13th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2 2 liters

BG: 6 5 @ 6.45 am

BP: 125/77/75 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet @ 6.50 am

Amlodipine @ 6.50 am

Dutasteride @ 7.00 am

Trajentamet @ 7.30 pm

SUPPLEMENTS

2 fish oil @ 8.45 a.m.

DIET

Breakfast: Roti paratta with mozzarella cheese and coffee

Lunch: Fried basmati rice and gaichoy, eggs, anchovies, chicken soy sauce

Dinner: Curly pasta with chicken and tomato 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

1000 soleus pushups

200 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 

     A beautiful Indian cress            peeping through a wall 

            along my walk

12th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2 liters

BG: 6.2 @ 7.00 am

BP: 124/74/70 @ 7.05 am

8 hours of sleep

MEDICATION

Trajentamet @ 9.45  am

Amlodipine @ 9.45 am

Dutasteride @ 9.50 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 9.25 a.m.

DIET

Breakfast: Oatmeal with pepitas, cashews, linseed and espresso with no sugar 

Lunch: Basmati rice with fried salmon and tomato sauce 

Dinner: Fried basmati rice with anchovies, eggs 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 

Artificial flowers at the mall

11th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 6.30 am

Amlodipine @ 6.30 am

Dutasteride @ 7.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Roti paratta with mozzarella cheese and espresso coffee

Lunch: Fried chicken breast, potato chips and soy milk

Dinner: Roti paratta with mozzarella cheese and 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

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 

        Aeonium in bloom

10th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2 2 liters

BG: 5.2 @ 8.15 am

BP: 127/72/77 @ 8.15 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 1.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m.

DIET

Breakfast: Banana fritters and espresso coffee 

Lunch: Two mandarins 

Dinner: Brown rice with spicy Ayam brand sardines

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 

Template

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: liters

BG:  @  am

BP:  @ am

hours of sleep

MEDICATION

Trajentamet @  am

Amlodipine @  am

Dutasteride @  pm

Trajentamet @  pm

SUPPLEMENTS

2 fish oil @ 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

1000 soleus pushups

 climbing steps 

 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 

9th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @  9 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m.

DIET

Breakfast: Roti paratta with mozzarella cheese and espresso coffee

Lunch: Char kwayteow 

Dinner: Char kwayteow 

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 

  Choysam - favourite veggie 

7th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 6.3 @ 6 50 am

BP: 121/78/70 @ 6.50 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.15 am

Amlodipine @ 7.15 am

Dutasteride @ 6.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.10 a.m.

DIET

Breakfast: Oatmeal with chia seeds, linseed, pepitas and dates

Lunch: Roti paratta with mozzarella cheese 

Dinner: Ramen noodle 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 

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 

    Mandarin oranges on sale

8th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2 2 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7 30 am

Dutasteride @ 1.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m.

DIET

Breakfast: Roti paratta with mozzarella cheese and coffee 

Lunch: One apple

Dinner: Fried basmati with chicken, cashew nuts 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 

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 

     Belmont Forum veggies

      Our future balcony 

     security screen door

6th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7.30 am

Dutasteride @ 1.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with teff, chia seeds,  linseed, dates and coffee 

Lunch: One apple

Dinner: Fried basmati rice with sausage, eggs, anchovies, tomato  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

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 

    All our trash and recycle             bins ready for pick-up 

5th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.7 @ 2.20 pm

BP: 118/76/90  @ 2.20 pm

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @  2.30 pm

Trajentamet @ 7.30 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Roti paratta with mozzarella cheese

Lunch: Basmati rice with spicy lentils and fried salmon

Dinner: Basmati rice with mixed vegetables and salmon

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 

              Our mailbox

          

4th September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.5 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 9.45 am

Amlodipine @ 9.45 am

Dutasteride @ 10.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 10.00 a.m.

DIET

Breakfast: Oatmeal with chia seeds, linseed, sultanas, cashews and pepitas

Lunch: 

Roti paratta with mozzarella cheese

Dinner: Basmati rice with lentil 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 

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 

 Our security door contractor

3d September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.2 @ 11.30 am

BP: 129/77/82  @ 11.30 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7.30 am

Dutasteride @ 11.45 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with chia seeds, flaxmeal, cashews,  dates and pepitas 

Lunch: Roti paratta with mozzarella cheese

Dinner: Basmati rice with spicy lamb and tomatoes 

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 

          Hay Street Mall 

         flowers in bloom

1st September 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2 liters

BG:  @  am

BP:  @ am

7 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7.30 am

Dutasteride @ 7.45 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m.

DIET

Breakfast: Roti paratta with coffee

Lunch: Basmati rice with spicy pumpkin curry

Dinner: Two oranges

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 

      Cineraria in full bloom 

         in Hay Street Mall

2d September 2024

Weight: 67ckg

Height: 172 cm

BMI: 22

Hydration: 2.5 liters

BG: 6.5 @ 7.00 am

BP: 121/75/72 @ 7.05 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.20 am

Amlodipine @ 7.20 am

Dutasteride @ 7.30 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with chia seeds, almond meal, sorghum, dates and coffee

Lunch: Roti paratta with mozzarella cheese 

Dinner: Two oranges

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 

       Pericalis hybrida at 

          Hay Street mall