30th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.4 @ 7.40 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds  and Vittoria coffee 
• Lunch: Ramen noodles with egg and parsley
• Dinner: Dosai with goat cheese and egg

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 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 6,000 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 

Australian corn on the cob

        

29th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.5 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 8.20 am

Amlodipine at 8.20 am

Trajentamet at 5.00 pm

SUPPLEMENTS

3 fish oil @ 8.25 a.m 

1 iron tablet @ 8.25 a.m.

DIET

• Breakfast: Oatmeal with teff, oatbran, walnuts, almonds, two half-boiled eggs and Vittoria coffee
• Lunch: Basmati rice with turmeric and pick chicken
• Dinner: Orange, plums and nuts

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 Buddhist bounce

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 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Australian papayas

        

28th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.0 @ 8.10 am

8 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at 8.15 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 8.30 a.m 

1 iron tablet @ 8.30 a.m.

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, almonds, walnuts and Vittoria coffee 
• Lunch: Basmati rice with turmeric  and spicy lentils and baby spinach
• Dinner: Fried rice with anchovies and egg

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 Buddhist bounce

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 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Noongar cultural show 2023

        

27th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.1 @ 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 @ 8.15 a.m 

1 iron tablet @ 8.15 a.m.

DIET

• Breakfast: Oatmeal with sorghum, almonds, dates, sultanas and Vittoria coffee 
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Rice pizza and mandarin

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 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 6,300 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 

Victoria Park flowers

        

26th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.2 @ am

7 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.20 a.m 

1 iron tablet @ 8.20 a.m.

DIET

• Breakfast: Corn on the cob and Vittoria coffee 
• Lunch: Basmati rice with turmeric, spicy lentils and parsley
• Dinner: Fried rice with salami and baby spinach

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 Buddhist bounce

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 

4C this morning 

but feels like  2C

25th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.77 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.00 a.m 

1 iron tablet @ 7.00 a.m.

DIET

• Breakfast: Oatmeal with, sultanas, dates, almonds and Vittoria coffee 
• Lunch: Fried basmati rice and baby spinach 
• Dinner: Fried rice and salami salad with spinach 

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 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 6,000 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 birthday gift from Marilyn 1985

24th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.0 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

Breakfast: Oatmeal with sorghum, almonds, sultanas, walnuts, quince and Vittoria coffee

Lunch: Fried rice and a quince fruit

Dinner: Basmati rice with turmeric, spicy lentils, pears and mandarins

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 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

3,000 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 friend Tony's 70th       birthday in 2017

        

22d June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.7 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Oatmeal with dates, sultanas, almonds and Vittoria coffee 
• Lunch: Basmati rice with turmeric and spicy lentils 
• Dinner: Pears, mandarin and cashews

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 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

13,000 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 curious grand nephew 

23d June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.3 @ 7.30 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 @ 8.35 a.m 

1 iron tablet @ 8.35 a.m.

DIET

Breakfast: Oatmeal with 

Lunch: Basmati rice with turmeric and lentil soup

Dinner: Quince, mandarin and pears

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 Buddhist bounce

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 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

 Quince fruit

        

21st June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.3 @ 8.25 am

8 hours of sleep

MEDICATION

Trajentamet at 8.30am

Amlodipine at 8.30 am

Trajentamet at 6.00  pm

SUPPLEMENTS

3 fish oil @ 8.45 a.m 

1 iron tablet @ 8.45 a.m.

DIET

• Breakfast: Oatmeal with almonds, sultanas, dates, walnuts and Vittoria coffee 
• Lunch: Boiled sweet potato
• Dinner: Jasmine rice with turmeric and soup with chicken and bakchoy 

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 Buddhist bounce

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 

My key ring watch

20th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.2 @ 8.25 am

8 hours of sleep

MEDICATION

Trajentamet at 9.00 am

Amlodipine at 9.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 9.10 a.m 

1 iron tablet @ 9.10 a.m.

