I got a great email today!

It made me happy, so I wanted to share it.

Matt is one of my blog readers and he sent me an update of his journey to good health through running and nutrition. He has achieved some amazing accomplishments in the past year and a half. Here’s what he had to say:


I am a 42-year-old healthy man. I stand 6 feet tall and weigh 185lbs.

I grew up the youngest of three boys and was always active playing sports like hockey, baseball, surfing, golf, etc. I always had a decent body but was never too concerned about my diet. I stopped playing any physical sports by my late 30’s.

About a year and a half ago I went for a routine physical with my primary physician. I weighed 203lbs and my blood pressure was 140 over 90. After the blood work came back it revealed that I had high cholesterol levels. My LDL’s were 150 and the total number was over 200.

Knowing I have a family history of heart disease on both sides, my doctor scared the heck out of me. He said that I needed to start a cardiovascular program to naturally lose the weight and lower my blood pressure.

I took a good long look at myself in the mirror. I was going to do this.

I went out and bought a treadmill and started running. Oh, it was down right pathetic at first. I felt like I had to puke after half a mile of light running. But I kept at it. I kept a log of all my runs which included my distance, speed and time.

After a few months I started to get better. I could now run 3 miles at a decent pace. My wife bought me the Nike plus running sensor, which logged all my runs and gave me virtual trophies too. Very fun. This was the best motivator for me.

I am currently running 3-4 times per week (often mountain or road biking a day or too mixed in). The very least I do is 4 mile runs at around 8.5 minute miles.

I had another physical last week to see where I am. GREAT NEWS!!! My weight was down to 185, my LDL’s were 117, total cholesterol was 187 and my blood pressure was 120 over 80.

I must say that exercise alone was not the only factor here. Eating right is a huge part of my success story. I told myself just because I ran today doesn’t mean I can go out and make poor food choices. I have made a very conscious effort to pick the right foods to eat on a daily basis.

Every morning I have oatmeal with cinnamon, almonds, walnuts, flax meal and a banana all mixed together. It fills me up and gives me a ton of energy all morning long. Mid morning I have a cup of green tea, then maybe a Larabar or sunflower seeds as a snack.

For lunch I usually eat a romaine lettuce salad with heaps of fresh veggies on it topped with a can of tuna or salmon. An afternoon snack can be an apple with peanut butter or maybe a greek yogurt with wild blue berries mixed in.

Dinner can be a wide variety of things as long as I keep the portion size down. I try to fill up with a glass of water before dining too. I actually drink a big glass of water as soon as I wake up each morning. I failed to mention that I have a sweet tooth, but that can be taken care of with some dark chocolate here and there!

There are two important things that have worked for me. One is sticking with an exercise plan and making it part of my lifestyle. The other is eating healthy, reading every label and knowing what I am consuming. It really is simple to do.

I love driving my wife nuts. I stand shirtless in front of our mirror and tense up my abs for her. I ask her to take a look at the old school six-pack. It’s getting there. Size 34 waist baby!!!


If you have a success story to share, please send it to vanessaruns@gmail.com.

They really make my day!