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Lately I’ve had inquires about my diet and workout routine, so I thought the best place to share my information would be here. Keep in mind results will vary depending on level of dedication and any health or genetic dispositions you may have. I’m just going to share what has worked for me and my body, and to be honest, it’s all common sense stuff that we’ve all been hearing throughout all our lives. It’s just a matter of staying on course no matter what. There are always going to be pitfalls in our routines, but we have to take control and get back on track as soon as possible. If you are just diving into this I recommend 45 minutes of vigorous exercise every single day and drink at least 6 cups of water every day for at least 6 months. Don’t look at your scale for 2 months! Most of the time your body goes into survival mode and will store things because it’s not used to working out. That will pass and then your weight will drop and you’ll see the results.

I don’t diet. I love food too much. What do I do then you may ask? I plain and simple eat healthy foods and avoid bad food like the plague. I’ll go into detail in a bit on what I consider to be good and bad food. First off, I needed a long term goal to set my sights on to make this life change worth it. I decided I needed to loose 50lbs and at least 6 inches off my waist. Depending on your height or weight, this may be a goal for you as well. I determined my goal by looking up how much I needed to weigh to be in the top physical condition for my age. A 28 year old male is in a different class than a 50 year old female, both will work hard for their goals, but remember, you only get what you put in. I remember at the time I started this looking at Harrison Ford in the new Indiana Jones movie and thinking, “man, that guy is in incredible shape for being 60+ years old”, and that’s when it hit me. I will be some short guy with a HUGE gut if I maintain my current lifestyle. I needed to do something fast if I want to be a buff old guy in the future, because as we all know, the longer we wait to do something it just gets harder to achieve our goals.

Learn to love the good food. That is step one. What is good food? Food that has few ingredients, minimal to preservatives, colorful and full of the stuff that makes your body happy. If you’re trying to jump start your weight loss as I did in early 2008, try eating a lot of soups, but stay away from cream based soups, those are loaded with fat and salt. Tomato based and clearer broth soups loaded with vegetables and chicken are the best. You will feel full and you don’t have to worry about portions yet because you will just pee most of it out later, so it’s a win/win.

Many people are staying away from carbs to loose weight, not me. I love bread and pasta. The trick is to only consume whole carbs. You can find these in whole wheat bread and multi grain bread. At first this was hard for me to get used to, that stuff just doesn’t taste as good as a crunchy piece of sourdough. This is where innovation comes into play! Start experimenting in the kitchen to make things taste better. I’m not talking about loading it with butter! But maybe buy a small loaf of wheat bread, throw it in the oven for 10 minutes until the crust is nice and crunchy and the middle is soft and warm and then pair it with your soup. I tried to only eat carbs if I knew I was going to be working out that night, but at the time I was working out 7 days a week. Another thing I tried was grilling chicken breasts on the BBQ, maybe 8 at a time. Then I’d have leftovers for a week and I would wrap up the slices of chicken breast in lettuce with some oil based salad dressings and chopped up veggies inside. It was filling and very rich in proteins and minerals. I found it helpful to know of the foods that I didn’t want to poison my body with and that helped me realize what I did eat was good for me and I’d find creative ways of preparing it. So first I’ll start with foods I would avoid for 6 months to help me get a grasp on the weight loss.

Sugars. Candy, cakes, pies, dessert and soda. Yes… cut out ALL soda, even diet soda. Weight loss aside, there are so many health benefits to be had by staying away from carbonated drinks, especially ones that are dark in color. If you have kidney stones, you may have already heard about this. If you are really craving a desert, get some fudge bars and have one or two a week.

Alcohol. This was an easy one for me since I don’t drink. It may be hard for my friends that enjoy a beer or cocktail every now and then, but look at the facts. The amount of calories and carbs consumed in one beer will defeat your workout goals. If you are a wine junkie, that’s fine, just limit yourself to one glass of red wine every other day with dinner.

