28 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 6.4 @ 7.00 am

BP: 119/74 @ 7.05 am

BG: 6.1 @ 12.15 p.m.

BP: 117/67 @ 12.29 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Terbinafine at 7.10 a.m 

Trajentamet at 6.00 p.m.

SUPPLEMENTS

3 fish oil @ 7. 00 a.m.

DIET

• Breakfast: Oatmeal with teff,  almonds, dates, sultanas, and a hot cross bun
• Lunch: Basmati rice with turmeric, spicy salmon and gaichoy
• Dinner: Pizza with tomatoes and parsley

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 bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 13,500 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrants

Ready for 10K steps

        

27 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.4 @ 7.00 am

BP: 122/72 @ 7.05 am

BG: 5.2 @ 1.00 p.m.

BP: 126/75 @ 1.10 p.m.

6 hours of sleep

MEDICATION

Trajentamet at 7.10am

Amlodipine at 7.10 am

Terbinafine at 7.10 a.m 

Trajentamet at 6.45 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, pepitas, LSA and cumin tea
• Lunch: Lamb chop with gaichoy
• Dinner: Basmati rice with turmeric and fried anchovies with peanuts and eggs

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 bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrants

Posing with Santa, 2023

26 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.3 @ 6.05 am

BP: 120/77 @ 6.10 am

BG: 4.9 @ 3.25 per.m.

BP: 123/77 @ 3.30 p.m.

6 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Terbinafine at 6.45 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 6.50 a.m 

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, LSA, almonds, peanut butter,  pepitas  and juiced watermelon and zucchini 
• Lunch: Basmati rice with turmeric, grilled salmon with butternut squash and choysum 
• Dinner: Fasting for Lent tonight 

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 bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

 15,490 walking steps 

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrants

100 seconds of happy baby pose

Walking 10k steps, 2023

25 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.5 @ 7.35 am

BP: 122/76 @ 7.45 am

BG: 5.4 @ 12.35 p.m.

BP: 123/77 @ 12.45 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Terbinafine at 7.50 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.40 a.m 

DIET

• Breakfast: Cha kway teow with salmon, bacon, bean sprouts, romaine lettuce and fresh Australian watermelon 
• Lunch: Hot cross bun and cumin tea
• Dinner: Basmati rice with turmeric, spicy moong dhall with drumsticks, butternut squash and juiced watermelon and zucchini 

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 bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

15,500 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrants

Proud to be Aussie,  2023

24 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.5 @ 6.30 am

BP: 128/78 @ 7.00 am

7 hours of sleep

MEDICATION

Trajentamet at 6.45:am

Amlodipine at 6.45 am

Terbinafine at 6.45 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 6.50 a.m 

1 iron capsule @  am

DIET

• Breakfast: Oatmeal with teff, almonds, peanut butter, pepitas, sunflower kernels, LSA and cumin tea
• Lunch: Cha kway teow with salmon, spinach leaves, bean sprouts and fresh Australian watermelon 
• Dinner: Fasting for Lent Friday

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 9,500 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

Our kitchen, 2023

        

23 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration:1.2 liter

BG: 5.8 @ 8.35 am

BP: 133/80 @ 8.40 am

BG: 5.2 @ 3.00 p.m.

BP: 119/75 @ 3.05 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 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Banana fitters with cucumber
• Lunch: Baked beans with lamb, baby spinach and fresh Australian watermelon 
• Dinner: Beans with bacon and remained lettuce

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 

 13,000 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrants

100 Bulgarian squats

 Fresh cucumbers, 2023

22 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.7 @ 7.30 am

BP: 121/77 @ 7.40 am

BG:5.6 @ 1.50 p.m.

BP: 122/79 @ 2.00 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00a.m 

Trajentamet at 6.20 pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron capsule @ 8.05 am

DIET

Breakfast: Oatmeal with teff, sorghum, almonds, dates, pepitas and cumin tea

Lunch: Hot cross bun and oatmeal

Dinner: Rice with turmeric,  salmon, choysum 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

600 climbing steps 

 11,300 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrant raise

Australian cucumbers, 2023

        

21 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.4 @ 7.20 am

BP: 122/76 @ 7.25 am

7 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 @ 7.35 a.m 

1 iron capsule @ 7.35 am

DIET

• Breakfast: Banana flatbread, slice of multigrain bread with peanut butter and cumin tea
• Lunch: Long grain rice with wheat bran, fried bacon and fresh Australian watermelon 
• Dinner: Ramen noodle soup with tofu 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

5900 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrant exercise

Perth, 2023

20 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.9 @ 7.00 am

BP: 117/75 @ 7.25 am

BG: 5.6 @ 11.20 a.m.

