20 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.0 @ 6.30 pm
• BP: 120/72 @ 6.40 pm
•  8 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m 
• Amlodipine at 7.00 am
• Trajentamet at 7.00 pm
• Terbinafine at 7.00 a.m 

SUPPLEMENTS

• 3 fish oil at 7.30 am
• 1 iron capsule at 7.30 am

DIET

• Breakfast: Wholemeal multigrain tortilla wrap with grated carrot 
• Lunch: Domino's cheese pizza
• Dinner: Turmeric rice with tofu and carrots 

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
•  14,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai 
  
        Celery: One of my                 favourite veggies