31st May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG:  5.7 @ 7.30 am

BP: 107/61 (77) @ 7.35 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Trajentamet at 9.00 pm

SUPPLEMENTS

3 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 am

DIET

Breakfast: Oatmeal with dates and cashews

Lunch: Late lunch of spicy salmon, okra and glass of Milo

Dinner: Light snack of granny smith apple

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

From our bank

29th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.3 @ 9.25 am

BP: 112/74 (83) @ 9.30 am

8 hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 8.45 a.m 

1 iron tablet @ 8.45 am

DIET

Breakfast: Tortilla wrap with grated carrot, sausage, Greek yogurt and Vittoria coffee 

Lunch: Light snack of an apple and glass of milk

Dinner: Jasmine rice with turmeric, spicy salmon and stir-fried eggs

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

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 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

My favourite water bottle

30th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.4 @ 8.15 am

BP: 107/73 (83) @ 8.25 am

8 hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 9.30 a.m 

1 iron tablet @ 9.30 am

DIET

Breakfast: Oatmeal with sorghum, dates, sultanas, almonds, Vittoria coffee

Lunch: Late lunch of jasmine rice with turmeric, okra with eggs, spicy salmon with spinach and cumin water

Dinner: 

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 7,500 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Vegetarian sausages

28th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.5 @ 7.10 am

BP: 118/74 (86)  @ 6.55 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 am

DIET

• Breakfast: Oatmeal with sorghum, almonds, sultanas, dates and cumin tea
• Lunch: Jasmine rice with turmeric, spicy lentils sausages, Greek yoghurt  salad with tomato and onion
• Dinner: Chicken briyani with kale and Greek yogurt

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

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 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Juicy Australian melons

27th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.5 @ 7.10 am

BP: 118/79 (77) @ 6.55 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, almonds, oatbran and cumin tea 
• Lunch: Tortilla wrap with grated carrot, broccoli and Greek yoghurt 
• Dinner: Jasmine rice with turmeric, spicy lentils, stir-fried squid, Greek yoghurt salad with onions and tomato 

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

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 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Northbridge Street art

26th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 4.8 @ 7.00 a.m.

BP: 125/65 (86) @ 4.00 p.m.

9 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 6.00 

pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 am

DIET

• Breakfast: Rye bread with cheese
• Lunch: Jasmine rice with turmeric, spicy Tasmanian salmon and choysum
• Dinner: Greek yoghurt salad with tomato and onion

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 torso twists

100 reverse crunches 

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

 400 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 hammer curls

100 bicep curls 

100 tricep curls 

Our new kitchen cabinet

25th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.0 @ 5.45 am

BP: 116/69(64) @ 8.00 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 am

DIET

• Breakfast: Oatmeal with sorghum, almonds, sultanas, dates and cumin tea
• Lunch: Jasmine rice with lentils, spicy motsadella sausage, broccoli  and cumin tea
• Dinner: Light snack of wrap with carrot, Greek yoghurt, diced tomato and fruits

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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

 400 climbing steps 

 7,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose 

100 hammer curls

100 bicep curls 

100 tricep curls 

Northbridge street art

24th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.2 @ 7.00 am

BP: 115/65 (76) @ 9.30 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

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, dates, cacao and Vittoria coffee
• Lunch: Late lunch of jasmine rice with turmeric, spicy chickpeas, mortadella sausage, broccoli and cumin tea
• Dinner: Light snack of plum and mandarin oranges

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 door squats

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

 500 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds of cobbler pose

100 hammer curls

100 bicep curls 

100 tricep curls 

Perth street art

23d May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 4.6 @ 6.50 am

BP: 115/63 (74) @ 8.35 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Trajentamet at 6.45 pm

SUPPLEMENTS

3 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas and Vittoria coffee
• Lunch: Breaded chicken and Greek yoghurt 
• Dinner: Light snack of plum and orange

EXERCISE 

100 alternate nostril 

breathing

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 door squats

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

 400 climbing steps 

 6000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

100 seconds cobbler pose

Perth street art

        

22d May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 4.7 @ 8.10 am

BP: 124/77 @ 8.50 am

8 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at 8.15 am

Trajentamet at 6.00  pm

SUPPLEMENTS

2 fish oil @ 8.20 a.m 

1 iron tablet @ 8.20 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, almonds and Vittoria coffee 
• Lunch: Slice of rye bread with peanut butter 
• Dinner: Rice with lentils, spicy salmon, yoghurt and choysum 

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 door squats

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

 500 climbing steps 

 8,500 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds seated toe hold

100 hammer curls

100 bicep curls 

100 tricep curls 

Perth native art

        

21st May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.0 @ 6.25 am

BP: 112/70  @  10.30 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 6.35 am

Amlodipine at 6.35 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 6.45 a.m 

1 iron tablet @ 6.35 am

DIET

• Breakfast: Roti chanai and coffee
• Lunch: Potato salad
• Dinner: Jasmine rice with turmeric, spicy mackerel, cabbage and cumin tea

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 door squats

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

500 climbing steps 

11,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds toe hold

100 hammer curls

100 bicep curls 

100 tricep curls 

Perth street art 

   

19th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.4 @ 6.45 am

BP: 127/68 (70) @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, almonds, oatbran, two half-boiled eggs and cumin tea
• Lunch: Domino's pizza and cumin tea
• Dinner: A plum, a navel orange and red grapes

EXERCISE 

100 alternate nostril breathing

100 air cycling

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

 500 climbing steps 

 8,500 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Cheese pizza

        

20th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.4 @ 8.00 am

BP: 122/73 (74) @ 8.20 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 8.15 a.m 

1 iron tablet @ 8.15 a.m.

