by Dana Cavalea February 01, 2018

1 Comment

Over the past several months I have had a lot going on.. 

From getting married, to building a new business, to transitioning into a career as a speaker... (and hopefully soon an author)...

But with change.. comes "shock" to the body and routine..

Last week I decided to make a change!

I felt I was off-center.. and went back to one of my old "mind" coaches.. who got me back on track.. (I always say.. Coaches need Coaches)..

What did she say first?

"How is your routine?"

"Are you taking care of yourself Dana?"

"Taking your daily walks? Getting your workouts in? Are you taking your 15 minutes of freedom per day to keep the world quiet around you?"

My answer was a 1/2 YES.. meaning I was not consistent and I was putting other peoples schedules ahead of mine...

After the meeting.. BOOM..I scheduled to see COACH for the next 4 Tuesdays.. 

Immediate structure.


After a good friend of mine, Paul Blanchard invited me to his training studio, (and has been for 6 months) Orange Theory Fitnessin White Plains to improve my "physical" self.. I participated in a really fun, group workout..

And felt GREAT afterwards..  (Now.. I am booked 2x/ Week!.. BOOM..on the calendar)


I took 60 minutes of freedom with a massage... 

I had the most incredible massage therapist, Flora, who could get you to melt through the table.. using a technique called Cranio-Sacral Therapy.. alongside traditional massage therapy..

You see, when you get overworked, your body gets tight and holds tension.

That tension locks up your ENERGY... and your thoughts.. 

So.. massage is really a secret weapon.. and when the focus is on the key areas of tension, neck, shoulders, forearms, calves, and abdominals... the results are incredible..

You can literally DOWNSHIFT your entire nervous system.. 

Taking your from a state of high alertness.. to one of complete relaxation..

My recommendations for you are as follows:

1. Daily Physical Activity (1hr.) Preferred in a Low Tech Environment

2. 15 Minutes of Freedom Per Day.. Silence... Just breathe.. No Noise..

3. Get a massage at least once per month, focusing on Cranio Sacral/ Neck and Cervical Spine..

And.. what was really cool about the cranio-sacral work was that I could actually here fluid being pushed around.. spinal fluidwas flowing again.. since the blocks were removed..

The biggest perk of all is also how you sleep that night... Amazingly deep.

My friends.. this is great stuff..

Don't wait as long as I did to get on board...

Realize you are out of sync... and get on the wagon!

Your body, mind, and boss will all thank you!




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


February 01, 2023

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

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