Mark's MWL Journal

[Mark Cooper]

JOURNAL
I had an excellent workout this morning, and a really busy Sunday. My pain was quite mild throughout the day. I’m really feeling fantastic.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Soup by Mark Cooper, on Flickr

Smashed Japanese Sweet Potato, Mixed Intact Whole Grains, Banana, Pineapple by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Funeral Potatoes, California Mix by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Strong calisthenics workout this morning, feeling good, my pain was mild all day.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal
Everyday Salad by Mark Cooper, on Flickr
Simple Vegetable Soup by Mark Cooper, on Flickr
Mixed Intact Whole Grains, Smashed Japanese Sweet Potato, Banana, Peaches by Mark Cooper, on Flickr

2nd Meal
Everyday Salad by Mark Cooper, on Flickr
Split Pea Navy Bean Soup, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
I ran on the treadmill for my workout this morning and I’m feeling pretty good. My pain today may have been slightly more intense, but overall still quite mild and manageable.
EXERCISE
Physical Therapy Exercises, 3 sets
Jogging, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Normandy Vegetables topped with Pea Navy Bean Soup by Mark Cooper, on Flickr

Smashed Japanese Sweet Potato, Blueberries by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Brown Rice, Black Beans, Salsa, Spiked "Sour Cream," Jalapeno, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 One strike for lite silken tofu in Spiked “Sour Cream.”

[Mark Cooper]

JOURNAL
Great calisthenics workout this morning and my pain was mild throughout the day. One thing I realized today that I have learned is my simple personal formula for this WOE: Adherence to the 10-point MWL checklist + Time = RESULTS.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Simple Vegetable Stew by Mark Cooper, on Flickr

Smashed Japanese Sweet Potato, Pea Navy Bean Soup by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Steak Fries, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[bunsofaluminum]

I really like what you say about adherence + time = results. I've given it LOTS of time, but haven't followed MWL. I keep thinking "At least do it 100% for a few weeks, just to prove it"

That's what I need to do. Follow the MWL checklist and give it time.

thanks, Mark.

[Mark Cooper]

JOURNAL
Great workout this morning and my pain was mild throughout the day.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Spinach Tomato Soup by Mark Cooper, on Flickr

Russet and Japanese Sweet Potato Steak Fries, Normandy Vegetables, Pea Navy Bean Soup by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Sunrise Breakfast Bake, Normandy Vegetables, Salsa by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Idgie]

Your food combinations are inspiring for me. I definitely need to try the funeral potatoes.

[Mark Cooper]

Your food combinations are inspiring for me. I definitely need to try the funeral potatoes.

They are one of my absolute favorites and pretty easy to make, too.

[Mark Cooper]

JOURNAL
I had a really strong calisthenics workout this morning, felt really excellent. Pain was mild for most of the day, more intense in the evening.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Spinach Tomato Soup by Mark Cooper, on Flickr

Sunrise Breakfast Bake, Salsa, Spiked "Sour Cream," Brussels Sprouts by Mark Cooper, on Flickr

2nd Meal

Pineapple, Banana by Mark Cooper, on Flickr

Oatmeal, Banana, Apple by Mark Cooper, on Flickr

3rd Meal

Everyday Salad by Mark Cooper, on Flickr

Brown Rice, Cauliflower Dal, Salsa, Green Beans by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
9/10 One strike for lite silken tofu in Spiked “Sour Cream.”

[Mark Cooper]

JOURNAL
Another great workout this morning and mild pain throughout the day.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Spinach Tomato Green Chile Soup by Mark Cooper, on Flickr

Cauliflower Dal, Brussels Sprouts by Mark Cooper, on Flickr

Pineapple Banana Brown Rice Pudding by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Pasta Primavera by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Very strong workout this morning, I had my heart rate in the 140-150 range for most of 30 minutes. My pain was very mild today.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Cauliflower Dal, California Mix by Mark Cooper, on Flickr

Smashed Japanese Sweet Potato, Banana, Mango, Blueberries by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Brown Rice Sweet Potato Porridge, Stir-Fry Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[bunsofaluminum]

Hi Mark,

well done on that high heart rate! doesn't it feel good.

For some reason your food pics aren't coming through for me, but that's okay. Looks like you're keeping to MWL quite nicely. Keep it up!

[Mark Cooper]

Hi Mark,

well done on that high heart rate! doesn't it feel good.

For some reason your food pics aren't coming through for me, but that's okay. Looks like you're keeping to MWL quite nicely. Keep it up!

Thanks! It does feel great. Don't know why the pics wouldn't be showing up, but thanks for the encouragement!

[Mark Cooper]

JOURNAL
I felt great today, pain was quite mild for most of the day.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

SNAP Stew by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Chili Mac, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
Strong workout, pain was mild despite a busy day, I’m feeling excellent.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Russet Potatoes, Stir-fry Vegetables, Crushed Tomato Sauce by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Hash Browns, Peppers, Onions, Crushed Tomato Sauce, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10