29th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 6.5 @ 7.00 am

BP:118/67/79

 @7.00 am

8 hours of sleep

MEDICATION

Trajentamet @7.05 am

Amlodipine @7.00 am

Dutasteride @ 8.00 am

Trajentamet @ 7.00  pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m.

DIET

Breakfast: Oatmeal with sunflower kernels and espresso 

Lunch: Basmati rice with spicy lamb

Dinner: Two bananas

EXERCISE 

1000 soleus pushups

200 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

Cloudless again today

28th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.3 @ 7.20 am

BP: 96/59/83  @ 1.00 pm

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @  7.00 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m.

DIET

Breakfast: Oatmeal with chia seeds, sunflower seeds, pepitas and espresso 

Lunch: Basmati rice with spicy lentils and choysum 

Dinner: 1 mango

EXERCISE 

1000 soleus pushups

200 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

    Yagan Square spruced 

          up for Diwali 

26th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.3 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @ 6.30 pm

SUPPLEMENTS

2 fish oil @ 9.00 a.m.

DIET

Breakfast: Oatmeal with chia seeds, pepitas, sultanas and espresso 

Lunch: Chicken rice with choysum 

Dinner: One pink lady apple

EXERCISE 

1000 soleus pushups

 200 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

My daily 20-minute exercise 

25th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.8 @ 7.45 am

BP: 135/77/74 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet @ 8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 8.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m.

DIET

Breakfast: Oatmeal with chia seeds, sunflower seeds, walnuts and espresso 

Lunch: Fried rice noodles with eggs and anchovies 

Dinner: One banana

EXERCISE 

1000 soleus pushups

200 climbing steps 

 8000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

       Dutch-era Stadthuys in                      Melaka

27th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.3 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @ 6.45 pm

SUPPLEMENTS

2 fish oil @ 9.00 a.m.

DIET

Breakfast: Roti paratta with mozzarella cheese, fried omelette and glass of espresso with full-cream milk

Lunch: BBQ cheeseburger and cappuccino 

Dinner: Ramen noodle soup with choysum 

EXERCISE 

1000 soleus pushups

 100 climbing steps 

6000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

               Irish rose

24th October 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 @ 7.00 am

Trajentamet @ 7.30 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m.

DIET

Breakfast: Oatmeal with walnuts, pepitas  banana, half-boiled egg and espresso 

Lunch: Basmati rice with yogurt and spicy lentils

Dinner: 

EXERCISE 

1000 soleus pushups

200 climbing steps 

8000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

               Kaya Perth

23d October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 6.9 @ 7.00 am

BP: 123/75/71 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.10 am

Amlodipine @ 7.10 am

Dutasteride @  9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.30 a.m.

DIET

Breakfast: Oatmeal with sorghum, sunflower seeds, banana and espresso 

Lunch: 

Dinner: 

EXERCISE 

1000 soleus pushups

 150 climbing steps 

12000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

    Blue gum at our bus stop

22d October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration:2.3 liters

BG: 6.5 @ 7.50 am

BP: 133/81/73 @ 7.50 am

8 hours of sleep

MEDICATION

Trajentamet @ 8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 8.00 am

Trajentamet @  pm

SUPPLEMENTS

2 fish oil @ 7.00 a.m.

DIET

Breakfast: Oatmeal with linseed, dates, pepitas and espresso 

Lunch: Basmati rice with spicy lamb and choysum 

Dinner: Two Kensington mangoes

EXERCISE 

1000 soleus pushups

300 climbing steps 

13000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

Happy birthday to you, Noah

21st October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 4.9 @ 3.00 pm

BP: 113/69/83 @ 3.00 pm

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @ 7.45 pm

SUPPLEMENTS

2 fish oil @ 9.00 a.m.

DIET

Breakfast: Oatmeal with dates, cashews, pepitas and espresso 

Lunch: Basmati rice with spicy lentils and blanched spinach 

Dinner: Fried basmati rice with eggs, anchovies and spinach 

EXERCISE 

1000 soleus pushups

300 climbing steps 

13000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

       Kensington mangoes

20th October 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 @ 7.00 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m.

