29th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.6 liter

BG: 5.7 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Trajentamet at 8.00 pm

SUPPLEMENTS

2 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, one half-boiled egg and Vittoria coffee 
• Lunch: Fried salmon
• Dinner: Thai noodles

EXERCISE 

100 deep 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 

Popular Malaysian snack from Perth

        

28th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG:  5.1 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, 
• Lunch: Basmati rice with turmeric, lentils with potato and broccoli 
• Dinner: Basmati rice with turmeric, boiled tiger prawns and spivy beef

EXERCISE 

100 deep 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 

Sliced beetroot 

        

27th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.4 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, dates, sultanas, almonds, walnuts and Vittoria coffee 
• Lunch: Spicy fruit bread with cheese 
• Dinner: Basmati rice with turmeric, lentil soup with potato and blanched broccoli 

EXERCISE 

100 deep 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 

High school art display at St George cathedral

        

26th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 7.15 am

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Trajentamet at 8.00 pm

SUPPLEMENTS

2 fish oil @ 7.25 a.m 

1 iron tablet @ 7.25 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, sultanas, almonds and fenugreek tea
• Lunch: Basmati rice with turmeric spicy mackerel
• Dinner: Basmati rice with turmeric  and stir-fried beef

EXERCISE 

100 deep 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 

 11,000 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 

Kitchen closed for the night

        

25th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.5 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 7.45 pm

SUPPLEMENTS

2 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, dates and Vittoria coffee 
• Lunch: Fried rice with rosstdd chicken
• Dinner: Hokkien mee

EXERCISE 

100 deep 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 

Popular Malaysian biscuit

        

24th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.2 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm  and glass of milk
• Lunch: Ramen noodles soup with egg and spinCh
• Dinner: Basmati rice with turmeric and spicy bitter gourd with chorizzo 

EXERCISE 

100 deep 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 

Old tram car is now 

a bus stop

        

23d July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.6 liter

BG: 6.0 @ 8.30 am

9 hours of sleep

MEDICATION

Trajentamet at 8.35 am

Amlodipine at 8.35 am

Trajentamet at 5.40 pm

SUPPLEMENTS

3 fish oil @ 8 40 a.m 

1 iron tablet @ 8.40 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds cumin tea
• Lunch: An orange
• Dinner: Rice porridge with salmon, anchovies and mint

EXERCISE 

100 deep 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 

Beautiful rainbow from our apartment 

        

22d July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.4 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.40 am

Amlodipine at 7.40 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 teff, wheatgerm, dates, pepitas  and Vittoria coffee 
• Lunch: Basmati with turmeric and fried eggplant 
• Dinner: Basmati rice with turmeric, breaded chicken, fried eggplant and Milo

EXERCISE 

100 deep 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 

10,00 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 

Our indoor plant

        

21st July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.9 @ 5.20 am

8 hours of sleep

MEDICATION

Trajentamet at 6.40 am

Amlodipine at 6.40 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 6 50 a.m 

1 iron tablet @ 6.50 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, walnuts and Vittoria coffee 
• Lunch:  Basmati rice with turmeric, fried eggplant and fried mackerel
• Dinner: Mixed fruit bread slice and boiled sweet potato

EXERCISE 

100 deep 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 

 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 

Fried rice with minced kangaroo meat

        

20th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.5  @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron tablet @ 9.00 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds and Vittoria coffee 
• Lunch: Fried rice with anchovies and egg
• Dinner: Fried rice with kangaroo meat 

EXERCISE 

100 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 

Our kitchen is taking shape

        

19th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.5 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, peanut butter and Vittoria coffee 
• Lunch: Basmati rice with turmeric and spicy lentils
• Dinner: Light dinner of an apple and an orange

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 

 11,000 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 

One of my favourite fruits

FACTOID

Antioxidants like polyphenols found in apples slow oxidation and help keep the arteries clog-free.

        

18th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.6 liter

BG: 7.0 @ 7.15 am

B.G : 4.3 @ 3.30 p.m.

