A goal is a dream with a deadline.


QUOTE OF THE DAY: A goal is a dream with a deadline.  
~Napolean Hill

THOUGHT FOR THE DAY: I just finished the Austin Marathon.  That’s 26.2 miles of fun and difficult racing all around Austin, TX.  I signed up for the race so I had a natural deadline.  Races are very black and white that way.  You sign up to do a race.  It has a specific day and time that it takes place.  You then train to do that distance and show up on race day to complete it.

Now if the rest of life was that easy I would be set.  

There are some ways to set other goals in your life too.  

What goals will you set this week?
How will you make this day an amazing day?
What can you do today to take one step today your next goal? 

Special thanks to my friends and family who were supporting me along my marathon journey!

Happy Monday!
Let’s do this!

From Coach Matt 


1) I believe in myself.
2) I believe in my goals and dreams.
3) This week I will I set one goal with a deadline. 

Lessons in life will be repeated until they are learned


QUOTE OF THE DAY: “Lessons in life will be repeated until they are learned.”  ~ Frank Sonneberg 

THOUGHT FOR THE DAY: This week was an interesting one.  Monday was rolling along fine because I mean it’s Monday.  How can you have a bad day if it’s Monday?  And then Tuesday rolled along and I did some running up and down some pretty tough hills for my morning run.  But it looked like my training had paid off and I conquered the hills with relative ease. 

On Tuesday for lunch,  I decided to go to the bank and then head over to Bicycle Sports Shop to check out some road bikes.  This is where my week gets really interesting. 

While I was at Bicycle Sports Shop, my car got broken into and some people stole the cash I had gotten from the bank.  So I had a broken window, a ton of broken glass, and some stolen cash.  The police were called.  The whole thing was captured on the security cameras from the Bicycle Sports Shop.  The police did not show up for this minor non emergency event. 

I looked at some bikes and the guys in the bike shop commented on how calm I was.  I put a deposit on one of the bikes that I can pick up later. 

Some people say that life will keep giving you lessons until they are learned.  I definitely learned my lesson on this one and will be getting cash from the bank in a different way from now on.  I will use a different bank location and do it differently.  But at the same time I realize this type of thing might happen again.  Someone might steal something from me again.  My wife was thankful I did not get held up by gun point and I was okay. 

What life lessons does your life keep throwing your way?
Did you learn any lessons from life this week?  

Let me know by replying to this message and telling me what life has been teaching you.  

It has also been said that a smart man can learn from his mistakes, but a wise man can learn from the mistakes of others.  

On this amazing and lovely Monday that I thank God for, let’s share our life lessons.  Let’s share our wisdom.  Let’s share the things that went right.  Let’s share our goals.  Let’s grow together.  Let’s be better together.  

Are you ready for the beautiful adventures of life this week?
Are you open to what God might be saying to you this week?
Are you open to the lessons that are coming your way?  

I know I am. 
Let’s have a great Monday.  

From Coach Matt  


1) I will learn from my mistakes.
2) I will be open to what my inner intuition is telling me.  
3) I will listen to the wisdom of others in my life. 

Improve 1% each day


QUOTE OF THE DAY: Improve 1% every day.  

THOUGHT FOR THE DAY: Imagine if you improved one thing in your life for the next year by 1% a day.  What if you just took one little step towards that goal every day?  Consistent hard work over time equals improvement.  It equals amazing.  It equals a better you.  It equals better nutrition, better mental health, or a better relationship.  Or whatever else that goal is. 

That is exactly what I have done with Matt’s Motivational Monday email list and website and now Facebook page.  It is consistently taking the time to do what you are passionate about and continue to keep doing it time and time and time again.  Eventually, you will see the results you are looking for. 

This week may you improve 1% in your steps taken, in your miles walking, in your healthy eating, in your meditation, in your journal efforts, in your exercise, in your dreaming or in whatever area of life you want to improve.  

Never give up.
Keep going.  
Follow the path that is in front of you.
Keep trying.  Keep improving a little each day. 

Here is an article if you want to read more:


1) Every day, in every way, I am getting better and better.
2) I wish the best for everyone.
3) I must be the change I wish to see in the world

Share the Matt’s Motivational Monday love:

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

Consistency is key


“When you focus on being the best person you can be, you draw the best possible life, love, and opportunities to you.”
~ Germany Kent

THOUGHT FOR THE DAY: I want to say that last week’s experiment of writing down the things that went right in my life was a success.  I had a lot of things that went “right.”  I had some other things that did not go as well, but I was able to use the term at least I still have “____” in my life.  I was able to reprogram my mind a little bit just for that week and say I improved on one aspect of my mental life. 

Here is your exercise tip of the day: 

Consistency is key when it comes to exercise. (Or any other habit for that matter)    

Consistency can make or break you.

You can choose to get your exercise in every day.
Or you can choose not to.

You are 100% responsible for your life right now.

Are you meeting your exercise goals?

It’s up to you. It’s in your hands. You can decide right now when you get this email or via this blog to change your goal by getting up and doing something about it. You don’t even have to wait another second. You can get up from your desk or work area or wherever you are and walk around right now.  You can move your body right now.  Try it.  How does that make you feel? 

