Today is a new day…


QUOTE OF THE DAY: “It’s a fresh new day, a fresh start, fresh energy, new opportunities.  Get your mind right, be thankful, be positive and start your day right.” 


Today is a new day.

I have never seen a day like this one before.

Today would be a great day to go to work to set your own inner greatness free!

You can begin again today.

You can start today with a new you.

You don’t need a new year’s resolution to start new habits.

All you need is a Monday.

Remember you become what you think about most of the time.

What are you feeding your mind?

Say to yourself, “Today I can make a change.”

Today you have control of a couple of things:

  1. What you eat (nutrition)
  2. How you move your body (exercise)
  3. What you are grateful for (Be thankful)
  4. Your own inner self-talk (Be Kind to yourself)
  5. How much kindness you show to yourself and others (Show a lot of kindness to you and others)
  6. What you believe (You can control your thought life)  


1) I am filled with energy and enthusiasm.
2) Water is my favorite beverage. I drink lots of water to cleanse my body and mind.
3) My happy thoughts help create a healthy body.
4) I am worthy of my own love.
5) I feel good expressing myself in all sorts of creative ways.
6) I advance confidently in the direction of my dreams.
7) My momentum is increasing every day.

“I am a human being, not a human doing.”


“I am a human being, not a human doing.”

― Kurt Vonnegut

THOUGHT FOR THE DAY:  I like to do stuff.  I like to accomplish things.  I like to make lists and cross things off.  There is a very real sense of accomplishment in doing things and getting things done. 

And in some parts of my life, I do enjoy doing things and need to do things.  I need to do the laundry and work to pay the bills etc.  But beginning in February, I have tried to focus on this phrase ” I am a human being, not a human doing.”  It’s almost like an affirmation.  It has turned into a statement I repeat frequently.  And I think it’s something God has helped me see and focus on too.  

I often start my day with some sort of meditation.  Some listening to the silence.  Perhaps listening to a motivational audio track or some recorded affirmations.  The other day I woke up a little earlier than normal and just started listening to a comedy podcast called Hook Line and Smiley.  And I laughed and was entertained.  I then listened to some videos from the Holderness Family.  They are hilarious! I think the Holderness Family are very funny because they are about the same age as me.   

As I reflected on my morning, I thought to myself.  I didn’t workout this morning.  I didn’t really get or feel motivated.  I didn’t listen to any affirmations.  I didn’t necessarily do anything productive except laugh.  I definitely think laughter is  important in life.   

But that’s when I heard it again, “I am a human being, not a human doing.” In a quick google search on this quote, I found this website article on this very subject called, “Be a Human Being, Not a Human Doing.”

The last paragraph of that short article says:

” Remember, you are more than the total amount of tasks you can get through in any amount of time. You have value regardless of how much you accomplish. At the end of the day, you are a human being, not a human doing. “

In this colder Austin weather, I have literally been not doing as many activities as I would normally do.  Our family has not been doing as much either.  I have been really trying to embrace this quote of the day.  And I hope that you can do that too. 

From Coach Matt


1) I approve of myself and love myself deeply and completely.
2) I am worthy, precisely as I am.
3) I say “yes” to things that feel good to me. I am allowed to enjoy life.



QUOTE OF THE DAY: “Clutter is nothing more than postponed decisions.” ~ Barbara Hemphill   

THOUGHT FOR THE DAY: This Saturday, I did not do any exercise in the form of running or biking or swimming or Camp Gladiator or anything like that.  I had agreed after my 16 mile race last Saturday, to take a Saturday off and spend some time at the house and with Anna. 

I transferred my energy that I would have normally spent exercising and focused on de-cluttering a few things.  One of the areas that I de-cluttered was my desk area.  I can take a deep breath and look at the area and see how it feels so much better.  It feels lighter.  It feels fresher.  It feels good.  It looks good.  It is simplified and there is less for my eyes to look at. 

I also did some de-cluttering of my work “desktop space” if you know what I mean.  It’s the dumping ground for every piece of data I don’t know what to do with.  I cleaned that up and looking at that feels better too. 

I also listened to a part of little book about de-cluttering and did part of an online course on this subject. 

I spent some good time looking around and thinking about de-cluttering and I found that it is helping me feel better.  There are so many things that weigh down our soul that we don’t even realize we are carrying around every day. 

