by Dana Cavalea September 24, 2019

1 Comment

Hey Team...

For the past few weeks, I have been focused on the mental side of Performance Coaching.... 

But today, I wanted to get physical with you.


Well, this has been a theme of many coaching conversations recently....

"Coach, I am 45 years old and feel like I just keep gaining weight... I have not really changed my eating habits, and I can not understand it."

Can you relate?

Maybe you are eating the same meals, working out the same, but are not getting results.

So common.

I have even worked with individuals who go see a trainer weekly and still either don't lose body-fat, or worse, they gain weight!

Crazy right?

Well, maybe not.

What many do not consider is the following:

✅ Intensity of their training

✅ Mode of their training

✅ Caloric consequences of certain foods vs. others

✅ Gut reactions to certain foods vs. others

✅ The reality of "how much" activity they are "ACTUALLY" doing

✅ Effects of Stress, Lack of Sleep, and Poor Hydration on their physical/ mental health.

You see, it all matters.

You can walk 10,000 steps, but if your caloric balance is off, it does not matter.

You can keep your caloric balance in check, but if you eat foods that trigger a gut reaction, you will always feel bloated. 

You can go to the gym, but if your heart-rate does not exceed 80% of max heart-rate (Ever) you have minimal chance of metabolically spiking yourself to lose max calories from that workout...

But, ultimately, what I find to be the biggest issue with this population, in addition to above, is really a false assessment of actually how much activity is going on.

So many remember their glory days and how much they "used to do".. but the reality is, they are just not matching that activity/ movement level.

Desk work.. travel... meetings..calls.. they are all exhausting... the issue is, they are not actually creating the level of physical exhaustion that occurs when you train physically....

You are just exhausted from work... but not the work the body loves... which is physical.

I had my best friend, Dr. Sisto Serafini, who specializes in an aging population tell me once: "People need to understand they walk for fresh air, but they have to exercise to get the cardiac and fat loss benefits associated with exercise."

Makes sense right?

Also, I find that many just are not consistent.

They trick themselves to thinking they are training more days than they actually are.

But, when you go over their week with them, they had a structured routine maybe 1-2x during that week

Which is just not enough.

I would rather see you do something every single day for 20 minutes than be inconsistent.

The body is meant to be lean.

If your is not, it is most likely something you are doing or not doing.

It is meant to be efficient.

It is constantly trying to get you to your most efficient and economic state...

We just keep screwing it up....

Then, we subscribe to some diet... either high fat, low carb.... or no carbs... or another starvation plan that throws the body and mind into a deficit position...

Not good.

Then the cycle repeats.

You try. You quit. You try. You quit.

Sound familiar?

It shouldn't be like that.

It does not have to be like that.

A simple workout plan +

A simple eating plan (not based on what you can not eat)

= Really works.

Let me help you. 

Let's GO.

Start getting honest with yourself.


If you are ready to take a step towards a better lifestyle.. better health.. and improved physique.. Apply for Coaching today. 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!

1 Response


January 24, 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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