8th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.2 @ 8.15 am

BP: 125/85 @ 8.25 am

BG: 5.2 @ 4.15 pm

BP: 126/75 @ 4.20 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 la.m 

Trajentamet at 5.00 p.m.

SUPPLEMENTS

3 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 am

DIET

• Breakfast: Oatmeal with teff, sorghum, LSA, almonds and German coffee
• Lunch: Paratta
• Dinner: Basmati rice with turmeric, spicy salmon and fresh watermelon 

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 

 11,000 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 

Banksia in full bloom, 2023

        

7th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.2 @ 7.20 am

BP: 122/75 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 7.10 pm

SUPPLEMENTS

3 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 am

DIET

• Breakfast: Oatmeal pancake with eggs bananas and German coffee 
• Lunch: Fasting for Good Friday 
• Dinner: Tofu soup with tomatoes, anchovies, bitter gourd and tomy m paste

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

 400 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 

Banksia in full bloom outside Westfield Mall, 2023

        

6th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.0 @ 6.25 am

BP: 120/70 @ 6.50 am

BG: 4.9 @ 2.20 p.m.

BP: 115/72 @ 2.30 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 am

DIET

• Breakfast: Oatmeal with bananas, two eggs and German coffee
• Lunch:  Paratta
• Dinner: Basmati rice with turmeric, spicy salmon, kailan and rock melon

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

 500 climbing steps 

 12,000 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 

Sweet Australian plums, 2023 

        

5th April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.3 @ am

BP: 132/72  @  am

7 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 am

DIET

• Breakfast: Organic wheat box with teff, sorghum, almonds, sultanas, pepitas and fenugreek tea 
• Lunch: Mashed potato, green peas, veggie balls and cappuccino 
• Dinner: Basmati rice with turmeric, spicy salmon curry, blanched kailan, Australian plums and fenugreek tea 

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

 400 climbing steps 

10,000 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 

Noah after his haircut, April 3d, 2023

4 April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.9 @ 7.05 am

BP: 125/74 @ 7.15 am

BG: 4.3 @ 12.05 p.m.

BP: 115/75

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 am

DIET

• Breakfast: Organic wheat box with teff, sorghum, almonds, sultanas, two half-boiled eggs and  fenugreek tea 
• Lunch: 2 Paratta with boiled cabbage
• Dinner: Tofu soup with tomato and kailan

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 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 chest pressez

100 leg presses 

100 fire hydrants

100 seconds baby pose

Santa Claus came with us to our new place, April 1,2023

        

3 April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 7.00 am

7 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 am

DIET

• Breakfast: Organic wheat box with teff, sorghum, pepitas and sultanas 
• Lunch: Basmati rice with turmeric and spicy sardine with pumpkin
• Dinner: Ramen noodles with kailan and eggs

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 11,000 walking steps

100 alternate knee taps

100 chest presses

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 biceps curs

100 biceps curls

100 hammer curls

100 triceps curls

Our favourite steamer that allows many healthy  possibilities, 2023 

2 April 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.7 @ 7.10 am

BP: 115/72 @ 7.30 am

7 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Terbinafine at 7.20 8a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.00 a.m 

1 iron tablet @ 7.00 am

DIET

• Breakfast: BBQ cheeseburger and cappuccino 
• Lunch: Basmati rice with turmeric  and red beans with anchovies
• Dinner: Basmati rice  with  spicy sardines with pumpkin and orange juice 

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 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 climbing steps 

 walking steps

100 alternate knee taps

100 chest presses

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls 

100 bicep curls 

100 tricep curls

My KL family karate kids, 2019