1st May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @7.45 a.m 

1 iron tablet @ 7.45 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds  and skim milk
• Lunch: Chicken salad
• Dinner: Jasmine rice with turmeric, spicy lentils with cherry tomatoes, pappadam, eggs fried with anchovies 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 Bulgarian squats

100 leg presses 

100 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

 8,000 walking steps

100 alternate knee taps

100 chest presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls 

100 tricep curls 

My new water bottle to keep myself hydrated