Discipline, courage, and heart.



The real value of setting goals is not the recognition or reward, its the person we become by finding the discipline, courage and commitment to achieve them.


I rode my bike 30 miles this morning.  Why did I do that you ask?  It was on my triathlon training plan for this morning.  And I had the discipline, commitment, courage, and drive to complete that training session. 

Was it easy?  No.  It started off with some light rain on and off.  And I mean really light rain.  That stopped and started for the first 15 miles.  After about an hour it stopped.  It went well after that, but miles 25 through 30 were the hardest.  I was not used to riding that much at one time. 

I did the 30 miles.  I biked it.  It took about 2 hours.  And no one can take that hard work away from me. 

A lot of my training is not super fun.  I try to make it fun though.  I got to choose a longer route today than I normally would which was kind of fun. 

Sometimes the only person getting in the way of your success is you. 

I put in the hard work and trust that the training plan will lead me successfully to my goal triathlon race on June 27th. 

I got up out of bed in the morning.  I got on my bike.  And I rode those miles.  No one else can take that success away from me.  No one else can take that hard work away from me.  I completed it right? 

Put in the work. 
Celebrate your small victories. 
And keep winning at the game of life. 

Let’s do this Monday with a little pep in your step.
A little drive.  A little extra. 

Because the only difference between ordinary and extraordinary is that little extra. 

Happy Monday!

From Coach Matt

1) I am committed to anything I put my mind to.
2) I will follow through with every choice I make.
3) I take action every day towards my goals.
4) Nothing will stop me from getting what I want.

Fill your cup…


You can’t pour from an empty cup. Taking care of myself is important, not selfish and is actually a gift to my loved ones. Taking care of myself means I’ll have the energy and ability to love others better.  ~Shannon Long

THOUGHT FOR THE DAY:  I get up in the morning extra early before the family does and have some time for myself. 

I exercise to help me feel better and as an act of self-love.

I used to kind of think this idea was selfish.  Take care of yourself first?  Why would I do that when I have so many other demands and other people who need my attention and love?  I have work to do and I have a family to care for and give attention to.  How could I possibly justify more time to myself? 

Well, think about it.  You can’t pour from an empty cup.  If you don’t have anything left to give you, you really don’t have anything left to give.  I think especially as an introvert I need extra down time.  Extra time to myself to recharge.  I find that doing that daily fills my cup daily and hopefully I can find some extra time on the weekends to unwind a bit.  

I want to show up at work and with my family with love.  I want to show up with energy.  I want to show up with my best self.  Now some days of the week that is not easy because you are tired or something causes your day to be off.  But for the most part, I try to do this.  

What are some of your self-love practices?  Do you believe self-care is important?   

On this Monday be thankful for blessings and take time for yourself.  It doesn’t have to be a lot of time.  Just enough to fill your cup.  Happy Monday!

With thanksgiving and gratitude,

Coach Matt


I make time to nourish my mind, body & soul.
2) I value myself
3) I am worthy of love & fill myself up with love first.

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Being yourself is essential…



“Being yourself is essential because we put off our dreams by thinking we’re not enough, that we don’t have what it takes, that what we’re interested in isn’t right and we ought to chase after something else. My friend, you have everything you need to fulfill your dreams. They’re your dreams, and no one else’s. Never give up on them.”

~ Art Rios


Today you have another chance to show the world what you are made of!
Today you can show the world that you are not a quitter.

Today you can push harder.

Never give up!

Today you can do anything you put your mind to.

Yes, today is that day.

Today is a gift and today is a great day to be alive.

You have whatever it takes to conquer your demons!

This day is going to come and go whether you like it or not.

Will you push past the pain today?

Say to yourself:

I can!

I will!

I must!

This day can be whatever you make of it. 

Let’s do this day!


From Coach Matt

1) My life is a gift and I appreciate everything I have.
2) I’m doing my best and that is enough.
3) I have the power to create change.

Which wolf will you feed?



A grandfather is talking with his grandson and he says there are two wolves inside of us which are always at war with each other. 

One of them is a good wolf which represents things like kindness, bravery, and love. The other is a bad wolf, which represents things like greed, hatred, and fear.

The grandson stops and thinks about it for a second, then he looks up at his grandfather and says, “Grandfather, which one wins?”

The grandfather quietly replies, the one you feed.


You have been given new life today. 
You have been given the gift of today. 
Every day that you are above ground is a good day. 

Which wolf will you feed today? 

Will you be kind to another human today? 
Will you share something funny with someone else to try and help them laugh? 
Will you share a story with another to help them have hope? 

Respond below and tell me specifically how you will feed your good wolf!
I plan to get my exercise in and listen to plenty of affirmations.

This week may you feed the good wolf. 
May you fill your life and soul with a couple of awesome and amazing things. 
Happy Monday!  Let’s make this a great week!


