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