by Dana Cavalea May 20, 2018

1 Comment

Hey Team!

Hope you all had a great weekend!

This weekend I had a few events... birthday party, soul cycle, and a few meet and greets with friends!

The Soul Cycle is always great and fun... (and makes you feel great after)...

The party and friends is also great... but when you are not in charge of the food selection... it can get a little nuts if you know what I mean!

Especially, when you have a sweet tooth that engages with one or two forks of dessert.. or a mini pastry or black and white cookie!

But, it is a party.. so we must enjoy!

All this got me thinking though..

How many people struggle to lose weight and body fat?


And after a lot of thought, and analyzing my own UN-managed tendencies, and those of the individuals I consult and train...


Now, I have been in this field for a long time... it should not have taken me this long... but it did!

You want to know what it is ? The culprit behind the fat?

Most people think it is just WHAT you eat or WHEN you eat...

But it is really the COMBINATION of what you eat!

Simply this.. if you eat an ACAI Bowl.. it appears to have a lot of nutrients.. but it is mostly sugar, which will spike your insulin...

It has fruits which are great.. but has almost ZERO Protein...

And for those looking to build lean mass and shed the fat.. a blast of sugar is not what he body prefers..

Lean protein... and low glycemic foods (slow to spike insulin foods) is what the body prefers... ex. Oatmeal, Brown Rice, Veggies (as your carbs)... rather than sugary foods like fruit juices, muffins, desserts, cookies, crackers, chips, snacks...

If you can think about your day.. and how often you are just "grabbing" something... throwing it in your mouth... and moving.. you can see how you are at risk...

The body prefers COMPLETE MEALS.. protein (meat, fish, eggs)... and either a slow carb (starch) --- on training days-- and/ or just a vegetable..

Bigger meals can contain the protein, vegetable and starch.. smaller meals can just contain the protein and vegetable.

I personally believe most people are protein deprived and carbohydrate flooded.

If you can eat these meals 4-6 times per day.. you will not have the cravings because you are satisfied.. the chips and dip will no longer be needed or wanted..

The cheese and crackers = gone.

Stop the picking and hit and runs.. they are dangerous because they contain high calories and do not provide the feeling of satiety..

COMPLETE YOUR MEALS..(maybe grandma was right!)

Plan your day around your eating... sounds fun right?

If you can plan your eating at the start of the day... you will have much better results...

Try this for a few weeks... stay consistent... stop picking... ditch the appetizers, bread baskets, and desserts... and you will start winning again.



*If you like today's message, please share with anybody you feel can benefit... we are in the business of changing lives and building a winning team!   

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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January 28, 2023

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