17 October 2022

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 6.40 a.m. 
• BG: 
• BP: 119/69 at 6.50 a.m. 
• BP: 
• 8 hours of sleep

MEDICATION

• Trajentamet at 6.55 a.m. 
• Amlodipine at 7.30 p.m. 
• Trajentamet at 7.30 p.m. 
• Terbinafine at 7.30 p.m. 

SUPPLEMENTS

• 3 fish oil at 7.00 a.m. 
• 1 iron capsule at 7.00 a.m. 

DIET

• Breakfast: Wholemeal tortilla wrap with grated carrot and flat white tea
• Lunch: Chicken and mayo sandwich 
• Dinner: Curried egg sandwich 

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
•  700 climbing steps
• 20,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Basmati rice, spicy lentils, fried mackerel and blanched broccoli for lunch