by Dana Cavalea March 10, 2020

Hi Team...

Last week I was listening to a friend of mine do a talk on nutrition....

Speaking about it differently than your typical Jenny Craig ad, or, a KETO promotion..

He spoke of nutrition as a skill...

And, to acquire greater nutrition, you must do so much like any other skill...

Think about playing the piano.. before you can play beautiful music, you must learns scales...

Or, like the guitar.. before you can become Hendrix or SRV, you must learn chords...

Yet, for some reason, there is very little discussion of skill acquisition as it relates to nutrition and fitness.

So where can we start?

  1. Awareness of Meal Size...
  2. Awareness of Consumption Speed...
  3. Awareness of "RESPONSE" to the Intake of Foods...

So, till this point, we have not even talked about what is ON your plate....

These would be your scales and chords....

Now, let's talk about working out.....

Before we start pumping iron, hitting the Crossfit gym, running marathons, we gotta build a base....

When I work with Elite Athletes and get them ready for their season... we focus heavily on the foundation of their body and mind... (our scales and chords)....

Today, I wanted to show you a few steps that I take when working with these folks- and hope that you can adopt some of this philosophy...

  • STEP 1: Base-Building- Durational Cardio (30+Min) Balance, Coordination, Body-Weight Movements, Restoration of the Body's Symmetry, Stretching, & Soft-Tissue Tension Release via Massage and Foam Rolling (THIS IS THE WORKOUT!)
  • STEP 2: Interval Based Cardio (30 Min or Less), Body-Weight Movements +BAND, DUMBBELL, MEDICINE BALL RESISTANCE
  • STEP 3: Interval Based Cardio (15 Min or Less), Total Body Compound Movements (Cleans, Push-Press, Kettlebell Swings) + Total Body Isolated Movements using Barbells & Dumbbells)....

Why am I sharing this progression with you?

What if you never even want to do this?


I wanted to demonstrate that even with Elite Athletes, there is the use of progression and process to ensure their safety- by making sure they have the skills needed and necessary to win big while staying healthy. 

By the time an Athlete gets to the "cool" & "sexy" training, they have gone through 2-prep steps to make sure their base is built.

Are you approaching your life like this? Or, are you just running to the finish line?

You see, I am a big fan of diving in and taking risks... but, preparation and development must precede this, and then work alongside the risk taking. 

I find that most today are not mentally and emotionally prepared for what they are getting ready to endure, or desire to endure.

The sports of business and life are competitive. You must improve your:

  • Fortitude
  • Energy
  • Stamina
  • Endurance
  • Preparation Routines
  • Subject Matter Intelligence
  • Ability to Simplify

IF you are going to compete today...

It is too competitive to just show up for the 95% that does not have extreme natural talent....

I feel it is so important to self-assess and self-evaluate fairly to help you find your holes and blindspots. Finding these holes and blindspots can help you as it relates to preparation and skill acquisition. 

Yet, many skip over this step!



Now, you have a plan....

Let's GO!

Never stop reaching...

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!

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