Never doubt that a small group of thoughtful, committed citizens can change the world.


  “Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it’s the only thing that ever has.” ~ Margaret Mead

THOUGHT FOR THE DAY:  As I sit down and write, I don’t always know what to say.  Sometimes I look at quotes from other sources.  Sometimes I know what to write because a specific thing hit me that day or that week.  So as I sat down to write today this above quote came to mind.  You might or might not have ever heard of it before.  I think it rings true today.  I think it rings true during this time. 

They say that leaders are exposed during times of certainty.  They say that leaders are made in times of uncertainty.  They say that leaders are exposed during this time.  As I think of my little part of the universe that I lead, my family, my friends, my co-workers, I think the wisest thing to continue to say is be calm.  Remain calm.  

Your worry about the situation is not going to really change it.  In the Bible in Matthew 6:25 through 27 it says:

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

My wife went to the grocery store today and she said it was depressing.  There were fewer choices in food.  We might not have gotten everything we wanted but when I was unpacking the groceries I thought to myself, we have enough to eat for this week and probably the next.  We have enough toilet paper.  We have a nice house and nice neighbors.  I just think of all the things we do have.  

I think in some ways the world will never be the same.  This kind of thing has never happened in my lifetime.  And so there might be new leaders emerging during this time.  And so that’s why I picked the quote that I did.  

Be the change you want to see in this world.  

I had to change some things this week.  I am blessed to be able to be working at home.  I am blessed to still be active and ran several times this week.  I did a Coronavirus 5k and a Coronavirus 10k ha! I did two camp gladiator workouts as well.  I kind of miss interacting with others, but this too shall pass.  

I created this meditation also for you in case you need a little extra encouragement.

How are you doing this week? 
How are you doing this day? 
How are you doing this hour?  

You matter.  So comment below and let me know how things are going.  Wash your hands.  Prepare accordingly and enjoy the day.   


1) Today is a great day to be alive.
2) Today is a gift that I cherish.
3) Today I will choose to see the positive.
4) Today I will look for the good in this situation

Staying calm.


“When everything around you is crazy, it is ingenious to stay calm.”  ~Mehmet Murat ildan

THOUGHT FOR THE DAY:  You matter.  Your thoughts matter.  Your unique perspective on life, it matters.  Your feelings matter.  You are amazing.  Your unique set of gifts and talents matter.  You have value and you are enough just because you are alive and exist.  If you have breath, then you matter.  The Bible says that God knows every hair that is on your head.  God cares for you that much.   

Stay calm. 
Stay grounded. 
Stay healthy. 

Eat food that is healthy for you.
Enjoy this day.
Be thankful and care for your soul,

“Be still and know that I am God.” (Psalm 46:20).

It’s a lot of the same stuff I would recommend at any time of the year. 
TGIM!  I’m glad it’s Monday.  How about you? 

From Coach Matt


1) I will believe that God is in control.
2) I will believe that I matter.
3) I will believe that this too shall pass. 

Life itself is a big miracle.


“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” ― Albert Einstein

THOUGHT FOR THE DAY: Let’s live this day as if everything was a miracle.  The human body is a miracle.  The way our eyes see color is a miracle.  The fact that we have life and exist today is a miracle.  The sounds we hear with our ears are a miracle and the delicious food we can taste with our mouths is a miracle.  Every breath is a miracle.  A hug is a miracle.  Human touch is a miracle.  I could go on but you get the idea right? 

Here are some guided meditations on Insight Timer I have been enjoying. 

Affirmations For An Abundant Life – Noami Goodlet 

You Are the Beloved – Maria Gullo

So, on this amazing Monday, on this cherished gift of a Monday, let’s be kind to others.  Let’s see the miracles all around us every day.  I know life is a mix of good and bad and sometimes ugly.  Let’s choose to see the good in life.  And acknowledge the other stuff too.  Today is another amazing opportunity to change someone else’s life.  Today is a great day to lead others into the life you want to live by example.  Life is so short.  Let’s find time to meditate, to exercise, to take care of ourselves and our bodies and keep sharing the love to other people.  Let’s be the way-showers and the love-givers in this world.  Monday let’s do this day with joy!

And one final thought for the day from Brian Johnson via Optimize Me:

Today I want to focus on some wisdom from Robert Emmons (the world’s leading researcher on the science of gratitude) and his great book Gratitude Works!   He tells us: “I believe that gratitude is the best approach to life. When life is going well, it allows us to celebrate and magnify the goodness. When life is going badly, it provides a perspective by which we can view life in its entirety and not be overwhelmed by temporary experiences. And this is what grateful people do. They have learned to transform adversity into opportunity no matter what happens, to see existence itself as a gift.”   Gratitude.   When life is going well, it helps us AMPLIFY the awesome.   When life isn’t going so well, it helps us gain perspective to navigate the temporary adversity.   In all scenarios, it helps us “see existence itself as a gift.


