by Dana Cavalea August 05, 2019

Hey Team....

It's Monday!

We are back!

I hope you had an amazing weekend......

This weekend, I spent on Long Island, or as we locals like to call it: Strong Island...

Hey... we have to compete with the Jersey Shore somehow.... 

Anyway, I was at a wedding on Friday night for a good friend, and I could not help but notice the physical condition of people......

What do I mean?

Well... Most weddings are a total melting pot of people.... all different ages, sizes, shapes, career paths, goals, you name it......

But what I realized that night was how many people struggle to stay within range...

What is range?

I break it down like this:

You should be able to:

  1. Walk without a hiccup in your gate....
  2. Stand Up Tall & Straight...without getting tired after a few minutes...
  3. Wear Clothing that can be Purchased off a Standard Rack...(unless you are over 6'5")
  4. Have consistent, sustainable Energy that doesn't spike and drop throughout the day
  5. Live as close to Pain-Free as Possible...

But, as we all know, many get out of range over the course of their lifetime...

Now, there are always circumstances like an accident, disease, or chronic hereditary issue that can show up. I get it. But, there are many things that we can prevent.... and when I Coach people... my goal is to get and keep them in range.

We have to get in range before we can even think about being a high performer. 

So, I have come up with a simple formula that when executed with high consistency and frequency (aka making it a lifestyle), you can win for the long-term and stay in range for life.

The Magic Formula:

1. Increase your Protein intake to 1g-1.5g per kilogram of body-weight

(Your bodyweight, divided by 2.2, x 1g or 1.5g = total protein for day)

2. Decrease your Carbohydrates from Starches

(Increase fruits and vegetables- cooked and raw- and nobody ever got fat from eating too many apples- so the sugar in fruit is not an issue until you have gotten within range and are looking to really shred)

3. Cut your Sugar Intake

(Reduce sugar consumption Monday- Friday- no cake, cookies, candy, ice-cream, or food you know has no ROI, Return on Intake)

4. Move Every, Single, Day

(You do not have to be a gym junkie or a boot-camper- you must move for 30-60 minutes per day. You can pick what you love, but you must move. Make it less complicated. As your goals become more specific, then, custom programming and a program designed around your goals becomes much more important. If you do not move ,you are just being lazy)

5. Hydrate MUCH More

(1/2 your body weight in ounces of water per day. Still water, not carbonated. Carbonated water is not a hydrator. If you are active, in the heat,  or are drinking coffee, add 10-20% more water to overcome the diuretic nature of coffee, tea, or alcohol)

6. Stretch Every Morning

(Animals do it, so should you. So many injuries, aches, and pains could be avoided with a good 15-minutes of stretching before or after the shower. After is better because your body is warm)

7. Train Your Core 

(Better Posture, Less Back Pain, and Better Overall Alignment are the result of a stronger core- take a few minutes per day)

8. Breathe

(Take deep breathes throughout the day as this will lower your bodies stress and in turn will keep your stress out of your lower back, shoulders, and other muscle areas in which stress is often deposited. This means less headaches and less muscular pain.)

9. Catch Your Patterns

(So many people abuse themselves. They are always thinking and saying negative about themselves. Their viewpoint on life has undertones of negative. They look at others from a negative place. Catch yourself doing that and erase it by saying something positive. Listen, we will always have a negative thoughts- we just need to lower the frequency through substitution and editing)

10. Engage People

(Don't be afraid of your fellow humans. Engage. Smile. Say hello. Simple stuff that can make a dramatic difference in your day to day life. Get off your damn phone)

The great part about these 10-Game Changers that make up the formula is that you can put them into play immediately....

Give it a try for this week....

They will get you in range and in turn, you will start to become and attract amazing things.

It works... no matter how long you have been on the sidelines...

Let's GO!

Make it Happen!

And, if you know anybody that could use this Magic Formula, forward and share it with them!


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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