14 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.8 @ 6.45 am

BP: 105/69 @ 7.10 a.m.

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.10 a.m. 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, pepitas, almonds and fenugreek tea
• Lunch: Mini Domino's cheese pizza
• Dinner: Basmati rice with  spicy sardines, potatoes, gaichoy and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 torso twists

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

 465 climbing steps 

 16,000 walking steps

100 alternate knee taps

100 chest pulls

100 leg presses 

100 fire hydrants

100 seconds baby pose

Ready to walk, 2023