by Dana Cavalea April 02, 2021

1 Comment

Hi Team...

This was an amazing week for me.....

I finally was able to finish my newest book, Habits of a Champion Team and get it to the editor!

So pumped.

It will be out this June!

Now, for those who have never written a book- it is a process that can be extremely taxing.

It requires extreme focus and creativity- two traits that often burn each other out. 

Hundreds of hours go into it.

Now it is with the editor and then it will come back to me for another few reviews.

The Author and the editor play ping pong now until the book goes into final production.

Then- the big moment comes: The first hard copy arrives and it is an amazing feeling!

The feeling of victory.....

During this time of writing, I knew I needed a tremendous amount of energy, so I focused on increasing my output by changing my intake...

This is today's lesson....

If you want more out of your body and your mind- you must give your body what it wants....

You want to put the best fuel in the plane so it can fly efficiently and effectively (watching macros)...

You want to make sure you put enough fuel in, but not too much of you will run heavy. (caloric monitoring/ deficit creation)...

Alongside fueling, we also want to make sure we are getting as lean and efficient as possible. (through daily movement)..

You see, losing weight is not a great goal.

That is the result of the below strategy I use with those I Coach to help them improve performance, energy, and output.

  • Step 1: Increase Training/ Exercise Frequency
  • Step 2: Track Calories for 3-Days
  • Step 3: Study Meals & Macros Intake (Carbs, Fat, Protein)

This formula works.

The end result is your body dumping junk weight, becoming lean, and, increasing your daily energy.

So, whether you are writing a book, are a wall street trader, and running a company, a classroom, a family, or a team- you will have the energy and stamina to do so.

These steps are simple.

Train and move daily.

That is a simple way to increase your frequency :)

Next, there are calorie tracking apps you can use so you can see exactly how many calories you are taking in per day- most people have no clue.

Many of the good apps will assign you a daily calorie goal based on your current weight, goals, and activities.

Lastly, when we study macros, we make sure we are not taking in too many carbs, too much fat, and not enough protein.

For most, they are carb and fat heavy, yet very low in protein...

When we get the protein up, the carbs will drop and the fat will stay moderate.

The simple adjustments work if you are focused on them.

If you have a plan and accountability alongside them.

After all, we are headed into summer- who would not want to be and feel their best?

What I have found amazing about the formula above is that it does not require anything extreme.

No fasting, no super low carbs, no high intensity bootcamps.

It requires discipline and that discipline will yield: 1lbs. -2lbs. of junk weight leaving your body per week- and if you are training correctly, you will find you lean muscle increase- which in turn will improve your resting metabolic burn rate.

All great benefits that yield more energy!

And we can all use that!

Got it?

Today- let's start thinking about these 3-steps and how we can schedule our success by integrating them into our plan- this allows us to be positioned to win.

Let's go!

Your Coach,


Get yourself positioned to win in 3-easy steps- Click Here To Listen.

Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


January 07, 2023

Took me time to read all the comments, but I really enjoyed the article. It proved to be Very helpful to me and I am sure to all the commenters here! It’s always nice when you can not only be informed, but also entertained!

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