DIET

Breakfast: Oatmeal with linseed and espresso

Lunch: BBQ cheeseburger, potato chips and cappuccino 

Dinner: Basmati rice, spicy lentils and blanched spinach

EXERCISE 

1000 soleus pushups

200 climbing steps 

10000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

      Cineraria in bloom at 

         Hay Street Mall

19th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.4 @ 7.30 am

BP: 137/73/81 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.45 am

Amlodipine @ 7.45am

Dutasteride @ 7.45 am

Trajentamet @ 8.00 pm

SUPPLEMENTS

2 fish oil @ 7.50 a.m.

DIET

Breakfast: Oatmeal with dates, linseed, almond meal, banana and espresso 

Lunch: Basmati rice and spicy lamb wuth lentils

Dinner: Basmati rice with spicy lentils 

EXERCISE 

1000 soleus pushups

200 climbing steps 

6000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

        Bush lily blooms at

      Queen Elizabeth Quay

18th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.3 liters

BG: 5.7 @ 7.30 am

BP: 125/79/73 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @ 7.30 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m.

DIET

Breakfast: Oatmeal with linseed, banana, pepitas and espresso 

Lunch: Chicken rice with  soup

Dinner: One banana

EXERCISE 

1000 soleus pushups

500 climbing steps 

15000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

     Hay Street Mall blooms

17th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.3 liters

BG: 6.0 @ 7.00 am

BP: 132/77/71@ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.05 am

Amlodipine @ 7.05 am

Dutasteride @ 7.10 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m.

DIET

Breakfast: Oatmeal with linseed, banana, pepitas, sultanas, cashews and espresso 

Lunch: Fried chicken and potato chips

Dinner: A banana 

EXERCISE 

1000 soleus pushups

 200 climbing steps 

13000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

16th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 6.2 @ 7.00 am

BP: 129/78/73 @ 7.00 am

7 hours of sleep

MEDICATION

Trajentamet @ 7.20 am

Amlodipine @ 7.20 am

Dutasteride @ 7.30 am

Trajentamet @ 8.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with linseed, banana, pepitas and espresso 

Lunch: BBQ cheeseburger cappuccino 

Dinner: One roti paratta 

EXERCISE 

1000 soleus pushups

200 climbing steps 

14000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

        Noah's first haircut 

  

15th October 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 @ 7.00 am

Trajentamet @ 8.00 pm

SUPPLEMENTS

2 fish oil @ 8.00 p.m.

DIET

Breakfast:  Croissant, slice of pizza and espresso 

Lunch: Fried basmati rice with eggs,corned beef and choysum  

Dinner: One banana 

EXERCISE 

1000 soleus pushups

200 climbing steps 

11000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

   Noah after his first haircut

14th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

7 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.20 am

Trajentamet @ 7.15 pm

SUPPLEMENTS

2 fish oil @ 7 45 a.m.

DIET

Breakfast: Oatmeal with linseed, dates, pepitas cashews and espresso 

Lunch: Fried basmati rice with corned beef and eggs

Dinner: Pizza wuth cheese

EXERCISE 

1000 soleus pushups

200 climbing steps 

10 000 walking steps

1000 slow jogging

100 deep squats

20-minute legs-on-wall pose

          Marissa's First 

        Holy Communion

13th October 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 @ 7.00 am

Trajentamet @ 7.30 pm

SUPPLEMENTS

2 fish oil @ 11.30 a.m.

DIET

Breakfast: Oatmeal with linseed, banana, pepitas and espresso 

Lunch: Fried chicken and potato chips

Dinner: Basmati rice with spicy eggplant and gaichoy

EXERCISE 

1000 soleus pushups

 100 climbing steps 

 4000 walking steps

1000 slow jogging

100 deep squats

20-minute legs on wall pose

       Lantanas in full bloom

12th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration:2.2 liters

BG: @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 9.45 am

Amlodipine @ 9.45 am

Dutasteride @ 9.45 am

Trajentamet @ 7.30 pm

SUPPLEMENTS

2 fish oil @ 9.45 a.m.

DIET

Breakfast: Oatmeal with linseed, pepitas, sultanas and espresso 

Lunch: Rice noodles with cheesy meatballs and gaichoy 

Dinner: Basmati rice with spicy eggplant and fried eggs 

EXERCISE 

1000 soleus pushups

100 climbing steps 

8000 walking steps

1000 slow jogging

100 deep squats

20-minute legs on wall pose

             Fall in Orono, ME

11th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.5 @ 3 15 pm

BP: 115/72/82 @ 3.15 pm

8 hours of sleep

MEDICATION

Trajentamet @ 6.45 am

Amlodipine @ 6.45 am

Dutasteride @ 6.45 pm

Trajentamet @ 8.30 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m.