You can set out your workout clothes the day before, so when you wake up in the morning you don’t have to think about it.  I have heard some people sleep in their workout clothes, but I have not done that. 

You can make this life into whatever you want it to be.

Reach for your goals. Reach for your dreams.

Step it up. Step it up right now.

You can do this.

Always cheering you on,

From Coach MATT


1) I am growing into the person that I want to be.
2) I am doing the things that the best version of me would be doing.
3) I am amazing and I love myself. 

Seeing the joy


  “Most folks are as happy as they make up their minds to be.” ~Abraham Lincoln

THOUGHT FOR THE DAY:  This week I am focusing on and aiming to celebrate joy.  I am going to concentrate on what is going right with my life.  I am going to celebrate the good.  I am going to keep a list of all the things this week that went right. 

This is another idea I got from my iToast group.  We had some really powerful speeches the first week of January and I am still mulling them over.  One of the members in the group says she does this very thing.  She has a specific notebook where she lists everything that is going right for her that day.  I think this could be a valuable exercise.

It is kind of like counting your blessings or being grateful but with a little bit of a different twist.   

My current list looks a little like this:

Wins for the day:

1) The other day I shared some extra nip guards with a friend who is running the 3M half marathon.  (Sharing is caring.) 
2) The running group I run with at 5:00 a.m. on Tuesdays and sometimes other days made a sweet running shirt and I wore it to work out in today.
3) I discovered another guy that I run with has a daughter in the same girl scout troop as Emily. 
4) My daughter Emily is selling girl scout cookies and had a really good first day.
5) I made it alive to take my daughter to gymnastics.
6) I am actively de-cluttering my life. 
7) We live in a house that gives us shelter from the elements.
8) I like the neighborhood we live in. 
9) My marathon training is going well. 

Happy Monday! TGIM!  Thank God it’s Monday!

Respond back to this blog with your own list of things that went right today.  Respond back with your gratitude list.  I would love to hear what is going right in your life today. 

Cheering you on,

From Coach Matt


1) Today I will look for the good in the world.
2) Today I will concentrate on what is going well in my life.
3) Today I will love my life and choose to see it joyfully.

Love vs fear


QUOTE OF THE DAY: Make decisions out of love not fear 


It has been said that you can live your life one of two ways. One is to live your life making your decisions based out of love. And the other is to make your decisions out of fear. Let’s make our decisions today out of love.

I want you to do something with me now, and that is to take your hand and close it tightly into a fist. Really close it tightly and notice how that feels.

Does it feel closed off?
Does it feel fearful?
Does it feel like you are scared to make a decision?

Now take that same hand and open it all the way up and hold it out and up like you are reaching for something.  Maybe reaching for the unknown.  

How does that feel?
Can you give and receive love in that way?
Does that feel more open, maybe more vulnerable?

I have been trying to live my life basing my decisions on love and an open hand recently. I have been trying to be open to what God or the universe is telling me and it has been interesting.

I feel confident that since I woke up today and have been given this life today that I am going to live today and survive the rest of today.   Although there is nothing certain in this life, but I have today. I have this moment and the many moments we have shared together.  And I want to make the most of this moment and this day. I don’t want to waste this precious life.

You know people often set goals around this time of year. New Year’s resolutions and such. I am all for that. I am all for a new you. New Year – new you. Eat healthy, get enough rest, exercise.  If you have goals shout them out loud.  Shout them to me.  Shout them on social media and if want an encouraging audio message sent to you every Monday, let me know and I can get you setup with that regarding reaching your goals. 

Next week I will continue on with this message which is an excerpt from a recent speech I gave at a Toastmaster group called iToast.  It’s a great way to interact with like-minded people with goals for their life and for getting out of their comfort zone and actually speaking in front of other people. 

Happy Monday! TGIM! Never give up and always be thankful. 

From Coach Matt


1) Today I will live life with an open hand
2) Today I will live life more in the moment
3) Today I will live life freely and as it comes my way. 

Happy New Year! Happy Monday!


“Yesterday’s the past, tomorrow’s the future, but today is a GIFT. That’s why it’s called the present.”


Today we were given a gift. We were given a present. We can’t go into the past and change anything about that. We can’t go into the future and change that unless you have a DeLorean and a flux capacitor. All we have is the present moment. All we have is our breath and our bodies here and now. What a great gift each of you here is to the world.

Each of you is unique and special. One in a million. Or some say even higher say one in 4 hundred million. Living and breathing miracles right here on the other side of this screen. 

Happy New Year Matt’s Motivational Monday members.  
Happy New Year to the miracle of life.

It has been said that you can live your life in one of two ways. One is to live your life making your decisions based out of love. And the other is to make your decisions based out of fear. Let’s make our decisions today based out of love.What will you do with this precious gift today? 


1) I will live this day to the fullest
2) I will live this day with my goals for the year 2020 in mind
3) Today I have a never give up mindset
4) Today is a beautiful day to be alive
5) Today I thank God for the gift of life

Happy New YEAR!

Let’s live this day with joy. 

Do you have any new year’s resolutions? 

Let me know by replying below….

Let’s work on our goals together.