9th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liter

BG: 7.5 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Trajentamet at 6.00  pm

Dutasteride at 6.30 pm

SUPPLEMENTS

2 fish oil @ 7.55 a.m 

1 iron tablet @ 7.55 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, LSA, dates, sultanas, almonds and coffee with skim milk 
• Lunch: Fried rice with egg, anchovy and peanuts
• Dinner: Wholegrain rice, sambar with eggplant, tomatoes, anchovies, tamarind and grapefruit

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 

9000 walking steps

1000 slow jogging

100 deep squats

100 wall slide

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 

Sleeping St Joseph gift from Cardinal Soter