3 April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 7.00 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 @ 7.15 a.m 

1 iron tablet @ 7.15 am

DIET

• Breakfast: Organic wheat box with teff, sorghum, pepitas and sultanas 
• Lunch: Basmati rice with turmeric and spicy sardine with pumpkin
• Dinner: Ramen noodles with kailan and eggs

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

 500 climbing steps 

 11,000 walking steps

100 alternate knee taps

100 chest presses

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 biceps curs

100 biceps curls

100 hammer curls

100 triceps curls

Our favourite steamer that allows many healthy  possibilities, 2023