Little things that make a big difference…

Happy Monday! TGIM!

QUOTE OF THE DAY:

Attitude is a little thing that makes a big difference.”
~Winston Churchill

THOUGHT FOR THE DAY:  Our attitude is a little thing that makes a big difference in our lives.  Maybe you are not having the day you had anticipated.  Maybe it is not going that great for you.  What can you do about it? 

Believe it or not, I have bad days too.  I have days where I am not happy or am feeling down.  I think we can do some little things that can make a big difference in our lives.  One thing I like to do is have a gratitude practice.  I just start naming things I am grateful for.  This is a small thing that can make a big difference. 

I also like to text my friends and just share how I am doing.  Sharing this also makes a difference.  Having someone to express my feelings to makes a significant difference. 

The other day, I noticed that the chain on my road bike was making a little bit of noise.  I decided that I would try to lube up the chain.  I had some lube and applied it to the chain.  This was a very small thing I did and it took less than 5 minutes.  But I noticed it made such a huge difference on my 30 minutes ride that afternoon.  Riding the bike felt so smooth.  It felt so much easier to pedal my bike.  It felt like it did when I first got it.  I definitely will be doing that more often.  Maybe even once a month instead of once every 6 months like I had been doing it.  Such an easy thing I just forgot to do. 

What little things in your life do you do daily, weekly, or monthly that make a big difference?

Reply and let me know. 

From Coach Matt

AFFIRMATIONS OF THE DAY: 
1) I welcome positivity every day.
2) I believe in myself.
3) I am comfortable being myself.
4) When I can’t change the situation, I change my attitude.
5) I am peaceful and content at a deep level of my being.

Exercise much?

Happy MONDAY! TGIM!

QUOTE OF THE DAY: 
“When it comes to health and well-being, regular exercise is about as close to a magic potion as you can get.”
~ Tich Nhat Hanh

THOUGHT FOR THE DAY: I don’t always feel like exercising.  I don’t always feel motivated to exercise.  But usually, after I do exercise I feel better.  The exercising I am doing these days includes two days of Camp Gladiator a week along with about 3 or 4 times riding my bike. 

Camp Gladiator’s Birthday is being celebrated this week on August 31st and for $9 you can join and get 4 weeks of virtual classes and in-person classes.  It’s their annual birthday deal!

I like Camp Gladiator because it helps me move my body in different ways than traditional running or biking does.  We move sideways.  We lift dumbbell weights.  We strengthen our legs, arms, and core.  And not only that but a certified personal trainer is out there with you cheering you on and correcting your form.  Camp Gladiator workouts have been working for me for years now and I would strongly recommend you check it out if you have not done so already. 

Let me know if you want to try it out!!  I can send you a link to sign up and I will get a referral credit if you come and check into camp only once!

Exercise gives you endorphins.  The quote today says it’s like a magic potion that helps you feel better. 

I hope you can make time to exercise and play and have fun this week!

From Coach Matt

AFFIRMATIONS OF THE DAY: 
1) Today I will exercise my body and experience the full benefits that it offers. 
2) Today is a great day to be alive.
3) Exercise is fun.

Newness…

Happy MONDAY! TGIM!

QUOTE OF THE DAY:
“Newness inspires me. New opportunities. New places. New experiences. Learning new things, new skills. New roles!” ~ Annie Wersching

THOUGHT FOR THE DAY: Welcome to your brand new day!  Welcome to the first day of your week.  Welcome to what we call Monday.  Welcome to Matt’s Motivational Monday email!  

Today is another amazing opportunity to get this day right.  It’s a new day.  It’s a fresh clean state to eat right, to exercise, and to move your body.  It’s a new day to think and to work.   

This day has its brand new energy. 

On Saturday, I rode my bike with my good friend Jeff.  We biked a new route.  This felt good because it was a new experience for me.

Be thankful that you are alive today to experience all the good, the bad, and the awesome that this day has to offer. 

Are you with me? 

Let’s do this new day. 

Tough times don’t last.  Tough people do. 

From Coach Matt
 

AFFIRMATIONS OF THE DAY: 

1)
I am open to the magic that each new beginning brings.
2) I unlock new possibilities by being open to what I’ve never seen before.
3) With all my heart, I believe in the power of a fresh start. 

Pressure is part of success.

Happy MONDAY! TGIM!

QUOTE OF THE DAY

“The next time you feel slightly uncomfortable with the pressure in your life, remember no pressure, no diamonds. Pressure is a part of success.”

– Eric Thomas

THOUGHT FOR THE DAY:

You can only find out what you are made of if you TRY!

You can only find how far you can go by going there!

You can only figure out how hard to push yourself by pushing yourself! Anticipate hardship as just part of life.  Look for the blessings in the midst of the hardship.  That is the key to living a good life.

The person that you will spend the most time with in your life is yourself, so you better try to make yourself as interesting as possible.

Today may your heart be filled with love for yourself and love for other people.

Today I say to you – YOU GOT THIS!

