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