by Dana Cavalea July 25, 2019

1 Comment

Hey Team...

Happy Thursday!..

I am writing to your from a great coffee shop in Norwalk, CT today.. called Dolce.

A good friend of mine, Ryan Lee turned me on to it and I have been hooked ever since....

Great music from the 70s & 80s, great energy, and, great coffee....

Now, as I profile my journey back from my back injury, I have gotten a lot of compliments from people on "how refreshed I look"....

Which, to me, sounds crazy because I have actually been doing LESS than usual, and doing a lot less of a lot of things....and more of some other things....

SO, let me share my formula with you....

#1: Way Less Coffee......

Ok, I probably have not shared this with you, but from my baseball days, which required a lot of hours and staying awake, I became addicted to the coffee bean :) 

I went about 27 years of my life and never touched it- just enjoyed the smell. But, in Major League Baseball- coffee is for closers! It powers teams across the leagues helping them get through the 162 game season....

So, I had a two a day minimum quota.... (which was usually met by mid morning)

Over  the past 2 weeks, I have maybe had 2-cups. I firmly believe due the the acidity of the coffee and the extra calories, it has truly helped my "calm" my nervous system, improve digestion as coffee is an irritant to the stomach, and kept my mood ultra stable.

#2: Way MORE Water....

Ok, another fun Coach Dana Cavalea fact: I am one of those people who loves Marshalls. Yup. I love the deals and also the randomness of availability (when I am in the mood), of clothing/ other "stuff" before you get to the register at places like Marshalls....

And, last week, I picked up a 60+ ounce water bottle that is equal to 3.5-Poland Spring Bottles....

So for the past week, I have had 2 of these per day.. which is about 7-Bottles per day minimum on the water front. I fill the bottle with an electrolyte tab or a fresh squeezed lemon.

#3: More Stretching, Walking, and Resting (Less Gym)

Yup. You read that right too! Less gym. I am a gym rat and have been for the past 20 years... But I have been off for 10 days.. and I have to say- my body feels amazing because of it. I have not lost strength. I have not lost my "wind"...

Instead, I have replaced this with more stretching, walking, and focus on my Posture. Sitting up tall when I sit, and standing tall when I stand......

Now, these simple things are really the basics that I train my Coaching Clients with when we start working together....

All of the above begin to change the body at a cellular level....

It works as a systematic reset... balancing the body, regulating cravings for "sugar".. and allows the body to get back into a state of homeostasis....

When was the last time you reset and got back to the basics?

  • More Water.
  • More Rest.
  • More Stretching.
  • More Protein.
  • More Fruits.
  • More Vegetables.

These are game-changers. And, do you notice how I did not mention Fasting, KETO, PALEO, or any other modern day buzz words?


Getting back to basics is about keeping it simple.

Flood your body with nutrients.

Flush the body from the "crap"... 

And, in the end, YOU will feel amazing.


Refreshed face.

And as the Michael Buble' would say....

You will be feeling good......

Now, let's GO!

Make it happen.

Chase Greatness.


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 24, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!
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