DIET

Breakfast: Oatmeal with linseed, dates, pepitas and espresso 

Lunch: Cheese meatballs 

Dinner: Roti paratta with two eggs

EXERCISE 

1000 soleus pushups

 200 climbing steps 

 11000 walking steps

1000 slow jogging

100 deep squats

20-minute legs on wall pose

     Aeonium in full bloom

9th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.8 @ 6.45 am

BP: 134/76/76 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @ 7.30 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m.

DIET

Breakfast: Oatmeal with linseed, banana and espresso 

Lunch: Basmati rice with spicy lentils

Dinner: One roti paratha 

EXERCISE 

1000 soleus pushups

 200 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

20-minute legs on wall pose

   Chinese character for     tranquillity consists of a         house and one woman

10th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.3 @ 1.00 pm

BP: 134/74/83 @ 1.00 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.10 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with linseed, pepitas, cashews 

Lunch: Wholemeal bread bun with nutella and marmalade 

Dinner: Basmati rice with pan grilled lamb

EXERCISE 

1000 soleus pushups

200 climbing steps 

8000 walking steps

1000 slow jogging

100 deep squats

20-minute legs on wall pose

              Our mailbox

8th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.9 @ 6.30 am

BP:  135/75/75 @ 6.35 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @ 7.30 pm

SUPPLEMENTS

2 fish oil @ 7.20 a.m.

DIET

Breakfast: Oatmeal with linseed and espresso 

Lunch: Subway sandwich 

Dinner: One banana

EXERCISE 

1000 soleus pushups

200 climbing steps 

10000 walking steps

1000 slow jogging

100 deep squats

20-minute legs on wall pose

     Christmas is in the air

7th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.3 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 6.30 am

Amlodipine @ 6.30 am

Dutasteride @ 6.50 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

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

Lunch: Basmati rice with lentils and gaichoy

Dinner: Basmati rice with spicy lentils, salmon abd gaichoy

EXERCISE 

1000 soleus pushups

 200 climbing steps 

12000 walking steps

1000 slow jogging

100 deep squats

20-minute legs on wall pos

   Spring daisies in our area

3d October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 1.2 liters

BG: 6.2 @ 6.50 am

BP: 126/75/75 @ 7.15 am

7 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.30 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with linseed, dates, pepitas and espresso 

Lunch: Basmati rice with spicy lentils and choysum 

Dinner: Fried basmati rice with eggs, anchovies, peanuts, gaichoy and tomatoes 

EXERCISE 

1000 soleus pushups

 200 climbing steps 

 8000 walking steps

1000 slow jogging

100 deep squats

20-min legs on wall pose

  Spring daisies in full bloom

6th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.3 liters

BG:  @  am

BP:  @ am

7 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.45 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @  8.00 a.m.

DIET

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

Lunch: Fried chicken thigh, potato chips and soy milk

Dinner: Roti paratta 

EXERCISE 

1000 soleus pushups

 200 climbing steps 

 8000 walking steps

1000 slow jogging

100 deep squats

20-minute legs up the wall

   Bottlebrushes In full bloom 

5th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.3 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.45 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

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

Lunch: Wholemeal bun with olive oil spread, marmalade and nutella

Dinner: Basmati rice with spicy lamb and gaichoy 

EXERCISE 

1000 soleus pushups

 200 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

20-minute legs up wall pose

             Our second heart

4th October 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 @  7.45 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Whole wheat bun with marmalade, Nutella, olive oil spread and espresso with no sugar 

Lunch: BBQ cheeseburger and cappuccino 

Dinner: Basmati rice with spicy lentils and choysum 

EXERCISE 

1000 soleus pushups

 100 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

20-minute legs on wall pose

  Bottlebrushes in full bloom

2d October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.8 @ 6.45 am

BP: 124/66/73 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.15 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

2 fish oil @ a.m.

DIET

Breakfast: Oatmeal with linseed, dates, pepitas, cashews and espresso 

Lunch: One banana

Dinner: Basmati rice with spicy lentils 

EXERCISE 

1000 soleus pushups

 100 climbing steps 

 10000 walking steps

1000 slow jogging

100 deep squats

20-min legs on wall pose

Malaysian-born foreign minister of Australia pleading for peace in Palestine at UN