BP: 111/66 @ 11.25 a.m.

7 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 6.45 pm

SUPPLEMENTS

3 fish oil @ 7.50 a.m 

1 iron capsule @ 7.50 am

DIET

• Breakfast: Banana bread  a raw carrot 
• Lunch: Long grain rice with spicy moong dhall, bacon and fresh watermelon 
• Dinner: Chicken carbonara with cheese and mushrooms,  choysum and fresh Australian watermelon 

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 

 16,000 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

Indoor fig, 2023

19 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.3 @ 9.00 am

BP: 103/69 @ 9.05 am

BG: 5.4 @ 12 45 p.m.

BP: 114/64 @ 12.50

7 hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Terbinafine at 8.30 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 8.45 a.m 

1 iron capsule @ 8.45 am

DIET

• Breakfast: Two slices of multigrain bread
• Lunch: Brown rice with spicy moong dhall and choysum 
• Dinner: Long-grain Australian rice with turmeric, wheat bran, spicy moong dhall and fried bacon with 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 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 13,500 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

Valentine's Day jazz concert, Yagan Square

        

18 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 6.50 am

BP: 115/73 @ 6.55  am

BG: 4.9 @ 12.45 p.m.

BP: 115/65 @ 12.55 pm.m.

6 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 @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Oatmeal with dates, sultanas, almonds, banana,  one half-boiled egg and juiced watermelon andcarrot
• Lunch: Basmati rice with turmeric and spicy chicken
• Dinner: Basmati rice with turmeric, scrambled eggs, cherry tomatoes and anchovies

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 

 11,200 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

Valentine's Day, 

Perth, 2023

        

16 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.4 @ 6.50 am

BP: 117/77 @ 7.00 am

BG: 5.1 @ 1.20 p.m.

BP: 117/ 73 @ 1.25 p.m.

6 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Terbinafine at 7.15 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.20 a.m 

1 iron capsule @ 7.20 am

DIET

• Breakfast: Oatmeal with teff, sorghum,  LSA, dates, pepitas, sultanas and fresh watermelon 
• Lunch: Basmati rice with spicy chicken and choysum 
• Dinner: Basmati rice with turmeric, spicy lentils with butternut squash and fresh watermelon 

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 

12,700 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

St James unit, 2003

        

17 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration:1.2 liter

BG:7.0 @ 6.40 am

BP: 115/71 @ 6.45 am

6 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 @ 7.30 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Two slices of multigrain bread with cumin tea
• Lunch: Creamy chicken  carbonara
• Dinner: Creamy chicken carbonara, a hot cross bun and fresh watermelon 

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 

 16,300 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

 Perth skyline, 2023

14 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 7.2@ 6.40 am

BP: 115/74 @ 6.45  am

BG: 6.5 @ 7.00 p.m.

BP: 112/76 @ 7.05 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 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

1 iron capsule @ 7.15 am

DIET

• Breakfast: Oatmeal with teff, LSA, almonds, dates, pepitas, sultanas and watermelon 
• Lunch: Basmati rice with turmeric, spicy lentils, tofu and cherry tomatoes
• Dinner: Grilled lamb chop, spicy lentils with 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

 500 climbing steps 

 14,000 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

Delicious watermelon, Perth, 2023

15 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.5 @ 6.45 am

BP: 117/77 @ 6.50 am

BG: 5.0 @ 12.05 p.m.

BP: 112/72 @ 12.10 p.m.

7 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 @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Oatmeal with teff, dates, sultanas, pepitas, LSA, sunflower kernels, tea and watermelon
• Lunch: Basmati rice with spicy lentils 
• Dinner: Australian brown rice with spicy lentils, butternut squash, choysum and fresh Australian watermelon

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 

 16,200 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 arm swings

100 alternate knee taps

100 reverse knee crunches

Indoor fig, 2023 

        

13 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 4.8 @ 2 pm

BP:102/69  @ 2.05 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 7.15 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

Breakfast: Fried rice with Hungarian  salami, eggs and choysum 

Lunch: Fried rice and corn on the cob

Dinner: Millet with cherry tomatoes and watermelon 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

600 climbing steps 

10,000 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 arm swings

Native Australian art in Armadale, 2023

12 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.5 @ 6.00 am

BP: 120/73 @ 11.20 am

BG: 5.4 @ 1.10 p.m.

