Catch up with Coach M - Edition 54 - Living with Intention and Gratitude

This week, I had to pause, think, and truly reflect before deciding what I wanted to share with you. Life has a way of nudging us toward the right direction, and something happened recently that shaped today’s message.

The past two months have been a roller coaster for me—full of unexpected events, changes, and transitions. If you follow me closely, you may have noticed that my daily practice of intentional movement has looked a little different these last nine weeks. It will likely remain this way for another 3–4 weeks before things settle back to a “semi-normal” rhythm.

I’ll share more about this journey in time, and why also what this means for the future, but today I want to lean into something much bigger than me: living with intention and gratitude.

Yesterday, we received the heart breaking news of the passing of two beloved icons in our local Cape Town trail (Both Running and Mountain Biking) community. These were not just Mentors and athletes—they were builders of spaces. They poured themselves into mountain biking, trail running, and creating accessible trails for beginners and weekend warriors.

Their sudden passing shook us deeply.

Moments like these remind us just how fragile life is. They remind us to slow down, appreciate the present, and live with gratitude and intention. Those who knew them remember one thing most: their passion always came first.

What is Intention and Gratitude

Before diving deeper, let’s ground ourselves with clear definitions:

• Intention: A purposeful mindset or plan that directs your thoughts, actions, and energy toward what truly matters. Living with intention means you are deliberate about your choices—whether big or small—instead of running on autopilot.
  

• Gratitude: The quality of being thankful and showing appreciation for the things, people, and experiences in your life. Gratitude shifts your focus from what’s missing to what’s already present and abundant.
  

Together, these two qualities create a powerful foundation for how we live, work, and move.

Why Intention Matters

Every day, we are faced with a choice: to simply “get through the day,” or to live the day on purpose.

Intentional living doesn’t mean life will always be easy. Far from it. Life will give us hills to climb, detours to navigate, and storms to endure. But when we live intentionally, we climb those hills with purpose. We know that the view from the top will be worth it.

Intention shows up in many forms:

• Waking up and starting the day without rushing into distraction

• Honoring morning rituals that set the tone

• Choosing foods that fuel, not just fill

• Prioritizing movement that strengthens both body and mind

• Approaching work with focus rather than busyness

• Investing in personal growth and self-reflection

• And—most importantly—keeping promises to ourselves
  

These small daily decisions add up. They build resilience, consistency, and a sense of direction even when life feels uncertain.

Why Gratitude Sustains Us

Gratitude is more than a polite “thank you.” It is a practice, a perspective, and in many ways—a lifeline.

Living with gratitude means noticing the simple things:

• The ability to wake up and breathe deeply

• The roof over your head and food on your table

• A car to drive, a safe space to rest, a body that carries you each day

• The people who encourage and support you

• The opportunities, no matter how small, to shape your life

  
  

I personally don’t take for granted my health or the privilege of being my own boss. Yes, it comes with challenges, but I am deeply thankful for the skills I’ve gained, the lessons learned, and the path I get to walk.

When practiced daily, gratitude doesn’t just make you “feel good”—it rewires your brain to notice more positives, to bounce back faster from setbacks, and to live with deeper contentment.

Practical Ways to Live with Intention and Gratitude

Here are practical steps you can begin implementing today:

1. Start Your Morning with Purpose

• Before reaching for your phone, sit quietly for 2 minutes.

• Ask yourself: “What kind of energy do I want to bring into today?”

• Write down one intentional action (e.g., “I will listen fully in conversations” or “I will move my body for 20 minutes”).
  

2. Practice the Daily Gratitude 3

• Every evening, write down 3 things you are grateful for.

• They don’t have to be big—“a good cup of coffee,” “a call with a friend,” or “I had energy for my workout” all count.

• Over time, you’ll notice your perspective shifting toward abundance.
  

3. Move with Intention

• Not every workout needs to be high intensity. Some days, intentional movement is as simple as:

  • A mindful walk

  • 10 minutes of stretching

  • A few push-ups and squats

  • consistent movement routine.
    

  The point is not perfection—it’s consistency. Movement clears your mind, grounds your body, and keeps your promises to yourself.
  

4. Set Boundaries for Balance

• Balance doesn’t happen by accident. It requires saying no to what drains you, and yes to what supports you.

• Choose one boundary this week (e.g., no work emails after 8pm, or keeping one evening free for family/yourself).
  

5. Speak Gratitude Out Loud

• Don’t just feel it—express it. Tell a friend, partner, or colleague: “I appreciate you for…”

• Spoken gratitude strengthens relationships and reminds others they matter.
  

Words of Encouragement

You may be in a season where everything feels chaotic. You may feel tired, discouraged, or stretched thin. Let me remind you: you don’t need to do it all perfectly.

Living with intention and gratitude is not about grand gestures—it’s about showing up in small, consistent ways. It’s choosing presence over autopilot. It’s remembering that life is fragile, and therefore, every day is precious.

When you live intentionally, you reclaim authorship of your story. When you live with gratitude, you find joy in the pages already written.

My Challenge to You

As we move deeper into September and the final stretch of the year, I challenge you:

👉 Pick one intentional action and one gratitude practice to commit to this week. And Grow with it weekly.

It could be as simple as:

• Taking a mindful 15-minute walk each morning

• Writing down 3 things you are grateful for before bed

Then repeat. Small steps, consistently taken, transform lives.

Remember: Life is short. Live it fully. Live it on purpose. Live it with gratitude.

✨ Coach MI