1) I am open to miracles in my life
2) I am open to love
3) I am open to transformation

Be thankful for your body


“Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God?” (New Living Translation) ~ 1st Corinthians 6:19 from the Bible. 

THOUGHT FOR THE DAY: Happy Monday! How are you today?
Do you have plans to move your body today and get your steps in?
What is your favorite way to move your body?  

Moving your body helps you feel better. Just a five-minute break to get up and walk around does wonders.  Ten minutes is even better.  And then a focused time for a longer amount of exercise such as a walk or run or bike ride or lifting weights etc. is also essential to your physical and mental health.  Aim to move once an hour if you have a desk job. 

“Physical fitness, is of course, wonderful for our bodies, but the benefits it brings to our minds and spirits are also life-changing in all the best possible ways.  Once you find JOY in moving your amazing body, you will have more confidence in every single thing you ever do in your life. We were given our bodies, and they are a gift. It is our job to be conscious, loving stewards of our physical vessels.” ~ A paraphrased quote from my friend Danielle. 

I hope you can treat your body well today with proper sleep, proper exercise, and proper nutrition. 

May gratitude be your constant companion on your adventures and ups and downs in this life.  May you aim to feel your best as you go about this life.  May you live your best life by living your life with purpose and on purpose. 


You rock!
You are amazing!

From Coach Matt


1) I will move my body today in ways that feel good to me.  
2) I will drink plenty of water to keep my body hydrated.
3) I will be grateful for my amazing body. 

Marathon Race Recap


QUOTE OF THE DAY: “You can do anything you set your mind to.”  ~Benjamin Franklin 

On February 16th, 2020 I completed the Austin Full Marathon.  That’s 26.2 miles in my best time of 4 hours 43 minutes and 56 seconds.  I had run the Austin Full Marathon in 2014.  This was my 2nd time to run this race.  My original thinking about running this race came about when I was running one morning and training for the Run for the Water race.  I thought to myself it is only late October and I am already training for a 10 mile race on November 3rd.  I think I could run the Austin Marathon this year.  I knew my sister Jenny had run it in 2018 and my brother- in-law Eric had run it in 2019.  So for 2020, I thought I would keep the family tradition going.  In the previous two years, I would run the Austin Half Marathon and then cheer Jenny and Eric on in the later miles of the race at mile 20 and 24.

I enlisted the help of a running/triathlon coach Briana Roehling.  She has successfully written several other triathlon plans for me in the past.   I asked her to write me a marathon training plan where I would spread out the miles through the week and not run any super-duper long runs.  She gave me a plan where my longest run was 16 miles and I packed in lots of other miles during the week.

Basically I ran 6 days a week and had one day of mostly complete rest.  I liked the discipline of getting a run in 6 out of the 7 days of the week.  There is usually a point in your training where you are like.  Ugh, I am tired of running and training and I hit that part too about 4 weeks before the marathon.  But I endured it knowing that my taper weeks were coming soon and I would be running less and less from that point on.

The day of the race was pretty cool.  To my surprise, I slept well that night and slept well most of the week.  I really felt rested and ready for 26.2 miles on race day.

I woke up about 4:00 a.m. and did some short meditations and sent out a Facebook post about the race.   I got ready to go with plenty of time for several bathroom breaks, hydration at home, and ample anti-chaffing measures.  My efforts paid off because I had zero chaffing after the race.

My friend and running buddy Jason Buhro picked me up promptly at 5:35 a.m. and we drove down to the race.  Eric Calder was also with us and he was doing the half marathon.  Jason was doing the full marathon.  We got there a little after 6:00 a.m. and walked over to the race start.  We parted quickly as I choose to use the first set of portapotties I saw.  I went pee and walked about the pre-race area.  I took a couple of pictures and we then did a warm-up lead by Camp Gladiator at about 6:35 or so.  After the warm-up, there were some other announcements and at some point we learned there was going to be a 20-minute delay in the race start due to a safety or traffic issue on the course.  After the race the Austin Marathon emailed us this:

“We would like to apologize for the delayed start of this year’s race. The delay was due to traffic safety concerns beyond our control. Our team collaborated with the City of Austin and Austin Police Department to ensure that the issue was fully resolved before the race started. We appreciate your patience while this took place.”

It turned out to be a full 40 to 45-minute delay before we actually started the race.  That was a bit of a bummer but we could not do anything about that and in retrospect I am glad the course was safe for us to run on it.  I went pee again during this further waiting time.