BP:121/75 @ 1.05 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 6.30 am

Amlodipine at 6.30 am

Terbinafine at 6.30 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 6.45 a.m 

1 iron capsule @ 6 45 am

DIET

• Breakfast: Oatmeal with teff, dates, pepitas, almonds, and blended juice of watermelon and cherry tomatoes 
• Lunch: Tofu, French beans,  cherry tomatoes, beetroot and blended watermelon and cherry tomatoes juice
• Dinner: Basmati rice with turmeric, lamb chop 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

 400 climbing steps 

 11,000 walking steps

100 alternate knee taps

100 reverse knee crunches

   Petunias in bloom on Wellington Street, Perth, 2023

11 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.6 @ 6.15 am

BP: 127/74 @ 6.30 am

BG: 5.4 @ 3.00 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 6.00 pm

SUPPLEMENTS

3 fish oil @ 6.50 a.m 

1 iron capsule @ 6.50 am

DIET

• Breakfast: Oatmeal with teff, LSA, dates, sultanas,  oatbran,  pepitas and juice with watermelon, cherry tomatoes and beetroot
• Lunch: Cheeseburger, cappuccino, blanched French beans and watermelon and tomato juice
• Dinner: Boiled tofu and beans with pickled beetroot and blended watermelon and cherry tomato 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

 400 climbing steps ,300 walking steps

100 seconds of cobra pose

100 alternate knee taps

        

10 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.1 @ 7.00 am

BP: 123/72 @ 7.10 am

7 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at  7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Oatmeal with teff, dates, sultanas, pepitas, almonds and oatbran
• Lunch: Basmati rice with turmeric and mixed vegetables
• Dinner: Noodles soup with tofu 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

 40climbing steps 

13,900 walking steps

100 alternate knee taps

 Palm on Hay Street, Perth

9 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.4 @ 7.25 am

BP: 118/73 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30  a.m 

Trajentamet at 7.30  pm

SUPPLEMENTS

3 fish oil @ 7.45a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Millet with dates, sultanas, LSA, pepitas, almonds
• Lunch: Millet with celery and carrot
• Dinner: Basmati rice with spicy lentils, four bean mix, celery and ham

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 

 11,100 walking steps

100 alternate knee crunches

Cafe on Hay Street Mall, Perth, 2023

        

8 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 7.0 @ 7.10 am

BP: 117/72  @ 7.15 am

BG:5.3 at 1.15 pm

BP:

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Terbinafine at 7.20 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron capsule @ 7.30 am

DIET

• Breakfast: Oatmeal with teff, sorghum, pepitas,  dates, sultanas and almonds
• Lunch: 
• Dinner: Boiled sweet potato

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 

 12,059 walking steps

100 alternate knee crunches 

Sushi at Karrinyup Mall

        

7 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liters

BG: 6.1 @ 6.15 am

BP: 123/73  @ 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 6.30 pm

SUPPLEMENTS

3 fish oil @ 6.45 a.m 

1 iron capsule @ 6.45 am

DIET

• Breakfast: Oatmeal with dates, raisins, pepitas, 
• Lunch: Basmati rice with roast chicken and choysum 
• Dinner: Basmati rice with roast 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

700 climbing steps 

12,000 walking steps

      

6 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG: 8.0 @ 7.am

BP: 123/73 @ 7.20 am

BG: 5.8 @ 12.30 pm

BP:

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 8.30 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.00.m 

1 iron capsule @ 8.00 am

DIET

• Breakfast: Oatmeal with teff, dates, sultanas, almonds, pepitas 
• Lunch: Beef pie
• Dinner: Millet with roast 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

 400 climbing steps 

 10,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

        

5 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG: 5.8 @ 6.15 am

BP: 122/73 @ 6.20 am

BG: 5.2 @ 3.15 pm

BP:125/78 @ 3.20 pm

8:hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 7.10 a.m 

1 iron capsule @ 7.10 am

DIET

• Breakfast: Millet, dates and almonds
• Lunch: Basmati rice with spicy mushrooms 
• Dinner: Basmati rice with salmon soup 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

 400 climbing steps 

4,600 walking steps

100 seconds of cobra pose

           Hay Street, 2023