31 January 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.4 @ 2.00 p.m.

BP: 109/68  @ 2.15 p.m.

BG: 6.0 @ 2.00 p.m.

BP:109/68 @ 6.00 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.35 a.m 

1 iron capsule @ 7 35 am

DIET

• Breakfast: Oatmeal with, sultanas and mug of blended watermelon juice
• Lunch: Kanji with vegetable and bacon
• Dinner: Basmati rice with turmeric, spicy chicken and choysum 

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 17,400 walking steps

100 seconds of cobra pose

 

30 January 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.3 @ 6.15 am

BP: 121/74 @ 6.40 am

BG: 5.1 @ 2.40 p.m.

BP: 109/68 @ 2.45 p.m 

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 7.05 a.m 

1 iron capsule @ 7.05 am

DIET

• Breakfast: Lebanese flat bread with grated carrot and flat white coffee
• Lunch: Basmati rice with turmeric, spicy chicken and bacon and choysum 
• Dinner: Macaroni cheese

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 12,200 walking steps

100 seconds of cobra pose

100 alternate knee tapping 

 St George Terrace,  Perth

29 January 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.2 @ 6.05 am

BP: 116/72 @ 6.15 am

BG: 5.1 @ 11.45 p.m.

BP: 111/65 @ 11 50 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.35 a.m 

1 iron capsule @ 7.35  am

DIET

• Breakfast: One banana, one apple and a flat white coffee 
• Lunch: One apple and one banana
• Dinner:  Roast chicken

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 10,000 walking steps

30 minutes Ping Shuai Gong

        

28 January 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.8 @ 7 45 am

BP: 114/74 @ 7.50 am

BG: 5.4 @ 2.45 p.m.

BP: 117/70 @ 2.50 p.m.

8 hours of sleep

MEDICATION..

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 8.10 a.m 

1 iron capsule @ 8.10 am

DIET

• Breakfast: One apple, one banana, one hot cross bun and one half-boiled egg
• Lunch: One apple 
• Dinner: Basmati rice with turmeric, spicy lamb with butternut squash and cabbage

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 600 climbing steps 

 10,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

 Perth Library, 2023

        

27 January 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.9 @ 7.05 am

BP: 115/67 @ 7.10 am

BG: 5.7 @ 1.05 p.m.

BP: 109/67 @ 1.10 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Terbinafine at 6.45 a.m 

Trajentamet at 7.45 pm

SUPPLEMENTS

3 fish oil @ 6.50 a.m 

1 iron capsule @ 6.50 am

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, sorghum, pepitas, LSA, sunflower kernels, 
• Lunch: Basmati rice with turmeric, spicy salmon with yoghurt, tomatoes 
• Dinner: Rice noodles with spicy lamb

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 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 cobra pose

30 minutes Ping Shuai 

Posperity, 2023

26 January 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.2 @ 7.15 am

BP: 112/76 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 6.20 pm

SUPPLEMENTS

3 fish oil @ 7.40 a.m 

1 iron capsule @ 7.40 am

DIET

• Breakfast: Oatmeal  with peanut butter,  dates, teff, sultanas, wheatgerm,  LSA, almonds and pepitas 
• Lunch: One Cavendish banana
• Dinner: Basmati rice with turmeric, spicy lamb and French beans with eggs

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climber

100 knee bends

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

10,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

French beans, 2023

25 January 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.0 @ 6.50 am

BP: 109/69 @ 6.55 am

7 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Terbinafine at 7.15 a.m 

Trajentamet at 8.00  pm

SUPPLEMENTS

3 fish oil @ 7.20 a.m Ź,,z⁰dçfgģfßďddf

1 iron capsule @ 7.20 am

DIET

• Breakfast: Scone with flat white coffee 
• Lunch: 1 banana
• Dinner: Basmati rice with turmeric,  yoghurt salad, spicy lamb and  spinach
• 
  

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 15,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

24 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 6.20 a.m.

