by Dana Cavalea March 17, 2020

Hi Team....

I wanted to share something with you...

Assuming all reading are high performers, times like these can be frustrating and confusing since there is not a lot of certainty attached to them...

And what do high performers love more than certainty?

Well, not much.

Except for winning that is!

So, if many things around us are "changing" and are out of control, then what can we do to control as many variables as possible?

You see, the mind when left to "wonder" can lose it's target...

When not given boundaries, it can begin to float.

If you are focused on all the "news" going around, well, you will be pulled away from your mission, vision, and goal in exchange for fearful thoughts.

We can not afford to lose this time....

Does this mean not be aware or careful? Nope.

It means once you get the facts, well, move on and get to work on your own life.

Yesterday, I was doing a coaching call with a high performer and we talked about this: What can we do during these times to stay focused and keep moving forward?

Answer: Create a daily checklist.

You see, the checklist can keep you as safe as possible...

Meaning, it will keep you focused and give you a set of daily steps that keep you on pace...

So what does it look like? The checklist is broken into 6-categories:

  • Physical Health:________________
  • Mental Health:_________________
  • Nutrition/ Cellular Health:__________________
  • Recovery:_________________
  • Social:__________________
  • Daily Objective:_____________________

Each day, these blocks have to filled with 1-2 things you can do to make sure you are thriving.


  • Physical Health: 30 Minutes Cardio/ 30 Minutes Body Weight Training
  • Mental Health: Read 30Minutes Per Day + Affirmations of Success
  • Nutrition/ Cellular Health: Multi-Vitamin Pack, Daily Juice/ Greens
  • Recovery: 8hours of Sleep Minimum, Nightly Salt Bath Soak
  • Social: Facetime/ Skype 2 Friends Per Day + Only Video Calls for Team Interaction
  • Daily Objective: Complete Team Development Training Program

Do you see how this can align the mind/body towards forward moving actions?

This what people need to be doing right now...

Did you notice something else?

Outside of "Video Calls"... this routine requires nobody else but you...

Meaning, you are in control of it.

Do not waste this time...

I know the reason for it is not positive.... but this is a great time for you to RECHARGE yourself.

Get your body and mind in peak shape while learning to ACCEPT the circumstances of today rather than resist.

You can not change the markets, the closures, the news, the dialogue surrounding you....

But, you can get to work on YOU.

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!

Leave a comment

Also in The Champions Newsletter

It all matters....
It all matters....

by Dana Cavalea June 30, 2022

Read More
How Do You Think?
How Do You Think?

by Dana Cavalea June 29, 2022

Read More
Ride the Mid-Line...
Ride the Mid-Line...

by Dana Cavalea June 28, 2022

Read More

Want to Know the 7 Surprising Things Ultra-Successful People Do Differently?