29th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 7.9 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Dutasteride at 1.00 p.m.

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, LSA and tea
• Lunch: One mandarin
• Dinner: Rice and lentils

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 

 1000 walking steps

 700 slow jogging

100 deep squats

100 wall slides

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 

Cheras In bloom

        

28th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liters

BG: 5.6 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Dutasteride at 12.25 pm

Trajentamet at 6.45  pm

SUPPLEMENTS

2 fish oil @ 7.55 a.m 

1 iron tablet @ 7.55 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, walnuts and coffee with skim milk 
• Lunch: Fried rice
• Dinner: Long grain rice and stir-fried beef

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

 150 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

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 

Cheras In bloom

        

27th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 5.8 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Trajentamet at 7.30 pm

Dutasteride at 2.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with chia, wheatgerm, walnuts, almonds and coffee with skim milk 
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Long grain rice, grilled lamb, lettuce and avocado

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 

 7,000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

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 

24 -year-old shirt from Dan

        

26th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 6.9  @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Trajentamet at 4.35 pm

Dutasteride at 5.00 pm

SUPPLEMENTS

2 fish oil @ 7.45.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Roti paratta with avocado
• Lunch: One apple
• Dinner: Rice and lentil soup with eggplant

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

100 climbing steps 

12000 walking steps

 700 slow jogging

100 deep squats

100 wall slides

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 

Cheras In bloom

        

23d September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.1 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05 am

Trajentamet at 5.00 pm

Dutasteride @ 5.00 pm

SUPPLEMENTS

2 fish oil @ 8.10.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds and coffee with skim milk
• Lunch: Long grain rice and lentil soup
• Dinner: Long grain rice and stir-fried spicy beef 

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

 250 climbing steps 

12000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls 

 Local elections 

             around the corner 

        

25th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.4 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05am

Trajentamet at 6.00 pm

Dutasteride at 6.30 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Slice of cheese pizza and coffee
• Lunch: One avocado 
• Dinner: Beef curry with rice

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

230 climbing steps 

1000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

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 

Breakfast compliments of my audiologist

        

24th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.2 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 7.00 pm

Dutasteride at 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, dates, sultanas, chia and coffee with skim milk
• Lunch: Roti paratha and skim milk
• Dinner: Salad of tomato, avocado, egg, carrot and fried rice with sweet potato wheels

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 

 5000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

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 

Salad for dinner

        

22d September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.7 @ 7.55 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 4.25 pm

Dutasteride at 4.25 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts and coffee with skim milk 
• Lunch: Fried rice with egg, anchovies, peanuts and fried salmon
• Dinner: Roti paratha and sweet potato

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 

 8,000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

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 Perth cafe

        

21st September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liters

BG: 5.2 @ 7.50 am

8 hours of sleep

MEDICATION

Trajentamet at 7.55 am

Amlodipine at 7.55 am

Trajentamet at 7.00  pm

Dutasteride at 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: Boiled sweet potato and coffee with skim milk 
• Lunch: Domino's cheese pizza
• Dinner: Hokkien noodles

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 

 19,000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

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 

Dinner last night

        

20th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.1 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Trajentamet at 7.00 pm

Dutasteride  at 7.0 pm

SUPPLEMENTS

2 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, sultanas, walnuts and coffee with skim milk 
• Lunch: Roti paratta 
• Dinner: Hokkien noodles

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 

 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

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 

Halloween is around the corner 

        

19th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.3 @ 7.50 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00  am

Dutasteride at 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, sultanas, almonds and coffee with skim milk 
• Lunch: Rice with sardine curry
• Dinner: Fried rice with egg, peanuts and anchovies

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 

 14,000 walking steps

 600 slow jogging

40 deep squats

60 wall slides

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 

Cheras In bloom

        

18th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.6 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 6 45 pm

Dutasteride at 6.45 pm

SUPPLEMENTS

2 fish oil @ 7.00 pm 

1 iron tablet @ 7.00 pm.

DIET

• Breakfast: Oatmeal with skim milk
• Lunch: Roti paratha and red grapefruit
• Dinner: Wholegrain rice and sardine

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

 30 climbing steps 

9000 walking steps

1000 slow jogging

60 deep squats

60 wall slides

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 

Saint George Terrace 

flowers in full bloom

        

17th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 7.7 @ 5.00 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Trajentamet at 6.00 pm

Dutasteride at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Oatmeal with chia, wheatgerm, walnuts, LSA and coffee with skim milk 
• Lunch: One red grapefruit and one boiled sweet potato 
• Dinner: Rice with lentils, tomatoes, fried mackerel and baby 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

 100 climbing steps 

10,000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

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 

Saint James flowering tree

        

16th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liter

BG: 6.4 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Trajentamet at 6.00 pm

Dutasteride at 6.00 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: Oatmeal with chia, pepitas, sultanas, dates and coffee with skim milk 
• Lunch: Roti paratha and an orange
• Dinner: Rice noodles with eggs, prawns, tofu and ham

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

 250 climbing steps  

10,000 walking steps

500 slow jogging

40 deep squats

40 wall slides

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 

Cheras in bloom

        

15th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liter

BG: 6.0 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 5.00 pm

Dutasteride at 5.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Sweet yam, rye bun with cheese and coffee with skim milk
• Lunch: Roti paratha and cumin tea
• Dinner: Rice, lentils porridge and fried mackerel

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

100 climbing steps 

8000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

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 

Honolulu bus pass

        

14th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.7 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.55 am

Amlodipine at 7.55 am

Trajentamet at 7.15 pm

Dutasteride at 7.15pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, chia and coffee with skim milk
• Lunch: Wholegrain rice with fried mackerel and tomato 
• Dinner: Fried wholegrain rice with eggs, tofu, broccoli and prawns

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

100 climbing steps 

10,000 walking steps

100 slow jogging

100 deep squats

100 wall slides

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 

 The Gap in Fraser's Hill 

Lots of memories 

        

13th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liters

BG: 6.8 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Trajentamet at 5.45 pm

Dutasteride  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, walnuts, LSA and coffee with skim milk
• Lunch: Wholegrain rice with eggs and praws
• Dinner: Boiled sweet potato 

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

100 climbing steps 

5000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

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