1) “When you arise in the morning, think of what a precious privilege it is to be alive―to breathe, to think, to enjoy, to love” ―Marcus Aurelius
2) “Today is a new day. You will get out of it just what you put into it.” ―Mary Pickford
3) “This is a wonderful day, I have never seen this one before.” ―Maya Angelou
4) “If you have good thoughts they will shine out of your face like sunbeams and you will always look lovely.” ―Roald Dahl
5) “Write it on your heart that every day is the best day in the year.” ―Ralph Waldo Emerson

Share the Matt’s Motivational Monday love:

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

Spending time in nature and loving yourself


QUOTE OF THE DAY: “Owning our story and loving ourselves through that process is the bravest thing that we will ever do.”
~Brene Brown. 

THOUGHT FOR THE DAY:  Get outside – nature is so healing.

As you know for me, spending time outside in nature is very healing.  And as I have learned it is beneficial and healing for many of you as well.

This weekend I spent some time outside in Marble Falls at Sweet Berry Farms with my wife and two daughters and two other friends. The strawberry picking was phenomenal. I enjoyed the time picking strawberries. The weather was near perfect and I had the most delicious Strawberry Popsicle.

There was something youthful and restorative to be out there that I can’t quite put my finger on. Maybe it was just the way the strawberry fields looked.  Maybe it was the fun and relaxing atmosphere.  There were lots of families with young children walking, running and frolicking about. We had lunch out there at some picnic tables. My kids enjoyed it. My wife and I enjoyed it too. Needless to say, I will be eating a lot of strawberries this week.

I also went on a short walk with my wife along a trail on Sunday while the kids were at gymnastics. I also ran 10 miles total on Saturday. I was at Brushy Creek Park which was very nice indeed.

Now that you have a recap of my weekend, let me throw some motivational stuff at you.

One of the most transformational things you can do in your life journey is to love yourself. You are worthy of your own love. You are enough just the way you are. You can love yourself right now in this moment. And sometimes this act of loving yourself can grow into more and more love that transforms your mind and body and your overall health. It can go from being hard and awkward to becoming automatic and healing.

If you are new to this, just try saying I love myself. Say it over and over again. And then feel the love you have for yourself. When you see yourself in the mirror, say I love you.  Journal about the ways you love yourself. You have one life and one body.  Let’s love that this week. 

Matt’s Motivational Monday members there you have it.

  1. Spend time outdoors. Nature can be a tremendous healer.
  2. Love yourself a little more this week.

Random celebration:  My cat peanut also turned one year old this week.  He has mostly been a joy for our family. 🙂

Happy Monday!

How will you love yourself this week?
Reply and let me know.

From Coach Matt

1) You are allowed to be both a masterpiece and a work in progress simultaneously.
2) You yourself, as much as anybody in the entire universe, deserve your love and affection.
3) You are free, you are powerful, you are good, you are love, you have value, you have a purpose. All is well.

Explore. Dream. Discover.


Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. — MARK TWAIN

THOUGHT FOR THE DAY: Today I thought I would give you some resources that I listen to that fuel my dreams and my goals.  

1) https://www.darrendaily.com/ – This guy has a video message every day of the week Monday through Friday that is sent straight to your email box.  He also has an apple podcast – which I prefer because I can download them and listen to them in the car. 

2) I listen to the Rich Roll podcast pretty frequently too.  He interviews guests in a long-form format.  The episodes are often about 2 hours or so.  Each week Rich delves deep into all things wellness with some of the brightest and most forward-thinking, paradigm-busting minds in health, fitness, nutrition, art, entertainment, entrepreneurship & spirituality. Intimate, deep and often intense, these are not interviews. They are conversations.   They are a weekly aural dance designed to provoke, educate, inspire and empower you to discover, uncover, unlock and unleash your best, most authentic self.  

3) Fearless Motivation is another great resource I watch frequently.  They have a ton of videos to watch on the website and I am on their email list too. 

So there you have it.  Three more resources to add to your weekly list of things to subscribe to or listen to. 

Finally, I wanted to say one other thing.  Honestly, I am not always motivated to go work out or go do something I know I should.  I am human like the rest of you.  I have days where I wake up and I think I do not want to go work out. 

Go anyway.  Do the thing anyway.  Face the fear anyway.  Give that speech anyway. 

And 90% of the time I feel better after I do it.  So face your fear or do your workout anyway.  That’s my tip of the week. 

What is one thing you will do this week that will stretch you out of your comfort zone?  Stayed tuned next week to hear what mine is. 

Happy Monday! TGIM!


1) I believe in myself and my ability to succeed.
2) I am in the process of becoming the best version of myself.
3) My courage is stronger than my fear.

Conquer the day before it conquers you


“For a man to conquer himself is the first and noblest of all victories.” ~Plato

THOUGHT FOR THE DAY: Conquer the day before the day conquers you.

I have not always been a morning person. But somewhere along my journey in life, I learned a powerful principle.  

If I woke up and did a workout and some prayer and/or some meditation before work started, I had a lot more energy and focus to face the day.  

