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