31st October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 5 liters

BG: 5.7 @7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride at 10.30 am

Trajentamet at 5.30 pm

SUPPLEMENTS

2 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, dates, sultanas and coffee
• Lunch: Basmati rice and sardine curry
• Dinner: Basmati rice and sardines with tomatoes, potatoes and spinach

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 100 climbing steps 

 11000 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 

Trying to revive this plant 

30th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.7 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05 am

Dutasteride at 10.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates,  chia seeds and coffee
• Lunch: Roti paratta 
• Dinner: Basmati rice with sardine curry 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

 11,000 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 

Juicy watermelon 

29th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.3 @ 6.25 am

BP: 122/71 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 6.20 am

Amlodipine at 6.20 am

Dutasteride at 9.30 am

Trajentamet at 6.45 pm

SUPPLEMENTS

2 fish oil @ 6.30 a.m 

1 iron tablet @ 6.30 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, chia seeds, sultanas, dates and cumin tea
• Lunch: 2 mandarin oranges
• Dinner: Basmati rice with turmeric, roast chicken and baby spinach

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

12,000 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 

Treasure flowers in our neighbourhood 

28th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.1 @ 7.40 am

BP: 117/70 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride at 11.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7 35 a.m 

1 iron tablet @ 7 35 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, LSA, sunflower kernels and chia seeds
• Lunch: Basmati rice with chicken slices and mixed vegetables 
• Dinner: Mixed rice with roast chicken, mushrooms and mixed vegetables

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

250 climbing steps 

12,000 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 

27th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 5.7 @ 7 30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Dutasteride at 11 30 am

Trajentamet at 6.30 pm

SUPPLEMENTS

2 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Roti paratta, two eggs sunny side up and coffee
• Lunch: Fried basmati rice with turmeric, eggs, prawns, tomatoes, cabbage and eggplants
• Dinner: Basmati rice,  lentils with potatoes, mixed vegetables, pumpkin and fried basa

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 250 climbing steps 

 8000 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 

Christmas is around the corner

26th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.7 @ 6.50 am

PBP: 115/71 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Dutasteride at 10.50 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Roti  paratta, two eggs sunny side up and tea with milk
• Lunch: One mandarin
• Dinner: Fried basmati rice with turmeric, eggs, anchovies, cabbage and glutinous rice porridge

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

120 climbing steps 

13000 walking steps

6000 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 

Indoor plants in 

Westfield Mall

25th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 5.9 @ 5.30 am

BP 109/70 @ 5.10 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride at 10.40 am

Trajentamet at  6.00 pm

SUPPLEMENTS

2 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, LSA, sunflower seeds, chia seeds  and coffee
• Lunch: Mixed rice with eggs, mushrooms and baby spinach 
• Dinner: Fried basmati rice with turmeric, eggs, mozzadella and mixed vegetables 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

512 climbing steps 

8200 walking steps

200 slow jogging

80 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 

Learning to use an abacus

24th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.9 @ 5.00 am

6 hours of sleep

MEDICATION

Trajentamet at 5.0p am

Amlodipine at 5.00 am

Dutasteride at 11.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 4.55 a.m 

1 iron tablet @ 4.55 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower seeds,  prunes,  sultanas and coffee
• Lunch: Roti paratta 
• Dinner: Fried rice with eggs, mixed veggies and lemon water

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

130 climbing steps 

8000 walking steps

800 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 

23d October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.1 @ 7 30 am

BP: 110/66 @ 4.20 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.40 am

Amlodipine at 7.40 am

Dutasteride at 11.40 a.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, prunes, sultanas and coffee with skim milk
• Lunch: One roti paratha 
• Dinner: Basmati rice with turmeric, spicy chicken and cabbage

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

10000 walking steps

500 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 

Street art near our place

22d October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.5 @ 6.45 am

BP: 125/73 @ 6.30 pm

8 hours of sleep

MEDICATION

Trajentamet at 6 50 am

Amlodipine at 6.50 am

Dutasteride at 11 30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 6.55 a.m 

1 iron tablet @ 6.55 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm and chia seeds and cumin tea
• Lunch: Mee sua soup 
• Dinner: Fried basmati rice with turmeric, prawns, eggs, mushrooms and baby spinach

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

4000 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 

Lantanas in full bloom at our bus stop

21st October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2  liters

BG: 5.7 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 9.15 am

Amlodipine at 9.15 am

Dutasteride at 11.45 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 9.20 a.m 

1 iron tablet @ 9.20 a.m.

DIET

• Breakfast: Roti paratta and coffee with skim milk
• Lunch:  Basmati rice with turmeric and chicken curry
• Dinner: Basmati rice with turmeric and chicken curry

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

11000 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 

Our beautiful neighbour

20th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.2 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 6.50 am

Amlodipine at 6.50 am

Dutasteride at 11.45 am

Trajentamet at pm

SUPPLEMENTS

2 fish oil @ 6 55 a.m 

1 iron tablet @ 6 55 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, prunes, chia seeds and cumin tea
• Lunch: One orange
• Dinner: Chicken nuggets and French fries

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 climbing steps 

8000 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 

Our Santa has a new bunny friend

19th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 4.9 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride at 11.45 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Roti paratta and fenugreek tea
• Lunch: Roti paratta and watermelon
• Dinner: Basmati rice, lentil soup with potatoes and snapper fish

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

10000 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 

Geisha girl in full bloom

18th October 2023h

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.9 @ 6.50 am

8 hours of sleep

MEDICATION

Trajentamet at 6.40 am

Amlodipine at 6.40 am

Trajentamet at 5 45 pm

Dutasteride at 12.10 pm

SUPPLEMENTS

2 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, chia seeds, sunflower seeds and coffee with soy milk
• Lunch: Char kway teow with eggs, kailan and prawns 
• Dinner: One apple

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

8000 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 

My shoes

        

16th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 5.9 @ 6.30 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Trajentamet at 6.30 pm

Dutasteride at 12.30 pm

SUPPLEMENTS

2 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 a.m.

DIET

• Breakfast: One roti paratha, one half-boiled egg and tea with milk
• Lunch: Fried rice with eggs, prawns and lettuce
• Dinner: One apple

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

 400 climbing steps 

 8000 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 

Watermelon for breakfast 

        

17th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.9 @ 6.30 am

8 hours of sleep

MEDICATION

Trajentamet at 6.35 am

Amlodipine at 6 35 am

Trajentamet at 6.45   pm

Dutasteride at 11.45 am

SUPPLEMENTS

2 fish oil @ 6.40 a.m 

1 iron tablet @ 6.40 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, dates, sultanas, and coffee with skim milk
• Lunch: Domino's mini cheese pizza and soy milk
• Dinner: Char kway teow with eggs, prawns, kailan and mug of Milo

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

14000 walking steps

1000 slow jogging

80 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 

Our newly-installed Rinnai 16L water heater 

Oct 14, 2023

        

15th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.2 @ 2.00 pm

8 hours of sleep

MEDICATION

Trajentamet at 6.00 am

Amlodipine at 6.00 am

Trajentamet at  6.30 pm

Dutasteride at 11.45 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: One roti paratha  and coffee
• Lunch: Basmati rice with lentils and lettuce
• Dinner: Two avocados

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 

 8000 walking steps

 500 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