by Dana Cavalea November 19, 2019

1 Comment

Hey Team!

As we are getting closer to the Holidays, it is time we start talking about our physical health, fitness and nutrition!

Typically- the holiday season can last about 6-weeks- with Thanksgiving being kickoff and being followed up by Holiday Parties and countless "Grab & Gos" as we are heavily bombarded with "Sweets" and other calorically dense foods and snacks.

So- what do we do?

We plan.

We account for the fact there will be some caloric elevation by thinking in terms of creating caloric balance and a strong caloric average.

Meaning- every choice can either lift or lower our Caloric Eating Average.

Our average considers everything we eat.

So, if you have a Big Meal, follow that up with smaller meals. If you have a big dinner planned, eat very low calorie, high protein prior to that meal. 

That will keep the average down. 

This is also a great time of year to consider short term fasting. Maybe not a full day- but if you eat late, skip breakfast.

If you eat heavy early in the day, skip dinner.

Again- this is a short term solution- but it will keep your average in check.

So where do we begin: 

Step 1: Nutrition

Leading up to the holidays- we need to focus on Increasing our Water Intake (1/2 body weight in ounces minimum) + Decrease Intake of Starch Carbs (bread, muffins, cookies, sweets, pasta) + Pick "1"- Free Day Each Week for FREE Eating.

Step 2: Fitness

Each week, we need to have 5-Days of Cardio Based Exercise (20+ Minutes) + 3-Days of Resistance Training (Weight Training OR Body-Weight Training). Increasing your fitness profile as we head into 2020 will give you a head start towards making 2020 your healthiest year yet. 

In addition, the increased cardio + resistance training will increase your metabolic rate- in turn, helping you to burn more calories even at rest.

So, see your body as a furnace that is capable of burning ingested calories faster.

Step 3: Consistency

This is your chance to build momentum and really lock in your headspace. The results of this type of program will only happen if you go from "Interested to Committed".. that is the only way. 

Make your health & fitness the first priority for the next 6 weeks.

Not only will you benefit from the physical effects and enjoy what you see- but you will see improved focus, productivity, and results in business/ work. 

You see, this is Part 1 of our conversation on Using Health & Fitness to drive Business/ Work results....

My goal is to drive the connection between: IMPROVED HEALTH / IMPROVED RESULTS.

It is so important.

Last year, one of my All-Star Clients- Corey... made the decision.

He decided to lead with his health and at the same time, a few months later he was starting a new business. 

Within the first 90 days he had lost over 15lbs... and his new business started rolling...

It was as if the healthier he became... the better he did financially. 

The connection is real.

As you wind down the year... spend some time thinking about this concept and connection....

Let's GO!

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


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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