21 September 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 7.25 a.m.
• BG: 5.0 at 5.30 p.m.
• BP:129/71  at 7.30 a.m.
• BP: 124/71 at 5.35 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.45 a.m.
• Amlodipine at 5.45 p.m.
• Trajentamet at 5.45 p.m.

SUPPLEMENTS 

• 2 fish oil at 7.30 a.m.

DIET

• Breakfast: Oatmeal with barely flakes, peanut butter, dates and flat white coffee 
• Lunch: Whole grain tortilla wrap with cheese, onion and fenugreek tea
• Dinner: 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 reverse crunches 
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  400 climbing steps
• 11,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Spring flowers in bloom 

              Perth 2022