7th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.7 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Dutasteride @ 3.15 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with teff, chia seeds, sunflower kernels, almond meal, flax meal and coffee
• Lunch: Sushi with tuna
• Dinner: Egg pasta with eggs, sausages and gaichoy 

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

100 climbing steps 

13,000 walking steps

1000 slow jogging deep 

100 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 

Beautiful table top display

        

5th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BP: 114/66 @ 6.00 pm

8.00 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 6.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Roti paratta, two half-boiled  eggs and cupof coffee
• Lunch: Creamy chicken pasta with peas
• Dinner: Vegetarian pasta with broccoli and peas

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

200 climbing steps 

12000 walking steps

1000 slow jogging

100vdeep 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 

Christmas is in the air

        

4th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.7 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7 15 am

Dutasteride @ 2.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 a.m.

DIET

• Breakfast: One slice of multigrain bread with walnut oil and mug of coffee
• Lunch: One navel orange
• Dinner: Brown rice and lamb curry

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

 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 

Late blooming jacaranda at our bus stop 

        

1 December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters,

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00am

Dutasteride @ 11 am

Trajentamet at 7 pm

SUPPLEMENTS

2 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with chia seeds 
• Lunch: Noodle soup with egg and tofu
• Dinner: Fried rice with eggs, tofu and spinach

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

 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 

Christmas is in the air

        

30th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 7.3 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Dutasteride @ 3 45 am

Trajentamet at  7.00 pm

SUPPLEMENTS

2 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Oatmeal with teff, flaxmeal, walnuts, raisins and coffee
• Lunch: Egg noodles with minced meat and choysum 
• Dinner: One manģo

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

 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 

Australian mangoes

        

3 December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.7 @ 8.15 am

BP: 111/76 @ 8.25 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 8.25 am

Amlodipine at 8.25 am

Dutasteride @ 1.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 8.20 a.m 

1 iron tablet @ 8.20 a.m.

DIET

• Breakfast: One navel orange, one apple and glass of papaya juice
• Lunch: Two slices of wholegrain bread with olive oil
• Dinner: Fried basmati rice with eggs, anchovies, meatballs, tomatoes and spinach

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

200 climbing steps 

10000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

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 

Juicy Aussie tomatoes

        

2 December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 6.3 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Dutasteride @ 9.00 am

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Two half-boiled  eggs, one sweet potato and coffee
• Lunch: Fried rice with eggs, meatballs, spinach and sliced tomatoes
• Dinner: Fried rice with meatballs eggs and spinach

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

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 

Wattle acacia in bloom beside our gate