Lasting change



QUOTE OF THE DAY:  “The secret of making lasting change is to acknowledge and accept that real change takes time and patience. We didn’t get chronically ill overnight. We didn’t gain weight in one week or even one month. Good chance, it may take us longer than twenty-one days to overcome whatever we’re facing. Whether it’s something physical, emotional, spiritual, or a combination, we may need to be realistic in our goals for meaningful change to happen. The first step is getting started!”
― Dana Arcuri

THOUGHT FOR THE DAY: Well the holiday season is upon us and for part of me this is my favorite part of the year – the reflection, the joy, the peace.  For the other part of me it’s the craziest busiest part of the year with so many extra things to do.  I enjoy having a little bit more time to do things and clean out my closet and the extra stuff in my bedroom.

There are a lot of ways to restart your diet or your fitness routine etc.  And a lot of people try to make changes during this time.  I have found myself saying this year is going to be different.  Or this year is going to be better and I think in some ways it can be.  But like this quote says real change takes time and patience.

Doing small things every day to make change is the key.  You have to be in it for the long haul and understand that life has ups and downs and everyone experiences set backs and obstacles along the way.


1) I love and accept myself unconditionally in this moment.
2) Life loves me. 
3) This moment is perfect and exactly how it’s supposed to be.





QUOTE OF THE DAY: “To be precise, there are three gems for healthy life: sufficient workouts, healthy food, and enough sleep.”
– Girdhar Joshi

THOUGHT FOR THE DAY: Well today we are going back to the basics folks.  Every time something is off with me I can link it back to one of these gems.  If I am eating junk foods a lot, I can tell that makes me more moody.   If I am not getting my workouts, in well then I feel off too. And oh boy if I don’t have enough sleep, you can expect a little bit more grouchy and emotional Matt right there.

So as we go into this holiday season, don’t let those good habits that you have built up all year go to waste.  Yes take time for family and friends and eat some good tasty and delicious food.  But after Thanksgiving is over get back in the game.

You are worth it.
Your body and health are worth it.
You can do this.

Happy Thanksgiving!


1. I release today.

I let go of fear, worry, anger, and blame. I release anxieties and stress. I release the heaviness of today and the weight on my shoulders. I let go of negative thoughts, and keep the happy ones. In my sleep will I find the freedom to know joy and peace again.

2. I now enter a place of deep and restful sleep.

My bedroom is a place of peace and relaxation. When I enter this room, and crawl into bed at night, today’s thoughts naturally begin to soften. My burden lightens and sleep is coming.

3. I am grateful.

I am grateful for this life. I am grateful for the people who have been my teachers. I am grateful for the lessons life has brought. I am grateful for love that I receive, give, and share. I am grateful for the light of day. I am grateful for the darkness of night, in which I will sleep peacefully tonight.
I thought a lot of these affirmations were helpful.  See this link to check it out:

A birthday reflection



Today’s quote of the day is from Jamie Varon.

THOUGHT FOR THE DAY: It’s a long quote but it says a lot.  I turned 40 this weekend.  Birthdays make me feel special.  I enjoyed celebrating with my friends and family.  I received love and attention as people shared gifts with me, and gave me hugs, and high fives.  I enjoyed all of that.  I hope you can find ways to get that in your life as well this week.


1) I matter and what I have to offer this world also matters.

Birthday Day Quotes:

“Life isn’t about your age. Life is about living. So when your birthday comes be thankful for the year that has just past and anticipate with a happy heart what the coming year will bring.” Catherine Pulsifer

“There are two great days in a person’s life – the day we are born and the day we discover why.” William Barclay

“The way I see it, you should live every day like it’s your birthday.” Paris Hilton


It’s Your Park Day Recap



QUOTE OF THE DAY:  “You can’t tell a kid that it’s time to exercise; that’s a turn-off…you have to say, “Let’s go to the park and have some fun! Then you get them to do some running, play on the swings, practice on the balance beam, and basically get a full workout disguised as play.” – Arnold Schwarzenegger

THOUGHT FOR THE DAY:  My family and I participated in “It’s Your Park Day” this past week and it was a good experience.  We picked up trash at our local Balcones Park. We basically just hiked around the park area and picked up trash as we went.  It was a fun adventure for all of us.  We got outside in the beautiful weather.  We got a hike in.  And we cleaned up the area and left it cleaner and more beautiful than we started with.

So I hope you get to spend some time outdoors this week and reap the wonderful rewards of time in nature.


1) I am renewed by time spent outside.
2) I am filled with wonder by nature’s designs.
3) Outdoors, I feel renewed vitality—I am truly alive.

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