9 October 2022

   VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.3 at 7.15 a.m 
• BP: 114/69 àt 7.20 a.m 
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.30 a.m 
• Amlodipine at 6.00 p.m 
• Trajentamet at 6.00 p.m 
• Terbinafine at 6.00 p.m 

SUPPLEMENTS

• 2 fish oil at 7.30 a.m 
• 1 iron capsule 7.45 a.m 

DIET

• Breakfast: Oatmeal with sorghum, oat bran, wheat germ, sunflower kernels, dates, raisins and cumin tea 
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Basmati rice with spicy potato, choysum and fenugreek 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
•  530 climbing steps
•  12,200 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong e

        Flowers along my

          exercise route