by Dana Cavalea December 04, 2020


Hi Team...

A few months ago I was coaching a client who was looking to lose weight, increase their health profile, and just become more active....

I asked a simple question: "How do you see yourself? Do you see yourself as fit and healthy? Or, do you see yourself as unfit, un-athletic, and unhealthy?"

He said, "I see myself as an athlete that is unfit and unhealthy..."....

Well, he was honest and that is the first step.. 

He knows where he was at...

Then, I had him list out all the words that go with unfit and unhealthy....

  • Fat
  • Lethargic
  • Lazy

Then, we listed all the behaviors associated with these words....

  • Sleep late
  • Put off things till later
  • Not getting workouts in
  • Very low daily step counts
  • Always waiting to start

You see, now we were able to identify who he was in real time.... and the habits associated...

Then, I had him to the exact opposite...

List out all the words that are associated with somebody fit and healthy....

  • Motivated
  • Excited
  • Energized
  • Full of Life and Spirit
  • Always Ready

Can you see the contrast in the words?

Then, it was time to write down the behaviors of somebody who is fit and healthy...

  • Gets up early
  • Makes their bed
  • Exercises first thing in the morning
  • Goes to bed at a reasonable time
  • Prioritizes their nutrition via meal planning 
  • Expects great results

You see, we begin to identify with our titles... most specifically the titles of identification that we give ourselves..

The first part of shifting a habit is seeing yourself as the new person you want to become....

Seeing yourself as living in the new identity you are seeking....

And, for the record, this does not mean lose yourself- it means ditching the negative parts of your persona and the outcomes that are created as a result...

This way, you are not being pulled back and forth like a sling shot from getting your life together, back to not getting it together, back to getting it together....

I see this far to often when I coach people on weight-loss and physical transformation....

They have a strong desire and propensity to go back to their old ways- simply because they had never made a full decision to shed their old ways...

Many, change their training, eating, and lifestyle... hit their goal and then revert back to the engrained patterns of being that existed before..

That is WHY so many struggle...

It does not have to be..

Shed your old identify in favor of a new one...

This works with anything..

Income, relationships, health and fitness...

Just commit to change...

Embrace the up front friction- you will be glad you did!

Let's go!

Your Coach,


If you want to learn more about building your Champion self, listen to this weeks podcast. Click here.



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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January 07, 2023

Took me time to read all the comments, but I really enjoyed the article. It proved to be Very helpful to me and I am sure to all the commenters here! It’s always nice when you can not only be informed, but also entertained!

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December 06, 2020



December 06, 2020


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