BP: 104/66 @ 6. 25 am

BG: 5.7 @ 1.35 pm

BP: 105/63 @ 1.40 p.m 

8 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Terbinafine at 7.25 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron capsule @ 7.30 am

DIET

• Breakfast: One scone with peanut butter 
• Lunch: Wanton mee soup
• Dinner: Basmati rice with turmeric, spicy mackerel and Greek yoghurt salad

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 10,600 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

Cucumber salad, 2023

23 January 2023

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter 

BG: 6.8 @ 5.45 am

BP: 108/62 @ 5.50 am

BG: 4.6 @ 3.55 p.m.

BP: 115/66 @ 4.05 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

1 iron capsule @ 7.15 am

DIET

• Breakfast: Quinoa, teff, wheatgerm, peanut butter, dates, sultanas and pep
• Lunch: Bowl of watermelon
• Dinner: Basmati rice with turmeric, spicy lentils with pumpkin, a banana and mug of warm milk

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

504 climbing steps 

13,901 walking steps (10km)

100 seconds of cobra pose

30 minutes Ping Shuai Gong

                2023

22 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.5 @ 6.45 am

BP: 118/65 @ 6.55  am

BG: 5.0 @ 1.10 pm 

BP: 111/66 @ 1.20 pm 

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.10 a.m 

1 iron capsule @ 7.10 am

DIET

• Breakfast: Veggie scone and flat white coffee 
• Lunch: Salad with beetroot, carrot, tomatoes and spinach
• Dinner: Wanton mee with meatballs, tofu, prawns, spinach and beetroot juice

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

 6,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

           Our pantry, 2023

21 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG: 5.9 @ 6.00 am

BP: 119/66 @ 9.45 am

BG: 4.8 @ 5.40 pm

BP: 110/73 @ 5.45 p.m 

7 hours of sleep

MEDICATION

Trajentamet at 8.45 am

Amlodipine at 8.45 am

Terbinafine at 8.45 a.m 

Trajentamet at 7.00 p.m

SUPPLEMENTS

3 fish oil @ 8.50 a.m 

1 iron capsule @ 7.00 pm

DIET

• Breakfast: Quinoa millet, teff, wheatgerm, dates, sultanas, pepitas, peanut butter and white flat coffee 
• Lunch: Cheeseburger, cappuccino and banana 
• Dinner: Fried rice  with eggs, anchovy and gaichoy

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 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 Gong

      Old Town, Maine, 2013

        

20 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration:1.3 liters

BG: 5.9 @ 7.45 am

BP: 114/68 @ 8.00 am

BG: 5.3 @ 12.40 p.m 

BP: 112/67 @ 12.45 p.m 

7 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Terbinafine at 8.10 a.m 

Trajentamet at 6.15 pm

SUPPLEMENTS

3 fish oil @ 8.30 a.m 

1 iron capsule @ 8.30 am

DIET

• Breakfast: Oatmeal with sorghum, peanut butter 
• Lunch: Basmati rice with turmeric,  salmon and eggplant
• Dinner: Fried rice with egg, anchovy, peanuts, gaichoy and bean sprouts 

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

 14,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

         Hay Street art, 2023

19 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.2 @ 6.45 am

BP: 110/73 @ 6.50 am

BG: 5.8 @ 12.12 pm

BP: 112/76 @ 2.30 p.m 

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 9.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Oatmeal with teff, wheatgerm,  LSA, dates, raisins, peanut butter  and white flat coffee 
• Lunch: Basmati rice with turmeric, spicy salmon and eggplant
• Dinner: Tofu soup with salmon and gaichoy 

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 583 climbing step

16,169 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Go

  Northbridge blooms, 2023

18 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.2 @ 6.40 am

BP: 122/68 @ 6.45 am

BG: 5.2 @ 12.30 p.m.

