30th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.5 @ 6.50 am

BP: 120/75 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Terbinafine at 7.05 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds and mug of Vittoria coffee
• Lunch: Noodles with shrimps, eggs, choysum and fenugreek tea 
• Dinner: Chicken salad and sponge cake for dessert

EXERCISE 

100 alternate nostril breathing

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

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 fire hydrants

100 hammer curls

100 bicep curls 

100 tricep curls 

My new pair of shoes

28th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.3 @ 7.20 am

BP: 116/73  @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 6.15 pm

SUPPLEMENTS

3 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, almonds, oat bran and Vittoria coffee 
• Lunch: Roti chanai 
• Dinner: Prawn soup with noodles and choysum 

EXERCISE 

100 alternate nostril breathing

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

 8,000 walking steps

100 fire hydrants

100 hammer curls

100 bicep curls 

100 tricep curls 

Young banksia outside Bunnings in Carousel

        

29th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 4.5 @ 7.20 am

BP: 127/80 @ 7.25 am

7 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at  pm

SUPPLEMENTS

3 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 am

DIET

• Breakfast: Oatmeal with sorghum, dates, pepitas, sultanas, almonds  and mug of Vittoria coffee
• Lunch: Jasmine rice with turmeric and chicken curry
• Dinner: 

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

 400 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 

Moringa fruit at Westfield 

        

27th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 7.40 am

BP: 117/70 @ 8.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds and mug of Vittoria coffee
• Lunch: Fried Jasmine rice with eggs, anchovies and fenugreek tea 
• Dinner: Red Rooster chicken and potato chips

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 

 7,000 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 

Hibiscus in full bloom in Victoria Park

        

26th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.3 @ 7.45 am

BP: 120/72 @ 7.50 am

7 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at  pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 am

DIET

• Breakfast: 2 roti chanai and mug of coffee
• Lunch: Jasmine rice with turmeric, spicy salmon curry and steamed bakchoy
• Dinner: Fried rice with eggs and anchovies

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

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 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls 

100 tricep curls 

Malaysian style roti chanai made in Bangladesh

        

25th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.1 @ 7.50 am

BP: 105/60 @ 9.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron tablet @ 9.00 am

DIET

• Breakfast: Banana bread and coffee
• Lunch: Jasmine rice with turmeric, spicy prawn soup and bakchoy
• Dinner: Fried rice with prawns, bakchoy, tomatoes and a mug of hot Milo

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 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 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 

Banksias in full bloom near the State Museum 

        

24th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

8 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 @ 8.00 a.m 

1 iron tablet @ 8.00 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds and fenugreek tea 
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Tofu soup with tomyam, prawns, bakchoy, and egg drop 

EXERCISE 

100 alternate nostril breathing

100 diaphragmatic breathing 

100 mountain climbers

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 7,000 walking steps

100 fire hydrants

Note: I'm still recovering from over exhaustion

Perth street art

 

        

23d April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

10 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 am

DIET

• Breakfast:  Flat bread with banana and mug of coffee
• Lunch: Jasmine rice with turmeric and spicy bitter grourd, lemons and fenugreek tea 
• Dinner: Skipped dinner

EXERCISE 

100 alternate nostril breathing

100 diaphragmatic breathing 

100 mountain climbers

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

6,000 walking steps

100 fire hydrants

100 hammer curls

100 bicep curls 

100 tricep curls 

We used to live in a house like this in Kluang

Note: 

I'm still recovering from total exhaustion 

        

22d April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

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 @ 7.10 a.m 

1 iron tablet @ 7.10 am

DIET

• Breakfast: Oatmeal with sorghum, almonds, pepitas, sultanas, dates and  coffee with milk 
• Lunch: Fasting
• Dinner:  Fried rice with Tasmanian prawns, eggs with anchovies and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 diaphragmatic breathing 

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 

 7,000 walking steps

100 chest presses 

100 fire hydrants

100 hammer curls

100 bicep curls 

100 tricep curls 

Note: Down with total exhaustion

        

21st April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.4 @ 7.20 am

BP: 124/75 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m.

SUPPLEMENTS

3 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds and coffee
• Lunch: Basmati rice with turmeric, spicy bitter gourd with tomatoes, limes and fenugreek tea 
• Dinner: Jasmine rice with turmeric, spicy sardines with tomatoes and fenugreek 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 Bulgarian squats

100 leg presses 

100 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 climbing steps 

 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 

An apple a day keeps the doctor away

        

20th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.9 @ 8.20 am

BP: 120/69 @ 8.10 am

BG: 5.3 @ 2.10 p.m.

BP: 116/76 @ 2.15 pm. (84)

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 am

DIET

• Breakfast: Oatmeal with sorghum, dates, pepitas, sultanas, almonds and coffee
• Lunch: Jasmine rice with turmeric, spicy bitter gourd with tomatoes and fenugreek tea 
• Dinner: Jasmine rice with spicy bitter gourd and fried eggs with 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 Bulgarian squats

100 leg presses 

100 chest 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 chest presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls 

100 tricep curls 

Morning view from our balcony

        

19th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 7.0 @ 6.35 am

BP: 115/70 @ 6.45 am

BG: 6.3 @ 6.20 p.m.

