12th September, 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.1 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Trajentamet at 6.10 pm

Duftasteride at 5.30 pm

SUPPLEMENTS

2 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Oatmeal with teff, chia, wheatgerm, LSA, dates, sultanas, pepitas and coffee with skim milk 
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Wholegrain rice with turmeric, lentils and broccoli 

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

 300 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 

Drew Bledsoe 1990s Patriots quarterback's jersey

        

11th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.4 @ 8.35  am

8 hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Trajentamet at 7.30 pm

Durasteride at 7.30 p.m.

SUPPLEMENTS

2 fish oil @ 8.35 a.m 

1 iron tablet @ 8.35 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas and fenugreek tea 
• Lunch: Brown rice with turmeric, fried fish and lentils
• Dinner: Wholegrain brown rice with turmeric, lentil soup, bitter gourd with eggs and fenugreek tea 

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 

 18,000 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 

Fixed a grab bar in the bathroom in April 2023

        

10th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liters

BG: 7.1 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Trajentamet at  6.35 pm

Dutasteride at 6.35 pm

SUPPLEMENTS

2 fish oil @ 7.55 a.m 

1 iron tablet @ 7.55 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds, LSA and black tea
• Lunch: Wholegrain rice with lentils and fried fish
• Dinner: Wholegrain rice with fried Spanish mackerel  and lentil soup

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 wall slide

250 climbing steps 

11,000 walking steps

1000 slow jogging

100 deep squats

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 

Today's breakfast

        

9th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liter

BG: 7.5 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Trajentamet at 6.00  pm

Dutasteride at 6.30 pm

SUPPLEMENTS

2 fish oil @ 7.55 a.m 

1 iron tablet @ 7.55 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, LSA, dates, sultanas, almonds and coffee with skim milk 
• Lunch: Fried rice with egg, anchovy and peanuts
• Dinner: Wholegrain rice, sambar with eggplant, tomatoes, anchovies, tamarind and grapefruit

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 

9000 walking steps

1000 slow jogging

100 deep squats

100 wall slide

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 

Sleeping St Joseph gift from Cardinal Soter

        

8th September 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 6.3 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Trajentamet at 5.00 pm

Dutasteride 0.5 mg at 5.10 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, dates, sultanas and coffee with skim milk
• Lunch: Fried rice with turmeric, anchovy, egg and peanuts
• Dinner: Whole grain rice with turmeric, spicy eggplant with tomatoes and egg omelette 

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

 200 climbing steps 

 7000 walking steps

 1000 slow jogging

100 deep squat

100 wall slide

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 

Free-range eggs

        

7th September, 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 2 liters

BG: 5.3 @ 7.40 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Trajentamet at 7.20 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds and fenugreek tea
• Lunch: Early lunch of Whole wheat wrap with grated carrot with celery stick and fenugreek tea
• Dinner: Brown rice, spicy lentils with cabbage, fried Fremantle sardines  and blanched broccoli 

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

300 climbing steps 

12000 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 

Early lunch today

6th September, 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.4 @ 8.45 am

9 hours of sleep

MEDICATION

Trajentamet at 9.00 am

Amlodipine at 9.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 9.05 a.m 

1 iron tablet @ 9.05 a.m.

DIET

• Breakfast: Wholemeal wrap with grated carrot, one half-boiled egg and coffee with skim milk 
• Lunch: Wholemeal wrap with carrot and tomatoes
• Dinner: Noodles with braised chicken

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

 200 climbing steps 

 9,000 walking steps

1000 slow jogging

100 deep squats

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 wall slide

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Beautiful flowers in our neighbourhood