5th August 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG:  5.2 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Trajentamet at 6.30 pm

SUPPLEMENTS

2 fish oil @7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds and coffee with Skim milk
• Lunch: An apple and an orange 
• Dinner: Biryani with vegetable and boiled corn

EXERCISE 

100 deep breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

15,000 walking steps

1000 slow jogging

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 

Neighbour's plant

        

4th August 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 4.8 @ 4.30 am

7 hours of sleep

MEDICATION

Trajentamet at 4.45 am

Amlodipine at 4.45 am

Trajentamet at 6.30 pm

SUPPLEMENTS

2 fish oil @ 4.50 a.m 

1 iron tablet @ 4.50 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds, sultanas, dates and coffee 
• Lunch: Roti paratha, an apple and a pear
• Dinner: Basmati rice, chicken curry and broccoli 

EXERCISE 

100 deep breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 12,000 walking steps

1,000 slow jogs

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 

Bought from Kuala Lumpur  2019

        

3d August 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.7 @ 6.20 am

7 hours of sleep

MEDICATION

Trajentamet at 6.35 am

Amlodipine at 6.35 am

Trajentamet at 5.00 pm

SUPPLEMENTS

2 fish oil @ 6.40 a.m 

1 iron tablet @ 6.40 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds and coffee with Skim milk
• Lunch: Rice with lentil soup
• Dinner: An apple, a pear and sweet potato

EXERCISE 

100 deep breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

10,000 walking steps

 1,000 slow jogs

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 

Kitchen renovation 

almost completed

2d August 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.0 @ 6.00 am

7 hours of sleep

MEDICATION

Trajentamet at 6.05 am

Amlodipine at 6.05 am

Trajentamet at 6.15 pm

SUPPLEMENTS

2 fish oil @ 6.10 a.m 

1 iron tablet @ 6.10  a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, and Assam tea
• Lunch: Basmati and fried cabbage
• Dinner: Fried rice with, eggs, chicken and broccoli 

EXERCISE 

100 deep breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 7,000 walking steps

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 

Neighbour's jade plant peeping through the fence

1st August 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.0 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 6.50 am

Amlodipine at 6.50 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 6.55 a.m 

1 iron tablet @ 6.55 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, sultanas, almonds and coffee 
• Lunch: Basmati rice, spicy bitter gourd with tomatoes and mozzadella 
• Dinner: Basmati rice with turmeric, fried eggs with cabbage and spicy bitter gourd

EXERCISE 

100 deep breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 9,⁷000 walking steps

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 

Australian corn on the cob

        

30th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.5 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, sultanas and coffee
• Lunch: Fried rice
• Dinner: Sweet potato and spicy fruit bread

EXERCISE 

100 deep breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 9,000 walking steps

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 

Bali 1999

        

31st July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 4.9 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Trajentamet at 6.40 pm

SUPPLEMENTS

2 fish oil @ 7.55 a.m 

1 iron tablet @ 7.55 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, walnuts, almonds and Vittoria coffee 
• Lunch: Boiled sweet potato with broccoli 
• Dinner: An apple and an orange

EXERCISE 

100 deep breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 4,000 walking steps

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 

Australia's largest fabric store right across the street from our balcony