Most fast food. This one sounds obvious, but it’s probably the most difficult due to our busy lives. We are in a rush, didn’t prepare anything for lunch to bring and now we’re stuck with the decision on what to buy. I found a good alternative that worked for me in these tight spots. Sandwiches. Go to Togo’s or Subway and get a smoked turkey sandwich on wheat loaded with all the veggies and a bag of baked Lays chips and a water. Stay away from mayonnaise and the fancy cheese breads. Instead of mayo, get oil and vinegar. Tastes great and fills you up.

Coffee. I know this may be hard for lot of you. You’re used to waking up, making some coffee before work, then you go to work and get a cup with your co-workers, blah blah. Well, for me, this once again was easy since I don’t drink coffee, but I can relate. So, look at it from a health benefit. Caffeine is a stimulant. It’s great because you feel perky in the morning, but it has horrible side effects. Your brain is telling you that you have all this energy, but your brain is lying, once the rush wears off, you pay for it. A lot of people will compensate for the “come-down” by eating a big lunch which releases endorphins when you become full and it will mask it. There are all kinds of side effects to daily coffee consumption, so just stop. Replace your coffee habits with hot green tea and a banana. You will feel awake and satisfied. This will be a tough habit to break, but worth it in the long run.

Soda. As I mentioned earlier. These soft drinks are loaded with artificial colors, sweeteners, caffeine and sugars. In addition, these are bad for your digestive system and teeth. For 6 months, just drink water and if you feel the urge, have a gatorade.

Artificial ingredients and chemicals. When you go grocery shopping, look at the ingredients on the back. If you can’t pronounce most of them, don’t buy it. Stay clear of palm oils and homogenized oils. Buy real food! Buy butter and cream instead of margarine and cool whip. High fructose corn syrup, canned vegetables, canned meat… stay clear! Buy your meat and veggies fresh, you’ll save money and live healthier. Sure you’ll have to go to the store more often, but hey, more exercise right?

Fruit juice. You would think juice is okay, but take this fact into account. Orange juice. It takes almost 9 oranges to make 1 cup. So, essentially you are drinking all the tasty sugar and leaving out all the good parts, ie. pulp. There are some good juices out there, most of the clear ones like apple juice are ok, but just try and limit your intake to a few glasses a week. Or if you’re so stuck on soda, replace it with juice until you can ween yourself off of it.

So, now I took out all the bad stuff, what’s left? Great stuff. I’ll first go into what I changed for my breakfast routine. I used to eat a bagel and cream cheese everyday for breakfast. I needed something fast, cheap and easy. Little did I know I was eating almost 400 calories by doing that. I switched to a piece of fruit (usually a banana) and water. If I was still hungry or didn’t have a banana, I would bring an Odwalla bar. You can find those at most grocery stores. They’re packed with tons of good whole foods per serving and they taste great!

So what else can I eat? Being a person who normally didn’t like vegetables I had to find a way to make them taste good. Turns out I really do like my veggies. I just never tried certain ones before. I love grilled bell peppers and onions skewered with some marinated chicken and shrimp. Pair that with some basmati rice and you have a wining combo. Here are some great foods that I found to be healthy as well as delicious.

Kidney beans. Put them on everything, salad and even sandwiches. They’re rich in fiber, taste great and full of nutrients. One of the canned foods that’s actually good for you.

Almonds. Raw almonds to be precise. Get them in the bulk section at the store for cheap. Instead of grabbing the handy bag of potato chips, reach for your stash of almonds. They’ll curb your appetite as well as provide good minerals.

Garlic. It really spices up some what could be bland dishes. Garlic is also great for your skin and heart.

Tomatoes. Good for your blood, high in lycopene and refreshing after working out. Chop them up and put in your salad or get some cherry tomatoes and eat them with some carrot slices for a quick snack.

Cabbage. Like most of my vegetables, I’ll steam some cabbage so that it still has a soft crunch and is still vibrant in color. That way it’s easier to eat and you don’t cook out all the good stuff. A little seasoning on top or use some spicy brown mustard as a dip and steamed cabbage tastes really good.

