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