by Dana Cavalea March 22, 2018

Hey Team...

Coach Dana Cavalea checking in here... 

Once again, post workout and getting ready to hit a mediterranean omelette from one of my favorite cafes in Delray Beach, Cafe Martier... (they have awesome coffee too... but the day's I fly = no caffeine)

I am sharing one of my flying tips with you... 

Since flying is a huge dehydrator... I make sure to crush as much water as possible leading up to departure... and once I am thru security, my first purchase is a 1.5 lite Smart Water..

When I would travel with the Yankees... I would walk around handing out bottles of water.. making sure the boys drank 1 bottle per hour of flight time...

My parents, the retirees that they are have found a way to hack the security system by traveling with an empty water bottle they fill at a fountain once they get through security as they refuse to pay the premium mark up... I get it.. great hack!

Definitely a winning strategy from a savings standpoint...

Since I mentioned winning... 

What does winning mean to you?

Personally, it means to me firing on all cylinders in life, sports, and business...

Sports because I still see myself as an athlete.. and need to maintain for to compete with those I train...

But what is it for you?

Whatever it is, just realize getting to optimal performance takes work... 

Daily work. Off the field.

Working on your mindset and reducing the negative thoughts....

Working on your training to reduce pain, increase strength, tone, power, and movement...

Working on your recovery to help it relax through meditation, baths, soaks, swimming, massages.. 

Working on your fueling by eating the most "whole" fresh foods you can get your hands ons...

Could you imagine what your results would be if you were feeling great?

Everybody speaks about having a certain level of "talent" "skill" "education" "ability"... but those things mean nothing if you feel terrible...

And what if you didn't have those attributes.. but you felt like a KING or QUEEN physically and mentally... Something tells me you could change the world.. even if it is the small world of those around you...

After standing on line at CVS yesterday.. this all hit me.. looking at these broken down people waiting on their scripts.. hunched over, beat up, sick... it really upset me...

That is why I do what I do for you... to keep you moving forward towards becoming the Champion that you are meant to be...

It starts with you.. and a decision to be great...

Let's do it!




Below, I am going to put a simple, PHASE 1, outdoor running program for you to try... 

Phase 1 Athletic Development Running Program
With a watch, you are going to work for a total of 15 minutes.
Walk with Long Strides: 15 Seconds
Jog Slowly with Short Strides: 30 Seconds
Run with Long Strides: 15 Seconds
Repeat this sequence for 15 Repetitions.
Each week, for the next 6-Weeks, add 1 rep (leaving you at 21 minutes in 6-Weeks)
Perform this Program 3x/ Week on a flat surface: Road, Track, Park, or Field


If you are interested in a custom coaching plan, I am going to be opening a few spots to my online coaching program & team. You get to work with me directly!

Click Here to Read About my Coaching Program & Apply Using Link on Bottom of Page.




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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