by Dana Cavalea June 25, 2021

Hi Team!

Yesterday, after a long, long trip down to the NYC area, I realized how bad traffic can be!

And, on the other end, I realized a way to make sure your day is set up for success....

When I got home last night, I had a late night coaching session with a West-Coast client who is on one of my weight-loss training plans/ game-plans....

He likes to play poker with friends after a day at work.....

He loves to get outside and exercise for 1.5-2hrs per day....

And, he loves to eat!

Sounds like a great life!

But- when it comes to weight-loss, we have to make sure we are built to win and not using will-power to help us win.

Why not will-power coach?

Because it runs out and is dependent upon too many things....

If you did not sleep well- will-power will suffer.

If you are stressed- will-power will suffer.

If you are not getting the results you want- will-power will suffer.

Will-Power does not work as a long term solution.

Setting yourself up to win does.

I suggested to him locking down his Wake-Up through Lunch-Time calories and menu....

This way, going into the night time, you know what your caloric reserves look like!

For example:

Breakfast: Coffee + Smoothie = 450cal.

Snack: Yogurt + Walnuts = 250cal.

Lunch: Salad + Balsamic Vinegar = 300cal.

Total = 1000calories.

Now- if you menu allows you 2500 for the day- that means you have 1500 calories available.....

You get to choose if you use them and how far under the daily bar you get.

** If you have no idea what you caloric availability is, or, what your caloric intake is before lunch, how could you possibly succeed at the weight-loss game?

You can not!

I am not a fan of long-term calorie counting- but I am a fan of 1-3 day micro-studies of intake.

The goal then is to create your daily menu that gives you high availability going into the evening....

Then, you will find the chances of you staying under the caloric bar higher!

And when you are working to lose those 5, 10, 15 + lbs. - staying below the bar is a must.... and when you get the first half of you day right it is much, much easier.

Personally, I have a set-daily-morning through lunch menu that I work and eat from Monday-Friday.

That allows me to be predictable in calories and helps me be right where I want to be.

Now, you must do the same.

It is so worth it and you will start to shed lbs. without trying because you automated the system....

Your system.

Now, get on top of your calories and your menu....

Let's go out and win today!!!

Your Coach,


*** Check out this weeks NEW Podcast: Schedule Your Success.. Click here to listen!



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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