DIET

• Breakfast: Oatmeal with dates, sultanas, almonds, walnuts, oat bran  and Vittoria coffee
• Lunch:  Jasmine rice with chicken curry and bakchoy
• Dinner: Hot and sour soup with tofu, tomatoes and kale

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 Buddhist bounce

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 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

NZ squid

        

19th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.5 @ 5.30 am

8 hours of sleep

MEDICATION

Trajentamet at 6.05 am

Amlodipine at 6.05  am

Trajentamet at 5.00 pm

SUPPLEMENTS

3 fish oil @ 6.10 a.m 

1 iron tablet @ 6.10 a.m.

DIET

• Breakfast: Oatmeal with oat bran, almonds, cashews, walnuts and Vittoria coffee
• Lunch: Basmati rice with turmeric, chicken curry and bakchoy 
• Dinner: Light dinner of pear and mandarin

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 Buddhist bounce

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 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Along Kalakua Street, Honolulu 2019

        

18th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.9 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.35 a.m.

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Roti chanai with brie cheese and mug of Assam tea
• Lunch: Biryani with warm water
• Dinner: Light meal of pear, cashews and almonds

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 Buddhist bounce

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 youngest grand nephew

        

17th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.3 @ 7.25 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Tortilla wrap with grated carrot
• Lunch: BBQ cheeseburger with cappuccino 
• Dinner: Cous cous salad with roast chicken

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 Buddhist bounce

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 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Victoria Park street art 

        

16th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.7 @ 6.45 am

BP: 118/69 (74) @ 8.10 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 @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with, sultanas, dates, almonds and Assam tea
• Lunch: Allow paratha with tomatoes and  sausage
• Dinner: Light snack of persimmon and mandarin

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 Buddhist bounce

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 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Waikiki 2019

        

15th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.4 @ 7.30 am

BP: 118/69 (78) @ 8.10 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Egg sandwich and Assam tea
• Lunch: Chicken nuggets and chips
• Dinner: Coleslaw with tomatoes 

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 Buddhist bounce

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 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Perth Summer 2022

        

14th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.4 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45   a.m.

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, dates and Vittoria  coffee
• Lunch: Fried rice
• Dinner: Light snack of cashew, walnut and Assam tea

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 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

5,300 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 

Cyclamen in Victoria Park

        

13th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.0 @ 12.10 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with sorghum, almonds, sultanas, dates and Vittoria coffee 
• Lunch: Fried rice with eggs, anchovies and peanuts
• Dinner: Light snack of apple and pear

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 Buddhist bounce⁸

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

10,500 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 

VITALS 

Uyghur restaurant in 

Victoria Park

        

12th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.2 @ 5.00 am

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

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

Lunch: Roast chicken and potato chips

Dinner: Ham, Dijon and cheese sandwich

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 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

 7,200 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 

Victoria Park street art

        

10th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG:  5.9 @ 7.10 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 6.00 p.m.

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 am

DIET

• Breakfast: Oatmeal with sorghum, almonds, sultanas, dates and Vittoria coffee 
• Lunch: Jasmine rice with spicy lentils
• Dinner: Grapefruit 

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 Buddhist bounce

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 cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

1954 family picture

        

11th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.9 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 6.50 am

Amlodipine at 6.50 am

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.00 a.m 

1 iron tablet @ 7.00 am

DIET

• Breakfast: Dosai and Vittoria coffee
• Lunch: Domino's pizza
• Dinner: Fried rice and Chobani yoghurt with passion fruit9

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 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 14,500 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 

 1045 Albany Hwy

        

9th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.2 @ 7.55 am

8 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at 8.15 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 8.20 a.m 

1 iron tablet @ 8.20 am

DIET

• Breakfast: Dosai and Vittoria coffee
• Lunch: Mee sua with lamb chop, bean sprouts and red pepper bell
• Dinner: Grapefruit and watermelon 

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 Buddhist bounce

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 

Dosai for breakfast 

        

8th June 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.7 @ 7.15 am

BP: 125/70 (70) @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Trajentamet at 8.00 p.m.

SUPPLEMENTS

3 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, almonds and Vittoria coffee
• Lunch: Vegetarian angiolotti pasta with salmon sauce
• Dinner: Roti chanai and glass of milo

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 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 9,200 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 

Balcony chair for $2