The temperature that morning was about 53 degrees or so and a little bit humid.  Once the race started we all were definitely ready to go.  The first 3 miles are a slow up hill on Congress and I made sure not to start off too fast.  It is definitely my tendency to start off too fast but I held to my pace of about 10 minutes per mile at this point.  I dialed in my preselected music selection which was a podcast called Above and Beyond Group Therapy  Electronic Dance music episode 365 the last 30 minutes of that which rolled right into Above and Beyond Group Therapy episode 364.

My wife and kids were waiting for me at mile 5 and I dropped off my long sleeve shirt with them.  I also gave them my dexcom continuous glucose monitor because it had decided to stop working today.  That’s right folks this is the part of the blog where I tell you I am diabetic.  My wife said see ya in 2 hours because she was going to be at mile 17.  The next miles were pretty good.  I enjoyed the people cheering me on and got and gave as many high fives as I could along the course.

Some of the fun signs I saw during the race included, “You Run Better than our government.”  “You could have slept in an extra 40 minutes.”  “You thought they said RUM. Didn’t you?” “Toenail lost and found ahead.” “Go random stranger”.  “You are awesome.”  “Only have 3 more miles to go.  I am bad at math.”  “Tap here for a power up”  “You paid to do this”  “That’s a lot of work for a banana”

At mile 12 there is a fairly steep downhill followed by a steep uphill.  My friend Mireya said she would be there and I looked for her.  I found her and I gave her a high five.  She ran up the hill behind me shouting motivational things at me like “You are the strongest runner out here.  You got this.  You are so awesome.  You look so strong.  Go Matt!”  It was pretty awesome.  After mile 12 I saw my sister at about 12.5.  That was great too.  At this point, about half of the people are turning to finish the race for the half marathon and the running field slims out quite a bit.  I ate a picky bar at this point and felt a little sense of relief and almost a little bit of a second wind.  I was like I am about halfway done.  I got this.

I turned my music selection to my motivational music called fearless motivation “World Off Headphones On.”  This music had several advantages.  It is motivational rap music at about 90 beats per minute.  The optimal running cadence is about 180 steps per minute so this provides a natural running cadence along with motivational music.  It eases my mind and body a bit to be able to run at a good cadence without having to think about it.   

I took one official potty break and went pee again at like mile 14 or so.

Camp Gladiator was at several points along the race and I made sure to get high fives and encouragement there.  My mom and step-Dad Gary were at mile 15 and that was good to see them there.  There was also this one guy at about mile 16 who was actually cheering runners on as he passed them encouraging them that they could do it!  I continued on to mile 16.5 or so where I saw my wife and kids again.  They greeted me with a warm greetings, a poster board sign, and gave me some orange juice.  This was a good thing.

My sister was going to be at mile 22 and I was getting a little tired by mile 18 thru 20 or so.  But around 20 or 21 miles in the 4:35 pace group came by me and caught up to me.  I was revived by their presence.  When I saw my sister at mile 22, I was like look at me I at meeting my goal.  I am going to finish this race at this pace.  I think I shouted 4:35 pace group at my siter.  But alas that did not last very long.  At about mile 22.5 to mile 23 I slowed and eventually came to a walk and then walked and then ran the rest of the race.  You might say I experience “the wall” during this point of the race.  I experienced a lot of pain in my calves and legs and feet during this portion of the race.  I thought wow this hurts! But I just kept going.  I thought ugh am I permanently damaging my body.  But I don’t think I actually did.

I hit mile 26 or so and there is a steep last uphill climb and then you finish. I was halfway up this hill and I had stopped mainly because I felt one of my toes going a little numb.  A lady asked me if I was okay.  I said yes I was fine.  But what I really wanted to say was something like,  “Lady I am on the 26th mile of this marathon going up the last steep hill of the race and my calves are killing me and my index toe was feeling a little numb so I stopped to walk for a minute.”  Ha!

I finished the race and my sister and brother-in-law Eric were there.  It was a great race with a great finish.  They gave me a ride home.

Total food consumed during race:

A pack and half of energy Clif bar bloks. One Ah fudge nuts picky bar. Several orange slices along the way at two or three times. Half a thing of an orange juice that my family gave me at mile 16.5. Liquids at almost every aid station that was Nuun and water. One Oreo cookie. One pretzel stick. That made my mouth dry. Two gummy bears.

Thanks for reading and support Matt’s Motivational Monday blog! I know this was a long read.  But I appreciate you. 

Doing this event proved to me something that I believe and that is you can do anything if you put your mind to it. 

Is there something you want to do?  A race like this?  Or maybe something else?  
You only live once!

From Coach Matt


I love taking care of my body.

Each cell in my body radiates with brilliant health.

I am grateful for my body.

I choose foods that nourish me.

I choose activities that make me feel alive.

I trust the wisdom of my body.

I am in control of my health and wellness.

I eat for health and nourishment.

My body can do amazing things.

My body is a vessel for my passions and gifts for the world.

I love my body.

I love myself.

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.