Improve 1% Every Day!



QUOTE OF THE DAY: Improve 1% every day.  

THOUGHT FOR THE DAY: Imagine if you improved one thing in your life for the next year by 1% a day.  What if you just took one little step towards that goal every day?  Consistent hard work over time equals improvement.  It equals amazing.  It equals a better you.  It equals better nutrition, better mental health, or a better relationship.  Or whatever else that goal is. 

That is exactly what I have done with Matt’s Motivational Monday email list and website and now facebook page.  It is consistently taking the time to do what you are passionate about and continue to keep doing it time and time and time again.  Eventually, you will see the results you are looking for. 

I recently did the lifetime indoor triathlon where you have 10 minutes to swim as many laps as you can, and then 30 minutes to bike as far as you can and then 20 minutes to run as far as you can.  The last time I did that race I swam 15 laps in the pool.  This year I did 17 laps in the pool.  That was improvement.  I would dare say that is a little more than 1% improvement.  Maybe it’s not 37 times improvement either.   It is somewhere in the middle, but then again I did not work for an entire year at the swimming.  But you get the idea right? 

This week may you improve 1% in your steps taken, in your miles walking, in your healthy eating, in your meditation, in your journaling efforts, in your exercise, in your dreaming or in whatever area of life you want to improve.

Never give up.
Keep going.
Follow the path that is in front of you.
Keep trying.  Keep improving a little each day.

Here is an article if you want to read more:

1) Every day, in every way, I am getting better and better.
2) I wish the best for everyone.
3) I must be the change I wish to see in the world




QUOTE OF THE DAY: Laughter is the best medicine.

THOUGHT FOR THE DAY: Today’s message is going to revolve around laughter.  On Friday night my wife and I went to see Tim Hawkins who is a hilarious comedian.  You can check out his stuff on youtube here or his website here.  Please do for a good laugh.  He also has a podcast which I listen to on my way home from work in the car.  I find I laugh when I do that and arrive in a better mood when I pick up the kids and head home.  That link is here for his podcast called Poddy Break. 

Laughter is so good for the soul.  We laughed so much and for so long and it was so good for the mind and body and soul.

In short, according to the Mayo clinic laughter can stimulate organs and increase endorphins, sooth tension, improve your immune system and improve your mood, and increase personal satisfaction.  The whole article is here:

One of my friends says – don’t take yourself so seriously.
So enjoy some laughter in your day today.

May you fill your life with laughter and be able to laugh at yourself and your life.  May you feel the benefits of laughter too.

What are your favorite ways to laugh?  What brings your laughter?  Do you have any good knock, knock jokes to share?

Also if you haven’t done so already join Matt’s Motivational Monday facebook group here:


1) Spontaneous laughter is the joyful soul’s pure delight.
2) It is natural for me to love and laugh
3) Every time I laugh or smile I create positive healing and energy. 

Happy Monday!

Peru - Paracas National Reserve


QUOTE OF THE DAY:  Even small waves make it to shore. Use the potential you have through intention and action and enjoy your journey. ~ Tony Curl
THOUGHT FOR THE DAY: I am going to take this quote a little at a time.  To me the first part of the quote, even small waves make it to shore, symbolizes that your small everyday efforts matter.  Your small habits matter.  Sometimes choosing a big goal like losing 50 pounds is overwhelming.  But when you break it down into monthly goals and then weekly goals and then daily goals then big dreams and big goals can seem more doable and less scary.

The second part of the quote, use the potential you have through intention and action and enjoy your journey, to me is also about habits and intention and action.  So it kind of ties back to the first part.  If you have a goal in mind to overcome your fear of say public speaking, then the first step might be to go to a Toastmaster meeting.  Once you go to a meeting or two or three or twenty then you can work on giving your first speech.  After you give your first speech and get comfortable being uncomfortable then you experience growth, and give your second speech and third and so on and then you are less scared of public speaking.  That’s what I did for example with my fear of public speaking.  And then additionally enjoy the journey to your goals.  Enjoy the journey.  We are all on a journey.  Let’ have fun with it.

I have also been listening to this video series – It’s a pretty cool thing.  Kyle Cease is funny and entertaining as he explains how life transformation can work.  It’s only $20 for the entire 10-hour video series.  It is pretty cool.

I also have been working with a life coach and that has been going well too.

So push back your fear.  Do that thing that scares you.  And have a great Monday making small gains on your weekly goals, daily or monthly goals.

Who is working on a daily goal? Or a weekly goal?  Or a goal for January?


I am fearless.
I am limitless.

I am calm and mindful.
I am compassionate with others and myself.

TGIM! ~ A Hero Quote ~



QUOTE OF THE DAY:  A hero is one who has healed their own wounds and shows others how to do the same”. – Yung Pueblo

THOUGHT FOR THE DAY: Lately I have been learning about this quote more and more.  I have my own wounds just like anyone else.  I have my own wounds from the way I was raised and the way my parents showed me love and shaped my world view.  I have my own wounds from my parent’s divorce.  There is still healing to be done there and as I become more healed I feel more alive.  And as I feel more alive I feel like I can help more people with Matt’s Motivational Monday’s messages.  I feel like I can help more people at work and with everything in my life.  I am enjoying life to the fullest and doing a lot of things to heal and to make myself the best version of myself.  Is life always unicorns and rainbows?  No definitely not.  Life is a mix of good and bad things.  But if you can list the things you are thankful for and keep chasing after your dreams, life can be pretty interesting.