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 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, almonds, Assam tea, Lebanese wrap with carrot and watermelon
• Lunch: Tofu with tiger prawns, an apple and two oranges
• Dinner: Basmati rice with turmeric, spicy lentils and fried mackerel

EXERCISE 

100 deep 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 

A very simple dish

FACTOID

16th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.6 liter

BG: 5.5 @ 6.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 9.00 a.m 

1 iron tablet @ 9.00 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds, sultanas and Vittoria coffee 
• Lunch: Fried rice with tiger prawns
• Dinner: Ramen noodles soup

EXERCISE 

100 deep 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 

Painted panda from Perth's sister city of Chengdu

        

17th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.6 liter

BG: 4.1 @ 3.30 a.m

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 teff, wheatgerm, dates, Vittoria coffee and fresh watermelon 
• Lunch: Tofu soup with tiger prawns and an apple
• Dinner:  Roti paratha with grated carrot and oranges

EXERCISE 

100 deep 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

 450 climbing steps 

 11,000 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 

Our apartment cubby for milk and bread delivery

 long ago

        

15th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.7 @ 6.20 am

8 hours of sleep

MEDICATION

Trajentamet at 9.00 am

Amlodipine at 9.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 9.05 a.m 

1 iron tablet @ 9.05 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds and Vittoria coffee 
• Lunch: Basmati rice with turmeric, spicy salmon and bakchoy
• Dinner: Fried rice with turmeric, spicy tiger prawns and cumin tea

EXERCISE 

100 deep 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 

 17,000 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 

Walnut oil for bread dip

        

14th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.8 @ 6.30 am

8 hours of sleep

MEDICATION

Trajentamet at 5.50 am

Amlodipine at 5.50 am

Trajentamet at 6.10 pm

SUPPLEMENTS

3 fish oil @ 5.55 a.m 

1 iron tablet @ 5.55 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, sultanas, almonds and Vittoria coffee 
• Lunch: Slice of multigrain bread with walnut oil, an apple and 3 oranges
• Dinner: Fried basmati rice with turmeric and tiger prawns

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

 450 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 

Young cyclamen at Bunnings

        

Factoid: 

Honey and Diabetes2

It’s still a source of simple sugar and carbohydrates.

Per table spoon, honey has

64 calories 

17 grams of  of sugar

17 grams of carbohydrates

0.06 grams of protein

0.04 grams of fiber

Source: webmd.com

13th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.3 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Trajentamet at 7.00  pm

SUPPLEMENTS

3 fish oil @ 9.15 a.m 

1 iron tablet @ 9.15 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, sultanas, almonds,  croissant and Vittoria coffee 
• Lunch: Egg noodles with tiger prawns and mixed vegetables 
• Dinner: Roti paratha, an apple and cumin 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 

 15,000 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 

Grab bar in the shower

        Factoid

The glycemic index measures how quickly a carbohydrate raises 

blood sugar levels.

12th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.7 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.35 am

Amlodipine at 8.35 am

Trajentamet at 5 50 pm

SUPPLEMENTS

3 fish oil @ 8.40 a.m 

1 iron tablet @ 8.40 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, almonds and Vittoria coffee 
• Lunch: Laksa with salmon and egg noodles
• Dinner: Roti paratha and melon

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 

Victoria Park cyclamen

 Factoid: 

Antioxidants fight free radicals that damage cells!

        

10th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.6 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 6.40 pm

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron tablet @ 9.00 a.m.

DIET

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

Lunch: Fried rice and an apple

Dinner: Basmati rice with turmeric spicy chicken and  yoghurt salad

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 

 15,00 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 

Early morning carrot snack

        

11th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.9 @ 6.25 am

8 hours of sleep

MEDICATION

Trajentamet at 6.40 am

Amlodipine at 6.40 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 6.45 a.m 

1 iron tablet @ 6.45 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds, walnuts, wheatgerm and Vittoria coffee 
• Lunch: Basmati rice with turmeric and spicy chicken and bakchoy 
• Dinner: Roti chanai with spicy chicken and Greek yoghurt

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 

16,000 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 

 Part of my walking route