29th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 4 liters

BG: 5.2 @ 12 30 pm

BP: 107/68/67 @ 12.30 pm

9 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 3.00 pm

Trajentamet at 4.00 pm

SUPPLEMENTS

1 fish oil @ 8.15 a.m 

1 iron tablet @ 8.15 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot
• Lunch: Basmati rice with fried salmon and spinach
• 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

 300 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 

   Spicy salmon and spinach 

30th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  5 5 @ 11 50 am

BP: 110/69/83 @ 12.10 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 12.30 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: 1 full-boiled egg
• Lunch: Basmati rice with spicy salmon belly with blanched spinach
• Dinner: 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

 100 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 

      Beautiful banksia near               Carousel Bunnings

27th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG:  5.3 @ 7.45 am

BP: 121/67/72 @ 7.45 am

9 hours of sleep

MEDICATION

Trajentamet at am

Amlodipine at  am

Dutasteride @ pm

Trajentamet at  pm

SUPPLEMENTS

1 fish oil @ a.m 

1 iron tablet @ a.m.

DIET

• Breakfast: 
• Lunch: 
• Dinner: 

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

 climbing steps 

 walking steps

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 

28th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  6.2 @ 7.45 am

BP: 103/67/68 @ 7.45 am

9 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 @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot
• Lunch: Fried basmati rice with eggs, anchovies, Radish and spinach 
• Dinner: One 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 

26th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.8 @ 7.45 am

BP: 113/67/71 @ 7 45 am

9 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Dutasteride @ 3.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: Whole wheat tortilla wrap with grated carrot and sliced tomato
• Lunch: Fried basmati rice with eggs and chives
• Dinner: Fried rice noodles with chives, tofu and eggs

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 

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 

     

25th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  5.7 @ 7.30 am

BP: 106/65/68 @ 7.30 am

9 hours of sleep

MEDICATION

Trajentamet at 7.40 am

Amlodipine at 7.40 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m 

1 iron tablet @ 7 45 a.m.

DIET

• Breakfast: Tortilla wrap with grated carrot  and sliced tomato
• Lunch: Basmati rice with fried Fremantle sardines 
• Dinner: Basmati rice with spicy pork ribs

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 

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 favourite fruit!

24th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  6.8 @ 7.00  am

BP: 112/67/63 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, flaxmeal and coffee
• Lunch: Basmati rice with spicy beef liver and blanched kailan
• Dinner: A tortilla 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 

 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 

        Palm Sunday leaves

22d March 2024.

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG:   @  am

BP: @ am

hours of sleep

MEDICATION

Trajentamet at am

Amlodipine at  am

Dutasteride @ pm

Trajentamet at  pm

SUPPLEMENTS

1 fish oil @ a.m 

1 iron tablet @ a.m.

DIET

Breakfast: 

Lunch: 

Dinner: 

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

 climbing steps 

 walking steps

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 youngest grand nephew                and his dad

20th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Trajentamet at 7.10 pm

SUPPLEMENTS

1 fish oil @ 7.25 a.m 

1 iron tablet @ 7.25 a.m.

DIET

• Breakfast: Oatmeal and coffee with skim milk
• Lunch: Fried basmati rice with eggs, mussels and okra 
• 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

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 

21st March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 6.2 @ 7.25 am

BP:112/67/63 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and coffee with skim milk and no sugar
• Lunch: Fried basmati rice with eggs, mussels, okra and spinach
• Dinner: Ramen noodle soup with mussels and an egg

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

500 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 

Crocuses mean winter is over

19th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.7  @ 8.00 am

BP: 113/67/63 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 9.00 am

Amlodipine at 9.00 am

Trajentamet at 9.00 pm

SUPPLEMENTS

1 fish oil @ 9.05 a.m 

1 iron tablet @ 9.05 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and coffee without sugar 
• Lunch: Basmati rice with spicy eggplant and blanched spinach
• Dinner: Two pears and an 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

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 

18th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG:  5.7 @ 8.00 am

BP: 113/63/67 @ 8.00 am

9 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.10 a.m 

1 iron tablet @ 8 10 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and two boiled eggs
• Lunch: Basmati rice, salmon curry and spinach
• Dinner: One hot cross bun

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 

      Yesterday's salad 

             for lunch

17th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 6.0 @ 7.00 am

BP: 103/62/73 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at  7.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.35 a.m 

1 iron tablet @ 7 35 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot, one full-boiled egg and coffee with no sugar
• Lunch: Salad with steamed mushrooms, pumpkin, basa fish, spinach and raw red onion, bitter gourd and rock melon
• Dinner: Basmati rice with spicy lentils, spinach and mushrooms 

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 

   Huge fig tree at one of 

         our  bus stops!

