by Dana Cavalea March 04, 2021

1 Comment

Hi Team-

This last week my wife and I have been "fasting"....

Coach, that is nuts.

I am not interested in hearing about another starvation fast....

Well, truth be told, neither was I!

But, after 4-days of doing it, I have to say, I feel much better.

More clear.

More energy.

More healthy.

More lean.

And, that is only 4-days in on a 21-day fast.

The fast is actually quite simple: No meat, no sweets, no treats...

So, no crap.

And, on top of the above, no caffeine, no dairy.

Coach, what the hell are you eating??

Lots of vegetables.

Lots of fruit.

Lots of nuts and nut butters.

Lots of water.

Some brown rice/ brown rice noodles.

And, some fish.

Basically, a very clean diet.

For many they see this and think it is impossible.

But, it is not.

I will say this, the worse of an eater you are, meaning if you currently eat a lot of sweets, treats, and starchy carbs, it will be a challenge because you have gone so far the other way.

But, nothing is impossible.

Doing things like this, even if you only do 1-day, can challenge you AND put you in a place of slight discomfort which as we said earlier in the week is the building block for success.

Rather than chasing comfort, chase discomfort because that is how you grow.

I digress. 

Back to your health.

If you want to get yourself in shape, quickly (which most want), it starts with what you put in your mouth.

It is fitting we are having this chat because it is Spring Training, and for over a decade it was my job to keep the New York Yankees in peak shape.

I did this for our players by monitoring EVERYTHING.

What they ate.

How they trained.

How much they slept.

How they thought.

Today, I want to do the same for you....

In addition to getting the players to "Eat Clean" (high protein, moderate/low carb- high vegetables, high fruits, lean proteins + high water intake)...

All of our physical training was done using a timer.

Meaning, every training session had a clear start and a clear stop.

Let me give you an example. 

Early in training camp the goal was to lean the players out and increase their endurance.

So, we did this through circuits. 4- Exercise Circuits repeated for 24 minutes which would give them approx. 6 rounds of the circuit.

  • Conditioning (Body Weight, In-Place Runs, Mountain Climbers)
  • Lower Body Strength (Squats, Lunges, Step-Ups, Band Walks)
  • Upper Body Strength (Push Ups, TRX Rows, Band Rows)
  • Core (Planks, Crunch Variations, MedBall Tosses)

This simple circuit, you can choose the exercise of your choice, is 24-minutes of non-stop movement.

Do this 3-4 days per week and watch your body change, especially when combined with Eating Clean and 7+ hours sleep per night.

I am telling you, your training does not have to be fancy, but it must be consistent.

This is why when we build out training programs for clients, we have to talk about WHEN are you going to train. Your training must be scheduled. 

Much like we do with Pro Athletes- they train at the same time each day.

They are assigned a training time and a group to train with.

This is the accountability piece most need.

And, they have a Coach.

If you are somebody that struggles to get in shape- we have to do the same for you.

Because, all of the mindset stuff we work on each day is useless if you feel bad about your physical self.

When I coach clients, the first thing we do is address their physical.

They must get on a training program.

It may start with just walking or stretching, but they are engaging their physical in order to activate and maximize their full potential.

That is the only way to win.

So, the same is true for you.

I need you to activate your physical self.

Get in peak shape.

You will be so damn happy you made the choice to do it.

With that said, I am off to the gym- to kick my butt!

You do the same!

Your Coach,


**If you need help getting in shape, reach out, let me Coach you.

***If you have not seen this weeks Becoming a Champion Show on Setting Intentions, Click here.

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 07, 2023

Took me time to read all the comments, but I really enjoyed the article. It proved to be Very helpful to me and I am sure to all the commenters here! It’s always nice when you can not only be informed, but also entertained!

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