Today is not just another day on this planet earth. Today is a unique opportunity to be your best self and put your best foot forward. Today is a unique opportunity to live and show up and honor this day.  Today you get another chance to live. Today you can get your steps in and move your body and eat healthy foods and live your life on purpose.

Today you got this and can have a positive attitude about what happens to you today.

TGIM!

From Coach Matt

AFFIRMATIONS OF THE DAY: 


1) I respect myself and love myself.

2) I am flowing easily with new experiences.

3) I am a beam of joy.

4) I am an important part of the universe.

5) Today is a great day to be alive.

Practice kindness and compassion.

Happy MONDAY! TGIM!

QUOTE OF THE DAY: Practice kindness and compassion.  You never know what someone else is going through or has been through.  


THOUGHT FOR THE DAY:  On August 17th my kids will start back to school.  I wonder what kind of things they will be learning about.  Then I wonder what life is teaching me right now. 

The quote of the day today seems good for any time of the year.  Perhaps parents are experiencing more stress as their child enters a new school year.  Or maybe they are glad that they will be entering school again after a long summer break.  But whatever they are feeling having kindness and compassion for other’s is a good response. 


This Monday just keep in mind you never know what someone else is going through.  You don’t know what is on their mind.  So maybe a little kindness and compassion could go a long way for the person in front of you on the highway, or the person in line at the grocery store, or the person you pass on the street corner.

AFFIRMATIONS OF THE DAY:

1) Be weird, be silly, and just be you.  Don’t worry about what other people think of you. 

2) I am strong and I am confident and I am kind. 
3) I will do 3 acts of kindness of kind today.

Share the Matt’s Motivational Monday love:

1) Support Matt’s Motivational Monday here
2) Or share this post with a friend who might need some motivation or encouragement this day! 

The sun shows up every morning…

Happy MONDAY! TGIM!

QUOTE OF THE DAY:  “The sun shows up every morning, no matter how bad you’ve been the night before. It shines without judgment. It never withholds. It warms the sinners, the saints, the druggies, the cheerleaders—the saved and the heathens alike. You can hide from the sun, but it won’t take you personally. It’ll never, ever punish you for hiding. You can stay in the dark for years or decades, and when you finally step outside, it’ll be there.”
~ Glennon Doyle

THOUGHT FOR THE DAY: I was rereading this quote this week and I thought it was pretty good and worth sharing. What do you think?

I also wanted to highlight one of my new favorite apps for motivation.  I have had it for a while now but it always delivers a motivational message of some sort.  It’s called the Mindset and you can get it here: https://www.mindsetapp.com/

One of the things someone said on it recently was if you let your mind go in a negative direction it will do that automatically.  You don’t have to work on that.  If you want to guide your mind into a more positive fashion you have to work on that. 

One thing I sometimes use are called mantras.  These are short positive sayings that you can repeat in your mind over and over again.  A key time to practice that is when you are relaxed and not going through a hard time.  Then when you do need it in a hard time you can recall it easier.  Make sense?

Do you have any mantras you use? 

If not, I always include affirmations of the day that can serve in this way. 

I hope your day goes smoothly.

From Coach Matt

AFFIRMATIONS OF THE DAY: 

1) Each morning I open my eyes to the light of a new day with feelings of joy and wonder. I experience life with renewed vigor and optimism.
2) Every day is a new day, new hope, and new opportunity.
3) The morning shines upon everyone the same. Its beauty is for rich or poor alike. You are not less than anyone else in the eyes of the morning.

GO FOR IT!

Happy MONDAY! TGIM!

QUOTE OF THE DAY: GO FOR IT! 


THOUGHT FOR THE DAY:  Happy Monday!  TGIM!

Embrace this today. Be thankful you are alive today. Cherish the precious gift of today.

This day and this week is an amazing time to be alive in human history.

This week you will face challenges.  Step up to those challenges because you already have everything you need inside of you to conquer them!

This week there will be joyful moments of celebration.  Times of victories and of things going right in your life!  Celebrate those times with joyful steps!

This week things may not go the way you thought or planned and you might get angry, mad, or sad.  In those times take a deep breathe.  Ask for help.  Let it go and go with the flow.  Go for a walk and step it up outside.  Those sad and unplanned moments of your day will pass just like the amazing and joyful ones will.

This week is going to be a great week.  I can not wait to see what happens.

So put your best steps forward and go for it.  Go for the gold!

From Coach Matt
 

AFFIRMATIONS OF THE DAY: 

1) I will go for it today!
2) When things don’t go as I have planned, I will remember to count my blessings.
3) I am amazing. 
4) I am loved. 
5) I am special. 

Summer Vacation

Happy MONDAY! TGIM!

QUOTE OF THE DAY: ““A vacation is what you take when you can no longer take what you’ve been taking.” – Earl Wilson


THOUGHT FOR THE DAY: About a week or so ago I went on a family vacation.  We went on a summer vacation to visit Aunt Sue in Cleveland, Ohio.

Sue Ryan is married to Adam Ryan and has three kids.  Hanna is a senior in college, Molly is 16 and Jared is 13.  They have a two story house with a basement.  Their house has basically 3 floors which is huge!  

