7th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.0 @ 7.45 am

BP: 124/73 @ 7.50 am

9 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at  pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds and a mug of Assam tea
• Lunch: Jasmine rice with turmeric, salmon, Kent pumpkin, spinach and Assam tea
• Dinner: 

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

100 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

8,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Noah's christening at St Joseph's Church in Sentul

6 May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.2 @ 6.40 am

BP: 122/73  @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 6.50 am

Amlodipine at 6.50 am

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 6.55:a.m 

1 iron tablet @ 6.55 a.m

DIET

Breakfast: Oatmeal with sorghum, almonds, sultanas, pepitas, almonds and Vittoria coffee 

Lunch: Jasmine rice with turmeric and spicy lentils, salmon and Kent pumpkin

Dinner: Chicken salad sandwich and a mug of warm Milo

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

100 leg presses 

100 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 7,000 walking steps

100 fire hydrants

100 seconds balasanas

100 hammer curls

100 bicep curls 

100 tricep curls 

Secret garden in Perth

        

5th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.1 @ 8.00 am

BP: 132/76 @ 8.10 am

7 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at 8.15 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 8.20 a.m 

1 iron tablet @ 8.20 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds and Vittoria coffee
• Lunch: Roti chanai
• Dinner: 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

100 leg presses 

100 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 9,000 walking steps

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

2 bananas, 2 eggs and oats pancake for breakfast

        

4th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.8 @ 7.40 am

BP: 122/78 @ 7.50 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds, peanut butter and a cup of Vittoria coffee
• Lunch: Roti chanai
• Dinner: Char kway teow with chicken, eggs, spinach and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 8,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Noah trying to call me

   

3d May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.9 @ 7.00 am

BP:  112/70 @ 7.40 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 am

DIET

Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds and mug of coffee

Lunch: BBQ cheeseburger and cappuccino 

Dinner: Jasmine rice with turmeric and chicken with spinach

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 8,000 walking steps

100 alternate knee taps

100 fire hydrants

100 seconds of balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

 View from our balcony

2d May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration:1.2 liter

BG: 4.9 @ 3.00 pm

BP: 104/62 @ 3.30 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 7.45 pm

SUPPLEMENTS

3 fish oil @ 7.00 a.m 

1 iron tablet @ 7.00 am

DIET

• Breakfast: Oatmeal with sorghum, almonds, sultanas, pepitas and coffee
• Lunch: Jasmine rice with turmeric and spicy orange lentils and a mug of coffee
• Dinner: An apple and a roti chanai

EXERCISE 

100 alternate nostril breathing

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squats

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 8,000 walking steps

100 alternate knee taps

100 fire hydrants

100 hammer curls

100 bicep curls 

100 tricep curls 

Plucking coconut in Miagao, Philippines

        

1st May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @7.45 a.m 

1 iron tablet @ 7.45 am

DIET

• Breakfast: Oatmeal with sorghum, dates, sultanas, pepitas, almonds  and skim milk
• Lunch: Chicken salad
• Dinner: Jasmine rice with turmeric, spicy lentils with cherry tomatoes, pappadam, eggs fried with anchovies and choysum 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

 8,000 walking steps

100 alternate knee taps

100 chest presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls 

100 tricep curls 

My new water bottle to keep myself hydrated