Chicken. There are probably over 100 ways to cool chicken, so go nuts. I used to find chicken bland and took too long to cook. I’ve figured out that if I cut the raw chicken into smaller thin strips it cooks faster, retains the juices and will absorb the flavors of whatever else is in the pan. I like more ethnic flavors, so I like my chicken with a little bit of grapeseed oil and curry powder with some red pepper flakes. I try and not use any salt in my cooking unless sometimes I need it and I’ll use some hawaiian sea salt because it has more iodine and minerals in it as well as it tastes a lot better.

Grape seed oil. I use this in substitution for extra virgin olive oil. On breads and in salads or cooking. Yes Canola oil has a higher flash point (meaning you can use it in higher temperatures), but I try and cook my meats longer on a lower heat. It comes out super tender and the oil ads a nice flavor, plus it’s rich in Omega 3’s!

Fish. There are plenty of varieties of seafood out there and I recommend eating some once a week. Remember while cooking it, don’t use butter. The fish has lots of flavor as it is and if you want to enhance it, try using lemon juice and freshly ground pepper and fresh dill weed. Pair your fish with some organic brown rice for a hearty healthy meal.

Brown rice. I used to hate this. Turns out I just never made it the way I wanted. I learned unlike most other rice, I have to use 2 cups water per 1 cup brown rice. Put that rice cooker to work and let it sit for 20 minutes after it’s done cooking for a soft texture and great flavor.

Green stuff. Yep, that’s about it,spinach leafs, green onions, broccoli, basil, artichokes, asparagus, celery, green beans, cabbage, romaine lettuce and more. Our bodies needs the vitamins and minerals from these and we should eat a lot of it every day. Maybe you don’t want a salad everyday, so put some on a sandwich or something, these add flavor, texture and they’re great for your digestive system.

Red stuff. Bell peppers, olives, tomatoes, apples, cherries, plums, kidney beans and pomegranates. All of these do the same as the green stuff, but they’re great for your cholesterol and blood. Even though eggplant isn’t red, it fits into this category as well.

That’s all I can think of for now. As far as preparation goes, I’m a big fan of the crackpot, especially for making soups. I know exactly what ingredients are in it and I add the veggies about an hour before serving and I have a wonderful meal rich in everything. Plus I don’t have much time as I work full time and have a family, so I can quickly toss a bunch of stuff in it before work, come home add the veggies, go to the gym for an hour and when I get home it’s all made. I also love my BBQ, that smokey flavor on some pre marinated chicken breast really tastes nice. Really the possibilities are endless and you can make some outstanding gourmet recipes with just a few ingredients. My favorite thing to make is pesto, it goes on almost everything, it’s ridiculously healthy and it’s only 3 ingredients: a bushel of basil, 3 garlic cloves and grape seed oil. Put all those in the food processor and there you have it! Just recently I have started making my own pasta (once again 3 ingredients) as well as my own ground beef. All which are cheaper to make and you know what’s going in them.

As I have reached my weight and size goal I am now experimenting more with foods and I still try and maintain at least one hour of exercise every other day. This is a life long commitment of mine so I hope to keep you all updated as I discover new things. We all have struggles and everyone messes up. I’m not perfect and I will sneak a cookie here and there, but don’t let that think you’ve failed, just continue on like normal and you’ll be fine. Thank you all for reading!

A little over two years ago I set a lot of fitness goals for myself that would force me to lead a new life filled with physical activity. When I started my workout program I made for myself my initial goals were to loose 50lbs, and to do that would mean a daily cardio program at my gym and to run. So I set small short term goals like, run a 5k every other month and to train for it by taking various classes at the gym and to run on the treadmill once a week for one mile. I remember in January of 2008 I did my first mile and remember feeling nauseated and light headed. I couldn’t even run the whole mile without walking. I just continued doing this every single day for about 8 months, sure enough the results were improving. My 5k times went from 48 minutes to mid 30’s, then to high 20’s! Once I knew I could accomplish whatever I wanted, I confirmed that I wanted to do a full marathon, and if I could, I knew all of my fitness goals were complete. I ran and ran practicing for 5ks and now 1/2 marathons. My first 1/2 marathon was back in March 2009 and I did pretty well. I now knew I could start training for the full thing soon. A friend of mine was a big influence on me to start running in the heat of the summer to get ready for longer runs, it was painful, but I did it almost every other day with a minimum of 3 miles. As 2010 rolled around I knew I was ready, I was on an intense training schedule running all the time as the weight continued to drop, now I was down 56lbs by February. I had another 1/2 marathon as part of my training in March and even with some troubling foot pains, I killed my previous year’s time. There was a few periods where I didn’t think I could do it. After Arianna was born, it was hard getting back on track after taking 3 weeks off. As time went on, I was feeling ready.

