30th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.1 liter

BG: 6.1 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.55 am

Amlodipine at 7.55 am

Trajentamet at 6.30 pm

SUPPLEMENTS

2 fish oil @ 7.50a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, LSA, dates, sultanas and coffee with skim milk 
• Lunch: Basmati rice with turmeric, fried sardines, blanched spinach and broccoli 
• Dinner: Roti paratta and cheese

EXERCISE 

100 deep breathing

100 air cycling

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

10,000 walking steps

1000 slow jogging

100 deep squats

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 

        

29th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liter

BG: 6.2 @ 5.10 am

8 hours of sleep

MEDICATION

Trajentamet at 5.30 am

Amlodipine at 5.30 am

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 5.35 a.m 

1 iron tablet @ 5.35 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts  and coffee with skim milk
• Lunch: Ramen noodles with chicken wings and broccoli 
• Dinner: Fried rice with eggs, anchovies, chicken wings and spinach

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

10,000 walking steps

300 slow jogging

100 deep squats

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 

Joondalup sushi

        

28th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liter

BG: 5.3 @ 8.50 am

8 hours of sleep

MEDICATION

Trajentamet at 8.55 am

Amlodipine at 8.55 am

Trajentamet at 5.30 pm

SUPPLEMENTS

2 fish oil @ 8.55 a.m 

1 iron tablet @ 8.55 a.m.

DIET

• Breakfast: Roti paratta with brie cheese and coffee with skim milk
• Lunch: Fried basmati rice with turmeric, eggs, anchovies and spinach
• Dinner: Basmati rice with turmeric and tofu with kale

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

10,000 walking steps

1000 slow jogging

100 deep squats

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 

Jondalup mall art

        

27th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liter

BG: 5.4 @ 6.20 am

8 hours of sleep

MEDICATION

Trajentamet at 6.25 am

Amlodipine at 6.25 am

Trajentamet at 5.45 pm

SUPPLEMENTS

2 fish oil @ 6.25 a.m 

1 iron tablet @ 6.25 a.m.

DIET

• Breakfast: Roti paratta, boiled sweet potato and coffee with skim milk
• Lunch: BBQ cheeseburger  with cappuccino 
• Dinner: 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

7000 walking steps

500 slow jogging

100 deep squats

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 

Mandurah Sushi

        

26th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liter

BG: 5.9 @ 8.05 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Trajentamet at 6.30 pm

SUPPLEMENTS

2 fish oil @ 8.15 a.m 

1 iron tablet @ 8.15 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds and tea with skim milk
• Lunch: Banana
• Dinner: Basmati rice, lamb chop, spicy lentils and brussels sprouts

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

500 climbing steps 

13,000 walking steps

600 slow jogging

80 deep squats

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 

Joondalup mall art

   

25th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liter

BG: 5.5 @ 7.30 am

7 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 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, LSA, dates, sultanas and coffee with skim milk
• Lunch: Fried rice
• Dinner: Basmati rice, spicy lentils and egg omelette 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

15,000 walking steps

1000 slow jogging

100 deep squats

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 

Wild flowers around our bus stop

        

24th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liters

BG: 6.0 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 6.45 pm

SUPPLEMENTS

2 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, LSA, sunflower kernels and coffee with skim milk
• Lunch: Basmati rice with turmeric and mushrooms
• Dinner: Basmati rice with turmeric with tofu soup

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

10,000 walking steps

1000 slow jogging

100 deep squats

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 

Free range eggs

        

23d August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.6 liter

BG: 6.2 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.04 am

Amlodipine at 8.04 am

Trajentamet at 5.00 pm

SUPPLEMENTS

2 fish oil @ 8.10 am 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, LSA, chia and coffee with skim milk 
• Lunch: A flat bread, a large pear and a mug of tea with skim milk
• Dinner: Basmati rice with turmeric and cabbage

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 9,000 walking steps

1000 slow jogging

100 deep squats

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 

Street art in Perth

        

22d August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.2 @ 11.00 am

7 hours of sleep

MEDICATION

Trajentamet at 8.20 am

Amlodipine at 8.20 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: BBQ cheeseburger and cappuccino 
• Lunch: Chicken burgher 
• Dinner: Fried rice

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

15,000 walking steps

500 slow jogging

100 deep squats

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 first acoustic  guitar

        

21st August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.8 @ 7.50 am

8 hours of sleep

MEDICATION

Trajentamet at 7.55 am

Amlodipine at 7.55 am

Trajentamet at 5.30 pm

SUPPLEMENTS

2 fish oil @ 7.55 a.m 

1 iron tablet @ 7.55 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, LSA and coffee with skim milk 
• Lunch: Fried rice
• Dinner: Basmati rice and chicken curry

EXERCISE 

100 deep breathing

100 air cycling

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

1000 slow jogging

100 deep squats

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

        

20th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.7 @ 2.00  am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Roti paratta, two half-boiled eggs and coffee with skim milk 
• Lunch: Fried rice
• Dinner: Tofu soup with mee sua

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

10,000 walking steps

800 slow jogging

100 deep squats

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

1962, Kluang

        

19th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.1 @ 7.55 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Slice of cheese pizza 
• Lunch: Fried rice with egg and anchovies and chicken curry
• Dinner: Vietnamese wrap with grated carrot and lechon on a bed of mint

EXERCISE 

100 deep breathing

100 air cycling

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

500 slow jogging

100 deep squats

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 

Hay Street Mall

        

18th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 4.9 @ 7.15 am

8 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, dates, sultanas and coffee with skim milk 
• Lunch: Fried rice with eggs and cabbage
• Dinner: Mozzarella pizza

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

300 climbing steps 

6,000 walking steps

1,000 slow jogging

100 deep squats

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 

Orchids at Bunnings

        

17th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.5 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Trajentamet at 7.15 pm

SUPPLEMENTS

2 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm and coffee with skim milk
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Fried basmati rice with silverside and carrot

EXERCISE 

100 deep breathing

100 air cycling

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 

12,000 walking steps

1,000 slow jogging

100 deep squats

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 

Joondalup optometrist

        

16th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.4 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, LSA,  sunflower seeds, sultanas and coffee with skim milk
• Lunch: Two roti paratha
• Dinner: Fried rice and lamb chop

EXERCISE 

100 deep breathing

100 air cycling

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 

12,000 walking steps

1000 slow jogging

100 deep squats

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 

        

15th August 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.4 @ 7.10 am

9 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Trajentamet at 5.45 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds, sultanas and coffee 
• Lunch: Steamed popiah with scraped carrot and ham
• Dinner: Basmati rice with turmeric and spicy lentil soup

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

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

1,000 slow jogging

100 deep squats

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 

Flowers at Bunnings 

Poster

13th August 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.7 @ 8.50 am

8 hours of sleep

MEDICATION

Trajentamet at 8.55 am

Amlodipine at 8.55 am

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 9.00 a.m 

1 iron tablet @ 9.00 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, LSA, dates and fenugreek tea 
• Lunch: Cheeseburger and cappuccino 
• Dinner: Basmati rice with turmeric and spicy lentils with ham

EXERCISE 

100 deep breathing

100 air cycling

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

1,000 slow jogging

100 deep squats

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 

Jundalup optometrist