by Dana Cavalea May 06, 2021

1 Comment

Hi Team...

I want to talk to you about something....

That something is your plan.

Without a plan, you are guessing.

Without a plan, you are flying by the seat of your pants

Without a plan, you will be unable to track what is yielding you results.

Without a plan, you will almost always be inconsistent.

You see, the body and the mind love habit and routine.

That means, doing things at the same time each day...

Like waking up at the same time. 

Going to bed at the same time.

Eating your meals at the same time.

Working out at the same time.

It even means doing consistent activities rather than finding new things all the time, to keep your over-achieving, unable to stay idle mind focused.

What it does not like is variety, spontaneity, constantly "shaking it up"....

That breaks rhythm and always is costly to habits change and adaptation...

When you are looking to change habits and change outcomes, you MUST have a consistent daily schedule, with scheduled high yield activities that are planned in advance.

Very seldom does that grip and rip approach work long term.

The goal is to get the body and mind in such a consistent day over day, week over week, month over month rhythm that the body and mind can begin remodeling since there is systematic trust present.

Meaning, the body and mind are not anticipating change, they have a knowingness for what is coming.

This is what makes Pro Athletes so special.

We develop the plan- they stick with it through the good, the bad, and the ugly- and, they do not get bored and start seeking variety.

Why? Because the plan is built for them and it works.

Do we make tweaks? Yup.

But just tweaks. Very rarely do we overhaul the entire plan.

I see the opposite amongst many average or even slightly above average performers. They keep seeking change, so they keep changing.

That is not how change works.

Change works when you are consistent with your activities over time.

Not trying this, trying that, bouncing here, bouncing there. Chasing one guru to the next. That does not work.

So, if that is you- freaking stop it.

You will fail.

I guarantee it.

I have been a Coach on habit change, performance, and gap closure 20 years- very rarely will there be an outlier that can spin the wheel each day, do something different each day, and win.

It rarely happens.

Every high performer works with four ingredients:

  • customization,
  • coaching,
  • simplicity,
  • consistency.

Without these 4-ingredients, you will certainly fall victim (like many do) to another failed diet, exercise program, career pivot, new way of seeing things.

If you do not believe me, just look back at your track record on the above subjects- you probably had some short term success, then, went back to your old patterns. This is very common when you try to do it alone or join a short term fix.

If you say you want to win, and you want success, stop changing it up.

Get a customized plan that is built for you.

Get coached on it for accountability, tweaking, and adjustments as needed.

Keep it simple.

Get it scheduled for consistency.

When you do that above- you win.

Stop chasing BS- get focused on what works.

Your Coach,


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 06, 2023

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