BP: 110/68 @ 2.00 pm

7 hours of sleep

MEDICATION

Trajentamet at 6.30 am

Amlodipine at 6.30 am

Terbinafine at 6.30 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 6.35 a.m 

1 iron capsule @ 6.35 am

DIET

• Breakfast: Lebanese bread with grated carrot
• Lunch: Basmati rice with turmeric, fried salmon and red radish leaves
• Dinner: Basmati rice with turmeric, lentils, pumpkin, salmon and cumin tea 

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 squats

100 alternate knee taps 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

500 climbing steps 

16,677 (12km) walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

     Perth's Swan Bell Tower

                        2023

17 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liters

BG: 5.8 @ 6.45 am

BP: 107/73 @ 6.50 am

BG: 5.9 @ 12.50 pm

BP: 112/66 @ 12.55 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron capsule @ 9.00 am

DIET

• Breakfast: Raisin bread and flat white coffee 
• Lunch: Brown rice with quinoa, anchovy, gaichoy and cumin tea 
• Dinner:  Fried mackerel, bàsmati rice with turmeric and red radish lèaves

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 squats

100 alternate knee taps

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

600 climbing steps 

9,600 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

    By the Swan River, 2023

16 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.7 @ 6.40 am

BP: 117/68 @ 6.45 am

BG: 4.7 @ 1.50 p.m 

BP: 117/75 @ 2.00 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 7.45 pm

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron capsule @ 8.00 am

DIET

• Breakfast: One half-boiled egg and flat white coffee
• Lunch: Red kidney beans with mushrooms and stir-fried lamb
• Dinner: Fried tofu, mushrooms, anchovies and gaichoy

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 squats

100 alternate knee taps

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

14,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

      Perth street art, 2023

        

15 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.2 @ 6.30 am

BP: 122/69 @ 6.40 am

BG: 5.3 @ 1.50 p.m 

BP: 90/60 @ 2.00 p.m 

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron capsule @ 9.00 am

DIET

• Breakfast: Oatmeal with peanut butter 
• Lunch: Fried basmati rice with turmeric, eggs, prawns and cumin tea 
• Dinner: Lamb chop with cabbage

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 600 climbing steps 

 14,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

              Perth, 2023

14 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.8 @ 10.50 am

BP: 115/67 @ 10.55 am

BG: 5.0 @ 4.25 p.m.

BP: 124/74 @ 4.35 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 11.00 am

Amlodipine at 11.00 am

Terbinafine at 11.00 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 11.30 a.m 

1 iron capsule @ 11.30 am

DIET

• Breakfast: Chicken and leek pie and flat white coffee
• Lunch: A granny smith
• Dinner: Fried rice with eggs, shrimp and cumin tea

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 13,400 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

       Belmont Forum, 2023

13 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 7.3 @ 7.55 am

BP: 119/74 @ 8.00 am

BG: 5.8 @ 6.50 p.m

BP: 120/72 @ 7.00 pm

7 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Boiled sweet potato, grated carrot and flat white coffee
• Lunch: One green apple
• Dinner: Basmati rice, spicy vegan bacon and pumpkin

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeeze

700 climbing steps 

10,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

       Westfield Mall, 2023

12 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 6.7 @ 8.00 am

BP: 112/76 @ 8.10 am

BG: 4.7 @ 2.00 pm

BP: 112/72 @2.30 pm

7 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00  am

Terbinafine at 8.00 a.m 

Trajentamet at 7.45 pm

SUPPLEMENTS

3 fish oil @ 8.15 a.m 

1 iron capsule @ 8.15 am

DIET

• Breakfast: Oatmeal, quinoa, teff, wheatgerm, pepitas, dates, sunflower kernels and cocoa 
• Lunch: Noodles with spicy chicken and cabbage
• Dinner: Basmati rice with turmeric, spicy pumpkin, scrambled eggs and cumin tea 

