by Dana Cavalea September 13, 2019

1 Comment

Hey Team!

Happy Friday!

This is a special month....

My wife's grandmother turns 100 years old at the end of September...

And we are going to have a big celebration!

The other day I was on my walk and asking the question to myself, "How many days has she been on this planet?"

Answer: 36,500 days.

36,500 days on this planet and counting.

Now, 36,500 days is a lot of days...

But, not that many! When you talk to Grandma Nelly, she can not believe how quick they have gone.

She remembers being a little girl like it was yesterday.

What if you are 50 years old? 18,250 days.

30 years old? 10,950 days.


How are you spending your time?

Are you wasting them dealing with B.S.?

Or, are you digging in and figuring out how to make each one count?

Life is not that complicated when you break it down.

Let me show you how I break it down and maybe it can help.

Everyday I have a few boxes that I check. Once they are checked, I feel great.

✅Health & Fitness

"A sweat a day"... I have to break a sweat every single day. My health and fitness box is focused on elevating my heart-rate, strength training, core development, and flexibility. Some days the routine is shorter than others.. but I have to do something just about every day.


Each day I work to take in fruits, vegetables, and protein from lean sources (chicken, fish, leafy greens). I hydrate with 1/2 bodyweight in ounces per water..most days adding an electrolyte tab. I stop eating 3hrs. before bed (most nights) I wake up feeling light.


People matter to me. They are everything to me. Not just my family.. but my friends, as well as my AMAZING coaching clients.. I love them. I work to let all these people know I care about them just about every day. And, in the process, through my writing & speaking,  I am always building new relationships. This really fills me up.

✅Work that Matters.

I love what I do. Training athletes. Training leaders. Writing. Interviewing. Coaching. I do this every single day (but Sunday). This matters to me. A lot. So when I get to do this, it again fills me up.

✅Rest, Relaxation, Sleep.

This is a box I did not give much focus to most of my life. Now, I make it a part of my day. Going to bed at the same time most nights, valuing my sleep, and making sure I am rested so I have the energy to put into the above.

That is it.


My simple life.

Then, I just rinse, wash, repeat.

Now do things come up? Yup.

Like my new found enjoyment for watching tennis that had kept me up late.. the same way Playoff Baseball will in the coming weeks so I can watch some of my players play on the big stage...

But for the most part... the above is on repeat.

It fills me up.

My days are enjoyable.

My days matter. So do yours.

Are your days built like this?

Do you feel like you are getting the most out of your days?

How many days have you been here so far?

Have you made the most of them?

I know, this is a bit deep for Friday... 

Everything matters though. Why wait for tomorrow when you can start something today?

Let's GO!

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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