29th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 2.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal and 2 eggs sunny side up 
• Lunch: Basmati rice and stir-fried mushrooms with sausages
• Dinner: 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

1000 soleus pushups

200 climbing steps 

 11000 walking steps

1000slow 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 

Getting ready to go out

27th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.1 @ 2.10 pm

BP: 117/73/89 @ 2.10 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Dutasteride @ 2.30 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with flaxmeal and coffee
• Lunch: Basmati rice with stir-fried basa fish sothi
• Dinner: An 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

1000 soleus pushups

200 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 mounted steering wheel for my daily squats

28th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.9  @ 7.05 am

BP: 110/69/67 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Dutasteride @ 3.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot
• Lunch: Basmati rice and fried sausages with mushrooms 
• Dinner: A plum

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

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

Egg omelette 

26th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.0 @ 7.00 am

BP: 112/67/70 @7.05 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Dutasteride @ pm

Trajentamet at 6.45 pm

SUPPLEMENTS

1 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Sweet potato, roti paratta and coffee
• Lunch: Basmati rice, sothi with basa fish and stir-fried beef sausages
• Dinner: Basmati rice, sothi and stir-fried mushrooms and beef sausage

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

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 

Sweet potato for breakfast 

25th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liters

BG: 6.1  @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Dutasteride @ 3.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: One boiled sweet potato
• Lunch: Basmati rice with fried salmon and stir-fried mushrooms 
• Dinner: Two plums

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

 40 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 

Getting ready to go out

24th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  5.9 @ 8.00 am

BP:118/71/72 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.40 am

Amlodipine at 8.40 am

Dutasteride @ 12.30 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 12.30 p.m 

1 iron tablet @ 12.30 p.m.

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 

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 

My grand nephews and 

grand nieces on Ash Wednesday 2024

23d February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration:2.4 liters

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 3.00 pm

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Roti paratta and 2 eggs sunny side up
• Lunch: Rice noodles with eggs and gaichoy 
• Dinner: Basmati rice with sothi

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

500 soleus pushups

200 climbing steps 

 5000 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 

Our Albany Highway 

22d February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.6 @ 7.15 am

BP: 123/68/69 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 3.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Roti paratta and cumin tea
• Lunch: Basmati rice with fish sothi and coleslaw
• Dinner: An 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

1000 soleus pushups

200 climbing steps 

5000 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 

Bentley Plaza oleander blooms

21st February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  5.7 @ 6.40 am

BP: 104/67/72 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 6.50 am

Amlodipine at 6.50 am

Dutasteride @ 3.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 6.55 a.m 

1 iron tablet @ 6.55 a.m.

DIET

• Breakfast: Oatmeal with teff, chia seeds and coffee
• Lunch: A plum
• Dinner:  Fried basmati rice with eggs, salmon, gaichoy and green grapes 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 

 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 

Butter for pet dogs

20th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 12.00 pm

Trajentamet at  7.30 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 coffee
• Lunch: Basmati rice, tomato curry and fried salmon
• Dinner: One roti paratta and spoonful of blueberries 

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 

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 

Popular Australian spread

19th Feb 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.5  @ 6.30 am

BP: 128/74/75 @ 6.35 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Dutasteride @ 10.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Oatmeal with flaxmeal and coffee with no sugat
• Lunch: Fried basmati rice with shredded spicy chicken, okra, eggs and tomato sauce
• Dinner: Basmati rice with spicy fried chicken and tomato 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 

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 

Roti paratta wrap with grated carrot for breakfast 

18th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG:  5.4 @ 6.00 am

BP: 107/64/72 @ 6.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 4.00 pm

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 7 a.m 

1 iron tablet @ 7.00 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and coffee with no sugar
• Lunch: Fried basmati rice with roast chicken, okra and tomato curry 
• Dinner: A plum and cup of mint tea

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  

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 

My morning mug of coffee

17th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

8 hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Dutasteride @ 3.00 pm

Trajentamet at 8.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and coffee
• Lunch: Nando's chow mein with peri peri
• Dinner: Two small prunes and mint tea

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 

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 

Hot cross buns for snack

16th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  6.2 @ 8.00 am

BP: 112/69/74 @ 8.20 am

8 hours of sleep

MEDICATION

Trajentamet at 9.20 am

Amlodipine at 9.20 am

Dutasteride @ 3.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 9.25 a.m 

1 iron tablet @ 9.25 a.m.

DIET

• Breakfast: Brown rice with tomato/sardine curry/fried red cabbage and coffee
• Lunch: Basmati rice with sardine curry and yoghurt 
• Dinner: Nando's noodles with peri peri

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 

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

100 bicep curls 

100 tricep curls 

Fresh Australian tomatoes

15th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.2  @ 6.45 am

BP: 103/73/75 @ 6.50 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 5.00 pm

Trajentamet at 9.00 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 coffee
• Lunch: Fried basmati rice, bone soup with gaichoy and yoghurt salad
• Dinner: Spinach and cheese sandwich

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 

 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

100 bicep curls 

100 tricep curls 

Western Australian pomelos

14th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.7 @ 6.40 am

BP: 103/73/75 @ 6.50 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 12.30 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with teff and chia
• Lunch: Basmati rice with lentil curry, boiled okra and Greek yogurt
• Dinner: Greek yoghurt 

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 

My new one-liter water bottle

13th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 7.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.05 a.m 

1 iron tablet @ 7.00 a.m.

DIET

• Breakfast: Oatmeal with flaxmeal, a boiled egg and mug of coffee 
• Lunch: Fried basmati rice with eggs, okra, salmon, tomato and salmon 
• Dinner: Soup with gaichoy

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 

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 

My new smart watch