Happy Monday.  TGIM!

May you find your purpose in 2019.
May there be an opening up for your voice.
May you proclaim your truth
May you honor yourself
May you be the light in the darkness.
And be the change you want to see in this world.
Because the world is waiting for your uniqueness.

In 2019 will you take that chance?
Will you do that thing that scares you?
Will you get the help you need to be a better parent, employee or friend?  Will you?

Because on the other side of your fear is greatness.  They say it won’t be easy because if it was easy, everybody would do it.  But it will be worth it.

It’s time to change your life and step up and be the person you were meant to be and there is no better time than now to get started on that.

So take some chances in 2019.

Get in touch with your crazy side and let’s make this the best year of your life.


1) I have the power to overcome hardships.
2) I am being sculpted into the best version of myself
3) I choose to stay strong, stay positive, and never give up

Feed the Right Wolf




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.  Which wolf will you feed today?

In this new year will you choose to do more things that bring you joy, peace, and hope?  What if you did say 10% or 15% more of the things that brought you joy this week?  Or in this month or in this year?

I think that could be a real game changer.

Our family took a trip to Pedernales Falls State Park this past weekend.  It was so amazing to spend about 5 and a half hours in nature.  We hiked around with our kids and two other families and had lunch.  It was really cool.  It was healing for the soul.  It was adventurous.  It was fun. I think it was great for everyone who went.  There is something healing to get out in nature and being unplugged and not having cell phone service.

So this week may you feed the good wolf.  May you fill your life and soul with a couple of awesome and amazing things.

Happy New Year 2019!  Let’s make this a great year!

AFFIRMATION OF THE DAY: I will show more love to the people in my life whether they deserve this love or not.  And I will expect nothing in return. 

Happy New Year!



QUOTE OF THE DAY:  “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”

THOUGHT FOR THE DAY: I hope that in 2019 you can find some hope.  I hope that in 2019 you can find community.  I hope that in 2019 you can make new friends and strengthen your own support network.  In 2019 I hope that you can find love and that you can love yourself.  Because in the end, it’s all about love.


1) 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.

I just want to take a minute to say I sincerely thank you for your love and support for Matt’s Motivational Monday in 2018.  It was a new thing I tried out of the abundance of my heart and out of something I thought I was supposed to do.  I hope you found it helpful in your lives in some small way.

Happy New Year to all you amazing people. Thanks again.  I love you all.


Merry Christmas!



QUOTE OF THE DAY: It’s not what is under the tree that matters, it’s who’s gathered around it.  

THOUGHT FOR THE DAY: Enjoy your time with your friends and family this holiday season. 


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 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.  It also helps support the costs to run my website:

Click here for more information.

God Bless,

From Matt

Don’t play small



QUOTE OF THE DAY: Don’t play small.

I think that if there is anything in your life that you think you were meant to do, any dream or goal you have for your life and you are not going after it, and you are not making small steps towards, then every day you don’t do that, you are selling yourself short.

Don’t play small.

If you have a goal or a vision, go do it.  Do something about it today right now.  Because maybe you are the person that needs to get that thing done.

Don’t play small.

I mean if you have a purpose in this life, if your heart is beating then go out and do that thing.  Listen, life is short and goes by way too fast to be wasting on just existing or just getting through the day.

Don’t play small.

Maybe someone is watching you and waiting for you to do that thing so that they can go do that thing.

Don’t play small.

Here are some goal races I am doing in 2019.

3M Half Marathon – January 20th
Lifetime Fitness Indoor Tri – January 27th – COME JOIN ME!

Over the past year, I have been doing Camp Gladiator and Camp Gladiator has some free codes to get camp for free for the month of January.  But you can start now if you want.  I have free codes.  Let me know if you would like one to try out a great workout for free with great trainers and to make some new friends.  Camp Gladiator has helped me get into the best shape of my life.

“If you change the way you look at things, the things you look at change.”

~ Wayne Dyer

1) Success is internal. Not external.
2) Pursuit is everything. Enjoy the journey.
3) We need not so much more answers, but rather, more imagination.

Looking for a gift for Christmas.  Why not support Matt’s Motivational Monday?  Your $1 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.  It also helps support the costs to run my website:

Click here for more information.

Your only limit is you



QUOTE OF THE DAY: Your only limit is you.  

THOUGHT FOR THE DAY: You never know what someone is going through so give someone a high five or a hug today.  Or give someone you have been thinking about a call.  It’s the holidays and this can be a hard time for many people.  Let’s celebrate that we get to live life together with our friends and family this season.

Let’s continue our habits.  Let’s do some awesome things.  I am training for a half marathon on January 20th and also training for a mini indoor TRI at the same time on January 27th.  Fun times ahead.  Let’s get some goals together and crush them.


These affirmations are from a meditation I listened to on insight timer,  which I highly recommended you check out.

1) Today is a gift I cherish
2) I accept my flaws as part of my beauty
3) Today I will nourish and love my body by feeding it healthy foods. 

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.