by Dana Cavalea December 14, 2021

1 Comment

Hi Team....

It has been an actioned packed 8-days back in Florida....

Lots of coaching, lots of working out, and lots of connecting with friends...

Which means, late nights!

But, it feels really good.

I say this because as the year turns, it is important to "shake things up"...

As you know, I wrote the book on Champion Habits- which is all about being consistent...

But, as in sport, we would every other week or so, or when we started to look and play stale, "change it up with a show and go"...

Or, a Sunday, Funday, No-Run Day...

That means we would just show up to the park, with a shorter, modified routine and just go play the game...

December is that month for me.... and I suggest it is for you too!

This does not mean "not do your work"... but it means switch the flavor....

  • Do less work on certain days and more on others....
  • Do your workout in 2-sessions... a morning and an evening....
  • Cut out a meal for a few days - (for me that has been lunch)....
  • Give your body some change- and it really likes that!

And- when you make changes like this- they renew your mind and body.

As we turn the year over- the best way to go into a new year is FRESH.

Not bringing burdens of yester-year into this year.... and just being able to see an open road...

That means for some of you- you still have some work to do for the work.

Or, maybe you have been "wanting to do something" but just have not done it... do the something.

Perhaps, you have been slacking on your health goals- diet and exercise and are "waiting for the turn of the year to start"- get going TODAY.

You see, all these recommendations build momentum and momentum is a very positive force that puts you and moves you into a state of flow.

I talk about "flow" using the synonymous term of "lift"in my new book, Habits of a Champion Team...

Lift is progressive momentum... 

It is that feeling where you win and each win becomes easier and easier because you BELIEVE and you have overcome the early resistance or friction of doing an activity....

Remember- starting is the hardest part!

So, today, START.

Today, FINISH on what you started.

We must build momentum.

For me, that means I am going to workout and train physically every single day from now through Jan.1st. Yup.

That is my momentum building activity- what is it for you?

Today, let's commit to building momentum and creating lift....

Think about a plane during take-off how much a still aircraft as to overcome and how much energy (Fuel) is used to take-off... A LOT.

But then, there is this point of transfer where the plane can become more efficient- that is lift and flow working alongside momentum...

That is what I want for you.

Go out and win today.

Your Coach,


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


December 29, 2022

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