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! 

Affirmations 101


Affirmations are our mental vitamins, providing the supplementary positive thoughts we need to balance the barrage of negative events and thoughts we experience daily.”
~ Tia Walker

THOUGHT FOR THE DAY: A quick google search reveals that we have over 6,000 individual thoughts on an average day.  You might have wondered why I include affirmations at the end of every Matt’s Motivational Monday email I send out. 

I think today’s quote of the day sums it up nicely. 

The thoughts we think are very powerful.  You can fill your headspace up with a lot of different things.  If you fill it up with positive affirmations, then they just seem to get into your head and seep into your soul.  If you repeat them throughout the day, they act as a kind of resetting of your mind. 

Have you found that using affirmations has helped you have a more positive mindset?

I have definitely had days where an affirmation or series of words helps me to stay focused or just has a healthy effect within me. 

Here is a good article on this subject:

Here is a song that I listened to this morning that had some cool lyrics:  
Cuebrick feat. IIVES – Kingdom Of Fire (New Horizons 2019 Anthem)

Happy Monday!

From Coach Matt

1) By being myself and doing what I love, I make a significant contribution to life.
2) I am following the natural rhythm of my energy.
3) I choose to see the greatness within me.

Today is a new day…


QUOTE OF THE DAY: “It’s a fresh new day, a fresh start, fresh energy, new opportunities.  Get your mind right, be thankful, be positive and start your day right.” 


Today is a new day.

I have never seen a day like this one before.

Today would be a great day to go to work to set your own inner greatness free!

You can begin again today.

You can start today with a new you.

You don’t need a new year’s resolution to start new habits.

All you need is a Monday.

Remember you become what you think about most of the time.

What are you feeding your mind?

Say to yourself, “Today I can make a change.”

Today you have control of a couple of things:

  1. What you eat (nutrition)
  2. How you move your body (exercise)
  3. What you are grateful for (Be thankful)
  4. Your own inner self-talk (Be Kind to yourself)
  5. How much kindness you show to yourself and others (Show a lot of kindness to you and others)
  6. What you believe (You can control your thought life)  


1) I am filled with energy and enthusiasm.
2) Water is my favorite beverage. I drink lots of water to cleanse my body and mind.
3) My happy thoughts help create a healthy body.
4) I am worthy of my own love.
5) I feel good expressing myself in all sorts of creative ways.
6) I advance confidently in the direction of my dreams.
7) My momentum is increasing every day.

“I am a human being, not a human doing.”


“I am a human being, not a human doing.”

― Kurt Vonnegut

THOUGHT FOR THE DAY:  I like to do stuff.  I like to accomplish things.  I like to make lists and cross things off.  There is a very real sense of accomplishment in doing things and getting things done. 

And in some parts of my life, I do enjoy doing things and need to do things.  I need to do the laundry and work to pay the bills etc.  But beginning in February, I have tried to focus on this phrase ” I am a human being, not a human doing.”  It’s almost like an affirmation.  It has turned into a statement I repeat frequently.  And I think it’s something God has helped me see and focus on too.  

I often start my day with some sort of meditation.  Some listening to the silence.  Perhaps listening to a motivational audio track or some recorded affirmations.  The other day I woke up a little earlier than normal and just started listening to a comedy podcast called Hook Line and Smiley.  And I laughed and was entertained.  I then listened to some videos from the Holderness Family.  They are hilarious! I think the Holderness Family are very funny because they are about the same age as me.   

As I reflected on my morning, I thought to myself.  I didn’t workout this morning.  I didn’t really get or feel motivated.  I didn’t listen to any affirmations.  I didn’t necessarily do anything productive except laugh.  I definitely think laughter is  important in life.   

But that’s when I heard it again, “I am a human being, not a human doing.” In a quick google search on this quote, I found this website article on this very subject called, “Be a Human Being, Not a Human Doing.”

The last paragraph of that short article says:

” Remember, you are more than the total amount of tasks you can get through in any amount of time. You have value regardless of how much you accomplish. At the end of the day, you are a human being, not a human doing. “

In this colder Austin weather, I have literally been not doing as many activities as I would normally do.  Our family has not been doing as much either.  I have been really trying to embrace this quote of the day.  And I hope that you can do that too. 

From Coach Matt


1) I approve of myself and love myself deeply and completely.
2) I am worthy, precisely as I am.
3) I say “yes” to things that feel good to me. I am allowed to enjoy life.



QUOTE OF THE DAY: “Clutter is nothing more than postponed decisions.” ~ Barbara Hemphill   

THOUGHT FOR THE DAY: This Saturday, I did not do any exercise in the form of running or biking or swimming or Camp Gladiator or anything like that.  I had agreed after my 16 mile race last Saturday, to take a Saturday off and spend some time at the house and with Anna. 

I transferred my energy that I would have normally spent exercising and focused on de-cluttering a few things.  One of the areas that I de-cluttered was my desk area.  I can take a deep breath and look at the area and see how it feels so much better.  It feels lighter.  It feels fresher.  It feels good.  It looks good.  It is simplified and there is less for my eyes to look at. 

I also did some de-cluttering of my work “desktop space” if you know what I mean.  It’s the dumping ground for every piece of data I don’t know what to do with.  I cleaned that up and looking at that feels better too. 

I also listened to a part of little book about de-cluttering and did part of an online course on this subject. 

I spent some good time looking around and thinking about de-cluttering and I found that it is helping me feel better.  There are so many things that weigh down our soul that we don’t even realize we are carrying around every day. 