Race day. April 18, 2010, it was a beautiful spring morning and I was pumped up and ready to run. I started off a little fast and then paced myself. I ran a good 20 miles with only a few seconds here and there to get a drink of water. I was in the zone. I was regularly taking the Hammergels I had in my pouch every hour so I wouldn’t feel fatigued. The scenery along the river from Folsom to Sacramento was stunning. I saw so much wildlife and met an array of friendly runners. It was nice being surrounded by positive people that all shared the same goal. Unfortunately my body hit a period of pain after mile 20, and though I tried to run, my feet wouldn’t let me. The pains were getting intense in my feet, but I pressed on. I walked as fast as I could until I finally got to the finish line, when I saw that, all the pain went away, my eyes watered with joyful tears. I made it. It didn’t just take 5 hours and 27 minutes to finish this thing, it took 2 years of conditioning and mental preparation.

This by far was one of the happiest moments in my life, knowing I started and finished something that was very challenging for me. I’d never been into athletics or these types of things in the past, but I knew I wanted to change my life for the better and I have. Though I can’t see me running another marathon any time soon, I vow to maintain staying fit for life. Thank you to all of you who have come out over the years and cheered me on at the finish, made me eat fruit instead of cake and pushed me mentally to make this commitment. Without you I could not have done this.

You rock my world from Matt Salvo on Vimeo.

Well… where do I begin. I was going to have Katy wrap my ankle that morning because of the pain I’ve been having in it, no big deal, so I’m shaving my foot the night before so the tape wouldn’t rip all my hair off, well, I inly had a strait edge razor and I ended up cutting the back of my heel 4 times, there was blood literally squirting out of my foot. It looked like someone was killed in my bathtub. The bleeding kept going on until I had to leave the next morning to race! So, we bandaged me all up really tight and tried closing the wounds. It seemed to have worked pretty well.

We get to the race parking around 6:45am and stayed in the car because it was freezing cold out side and then got out about 20 minutes before the start. I’m feeling good, pumped up, ready to run! I found the 2 Hour pace person and stuck by her for the first 8 miles. I was on top of the world, not feeling out of breath and in positive spirits… and then all of a sudden I get shooting pains coming from my arches of both feet. Not sure what happened, but these huge blood blisters formed on the bottom of both feet, I guess from the pressure. I was in agony, no matter if I walked or ran it hurt. I thought I was going to vomit from the pain. I stopped at one of the portable bathrooms on the sidelines for a bit and hung out there. Then I got out and walked for a mile or so. I almost gave up and called Katy. My feet have never hurt so bad and I still had 3 1/2 miles left.

I finally just said screw it and started running again, much slower pace and with tears in my eyes. Then I saw the 13 mile mark and the crowd. I made it. I picked up the pace and dashed through the finish line. I was so dizzy from the pain, but finishing that painful race gave me such a high. I then met up with Katy and Ari and some of my friends that came out to support me. It was awesome! Official time was 2:11:23 . Which I think is great since I did it in 2:20:00 last year. I was really hoping to do it under 2 hours, but at this point, I’m glad I finished.

Hopefully my feet heel soon and build up a thick skin so I can get ready for the full marathon next month. Yay…

Mile 7 1/2... feeling the pain kicking in.

Well it’s official. We’re having a baby girl. So excited! Thought you’d enjoy this lovely photo of her foot.