I have for a long time known that I enjoyed the outdoors.  I like the outdoors for a variety of reasons.  It feels so much like freedom and natural.  And it feels naturally devoid of clutter.  I like the green space and the trees and the whole experience just feels good.  Getting in nature is always good for the soul.  De-cluttering also feels good for my soul. 

Have you ever had to de-clutter your spaces? 

I learned that everyone has some amount of clutter.  There is no shame in it.  But it does feel like a lot to go through.  I guess the key is to try to go through it little by little and tackle it in short bursts of maybe 15 minutes a day.

Once again thanks for your support for Matt’s Motivational Monday. 
It means a lot to me!

Have a great Monday!
De-clutter some stuff today and let me know how it goes. 

From Coach Matt


1) Today I create a wonderful new day. 
2) My life feels lighter when it is less cluttered.
3) My today begins and ends with gratitude and joy. 

New month, new goals.


QUOTE OF THE DAY: “The finish line is just the beginning of a whole new race.”  ~ Unknown Author 

THOUGHT FOR THE DAY: On Saturday, I completed a 16 mile trail race called Goodwater.  It was around Lake Georgetown in Texas.  I had heard the trail was technical and I had been out to the lake before, but I wasn’t quite prepared for how hard it was going to be to run the whole 16 miles. 

In short, I would like to rename that run, “Relentless Rocks.” 

There were so many rocks out there on the trail that you had to be careful at almost every step.  I did train specifically on some harder trails at Brushy Creek Park, and did trail running as much as I could before the race.  But after 12 to 13 miles I was just mentally exhausted.  It was physically hard on my body, but it was also hard on my mind. 

I listened to some music for a good amount of the time, but I switched to a comedy podcast called Hook Line and Smiley at about mile 13. 

The last 3 miles I resorted to a mix of walking, running, and hobbling.  I just couldn’t run with the precision it would take to not fall for the rest of that race. 

As I was running, I thought this run is just relentless.  There are rocks everywhere and if I took a couple of wrong steps I would have fallen. 

Then I thought, but isn’t life just like that?  Life just comes at you whether you like it or not.  Life is relentless sometimes.  Are you with me? 

You can go through it and deal with life for the most part.  And you will get through it, but life can just be relentless.  Can’t it? 

You have to navigate it whether you trained for it or not.

You have to navigate life through the ups and downs. 

And you have to get right back up when life knocks you down. 

I slipped once early on in the run, but it was no big deal.  I just got right back up as if nothing happened.  I didn’t fall and hurt myself which was just amazing! 

I tripped myself up a couple of times but then caught myself from falling. 

Such is life huh? 

Now that I have crossed the finish line of that race, which I had been training for about a month, we have a new beginning that is upon us. 

Today is February 1st.  We have a whole new month to set goals and execute them.  I want to dig deeper within myself and see what is there.  I want to work on myself more.  I want to be a better version of myself. 

And now the real work begins. 

In January, I had the new year mindset.  But that 31 days have come and gone now.  And now the real work begins. 

What are some things you want to work on in February? 

Share them with me and let’s go on this journey together. 

Happy Monday! 

From Coach Matt


1) My life is filled with joy and vitality.

2) I refuse to limit myself. I am always willing to take the next step.
3) When life trips me up, I don’t stay down.  I get right back up and keep on going. 

When you focus…


“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. 

Jigsaw Puzzle Motivation – Part 2


“There are no extra pieces in the universe. Everyone is here because he or she has a place to fill, and every piece must fit itself into the big jigsaw puzzle.” ~ ~ Deepak Chopra

THOUGHT FOR THE DAY: This week I am continuing my jigsaw puzzle motivation.  Welcome to part two. 

1) In our family, almost every time we put in a piece to the puzzle we celebrate it.  I usually give or ask for a high five.

I love the idea of celebrating small wins in your life.  Whenever you go through a struggle or a challenge and you get to the other side, celebrate that.  When you work on a puzzle, every piece can be a bit challenging and so finding a piece is worth a small celebration.  I usually say out loud, I got a piece! 

How cool is it when you find that pieces of your life are coming together? 
Do you celebrate that?  When you have something cool happening in your life, do you share that? 

I find this small practice is very rewarding.  When you end your day with all of your wins, it feels more positive. 

2) In our family, the lighting in the living room is not that great.  At one point in the puzzle, we got out another small light to illuminate the puzzle. 