We always have a good time in the basement.  That’s where we played many games of freeze tag, regular tag, and another fun card game. 

We went on a creek walk, we went paddle boarding, and visited a small beach.  We threw the Frisbee around and played SPUD.  My wife and I went out to celebrate our 15th year wedding anniversary.   

It was all a good time.  I slept in.  I slept in the basement on a cot.  I slept in Jared’s bedroom as well.  We ate a lot of desserts because calories consumed on vacations don’t count right? 

It’s always a fun time visiting Aunt Sue’s house. 

Do you have any summer plans?  Any summer vacations that you plan to take or have already taken? 

Respond to this post and let me know! 

From Coach Matt

AFFIRMATIONS OF THE DAY: 
1) I envision a wonderful future for myself and the world.
2) I love and support myself and others just the way we are.
3) My greatest glory is in rising every time I fall.

Triathlon Race Recap…

Happy MONDAY! TGIM!

QUOTE OF THE DAY: You don’t have to go fast.  You just have to go.  


THOUGHT FOR THE DAY: On Sunday I completed the Lake Pfluggerville Triathlon.  It was my third or fourth time completing this event. 

In the past, the open water swimming was a little intimidating.  You can practice in a pool all you want.  Just trust me, swimming in open water is a lot different. 

I entered the water more confidently this year due to my long swimming training sessions that I mostly logged in the pool at the YMCA.  I did do a couple of swims at the Barton Springs pool which is roughly 200 meters from end to end.  That’s a good way to practice for open water swims in my opinion. 

I swam the 1000 meters and got out of the water.  I took a quick bathroom stop and got on my bike.  My wife was eagerly and enthusiastically waiting for me at mile 2 of the bike portion of the event.  This year we did the bike course in reverse of previous years.  I think I liked that better. 

When I got to mile 2 my wife and two kids were cheering me on and cheering on all the other bikers that went by.  The race does not have that many chances to see the athletes in the swim, bike or run so it was great to have this brief time with my family.  My wife may moan and complain about how much I train and exercise, but when it comes to race day she usually is very supportive.  

The rest of the bike was fun.  The course had mostly small rolling hills for the majority of the course.  My average speed was 16 miles per hour.  

Once I got to the run, I was tired and it was hot.  Fortunately, I know this feeling well.  I went ahead and just took it easy.  I ran/walked the run course around the lake.  

Thinking back to the quote of the day.  I am not the fastest swimmer.  I am not the fastest on the bike.  And I am definitely not the fastest runner.  But I set a goal.  I trained for this race and I went out there and executed the plan.  

That’s what is so great about a race.  

I hope you can set a goal and reach it.

From Coach Matt


AFFIRMATIONS OF THE DAY: 

1) I am in the process of becoming the best version of myself.
2) I can do anything I put my mind to.
3) I have what it takes to reach my goals.

This is the day…

Happy MONDAY! TGIM!

QUOTE OF THE DAY: 
“This is the day that the LORD has made; let us rejoice and be glad in it.” Psalm 118:24

THOUGHT FOR THE DAY: 
Do you ever just listen to the silence? 

As I was listening to the silence this morning, I heard this verse from the Bible and knew it was going to be the quote of the day. 

This is the day that the Lord has made. 

Sometimes I feel every new day just holds so much promise.  It’s 24 hours that is unscripted and just waiting for us to go live it.  It’s an adventure waiting to be explored.  It’s so new. It’s just so full of promise and full of things that have never happened before.  Sometimes it gets me excited and motivated.  Maybe today you could be excited about what this has in store specifically for you?  Do you feel that? 

Let us rejoice and be glad in it. 

I celebrated some fun things this past week.  On Friday my friend and I completed our own self-led self-paced triathlon.  We do this traditionally on the Friday before Father’s Day.  This year we started at the YMCA pool and swam 500 yards.  We next hopped on our bikes and rode 18 miles with a quick stop at Juiceland.  We finished with a 3 mile run through the upper end of Brushy Creek Park.  After this, we went to Rudy’s BBQ for lunch. 

It was another great triathlon effort.  Next Sunday, June 27th, I will be doing the Olympic distance Pfluggerville triathlon.  That’s a 1000- meter swim, a 26-mile bike and a 6-mile run.  

I also went to my mom’s house for lunch on Father’s Day and we celebrated again with Rudy’s BBQ and brownies! So we had some fun times for sure. 

Thank you so much for reading my blog post today.  I really appreciate it.  And I really appreciate you.  This is my writing outlet and I hope it encourages you in some way.  I always appreciate your financial support as well.   

Always grateful,
From Coach Matt

AFFIRMATIONS OF THE DAY: 
1) I can do anything I put my mind to.
2) I have faith in myself and in my abilities.
3) I have what it takes to reach my goals.

Share the Matt’s Motivational Monday love:

1) Support Matt’s Motivational Monday here
2) Or share this e-mail with a friend who might need some motivation or encouragement this day!