For anyone who says “Guys loose weight so easy!” or  “All you have to do is change your diet and you loose 20lbs!” Here’s the truth. I have to work out or run almost every single day for at least 45min, or else I notice the pants feeling a tad tight again. It’s pretty lame. I used to be able to eat whatever I want and do nothing and easily kept a 32″ waist. Well, I suppose this is nature catching up with me. On the bright side, even though I’m technically the same size I was in high school, I am much faster and stronger than I was back then! As I look at my old fat photos, I realize it’s not important who I was or what I looked like or felt back then, but what I can do now and tomorrow. Sure, many people were skinny as kids or teenagers, it’s just how we were, but I don’t think that counts. With all the hustle and bustle of ‘grown up’ life, it’s becoming increasingly difficult to focus and be disciplined and finding that perfect balance in life. I was fortunate enough to find out almost a few years ago how I can organize my own life and mold it into the way I want it. This is not just about physical appearance, but also expanding my knowledge in all things so I can be a well rounded person. It’s all a chain effect, loose a little weight, feel better mentally as well as physically, then you increase gradually, don’t look back at your bad habits, focus on today’s issues. All this isn’t rocket science, yet we all fall into a slump every now and then, some longer than others. Why is this? I’m learning we all just need to get over what ails us. All the pressures of society to be a certain way, act a certain way. It’s ridiculous. If you’re a successful person and happy, yet a little over weight, who cares? Live life happily. For me, I wasn’t happy, so I changed. Done. Hard, yes, but I eventually reached my goal. By no means do I make myself a benchmark for healthy living standards, because everyone is different, but, I do consider myself a benchmark for a healthy outlook on life and I’m always looking to improve.

I think all this energy will be good to have once the baby comes and gets older, then I can keep up with it. Oh you didn’t know, sorry, I’ve been trying to tell everyone, yep, I’m having a kid! We find out what it is in a few days. So, that should be a cool adventure. Anyways, back to fitness for a moment. My goal is to race in a 5k once a month for a year. By doing this, it forces me to train constantly and hopefully I can improve my time each race. So, if any of you  find a good race, let me know, we’ll do it!

So, Jake actually turned me onto something cool for once… The RunKeeper app for the iPhone. It uses the iPhone’s GPS to get all kinds of cool data from your run. I tested it out today, check it!
(Click on view details at runkeeper.com to see speed, distance, duration and more.)

On July 10, 2009 we embarked on the furthest journey either one of us have gone on. We boarded the plane in Sacramento and set off to London, England. When we first arrived it was a tad confusing how all the trains, tubes and such worked, but we quickly became familiar with it all. The first thing I noticed there was how fresh the air smelled and how clean the streets were, especially for a major city. Then I noticed all the cameras… everywhere. I have no problems with the big brother civilization because it seems to be working there quite well from keeping the petty crimes down. We quickly found a great little cafe we had a few breakfasts in. I even had a traditional English breakfast which consisted of 2 eggs, slices of bacon, beans, a sausage  (which almost made me vomit) and mushrooms. All the pastries and breads were amazing. We had such a blast walking around and checking out their way of life. We were lucky enough to have a server at a pizzeria sit down with us and tell us all about the city. He was very cool. We also took a tour of Chelsea stadium, the English premier football club. Even though I’m not a soccer guy, I can respect the impact it has on their culture.

Then on Wednesday we took the chunnel to Paris, France. I really wish I knew a lick of French before going. Oh well, we were only there for about 27 hours, so we just made sure we saw all the sights. We went to the Lourvé, saw some awesome art, took a bus tour around the city and saw Notré Damé, the whole bit. Then we settled near the Eiffel Tower during sunset and just hung out for a while. It was nice.

Then we went back to London, finished up some shopping, went to the O2 Arena and signed the Michael Jackson tribute wall, which by the way is why we went to London in the first place, unfortunately Michael could not make it. The whole trip was a whirlwind, but we sure made the best of our time and made sure we saw it all. The architecture, the people, the cars, food, shopping, museums, etc.

This was a life changing trip that I will remember forever!