DIET

• Breakfast: Oatmeal with sorghum, almonds, sultanas, dates and cumin tea 
• Lunch: Jasmine rice with turmeric, eggs, anchovies, cabbage and chocolate milk
• Dinner: A navel orange and a plum

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 torso twists

100 reverse crunches 

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

 500 climbing steps 

 9,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

St George's Terrace 

door plant

18th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.2 @ 5.45 am

BP: 114/70 (72) @ 8.45 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 am

DIET

• Breakfast: Oatmeal with sorghum, almonds, sultanas, dates and cumin tea 
• Lunch: Domino's cheese pizza
• Dinner: Fried multigrain rice with egg, anchovies, peanuts, salmon soup with choysum, egg drop and cumin tea 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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

 400 climbing steps 

 8,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Australian navel oranges

        

17th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.0 @ 4.45 pm

BP: 110/70 (82) @ 4.50 pm

8 hours of sleep

MEDICATION

Trajentamet at 5.00 am

Amlodipine at 5.00 am

Trajentamet at 5.00 pm

SUPPLEMENTS

3 fish oil @ 5.05 a.m 

1 iron tablet @ 5.05 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, almonds, half-boiled egg and mug of Assam tea
• Lunch: An apple and a plum
• Dinner: Multi grain rice with fried salmon and choysum

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

100 toe pull

100 leg press

100 chest press

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 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

New Zealand squid for dinner

16th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.8 @ 5.25 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 6.45 pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 am

DIET

• Breakfast: Arrow root biscuits and Vittoria coffee 
• Lunch: Roti chanai and grapes
• Dinner:  Jasmine rice with New Zealand squid and choysum 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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

 400 climbing steps 

 8,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Siesta in Miagao, Philippines 2015

15th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.5 @ 6.30 am

BP: 114/72 (70) @ 8.50 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, almonds and Assam tea
• Lunch: Jasmine rice with turmeric, spicy beef, choysum and mini schooners of Cass Korean beer
• Dinner: Fried rice with eggs, anchovies and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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

 400 climbing steps 

8,000 walking steps

100 alternate knee taps

100 chest press

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Veggi sausages

   

14th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.9 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas and Assam tea
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Ramen noodle with beef and choysum

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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 alternate knee taps

100 chest presses

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Neighbourhood bus stop

13th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.3 @ 7.20 am

BP: 112/69 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Trajentamet at 8.05 pm

SUPPLEMENTS

3 fish oil @ 7.55 a.m 

1 iron tablet @ 7.55 am

DIET

• Breakfast: Oatmeal with dates, sultanas and Assam tea
• Lunch: Fried rice with eggs, tomato, anchovies, veggie sausages and Assam tea
• Dinner: Roti chanai with grass-fed beef

EXERCISE 

100 alternate nostril breathing

100 air cycling

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

 300 climbing steps 

walking steps

100 alternate knee taps

100 chest pulls

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Pan-grilled lamb chop with sweet potato wheels for lunch 

12th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 6.35 am

BP: 114/72 @ 12.20 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 6.40 am

Amlodipine at 6.40 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 am

DIET

• Breakfast: Oatmeal with dates, sultanas and Vittoria coffee
• Lunch: Jasmine rice with turmeric, spicy salmon and gaichoy
• Dinner: An apple and a cup of Milo

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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

500 climbing steps 

10,500 walking steps

100 alternate knee taps

100 chest press

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Our first ever wall-mounted Blaupunkt TV is up and running 

11th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.0 @ 6.45 am

8hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.25 a.m 

1 iron tablet @ 7.25 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, oatbran and Vittoria coffee
• Lunch: Pan-grilled lamb and sweet potato wheels
• Dinner: Lamb biryani with gaichoy and tomatoes

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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

 500 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 chest presses

100 fire hydrants

100 seconds balsana

100 hammer curls

100 bicep curls 

100 tricep curls 

 Getting ready for winter

10th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.0 @ 5.45 am

BP:  @  am

7 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Trajentamet at 7.00  pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, oatbran and Vittoria coffee 
• Lunch: Jasmine rice with turmeric, spicy lentils, gaichoy and a mug of Assam tea
• Dinner: Jasmine rice with turmeric, Filipino sardines, gaichoy and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

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 

 9,000 walking steps

100 alternate knee taps

100 chest pulls

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

My favourite versatile three-tier steamer 

8th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 6.25 am

BP: 120/72 @ 6.30 am

9 hours of sleep

MEDICATION

Trajentamet at  6.45 am

Amlodipine at 6.45 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, oatbran, peanut butter, one egg and mug of Assam team
• Lunch: Pasta with eggs,  veggie sausages, diced apple and tomatoes, mint,  and orange juice
• Dinner: Jasmine rice with turmeric and spicy salmon

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 torso twists

100 reverse crunches 

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

 500 climbing steps 

 9,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Feeling nice at 19C

        

9th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.1 @  7.15 a.m.

BP: 123/73 @ 7.20 p.m.

9 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35  am

Trajentamet at 720 p.m.

SUPPLEMENTS

3 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, oatbran and mug of Vittoria coffee
• Lunch: An apple and 3 mandarins
• Dinner:  Multigrain rice with eggs, anchovies, gaichoy and spicy lentils

EXERCISE 

100 alternate nostril breathing

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

 400 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 chest pulls

100 fire hydrants

100 hammer curls

100 bicep curls 

100 tricep curls 

Pasta with eggs, veggie sausages, diced tomatoes apples and mint