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 462 climbing steps 

 14,200 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

Lunar New Year angpow packet, 2023

        

11 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liters

BG: 6.8 @ 7.45 am

BP: 118/70 @ 7.50 am

BG: 5.4 @ 1.00 pm

BP: 112/70 @ 1.10 pm

7 hours of sleep

MEDICATIONĺ

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron capsule @ 8.00:am

DIET

• Breakfast: Oatmeal, teff, dates, raisins, pepitas; peanut butter, sunflower kernels, sorghum and cumin tea
• Lunch: Beef pie and cherry tomatoes 
• Dinner: Basmati rice with turmeric, spicy lentils, egg curry and stir-fried yellow capsicum

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 squats

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 11,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

   Maine snowstorm, 2014

        

10 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.5 @ 6.20 am

BP: 122/72 @ 6.30 am

BG: 6.2 @ 2.05 pm

BP: 117/70 @ 2.30 pm 

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 6.45 a.m 

1 iron capsule @ 6.45 am

DIET

• Breakfast: Quinoa, millet with peanut butter, teff, pepitas  sultanas and dates
• Lunch: Chicken and leek pie
• Dinner: Chicken and leek pie and cherry tomatoes

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 600 climbing steps 

 12,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

     Fremantle flowers, 2023

        

2 January 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liters

BG: 6.2 @ 8.30 am

BG: 5.8 @ 12.45 pm

BP: 113/69 @ 10.00 am

BP: 107/69 @ 12.50 pm

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.10 a.m 

1 iron capsule @ 8.10 am

DIET

• Breakfast: Oatmeal with peanut butter 
• Lunch: Fried rice with chicken, egg and lettuce 
• Dinner: Pancake with grated organic carrot 

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 

 9,800 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

       

         Reduced milk, 2023

9 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liters

BG: 6.3 @ 6.20 am

BP: 127/71 @ 6.40 am

BG: 4.9 @ 12.40 pm

BP: 117/69 @ 1.30 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron capsule @ 7.30 am

DIET

• Breakfast: Parotta with grated carrot
• Lunch: Fried kwayteow with eggs, gaichoy, prawns, mushrooms and cumin tea 
• Dinner: Chicken and leek pie and yogurt 

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 alternate knee taps

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 13,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

Christmas decoration near            our area in Perth, 2023

        

8 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liters

BG: 6.5 @ 7.30 am

BP: 111/76 @ 8.00 am

BG: 5.4 @ 1.10 pm

BP: 117/70 @ 1.20 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30  am

Terbinafine at 7.30 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Oatmeal with teff, wheatgerm, sorghum, pepitas, sultanas, dates and flat white coffee
• Lunch: Fried kwayteow with tofu, mushrooms and gaichoy
• Dinner: Basmati rice with turmeric, spicy lamb shank, gaichoy, yoghurt and cumin tea

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 9,00 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

      Favourite drinks, 2023

        

7 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.4 @ 6.50 am

BP: 115/71 @ 7.10 am

BG:4.9 @ 1.00 pm 

BP: 112/61 @ 7.20 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at  7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 7.20 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, sultanas, dates and flat white coffee 
• Lunch: One apple
• Dinner: Fried kwayteow with chicken, baby spinach, eggs, mushrooms and cumin tea

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 rubber ball squeez

537 climbing steps 

8,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

   Our Perth apartment, 2023

        

6 January, 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liters

BG: 5.9 @ 6.50 am

BP: 122/77 @ 7.10 am

BG: 5.2 @ 1.15 pm

BP: 117/71 @ 1.20 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron capsule @ 8.00 am

DIET

• Breakfast: Parotta with grated carrot and cumin tea 
• Lunch: Basmati rice with turmeric, spicy stir-fried chicken, gaichoy and cumin tea 
• Dinner: Vietnamese phoc soup with chicken and gaichoy 

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

 527 climbing steps 

 14,600 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

        Maine winter, 2014