1 December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters,

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00am

Dutasteride @ 11 am

Trajentamet at 7 pm

SUPPLEMENTS

2 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with chia seeds 
• Lunch: Noodle soup with egg and tofu
• Dinner: Fried rice with eggs, tofu 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 

 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 in the air