31st January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.5 @ 8.05 am

BP: 111/67/63 @ 8.10 am

8 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at 8.15 am

Dutasteride @ 8.20 am

Trajentamet at 6.20 pm

SUPPLEMENTS

1 fish oil @ 8.25 a.m 

2 iron tablets @ 8.25 a.m.

DIET

• Breakfast: Oatmeal with chia seeds and prunes 
• Lunch: Fried basmati rice with eggs, anchovies, okra and tomatoes
• Dinner: One navel orange

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 soleus pushups

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 

Our public gas buses

30th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liters

BG: 5.5 @ 8.05 am

BP: 111/67/65 @ 8.10 am

8 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at  8.15 am

Dutasteride @ 1.25 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.20 a.m 

2 iron tablets @ 8.20 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot
• Lunch: Basmati rice with fried basa fillet and sweet chilly sauce
• Dinner: Fried basmati rice with anchovies, eggs,  tomatoes, boiled beetroot and sweet chilly sauce 

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

5p00 soleus pushups

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 

Wild mushrooms in our yard

28th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liter

8 hours of sleep

MEDICATION

Trajentamet at 7 10 am

Amlodipine at 7.10 am

Dutasteride @ 7.45 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m 

2 iron tablets @ 8.00 a.m.

DIET

• Breakfast: Oatmeal with chia seeds and prunes 
• Lunch: Fried basmati rice and gaichoy
• Dinner: A few banana fritters 

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

1000 soleus pushups

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 

Bougainvillea in bloom near our busstop

29th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 6.0 @ 6.20 am

BP: 105/64/69 @ 6.25 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 6.50 a.m 

2 iron tablets @ 6.50 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, flaxmeal and prunes
• Lunch: Basmati rice and lentil soup with one egg
• Dinner: Roti paratta wrap with grated carrot 

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

1000 soleus pushups

200 climbing steps 

10,000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Fruit and nut bread

27th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 2 liters

BG:5.8 @ 7.10 am

BP: 116/75/64 @ 7.15 am

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Dutasteride @ 7 25 am

Trajentamet at 7.00  pm

SUPPLEMENTS

1 fish oil @ 7.30 a.m 

2 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with chia seeds and prunes and coffee
• Lunch: Basmati rice and chicken schnitzel, gaichoy and sweet chilly sauce
• Dinner: A navel orange

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

1000 soleus pushups

200 climbing steps 

7000 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 

Fresh tomatoes 

26th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.6 @ 8.15 am

BP: 115/71/66 @ 8.20 am

8 hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Dutasteride @  8 35 am

Trajentamet at 6.45 pm

SUPPLEMENTS

1 fish oil @ 8.40 a.m 

1 iron tablet @ 8.40 a.m.

DIET

• Breakfast: Tortilla wrap with grated carrot and a banana
• Lunch: Basmati rice, tofu/broccoli salad and sweet chilly sauce
• Dinner: A navel orange 

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

1000 soleus pushups

120 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 

25th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liters

BG: 5.5 @ 6.20 am

BP: 117/73/68 @ 6.25 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 6.30 am

Amlodipine at 6.30 am

Dutasteride @ 4.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 6.35 a.m 

1 iron tablet @ 6.35 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, raisins, prunes and coffee
• Lunch: Basmati rice and lentil curry
• Dinner: Fried basmati rice and lentil 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

1000 soleus pushups

100 climbing steps 

14000 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 

St Mary's Cathedral 

24th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.4 liters

BG: 6.4 @ 7.20 am

BP: 113/65/65 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 3.00 pm

Trajentamet at 7.45 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot 
• Lunch: Stir-fried mixed seafood with tofu and okra
• Dinner: A navel orange

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

1000 soleus pushups

200 climbing steps 

6000 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 

Perth Mall petunias

23d January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.7 @ 7.00 am

BP: 115/73/80 @ 2.30 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Dutasteride @ 2.30 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and mug of coffee
• Lunch: Stir-fried basmati with mixed seafood, tomato, anchovies and eggs
• Dinner: Stir-fried basmati rice 

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

1000 soleus pushups

200 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 

Dinner 

22d January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 4.9 @ 2.20 pm

BP: 105/74/84 @ 2.25 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 2.30 pm

Trajentamet at  pm

SUPPLEMENTS

1 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot  and cup of cup of coffee
• Lunch: Basmati rice and sardine curry
• Dinner: A roti paratta wrap with grated carrots and a banana for dessert

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

1000 soleus pushups

100 climbing steps 

6000 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 

Chocolate chip icecream

20th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  5.8 @ 3.30 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 3.45 pm

Trajentamet at 7 15 pm

SUPPLEMENTS

1 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and coffee
• Lunch: Brown rice with lentil curry
• Dinner: Brown rice with pumpkin soup

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

1000 soleus pushups

200 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 

One of my favourite vegetables 

19th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.3 @ 7.30 am

BP: 113/73/71 @ 7.35 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Dutasteride @ 9.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot 
• Lunch: Brown rice and lentil curry
• Dinner: One banana

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 foam ball squeezes

1000 soleus pushups

300 climbing steps 

11200 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 new bus stop

16th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3cl liters

BG: 6 3 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Dutasteride @ 12.10 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower kernels, walnuts and tea
• Lunch: Fried rice
• 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

200 climbing steps 

10,000 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 

Christmas on display

        

18th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.8 @ 7.05 am

BP: 117/69/69 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Dutasteride @ 11.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 a.m.

DIET

• Breakfast: Lotus dumplings
• Lunch: Fried rice with okra, eggs, long beans and fried tofu
• Dinner: Wholemeal bun with olive oil

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

1000 soleus pushups

300 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 

Fried brown rice for lunch

17th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 5 liters

BG: 6.7 @ 7.45 am

BP: 105/70/69 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 2.45 am

Trajentamet at 8.20 pm

SUPPLEMENTS

1 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: One egg sunny side up and mug of coffee
• Lunch: 4 lotus buns
• Dinner: Wholemeal bun with olive oil

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

1000 soleus pushups

300 climbing steps 

13500 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

Lotus buns for lunch

16th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 6.7 @ 7 20 am

BP: 105/65/78 @ 7 25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 3 30  pm

Trajentamet at  5.30 pm

SUPPLEMENTS

1 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot
• Lunch:  Fried rice with anchovies, eggs,long beans, okra and pumpkin
• Dinner: Roti paratta wrap with grated carrot and mug of hot 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

1000 soleus pushups

 200 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 

Dinner tonight