Mark's MWL Journal

[moonlight]

Hi Mark, I like your pic, as well as all the food pics! You look so nice and trim - like a healthy person should!

[Mark Cooper]

Hi Mark, I like your pic, as well as all the food pics! You look so nice and trim - like a healthy person should!

Thanks, moonlight! That is very kind of you - I never thought I would be this fit in my middle age and it does feel really great.

[Mark Cooper]

JOURNAL
Strong workout, feeling good, pain continues to be quite mild.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Normandy Vegetables, Spinach, Stir-Fry Vegetables by Mark Cooper, on Flickr

Hash Browns, Peppers, Onions, Japanese Sweet Potato, Crushed Tomato Sauce by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Grandpa’s Eatloaf, Green Beans, Mushrooms by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Rosey]

Your food always looks so good.

[Daydream]

Your food always looks so good.

I agree!

[Mark Cooper]

Your food always looks so good.

I agree!

Thanks so much to both of you!

It tastes good, too!

[Mark Cooper]

JOURNAL
I ran on the treadmill this morning and my pain was still mild throughout the day, I’m still feeling good.
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

Grandpa’s Eatloaf, Japanese Sweet Potato, Normandy Vegetables, Crushed Tomato Sauce by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Cauliflower Mashed Potatoes, Lentils, Normandy Vegetables by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
I had a really strong calisthenics workout this morning, transitioned up to tucked L-sits and full handstands. My pain was mild for most of the day, a bit more severe by evening.
EXERCISE
Physical Therapy Exercises, 3 sets
Calisthenics, 60 minutes
Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Japanese Sweet Potato, Cauliflower Mashed Potato Tots, Brussels Sprouts, Crushed Tomato Sauce by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Brown Rice, Normandy Vegetables, Mushroom "Ragu," Nooch by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[moonlight]

Mark,
I wish I could hire you to cook for me. The 700-mile commute might be a little cumbersome and too costly for me, though.

[Mark Cooper]

Mark,
I wish I could hire you to cook for me. The 700-mile commute might be a little cumbersome and too costly for me, though.

Ha! I love to cook, but I don't think I can handle that commute!

[Mark Cooper]

JOURNAL
I’ve been doing 150 “floors” during my 30 minutes on the stair climber, and this morning it felt a little too easy - I don’t think my heart rate reached much above 140. Time to step up to the next level, I guess. My pain was quite mild today and I was really hungry, but maybe a bit over full at the end of the day.
EXERCISE
Physical Therapy Exercises, 3 sets
Stair Climbing, 30 minutes
Pulldowns & Wall Handstands, 3 sets, Bridges & Crunches, 2 sets
MEALS
1st Meal

Everyday Salad by Mark Cooper, on Flickr

Sweet Potato Toast, Cauliflower, Turnip Greens, Crushed Tomato Sauce by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

Oven Fries, Normandy Vegetables, Cauliflower Cheez Sauce by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10

[Mark Cooper]

JOURNAL
I had a really strong workout this morning, my heart rate got up to 150. My pain was fairly manageable all 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

Strawberry Banana Nice Cream by Mark Cooper, on Flickr

Pineapple Banana Brown Rice Pudding by Mark Cooper, on Flickr

2nd Meal

Whole Wheat Pasta Primavera, Mushroom Ragu, Cauliflower Cheez Sauce by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
8/10 2 strikes - nice cream, 2nd meal not sequenced.

[bunsofaluminum]

Awesome about your strong workout with high HR...feels good, doesn't it?!

[Mark Cooper]

Awesome about your strong workout with high HR...feels good, doesn't it?!

Thanks! It feels great!

[Mark Cooper]

JOURNAL
Excellent calisthenics workout this morning and my pain was fairly 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

Roasted Potatoes, California Mix, Turnip Greens, Mushroom Ragu, Cauliflower Cheez Sauce by Mark Cooper, on Flickr

2nd Meal

Everyday Salad by Mark Cooper, on Flickr

MWL Potato Chowder, California Mix by Mark Cooper, on Flickr
COMPLIANCE
10 Pt MWL Checklist
10/10