A journey of a thousand miles…

QUOTE OF THE DAY: A journey of a thousand miles begins with a single step.


THOUGHT FOR THE DAY:  Have you ever thought about an impossible task before you and been paralyzed by fear?  Sometimes you just need to take the next best step toward that goal or task.  There is always a way or a step in the right direction.

Happy Monday!  Let’s put our best foot forward and take some positive steps in the right direction in the journey of our lives.


1) I rejoice in the journey that is before me. 

2) I am divinely guided and supported in my journey.

3) The possibilities of my journey are endless.

“People always ask, “How do you break mental barriers?” “How do you find the motivation?” “How do you keep going when things get hard? It’s simple. You just do. You simply take the next step.” – James Lawrence the IRON COWBOY  

From Coach Matt

What story are you telling yourself?


QUOTE OF THE DAY: The only story that matters is the one you tell yourself.  

THOUGHT FOR THE DAY:  I was listening to some motivational material and this one idea stuck out at me.  The story that you tell yourself matters. 

At the beginning of every Fitbit class I coach, I tell them a story.  I tell them that when they sign up for my Fitbit class they automatically become a Fitbit Champion.  I repeat this story over and over again every 12 weeks because I think it matters.  I think if you tell yourself you are a Fitbit Champion then you will do certain things differently.  You might get more steps in that day or that week.  You might eat healthier.  You might eat like a champion.  You might even believe in yourself in a new and different way.  You might make up a whole new different story about yourself.  How cool is that? 

What story are you telling yourself?  Is it a positive one?  Or is it negative and needs some work? 

This week I challenge you to work on the story you tell yourself.  Work on feeding your mind positive and inspirational and motivational material. 

I have been using an app called Motiversity.  So check that out if you don’t know where to start. 

Let’s have a great week!

From Coach Matt

1) I envision a wonderful future for myself and the world.
2) I forgive myself for being imperfect.
3) My greatest glory is in rising every time I fall.

Your Monday morning thoughts…


Your Monday morning thoughts set the tone for your whole week. See yourself getting stronger, and living a fulfilling, happier & healthier life.
~ Germany Kent

Let’s setup this morning for a great week.  Be thankful.

Be happy. 

Walk forward with confidence into this brand new amazing day. 

Get your exercise in. 
Be bold.
Do hard things. 
Be nice. 

You have greatness within you. 

Thank God it’s Monday!  TGIM!

Let’s have a great week!

From Coach Matt


1) I am my truest self and that is enough.
2) My true self is inherently beautiful.
3) I deeply accept my wonderful and unique self. 

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! 

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.

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! 

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!