I have for a long time known that I enjoyed the outdoors.  I like the outdoors for a variety of reasons.  It feels so much like freedom and natural.  And it feels naturally devoid of clutter.  I like the green space and the trees and the whole experience just feels good.  Getting in nature is always good for the soul.  De-cluttering also feels good for my soul. 

Have you ever had to de-clutter your spaces? 

I learned that everyone has some amount of clutter.  There is no shame in it.  But it does feel like a lot to go through.  I guess the key is to try to go through it little by little and tackle it in short bursts of maybe 15 minutes a day.

Once again thanks for your support for Matt’s Motivational Monday. 
It means a lot to me!

Have a great Monday!
De-clutter some stuff today and let me know how it goes. 

From Coach Matt


1) Today I create a wonderful new day. 
2) My life feels lighter when it is less cluttered.
3) My today begins and ends with gratitude and joy. 

New month, new goals.


QUOTE OF THE DAY: “The finish line is just the beginning of a whole new race.”  ~ Unknown Author 

THOUGHT FOR THE DAY: On Saturday, I completed a 16 mile trail race called Goodwater.  It was around Lake Georgetown in Texas.  I had heard the trail was technical and I had been out to the lake before, but I wasn’t quite prepared for how hard it was going to be to run the whole 16 miles. 

In short, I would like to rename that run, “Relentless Rocks.” 

There were so many rocks out there on the trail that you had to be careful at almost every step.  I did train specifically on some harder trails at Brushy Creek Park, and did trail running as much as I could before the race.  But after 12 to 13 miles I was just mentally exhausted.  It was physically hard on my body, but it was also hard on my mind. 

I listened to some music for a good amount of the time, but I switched to a comedy podcast called Hook Line and Smiley at about mile 13. 

The last 3 miles I resorted to a mix of walking, running, and hobbling.  I just couldn’t run with the precision it would take to not fall for the rest of that race. 

As I was running, I thought this run is just relentless.  There are rocks everywhere and if I took a couple of wrong steps I would have fallen. 

Then I thought, but isn’t life just like that?  Life just comes at you whether you like it or not.  Life is relentless sometimes.  Are you with me? 

You can go through it and deal with life for the most part.  And you will get through it, but life can just be relentless.  Can’t it? 

You have to navigate it whether you trained for it or not.

You have to navigate life through the ups and downs. 

And you have to get right back up when life knocks you down. 

I slipped once early on in the run, but it was no big deal.  I just got right back up as if nothing happened.  I didn’t fall and hurt myself which was just amazing! 

I tripped myself up a couple of times but then caught myself from falling. 

Such is life huh? 

Now that I have crossed the finish line of that race, which I had been training for about a month, we have a new beginning that is upon us. 

Today is February 1st.  We have a whole new month to set goals and execute them.  I want to dig deeper within myself and see what is there.  I want to work on myself more.  I want to be a better version of myself. 

And now the real work begins. 

In January, I had the new year mindset.  But that 31 days have come and gone now.  And now the real work begins. 

What are some things you want to work on in February? 

Share them with me and let’s go on this journey together. 

Happy Monday! 

From Coach Matt


1) My life is filled with joy and vitality.

2) I refuse to limit myself. I am always willing to take the next step.
3) When life trips me up, I don’t stay down.  I get right back up and keep on going. 

When you focus…


“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. 

Jigsaw Puzzle Motivation – Part 2


“There are no extra pieces in the universe. Everyone is here because he or she has a place to fill, and every piece must fit itself into the big jigsaw puzzle.” ~ ~ Deepak Chopra

THOUGHT FOR THE DAY: This week I am continuing my jigsaw puzzle motivation.  Welcome to part two. 

1) In our family, almost every time we put in a piece to the puzzle we celebrate it.  I usually give or ask for a high five.

I love the idea of celebrating small wins in your life.  Whenever you go through a struggle or a challenge and you get to the other side, celebrate that.  When you work on a puzzle, every piece can be a bit challenging and so finding a piece is worth a small celebration.  I usually say out loud, I got a piece! 

How cool is it when you find that pieces of your life are coming together? 
Do you celebrate that?  When you have something cool happening in your life, do you share that? 

I find this small practice is very rewarding.  When you end your day with all of your wins, it feels more positive. 

2) In our family, the lighting in the living room is not that great.  At one point in the puzzle, we got out another small light to illuminate the puzzle. 

WOW!  How often do we need to shine our light in order to see the puzzle pieces in our life go together? I am often surprised at other’s perspectives on things.  I often find myself saying, “Wow I never thought of it that way.”  Or “That is an interesting way to look at it.” 

I think shining light on a dark place in your life, and sharing that with others ultimately brings healing.  In fact, a lot of the times when I run in the early mornings I title my runs, “Shine your light in the darkness.” 

3) Finally, to bring it all the pieces of the puzzle together you often need help.

I say this often.  If you need help with a certain area of your life, ask for it.  Seek medical help.  Seek a professional licensed counselor to talk through your issues.  Seek emotional help.  Seek physical health.  They all matter when it comes to your full puzzle of health and for the full puzzle of your life to make sense.   

That’s a wrap for today folks. 

Happy Monday!

Let’s be the light that shines in the darkness.
Let’s help others with their puzzle pieces in life. 
Let’s love ourselves and help others. 

From Coach Matt


1) The love I have for myself spills over into my love for others.
2) I am taking good care of my body today.
3) I treat my body with care and respect, knowing that it is the home of my soul.
4) Today I dare to be with me and all that I am.
5) I know I am making a positive difference in the world today.