19 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.3 at 7.05 a.m.
• BG: 5.8 at 1.00 p.m  
• BP: 117/78 at 7.15 a.m. 
• BP: 115/78 @:5.45 p.m. 
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.20 a.m.
• Amlodipine at 6.00 p.m. 
• Trajentamet at 6.00 p.m.
• Terbinafine at 6.00 p.m. 

SUPPLEMENTS

• 3 fish oil at 7.25 a.m.
• 1 iron capsule at 7.25 a.m

DIET

• Breakfast: Oatmeal with sorghum, teff, linseed, dates, sultanas, sunflower kernels and flat white coffee 
• Lunch: Cheeseburger, cappuccino and a mandarin 
• Dinner: Basmati rice with turmeric, spicy basa fish, choysam and cumin tea 

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
•   500 climbing steps
•  11,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

               

         Henry VIII in Perth