WOW!  How often do we need to shine our light in order to see the puzzle pieces in our life go together? I am often surprised at other’s perspectives on things.  I often find myself saying, “Wow I never thought of it that way.”  Or “That is an interesting way to look at it.” 

I think shining light on a dark place in your life, and sharing that with others ultimately brings healing.  In fact, a lot of the times when I run in the early mornings I title my runs, “Shine your light in the darkness.” 

3) Finally, to bring it all the pieces of the puzzle together you often need help.

I say this often.  If you need help with a certain area of your life, ask for it.  Seek medical help.  Seek a professional licensed counselor to talk through your issues.  Seek emotional help.  Seek physical health.  They all matter when it comes to your full puzzle of health and for the full puzzle of your life to make sense.   

That’s a wrap for today folks. 

Happy Monday!

Let’s be the light that shines in the darkness.
Let’s help others with their puzzle pieces in life. 
Let’s love ourselves and help others. 

From Coach Matt


1) The love I have for myself spills over into my love for others.
2) I am taking good care of my body today.
3) I treat my body with care and respect, knowing that it is the home of my soul.
4) Today I dare to be with me and all that I am.
5) I know I am making a positive difference in the world today.

Jigsaw puzzle motivation..



“Life is like a jigsaw puzzle, you have to see the whole picture, then put it together piece by piece!” ~Terry McMillan


I was sitting down this weekend to do a jigsaw puzzle with my family.  And on Sunday morning I came up with the following thoughts:

I thought of several analogies that go along with putting a jigsaw together.

1) Sometimes in a jigsaw puzzle we try and put the same piece into the same place where it does not fit over and over and over again.

How many times in life do we do this?  We keep trying to put the wrong piece of our life into place where it doesn’t fit.  Maybe you keep bumping up against the same wall in your life.  You keep trying but it doesn’t work.  Maybe we should try something different.  Maybe we need to keep trying until we find the missing piece and put in correctly and then we can move forward in our life.

2) Sometimes getting a different perspective when viewing the puzzle helps. 

I found that if I view the puzzle from the couch I was able to find a couple of different pieces.  Sometimes we need to stand back in our life and look at it a little differently.  Sometimes I was on the right side of the puzzle.  Sometimes I was on the left side of the puzzle.  In each case, I got a different perspective and that also helps us in life. 

How many times are we looking at life the same old way?  Maybe we need a new perspective from the right or left.  Maybe we need help with life from a friend or a professional or expert in a certain area of our life. 

3) It took teamwork to put the puzzle together.

Sometimes it takes teamwork to figure out your life.  Grab a friend for coffee or lunch or a run or whatever you like to do.  Figure out life together. 

4) You often need to keep referring to the big picture. 

How many times in life do we need that reminder?  I like a big picture view of life and to see what is going on.  I forget to look at life from the big picture.  Let’s try and do that this week. 

5) It took us about a whole week to finish that puzzle.  And it took everyone in our family to do so. 

How often in life does it take several weeks or many weeks for a new habit to stick?  You know what I am saying. 

So this week let’s tackle the puzzling situations in our life together. 

Let’s get a new perspective and just keep trying. 

Let’s keep going. 

Let’s keep trying. 

Are you with me? 

From Coach Matt


1) My life is a puzzle and I don’t have to figure it out all on my own.
2) I love my life and all the twists and turns it takes.
3) You never know what kind of day you might have, so enjoy every special moment you get. 

Happy New Year in 2021!


QUOTE OF THE DAY: “The glory of God is man fully alive.” ~ Saint Irenaeus

THOUGHT FOR THE DAY:  Welcome to the year 2021 and the first Matt’s Motivational Monday post of the year! 

This quote is one of my favorites and it rose to the surface as I was thinking about it this morning.   To sum up a book I highly recommend – Wild At Heart by John Eldridge, do what makes you come alive, because this world needs more of those type of people.  

This world needs your dream.  

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman  

Now is the time for it. Your circumstances will never be perfect.   If there is something you want to do, go do it. You never know when your last moment on this earth will be. The thing does not need to be perfect for you to try it. Try it and make a mistake. You will probably learn more from trying and making a mistake than from doing nothing.  

Rise up and take advantage of the new year’s energy. There are lots of things to do. Lots of programs out there to encourage you to do this or that.   Personally, I am doing a just run challenge inspired by Rogue Running. The challenge is simple: 

Run or walk 1 mile a day for every day in January.  