Beat the sun up. Get up early. Get some movement in. Meditate in silence or with a meditation app. Listen to motivational audio on youtube etc.   Doing this first thing in the morning has the power to totally transform your life. Learn the power of your morning routine.  

I was reminded of another principle as well. And that is doing your hardest task first. I think Brian Tracy talked about it in his book Eat that Frog.  

I know for me I am at my best in the morning after I have done my morning routine. But I also know my main energy and productive block for work is also high in the morning.   When are you at your best?  

I know I also get work done in sprints. What works well for me is to work for say 25 to 35 minutes and then take a long 15 to 20-minute break.  

Another kind of motivation can come from doing the following: Take a 10-minute walk, take a hot shower or bath, do some Wim Hoff breathing.   Ever notice you have great ideas in the shower?  

Doing one of the top three activities helps you relax which can bring a certain focus to your day.   In summary:  

  1. Get up early and beat the sun up. Workout or meditate.
  2. Do your hardest task first thing in the morning.
  3. Do work in short sprints and then take a little break.

  Which one of these tips will you implement this week? I would love to hear about it. Reply and let me know.   From Coach Matt

1) I am discovering what brings me joy.
2) When I open my heart, my mind is free.
3) I can accept love today.

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! 

Excellence is a habit…


QUOTE OF THE DAY: “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” ~Aristotle

THOUGHT FOR THE DAY: It has been said that being excellent is doing a lot of little things really well.  And that can mean having some really good habits in place in your life. 

For instance, the night before every workout I always lay out my clothes, my shoes, my socks, and everything else I need.  This makes it that much easier to just wake up in the morning and change into my clothes to go workout.  That might seem small.  But doing this over and over again has become an essential habit in my life that I have mastered.

What small things in your life could you master?  

I also recently started to prepare the 10 ingredients in my morning smoothie into a small cup beforehand, so all I have to do is dump it into the smoothie when I make it.  Genius right? 

What if you surprised yourself with your ability to conquer your problem by breaking it down into small doable parts? What if you surprised yourself with your own rare and brute strength? What if you surprised yourself and found that you had what it took to face that giant impossible problem? What if you surprised yourself and did that thing that scares you most? What if you took the risk and it paid off? What if you surprised yourself with the strength to go through the most difficult and hardest parts of your life? What if you surprised yourself with the gift of showing up and just being there for another person? What if you surprised yourself and took the next step in your recovery process from your addiction? What if you surprised yourself today?

SONG OF THE DAY: Today is the Day Song from Fearless Motivation 


1) Today is a new day.
2) Each moment is a fresh new moment for me.
3) I feel joy and contentment in this moment right now.
4) I have peace and inner joy.
5) Today I will listen to my body and give it what it needs.
6) I will make healthy choices today in my steps and in the ways I fuel my body.
7) I will drink lots of water today.
8) I am grateful for this moment and find joy in it.
9) I am thankful for this day.
10)I live fully in the present moment.


From Coach Matt

Motivational Goodness…



“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.” ― Lao Tzu

THOUGHT FOR THE DAY:  I have a few favorite quotes that I like to return to from time to time.  This was one that came up for me today. 
  I will now share some general ideas that I think are relevant.  Sometimes I feel like a motivational content aggregator.  I see things on Facebook and listen to motivational and inspirational things throughout the week, and sometimes I just collect them and share them with you in this email format. 

As I was thinking about motivational things, I came up with the following:

You are unique and special and can offer something unique and special to this world.

Let your light shine!  

Go out there into the world and shine your light.

Do not worry so much.    Worry is a polluted stream that runs through your brain. It drowns hope and optimism and kills faith. Worry is interest paid on trouble that never happens.  

Invest in yourself, work on yourself, set some goals.  

“The only person that can stop you from reaching your goals is you.”~ Jackie Joyner-Kersee  

What are you going to do with your one and only precious life?   “Look before you leap. So look. But do not look for too long. Do not look into the void of uncertainty trying to predict each and every possible outcome, to evaluate every possible mistake, to prevent each possible failure. Look for the opportunity to leap, and leap faster than your fear can grab you. Leap before you talk yourself out of it, before you convince yourself to set up a temporary camp that turns into a permanent delay on your journey into your own heart.” ~Vironika Tugaleva  

You can do anything you put your mind to!

To be bombarded with doubt is human nature… but don’t let it get the best of you. Instead, change your mindset and let it help you reevaluate your capabilities and understanding about yourself. Don’t let your fears eat up your dreams, you may end up regretting it…

After reading that, I hope it helps you and gives you some motivation to be your best self.  If you feel so moved by it go ahead and click here to donate and support Matt’s Motivational Monday.   

1) You can do anything you put your mind to.
2) You are special and you are loved.
3) You already have everything within you to reach your goals. 
4) I know, love, and trust myself today.
5) I am terrific just the way I am!
6) I believe in myself today.

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

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!