14th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.3 @ 7.05 am

BP: 108/65/76 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Dutasteride @ 3.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7 25 a.m 

1 iron tablet @ 7 25 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, chia seeds, flaxmeal and coffee
• Lunch: Noodle soup with chicken kebabs and gaichoy
• Dinner: Brown rice with lentil soup and anchovy sambal

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

1000 soleus pushups

200 climbing steps 

3000 walking steps

500 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

Beedance Inspirations

12th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 5.8 @ 5 10 am

BP: 117/63/68 @ 5 15 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 3.00 pm

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, flaxmeal and coffee
• Lunch: Fried lamb and salad of okra, tomato and long beans
• Dinner: Fruit salad

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 soleus pushups

400 climbing steps 

8000 walking steps

600 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 

11th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.5 @ 7.05 am

BP: 112/72/68 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Dutasteride @ 5.30 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 a.m.

DIET

• Breakfast: Oatmeal with sorghum, teff, dates, flaxmeal and cup of coffee
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: An orange and a banana

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

1000 soleus pushups

 300 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 

10th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 6.6 @ 7.45 am

BP: 111/73/69 @ 7.50 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 3.00 pm

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, flaxmeal, almond meal, dates and cup of coffee 
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Brown rice with anchovies, eggs, tomato, long beans and okra

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

1000 soleus pushups

 300 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 

9th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 5.5 @ 6.55 am

BP: 104/69/68 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Dutasteride @ 11.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Cheeseburger and cappuccino 
• Lunch: Fried basmati rice
• Dinner: An apple and a mug of Milo

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

300 soleus pushups

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 

My first cargo pants

8th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.4 @ 6.35 am

BP: 103/67/77 @ 6.40 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Dutasteride @ 1.00 pm

Trajentamet at 6.20 pm

SUPPLEMENTS

1 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot
• Lunch: Lamb chop and fresh pineapple
• Dinner: One pot dish of basmati rice, egg, tomato, okra, gaichoy and pineapple

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

1000 soleus pushups

 200 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

Sweet potato chips

7th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.3 @ 6.50 am

BP: 107/68/72 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 650 am

Amlodipine at 6.50 am

Dutasteride @ 11.00  am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, dates and coffee
• Lunch: Fried basmati rice, salad and lentil curry
• Dinner: An apple and icecream 

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

1000 soleus pushups

 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 curls 

100 hammer curls

100 bicep curls 

100 tricep curls 

Climbing steps at Westfield Carousel