10 February 2019
Posted:
Sun Feb 10, 2019 5:05 pm
by Mark Cooper
JOURNALI had an excellent workout this morning, and a really busy Sunday. My pain was quite mild throughout the day. I’m really feeling fantastic.
EXERCISEPhysical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
10/10
11 February 2019
Posted:
Mon Feb 11, 2019 5:40 pm
by Mark Cooper
JOURNALStrong calisthenics workout this morning, feeling good, my pain was mild all day.
EXERCISEPhysical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
10/10
12 February 2019
Posted:
Tue Feb 12, 2019 5:14 pm
by Mark Cooper
JOURNALI 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.
EXERCISEPhysical Therapy Exercises, 3 sets
Jogging, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
9/10 One strike for lite silken tofu in Spiked “Sour Cream.”
13 February 2019
Posted:
Wed Feb 13, 2019 5:29 pm
by Mark Cooper
JOURNALGreat 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.
EXERCISEPhysical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
10/10
Re: Mark's MWL Journal
Posted:
Thu Feb 14, 2019 12:08 pm
by 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.
14 February 2019
Posted:
Thu Feb 14, 2019 5:50 pm
by Mark Cooper
JOURNALGreat workout this morning and my pain was mild throughout the day.
EXERCISEPhysical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
10/10
Re: Mark's MWL Journal
Posted:
Fri Feb 15, 2019 11:46 am
by Idgie
Your food combinations are inspiring for me. I definitely need to try the funeral potatoes.
Re: Mark's MWL Journal
Posted:
Fri Feb 15, 2019 2:16 pm
by Mark Cooper
Idgie wrote: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.
15 February 2019
Posted:
Fri Feb 15, 2019 5:50 pm
by Mark Cooper
JOURNALI had a really strong calisthenics workout this morning, felt really excellent. Pain was mild for most of the day, more intense in the evening.
EXERCISEPhysical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
9/10 One strike for lite silken tofu in Spiked “Sour Cream.”
16 February 2019
Posted:
Sat Feb 16, 2019 5:27 pm
by Mark Cooper
JOURNALAnother great workout this morning and mild pain throughout the day.
EXERCISEPhysical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
10/10
17 February 2019
Posted:
Sun Feb 17, 2019 5:38 pm
by Mark Cooper
JOURNALVery 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.
EXERCISEPhysical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
10/10
Re: Mark's MWL Journal
Posted:
Mon Feb 18, 2019 10:46 am
by 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!
Re: Mark's MWL Journal
Posted:
Mon Feb 18, 2019 10:51 am
by Mark Cooper
bunsofaluminum wrote: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!
18 February 2019
Posted:
Mon Feb 18, 2019 5:38 pm
by Mark Cooper
JOURNALI felt great today, pain was quite mild for most of the day.
EXERCISEPhysical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
10/10
19 February 2019
Posted:
Tue Feb 19, 2019 5:35 pm
by Mark Cooper
JOURNALStrong workout, pain was mild despite a busy day, I’m feeling excellent.
EXERCISEPhysical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Scapular Pulls & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS1st 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
COMPLIANCE10 Pt MWL Checklist
10/10