by Dana Cavalea December 29, 2017


Ok-- about to turn the page on 2017-- and head into a 2018!

Rather than hit you with the NEW YEAR, NEW ME email.. 

I do want to speak quickly on setting goals.. (and learning to run).. hear me out!

As I was going for a run tonight on my holiday trip to Miami.. I had some time to reflect on a few things..

1. I need to run more-- its the only thing that works to make me feel "in-shape"

2. I need to think less, do more.. and make the adjustments as I go..

3. I need to pick my 1-Word for the Year.. and it is FOCUS.. (thanks Jon Gordon)

I was writing my goals last week for the new year.. and I wanted to make it as simple as 3-Bullet Points..

Personal Health Goal: _______________________

Business Goal:_____________________________

Personal Goal for Self/ Family:_______________________

Simple. To the Point. Easy to Remember...

If we can keep our goals in front of us each day.. (it is easy when they are simple).. we have our mission, vision, and daily purpose in front of us every day.. 

This in turn helps us make decisions (does this get me closer or further from goal? is this relevant to my  goal?).... 

We fail at goals because we make to much of them.. we don't keep focus, and we try to do too much in 365 days.. 

Where does the running come in for me?

I get tired after 1 mile of hard running.. WHY?

I don't run enough (changing in 2018).. and after speaking with Running Coach Ralph a few weeks ago.. he gave me great advice..

"Running is good for your mind and soul.. and your body.. 

Start by running 3-Days Per Week (Outdoors).. for 10- 20 minutes straight..

Each week thereafter.. add a minute or two..

This will keep you safe, progressing, and improving.. 

They key is consistency.." 

Well-- I wanted to share with you where my head is at.. 

I hope you enjoy.. and take a few minutes to yourself today to get yourself focused..

Also.. picking 1-WORD will also help to keep you on track!

Consistency is a good place to start!




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!

Ahimsa Porter Sumchai MD, NSCA-CPT
Ahimsa Porter Sumchai MD, NSCA-CPT

December 31, 2017

This is concise and straight forward! I’m with you Coach.

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