by Dana Cavalea January 19, 2018


Eye Grabbing Headline.. Right?

I mean it though!


What is your training plan?

Are you done showing up to the gym and guessing?

Why the guessing?

It is sad to me that there are more FITNESS Experts now than ever.. in my opinion it is partly because people see it as an "easy" business that doesn't require the Corporate Formalities...

But I believe that is the problem..

Fitness is approached as the FUN FIELD.. as it should be when it comes to engagement..

But what I see in the "open market" is one FAD, one TREND, and one INSTAGRAMworkout after the next that is not geared towards YOU!

You see.. my living has always been made on keeping people healthy, happy, and functional.. for LIFE!

And the way I do this is by starting with a 90-minute conversation and assessment session... I need to know WHO you are ...and WHAT makes you tick.. as well as your habits, desires, past derailments, schedule, work requirements, relationship status, food requirements.. etc... 

When working with ELITE Performers, the details is what gets the results.. followed by the plan and daily accountability to that plan..

How could you possibly expect success when you are left to your own devices and often times negative or "guessing" habits as to what is best for you!

That is what Companies like Planet Fitness thrive on.. a welcoming box of equipment, cheap prices, and an easy to use, "figure it out" model.. 

The issue? You are still left to figure it out.. and you are left to your own desires, devices, preferences, and that will always lead you to what is EASY.. not most effective..

So what do we do... we have to start thinking of our TRAINING based on my 4-drivers of performance.. 


When you are focused on these 4 boxes.. we have already created some structure.. 

Every day you exist should focus on building these 4-drivers..  Let's fill in the basics of a program...

MINDSET:Daily positive self talk, reframing negatives, and positive visualization of the body, life, and habits you are trying to form.. see your perfect life before it happens..

TRAINING: Core Training, followed by injury prevention work for shoulders and hips, followed by conditioning, followed by total body weight training, followed by a total body stretch...

FUELING: Lean Protein + Vegetable + Fruit at each meal.. One cheat day per week to eat whatever you want...

RECOVERY:Hot epson salt bath each night... or a steam, + monthly massage, + daily foam rolling, followed by 7-9 hours of sleep...

Now obviously we have not done an assessment on you.. but I wanted to show you how the 4-DRIVERS OF PERFORMANCE, when broken down into daily habits work..

It all comes down to your habits and being consistent with them.. 

Work hard to dial in your habits.. 

Journal.. write it down.. track your progress.. 

It is not what you can do in a week.. but what you can do over a 1 year +... 

The top performers in the world are religious with their habits..

My job is to help you get there as well!



I hope you can enjoy my new podcast on sound cloud! Click here to enjoy.. 



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!

2 Responses


February 01, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!


January 19, 2018

It’s Epsom salt, not Epson salt. Typo??

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