Explore. Dream. Discover.

Happy MONDAY! TGIM!

QUOTE OF THE DAY: 
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. 

For instance, this past Saturday morning when I woke up it was 45 degrees and raining and I thought ugh, I do not want to go running this morning.  I would rather just sit here on the couch.  But I was meeting a friend for a run and I went anyway.   

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!

AFFIRMATIONS OF THE DAY: 

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.

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! 

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Peace

Happy MONDAY! TGIM!

QUOTE OF THE DAY:
And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you. ~ Philippians 4:8-9 New Living Translation (NLT)


THOUGHT FOR THE DAY: How are you doing today? 

I am doing mostly well considering the circumstances.  That is what I have been telling people lately.  Why might I be doing well today and another person is not? 

I can’t say for sure but one of the things that brings me peace is quiet time or meditation time.  To that end, you have heard me talk about the insight timer app that has 1000’s of meditations on it.  And I still recommend that.  (https://insighttimer.com/)


This week I want to offer up one more tool you might find helpful and I will share another meditation I recorded this week as well.

The first thing that has helped along with regular meditation and prayer and listening to God is this app by John Eldridge. 

https://www.pauseapp.com/

It is pretty cool.  It has a one minute, three minute, five minute and ten minute pause in it.  It is a simple practice of giving everything over to God and asking him for more of him in your life.  There is also time for further reflection and listening during this time. 

I also created a little meditation as well. This meditation is done to a track called Everything’s a Cycle from Spencer Brown’s Album – Stream of Consciousness.  It reminded me of Ecclesiastes 3 which I read in this meditation.  Enjoy.  

Matt’s Motivational Meditation 2

Other than that I have been staying active and exercising when and where I can.  I have watched some pretty funny youtube videos from the Holderness family.  OMG, they are super funny.  This one here is Emily’s latest favorite.  And it is pretty funny as well about it being one week since they canceled school and how they are coping with it.   

One Week – Barenaked Ladies Parody


Lastly, I wanted to comment on Philippians quote of the day.  I feel what it is saying is when you fix your thoughts on the positive, worthy, and honorable things, then the God of peace will be with you.  So try that this week. 

What are you thankful for today?

1) I am thankful for my hands that can write this message.
2) I am thankful for my life and the gift of today. 
3) I am thankful for friends and family.
4) I am thankful for ways of keeping touch via Facebook, texting, and emails. 
5) I am thankful for this time to slow down a little.
6) I am thankful for laughter. 
 

May your life be filled with peace, laughter and love this week. 

From Coach Matt


QUOTES ON PEACE  FOR THE DAY: 

1) Inner peace is like a clean and spacious room, empty of unnecessary, old, or broken stuff.  ~Remez Sasson
2) Don’t hope that events will turn out the way you want, welcome events in whichever way they happen: this is the path to peace.  ~ Epictetus
3) The answer lies within ourselves. If we can’t find peace and happiness there, it’s not going to come from the outside. ~Tenzin Palmo


Share the Matt’s Motivational Monday love:

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

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

Happy MONDAY! TGIM!

QUOTE OF THE DAY:
  “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.  


https://soundcloud.com/user-336893288/matts-motivational-meditation

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.   


AFFIRMATIONS OF 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.

Happy MONDAY! TGIM!

QUOTE OF THE DAY:
“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

AFFIRMATIONS OF THE DAY:

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.

Happy MONDAY! TGIM!

QUOTE OF THE DAY: 
“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.

AFFIRMATIONS OF THE DAY: 

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

Happy MONDAY! TGIM!

QUOTE OF THE DAY:
“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. 

BAM! HAPPY Monday! TGIM!

You rock!
You are amazing!

From Coach Matt

AFFIRMATIONS OF THE DAY:

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

Happy MONDAY! TGIM!

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


THOUGHT FOR THE DAY aka MARATHON RACE RECAP:
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?  
GO DO IT! GO FOR IT!  
You only live once!

From Coach Matt


AFFIRMATIONS OF THE DAY: 

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.