Improve 1% each 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. 

This week may you improve 1% in your steps taken, in your miles walking, in your healthy eating, in your meditation, in your journal 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

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! 

Consistency is key


“When you focus on being the best person you can be, you draw the best possible life, love, and opportunities to you.”
~ Germany Kent

THOUGHT FOR THE DAY: I want to say that last week’s experiment of writing down the things that went right in my life was a success.  I had a lot of things that went “right.”  I had some other things that did not go as well, but I was able to use the term at least I still have “____” in my life.  I was able to reprogram my mind a little bit just for that week and say I improved on one aspect of my mental life. 

Here is your exercise tip of the day: 

Consistency is key when it comes to exercise. (Or any other habit for that matter)    

Consistency can make or break you.

You can choose to get your exercise in every day.
Or you can choose not to.

You are 100% responsible for your life right now.

Are you meeting your exercise goals?

It’s up to you. It’s in your hands. You can decide right now when you get this email or via this blog to change your goal by getting up and doing something about it. You don’t even have to wait another second. You can get up from your desk or work area or wherever you are and walk around right now.  You can move your body right now.  Try it.  How does that make you feel? 

You can set out your workout clothes the day before, so when you wake up in the morning you don’t have to think about it.  I have heard some people sleep in their workout clothes, but I have not done that. 

You can make this life into whatever you want it to be.

Reach for your goals. Reach for your dreams.

Step it up. Step it up right now.

You can do this.

Always cheering you on,

From Coach MATT


1) I am growing into the person that I want to be.
2) I am doing the things that the best version of me would be doing.
3) I am amazing and I love myself. 

Seeing the joy


  “Most folks are as happy as they make up their minds to be.” ~Abraham Lincoln

THOUGHT FOR THE DAY:  This week I am focusing on and aiming to celebrate joy.  I am going to concentrate on what is going right with my life.  I am going to celebrate the good.  I am going to keep a list of all the things this week that went right. 

This is another idea I got from my iToast group.  We had some really powerful speeches the first week of January and I am still mulling them over.  One of the members in the group says she does this very thing.  She has a specific notebook where she lists everything that is going right for her that day.  I think this could be a valuable exercise.

It is kind of like counting your blessings or being grateful but with a little bit of a different twist.   

My current list looks a little like this:

Wins for the day:

1) The other day I shared some extra nip guards with a friend who is running the 3M half marathon.  (Sharing is caring.) 
2) The running group I run with at 5:00 a.m. on Tuesdays and sometimes other days made a sweet running shirt and I wore it to work out in today.
3) I discovered another guy that I run with has a daughter in the same girl scout troop as Emily. 
4) My daughter Emily is selling girl scout cookies and had a really good first day.
5) I made it alive to take my daughter to gymnastics.
6) I am actively de-cluttering my life. 
7) We live in a house that gives us shelter from the elements.
8) I like the neighborhood we live in. 
9) My marathon training is going well. 

Happy Monday! TGIM!  Thank God it’s Monday!

Respond back to this blog with your own list of things that went right today.  Respond back with your gratitude list.  I would love to hear what is going right in your life today. 

Cheering you on,

From Coach Matt


1) Today I will look for the good in the world.
2) Today I will concentrate on what is going well in my life.
3) Today I will love my life and choose to see it joyfully.

Love vs fear


QUOTE OF THE DAY: Make decisions out of love not fear 


It has been said that you can live your life one of two ways. One is to live your life making your decisions based out of love. And the other is to make your decisions out of fear. Let’s make our decisions today out of love.

I want you to do something with me now, and that is to take your hand and close it tightly into a fist. Really close it tightly and notice how that feels.

Does it feel closed off?
Does it feel fearful?
Does it feel like you are scared to make a decision?

Now take that same hand and open it all the way up and hold it out and up like you are reaching for something.  Maybe reaching for the unknown.  

How does that feel?
Can you give and receive love in that way?
Does that feel more open, maybe more vulnerable?

I have been trying to live my life basing my decisions on love and an open hand recently. I have been trying to be open to what God or the universe is telling me and it has been interesting.

I feel confident that since I woke up today and have been given this life today that I am going to live today and survive the rest of today.   Although there is nothing certain in this life, but I have today. I have this moment and the many moments we have shared together.  And I want to make the most of this moment and this day. I don’t want to waste this precious life.

You know people often set goals around this time of year. New Year’s resolutions and such. I am all for that. I am all for a new you. New Year – new you. Eat healthy, get enough rest, exercise.  If you have goals shout them out loud.  Shout them to me.  Shout them on social media and if want an encouraging audio message sent to you every Monday, let me know and I can get you setup with that regarding reaching your goals. 

Next week I will continue on with this message which is an excerpt from a recent speech I gave at a Toastmaster group called iToast.  It’s a great way to interact with like-minded people with goals for their life and for getting out of their comfort zone and actually speaking in front of other people. 

Happy Monday! TGIM! Never give up and always be thankful. 

From Coach Matt


1) Today I will live life with an open hand
2) Today I will live life more in the moment
3) Today I will live life freely and as it comes my way. 

Happy New Year! Happy Monday!


“Yesterday’s the past, tomorrow’s the future, but today is a GIFT. That’s why it’s called the present.”


Today we were given a gift. We were given a present. We can’t go into the past and change anything about that. We can’t go into the future and change that unless you have a DeLorean and a flux capacitor. All we have is the present moment. All we have is our breath and our bodies here and now. What a great gift each of you here is to the world.

Each of you is unique and special. One in a million. Or some say even higher say one in 4 hundred million. Living and breathing miracles right here on the other side of this screen. 

Happy New Year Matt’s Motivational Monday members.  
Happy New Year to the miracle of life.

It has been said that you can live your life in one of two ways. One is to live your life making your decisions based out of love. And the other is to make your decisions based out of fear. Let’s make our decisions today based out of love.What will you do with this precious gift today? 


1) I will live this day to the fullest
2) I will live this day with my goals for the year 2020 in mind
3) Today I have a never give up mindset
4) Today is a beautiful day to be alive
5) Today I thank God for the gift of life

Happy New YEAR!

Let’s live this day with joy. 

Do you have any new year’s resolutions? 

Let me know by replying below….

Let’s work on our goals together. 

Happy New Year!


“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”


Welcome to your last email of 2019. 

I hope that in 2020 you can find some hope.  I hope that in 2020 you can find community.  I hope that in 2020 you can make new friends and strengthen your own support network.  In 2020 I hope that you can find love and that you can love yourself.  Because in the end, it’s all about love. 

I am cheering you on in 2020! I am routing for you to do amazing things!


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.

Happy New Year to all you amazing people. Thanks again.  Thanks for reading my blogs every week. Thanks for being here. Thanks for being you. Happy new Year!


Do you have any plans to celebrate the New Year?  

Do you have any new year’s resolutions?

Let me know!

From Matt

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: I am full of peace and gratitude for this past year.  Thanks so much for being part of Matt’s Motivational Monday.  I appreciate you reading this email or blog and spreading the joy.  I hope to have an even bigger impact in 2020.  So feel free to share the good news this Christmas and throughout the year about Jesus and about how the God of the universe loves you and has a plan for your life.  And feel free to tell your friends, family, co-workers about my website and my email list. 

Merry Christmas!

Enjoy your time with your friends and family this holiday season. 

Dale Carnegie was once quoted as saying “Today is life-the only life you are sure of. Make the most of today.”


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.