by Dana Cavalea June 16, 2020

1 Comment

Hi Team... 

This AM I was speaking with one of my friends and clients, Brandon Steiner.

"Dana, so many that I know right now are struggling with their weight, their mindset, stress and anxiety. You need to talk more about this and the strategies people can deploy."

OK- made today's writing very simple.

So, what are you struggling with most? Is it a few extra pounds? Maybe you are feeling stressed due to finances. Or, perhaps, the current climate of politics, news cycles and COVID has you worked up.

Let's face it- we have had many freedoms taken away over the past several months.

With that, we can either get really down, or, we can look at this challenge as a challenge.

How can we become our best?

Or, do we let external circumstances control us.

For many, we are so used to being free, doing whatever we want that this sort of shut down and being told what to do is very frustrating.

I totally get it.

I am one of those rebels against authority- but, I have used this time to create a better me, a better company, better relationships, and a better life.

When some of my freedoms have been taken away, it forced me to dial in on three things I have been wanting to do:

1. Get in the best shape I have been in years....

2. Begin a daily practices of rest, relaxation, and reading....

3. Start my show, The Becoming A Champion Show and Launching of The Champions Academy (

And, I am happy to say I did all three...

How, well, I realized where it all begins. Upstairs. In my head. With a decision.

The decision to be my best and not just go through the motions of things.

I went from interested to committed. 

I went from doing things to really getting involved.

I am sure you check a lot of the boxes, but what is your true effort, passion, and commitment for what you are doing?

I was half in, not all-in.

When I went all-in, it all changed.

So, let's talk about weight-loss.

OK- we are fat for these reasons:

  • We eat too much (too many calories)
  • We are lazy (we do not burn enough calories)

That is it. Simple. Two reasons. 

So what do we do?

  • Eat food with higher nutrients, which have lower calories (fruits, vegetables, lean meats)
  • Exercise at a higher intensity each day, every day. (work at a level where you are sweating and out of breath)

Now, you can choose your foods of choice.

You can choose your exercise mode of choice.

Think about it like this. If you eat 2000 calories for the day, how many did you burn? You want to burn those calories or else they store as fat. 

It is a simple game- once you commit.

The rules of weight-loss never change.

Many eat and drink more calories than they think. 

Sugary foods and drinks are high in calories. Meaning, they provide no nutrients and therefore you have to eat a lot to feel full- and, because they are calorically dense, you are wasting calories by eating those foods.

Meanwhile- if you eat a salad vs. ice cream... the salad is high nutrients, low fat, low calories. An ice cream is low nutrients, high fat, high calories. 

Chase nutrients.

Chase a sweat.

Get a custom plan that is specific to you.

That is why I love coaching- people need coaching.

Even when they know the plan like I am giving you here- they need somebody to hold it in front of them.

They need to be held accountable to the plan until they get used to the new routine and habit of eating and training.

This is WHY when it comes to coaching, the first thing I do is schedule the following:

  1. Wake-Up Time
  2. Breakfast
  3. Workout
  4. Lunch
  5. Dinner
  6. Sleep Time

These are the fundamental pillars when it comes to helping somebody rework or design a routine.

These are the 6-things we do each day- let's add order to them.

That is where success in weight-loss and productivity begin.

A great routine leads to great results.

Let's GO!

Your Coach,


Check out this weeks episode of The Becoming A Champion Show with World Renowned Artist, ROMERO BRITTO. 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


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