8th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.0 @ 7.45 am

BG: 5.7 @ 1.45 p.m

9 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at  6.00 pm

Dutasteride  at 1.00 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower seeds, sultanas, dates and coffee with skim milk 
• Lunch: Fried basmati rice 
• Dinner: A slice of cheese

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

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 

Greens at Westfield mall

        

5th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 7.1 @ 7.45 am

BG: 5.3 @ 3.45 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Trajentamet at 7.008 pm

Dutasteride @ 12.00 pm

SUPPLEMENTS

2 fish oil @ 7.55 a.m 

1 iron tablet @ 7.55 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, chia
• Lunch: Basmati rice with turmeric, Mexican beef and gaichoy 
• Dinner: Roti paratta 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

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 

Bottlebrush in full bloom across from our balcony

        

4th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.2 @ 12.15 pm

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at 7.00 pm

Dutasteride  at 2.05 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, chia and black tea
• Lunch: Air-baked rice biscuits with seaweed
• Dinner: Basmati rice with Mexican beef

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 100 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 

Mexican beef for dinner

        

3d October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liter

BG: 6.2 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Trajentamet at  7.00 pm

Dutasteride at 2.00 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with chia, wheatgerm, LSA, almonds and clove tea
• Lunch: Domino's cheese pizza
• Dinner: Fried rice with eggs, anchovies, peanuts and lettuce

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

100 climbing steps 

13,000 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 

Wild treasure flowers 

at our bus stop 

        

2d October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.4 @ 6.00 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Trajentamet at 8.00 pm

Dutasteride at 2.00 pm

SUPPLEMENTS

2 fish oil @ 6 50 a.m 

1 iron tablet @ 6.50 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts and coffee
• Lunch: Carrot wrap with Gruyere cheese
• Dinner: Fried basmati rice with eggs, anchovies and lettuce

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

100 climbin

11,000 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

New walking shoes

        

30th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.6 @ 8.30 am

8 hours of sleep

MEDICATION

Trajentamet at 8. 45 am

Amlodipine at 8.45 am

Dutasteride at 2.00 pm

Trajentamet at 5.30 pm

SUPPLEMENTS

2 fish oil @ 8.50 a.m 

1 iron tablet @ 8.50 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, walnuts and coffee with milk.
• Lunch: Basmati rice with lentil soup
• Dinner: Basmati rice with lentils and stir-fried eggs with lettuce

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 100 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 

Cheras In bloom

        

1st October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.6 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Trajentamet at  pm

Dutasteride  at pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts and coffee
• Lunch: Basmati rice with lentil, potato and anchovies 
• Dinner: 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 30 climbing steps 

 3,000 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