28 September 2022

          VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.6 at 7.15 a.m.
• BG: 4.7 at 6.40 p.m.
• BP: 123/68 at 7.20 a.m.
• BP: 117/67 at 9.40 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.45 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 2 fish oil at 7.45 a.m.
• 1 iron capsule 7.45 a.m.

DIET

• Breakfast: Oatmeal with barley flakes, linseed, peanut butter, dates, sorghum, wheatgerm and barley water
• Lunch: BBQ cheeseburger and cappuccino
• Dinner: Basmati rice with spicy salmon

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 bendsFlowers
• 100 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  600 climbing steps
•  13,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Flowers on my exercise route