One of my friends also posted this:  

“I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world.   You’re doing things you’ve never done before, and more importantly, you’re Doing Something.   So that’s my wish for you, and all of us, and my wish for myself.   Make New Mistakes. Make glorious, amazing mistakes. Make mistakes nobody’s ever made before.   Don’t freeze, don’t stop, don’t worry that it isn’t good enough, or it isn’t perfect, whatever it is: art, or love, or work or family or life. Whatever it is you’re scared of doing, Do it. Make your mistakes, next year. Don’t QUIT .” ~ Neil Gaiman  

Happy New Year!   And oh if you have not heard my new rap song check it out here:

The Fitbit Champions Song 2021

I coach a virtual Fitbit class for the City of Austin and this is a song a little about that. 

Happy Monday!
Let’s do this day with joy!
From Coach Matt

1) I will step into this new year with peace and love.
2) You’re already amazing…the one doing your thing, making your difference, being a glorious mess that God can use. 
3) I will fill each day with joy and laughter. 

Last blog post of 2020! Happy New Year!


“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
― Marianne Williamson, A Return to Love: Reflections on the Principles of “A Course in Miracles”


Welcome to your last blog post of 2020 for Matt’s Motivational Monday and what a year it has been! WHEW!

I like this quote above because growing up I got some subtle messages such as,
“don’t take up too much space” and “don’t put your needs on other people.”

I am slowly and continually healing from these messages.

I like this quote today because it encourages me to continue to share my light and to believe that I can be great. 

I hope that in 2021 you can find some hope.  I hope that in 2021 you can find community.  I hope that in 2021 you can make new friends and strengthen your own support network.  In 2021, I hope that you can find love and that you can love yourself.  Because in the end, it’s all about love. 


I love those around me and I love myself.
2) I happily give and receive love each day.
3) Each day I am so grateful for how loved I am and how much people care about me.

Happy New Year to all you amazing people! 

Thanks again for being part of Matt’s Motivational Monday.
It really means a lot to me.  Please share this message and with others. 
You are my support network and I rely on you to grow these small motivational moments from my heart to yours. 

1) Support Matt’s Motivational Monday with a $1, $3, or $5 a month pledge here
2) Share this e-mail with a friend who might need some motivation or encouragement this day! 

Do you have any plans to celebrate the New Year?  
Do you have any new year’s resolutions?

Let me know!

From Coach Matt

Merry Christmas from Matt’s Motivational Monday



“The best of all gifts around any Christmas tree: the presence of a happy family all wrapped up in each other.” – Burton Hills

“Christmas is a good time to take stock of our blessings.” — Pat Boone

“One of the most glorious messes in the world is the mess created in the living room on Christmas day. Don’t clean it up too quickly.” –  Andy Rooney


The holidays are the best time of year to reach out to our loved ones with greetings and warm wishes. This Christmas season, I’m thinking of you and wishing you a fresh New Year for beautiful dreams and hopeful goals.

I am full of peace and gratitude for this past year.  It sure did not go as planned.  But I got to spend more time with my family and find truly special moments with my kids and my wife, the traffic was really light, and I did a whole lot of my Christmas shopping online. 

I actually wrote out some goals for 2020 and I just went back and crossed several off the list.  Cool huh? 

As a whole, the year 2020 had some great highs, and some low lows.  It has some really cool moments and plenty of failures and not very comfortable moments. 

Thanks so much for being part of Matt’s Motivational Monday.  I appreciate you reading this email or blog and spreading the joy. 

So feel free to share the good news this Christmas and throughout the year about Jesus and about how the God of the universe loves you and has a plan for your life.  And feel free to tell your friends, family, co-workers about my website, and my email list. 

Merry Christmas!

Enjoy your time with your friends and family this holiday season (if you are gathering with them) 

Dale Carnegie was once quoted as saying “Today is life-the only life you are sure of. Make the most of today.”


1) I allow the joy of this season to fill my heart and propel me into a prosperous new year!
2) When I make Christmas about sharing rather than getting, I always feel better.
3) Today I feel the joy of the season. Today I feel the peace of the season. Today I feel the love of the season.

Looking for a gift for Christmas.  Why not support Matt’s Motivational Monday?  Your $1, $3 or $5 gift a month helps cover costs that are part of this special email you get that has the power to change your thoughts or motivate you to change your habits and/or your routine and helps cover the cost my website 

Click here for more information.

God Bless and Merry Christmas!

From Coach Matt