16th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  5.0 @ 2.00 pm

9 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Trajentamet at 5.00 pm

SUPPLEMENTS

1 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Roti paratta wrap grated carrot and coffee
• Lunch: Lamb chop with gaichoy 
• 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

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 vegetables and fruits

15th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  6 2 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, almond meal and cumin tea
• Lunch: Basmati rice with mussels and sothi
• Dinner: Fried basmati rice with eggs, mussels and okra

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 

500 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 

          Okra--my favourite 

14th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.3  @ 7.25 am

BP: 110/65/72 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, flaxmeal, dates and cumin tea
• Lunch: Basmati rice with Adelaide mussels
• Dinner: 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

 100 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 

         Today's purchases

13th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 6.2 @ 7.00 am

BP: 107/67/74 @ 7.05 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.50 a.m 

1 iron tablet @ 7 50 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, almond meal, dates and coffee with no sugar
• Lunch: Basmati rice with salmon curry
• Dinner: One hot cross bun

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 

        Maine whoopee pies

10th March 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

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Putu with banana and coffee
• Lunch: Brown rice with sardine curry and choysam 
• Dinner: Pasta with sardine curry and choysam

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 

Perth business district chapel

12th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.5 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and a sweet potato 
• Lunch: Pasta with sausages, mussels meat and rocquet leaves 
• Dinner: One plum and 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

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 

Aussie watermelon

11th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  5.9 @ 7.00 am

BP: 123/80/67 @ 7.05 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at  7.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal and horse gram 
• Lunch: Pasta with sardine curry and choysam 
• 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

 300 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 

Reduced bunch of lemons

9th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 4.8 @ 1.20 pm

BP: 117/72/77 @ 1.20 pm

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: RotI paratta wrap with grated carrot, two eggs sunny side up and coffee with no sugar
• Lunch: Brown rice with Greek yoghurt salad
• Dinner: Potato salad

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 

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

My water bottles that I use to keep our spices

7th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 5 liters

BG: 6.2  @ 7.50 am

BP: 107/65/64 @ 7.50 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Roti paratta, fresh tomato and Grape juice and coffee
• Lunch: Basmati rice with spicy eggplant, spicy squid and blanched okra
• Dinner: Basmati rice with basa sothi and 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 lampshade

8th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  5.7 @ 1.45 pm

BP: 101/65/86 @ 1.45 pm

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 1.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal with teff, almond meal, pepitas and coffee
• Lunch: Brown rice with chicken curry
• 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

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 balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls

Keropok -- popular Malaysian fish cracker

6th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  5.8 @ 7.50 am

BP:  107/65/64 @ 7.50am

8 hours of sleep

MEDICATION

Trajentamet at 7.30  am

Amlodipine at 7 30 am

Dutasteride @ 3.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with teff, chia and cumin tea 
• Lunch: Basmati rice with fried squid and eggplant
• Dinner: A pear

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 

Green grapes with tomato juice

5th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.0 @ 7.00 am

BP: 121/73/69 @ 7.05 am

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Dutasteride @ 5.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.25 a.m 

1 iron tablet @ 7.25 a.m.

DIET

• Breakfast: Roti paratta with grated carrot and Nescafe coffee without sugar
• Lunch: Fried basmati with mussels, anchovies, eggs, gaichoy and tomatoes
• Dinner: One pear!

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 

My coffee this morning 

4th March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  5.9 @ 6.25 am

BP: 124/74/71 @ 6.30 am

8 hours of sleep

MEDICATION

Trajentamet at 6.40 am

Amlodipine at 6.40 am

Dutasteride @ 5.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 6.35 a.m 

1 iron tablet @ 6 35 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower seeds, sorghum, a sweet potato and cumin tea
• Lunch: One banana
• Dinner: One Ramen noodles with one egg and choysum 

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 

 16000 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 best American friend and colleague at the University of Maine