BP: 121/73 @ 6.25 pm.m.

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Terbinafine at 6.45 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 6 50 a.m 

1 iron tablet @ 6.50 am

DIET

• Breakfast: Oatmeal with sorghum, dates, pepitas, sultanas and almonds  and coffee
• Lunch: KFC fried chicken and potato chips
• Dinner: Apple snack

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

400 climbing steps 

15,000 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 

 Perth street art

18th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.8 @ 6.50 am

BP: 120/70 @  6.55 am

BG: 5.1 @ 2.40 p.m.

BP: 115/72 @ 2.45 p.m. 

8 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Terbinafine at 7.25 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 am

DIET

• Breakfast: Roti chanai and German coffee 
• Lunch: spicy salmon fish head with basmati rice 
• Dinner: Char kway teow with prawns, chicken sausage, eggs and a bowl of greek yoghurt salad of onions and 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 Bulgarian squats

100 leg presses 

100 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 14,000 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 

Spicy salmon head 

for dinner

        

17th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.7 @ 7.25 am

BP: 118/74 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds and coffee
• Lunch: 1 roti chanai
• Dinner: Spicy salmon fish head with okra and potato salad

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

 400 climbing steps 

 12,000 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 

Bunch of celery for 

99 cents from Morley

        

16th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 4.8 @ 8.10 am

BP: 119/75 @ 8.25 am

BG: 5.4 @ 3.10 p.m.

BP: 98/65 @ 3.15 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Terbinafine at 8.30 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron tablet @ 9.00 am

DIET

• Breakfast: Chicken salad, hot cross bun and coffee
• Lunch: 1 roti chanai
• Dinner: Char kway teow with eggs and prawns

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

 400 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 

Hot cross buns for breakfast         

12th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.1 @ 6.50 am

BP: 125/76 @ 6.55 am

8 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 @ 7.05 a.m 

1 iron tablet @ 7.05 am

DIET

• Breakfast: Oatmeal with sorghum, almonds, sultanas, dates 
• Lunch: Basmati rice with turmeric, spicy salmon and fenugreek tea 
• Dinner: Roti chanai

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 

 11,000 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 

McD vanilla sundae

        

15th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

8 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 @ 7.30 a.m 

1 iron tablet @ 7.30 am

DIET

• Breakfast: Roti chanai
• Lunch: Macaroni salad and cup of Coles coffee
• Dinner:  Chicken sandwich and Greek yoghurt salad with chopped onion and tomato

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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

400 climbing steps 

 12,000 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 

Dinner for tonight 

        

14th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.3 @ 6.50 am

BP: 126/75 (66) @ 6..55 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Terbinafine at 7.05 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 am

DIET

• Breakfast: Oatmeal with sorghum, dates, pepitas, sultanas, almonds and coffee
• Lunch: Ikea salad and flat bread
• Dinner: Basmati rice with turmeric, spicy chicken, red lentils, bitter gourd and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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

 400 climbing steps 

 9,000 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 

Waiting to be spatchcocked (butterflied)

        

13th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.3 @ 8.50 am

BP: 116/80 @ 9.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 am

DIET

• Breakfast: Oatmeal with sorghum, almonds, sultanas, pepitas, dates and German coffee 
• Lunch: 1 flat bread
• Dinner: Basmati rice with turmeric, spicy chicken and gaichoy

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

 400 climbing steps 

 6,000 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 

Hibiscus in Perth

        

11th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG 5.4 @ 7:48 a.m.

BP:  124/79 @ 7:42  am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 7.00 p.m.

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 am

DIET

• Breakfast: Oatmeal with bananas, eggs pancake and German  coffee
• Lunch: Basmati rice with turmeric, spicy salmon and choysum 
• Dinner:  Flat bread and Greek yogurt with slicex onion and tomato

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

 400 climbing steps 

 11,000 walking steps

100 fire hydrants

Perth hibiscus flowers

FACTOID - Our body weight and knee pain

• Walking: 0.5x body weight
• Climbing Up Stairs: 2.5x body weight
• Going Down Stairs: 3.5x body weight
• Squatting: 7-8x body weight

Source: kneepainexplained.com

        

10th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 6.45 am

BP: 121/69 @  6.50 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 am

DIET

• Breakfast: Oatmeal with teff, pepitas LSA and coffee
• Lunch: Basmati rice with turmeric, spicy salmon and choysum 
• Dinner: 

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

 400 climbing steps 

 10,000 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 

Banksia in bloom, 2023

        

9th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2p liter

BG: 5.6 @ 6.55 am

BP:  125/78 @ 7.00 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 am

DIET

• Breakfast: Oatmeal with teff, sorghum, pepitas, sultanas, almonds and German  coffee
• Lunch: Late lunch of salmon soup with tomatoes, choysum, carrits, noodles and eggs
• Dinner: Skipped dinner

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

 200 climbing steps 

10,000 walking steps

100 fire hydrants

Santa is waiting for Christmas, 2023