The Rebel Podcast

Ep. 42 – Fit to Win: Optimizing Your Health on the Field and in the Workplace – with Dana Cavalea

Dana Cavalea spent 12 years with the New York Yankees Organization, most of those years as the Director of Strength and Conditioning & Performance Enhancement; winning a World Series in 2009. During his MLB Career, he was the Head Strength Coach for the 2008 All-Star Game, as well as the 2009 Recipient of the Nolan Ryan Top Strength Coach Award.


He’s trained greats such as Alex Rodriguez, Derek Jeter, Mariano Rivera, Andy Pettitte, Justin Verlander, and more.


“My objectives are to bring the same techniques, culture, attitude, service, first class training and development programs to Entrepreneurs, Executives, Companies, Students, and Pro Athletes.” – Coach Dana Cavalea


Dana has formulated plans and strategies to improve sleep, reduce pain, lower stress, improve body composition, speed-strength-power, as well as mindset training for maximal performance. He is here to help take you and your life PRO.


In this episode, we discuss his training methodology for optimal health and performance both on the field and in the workplace.


Coach Cavalea has revamped his methodology into five drives of performance:


  1. Mindset


  • People get ‘out of order.’ Understand that, in the long run, better health equals more wealth.
  • Prioritize your physical and mental wellbeing and realize how ‘this’ can get you ‘that.’


  1. Training


  • We go through different seasons in our training. If we try to maintain the same high-intensity every day every year, we eventually burn out.
  • Understand where you are today, your stressors, and adjust your programming accordingly.
  • Once you experience repeated success, that momentum will carry you to want to do more.
  • Reach for a daily cardio routine interspersed with 2-3 intense training days (typically).
  • Hire a professional with whom you can align and connect because working successfully with a trainer means focusing on individualization and constantly building that relationship.


  1. Fueling
  • Just because it’s on the menu, doesn’t mean you have to eat it. The way it’s on the menu doesn’t mean you have to eat it that way.
  • Start simple: Focus on protein with either vegetables, fruit or both.
  • Get in the habit of eating clean and keeping your calories down.
  • Plan ahead: If you know you’re going to eat out, offset and balance your meals throughout the rest of the day.


  1. Recovery
  • Cognitive-Behavioral-Therapy
    • Provides a space for mental and emotional decompression.
    • Gives perspective
    • Empowers
  • Find your transition from work to home. Take a shower, a hot bath, a steam at the gym, or whatever you need to reset.


  1. Influence
  • If you take care of yourself, your energy and focus will influence the people around you to step up their game and create a championship-based atmosphere.


When it comes to your health and wellness, take that first step. Do a little bit at a time and then celebrate those mini victories and do it again tomorrow. Most of all, “you gotta’ do you.” Do what fits. Set yourself up to succeed by making a plan and building a support team that you really connect and gel with personally.

Download this Episode MP3.



Do you want more to empower yourself through healthy living? Is your busy lifestyle an obstacle to your health? Join The Rebel Health Coach community for the support and knowledge you need for better performance, better business and a better you!

Click here to join The Rebel Health Coach community now.

Disclaimer: The activities and research discussed in these podcasts are suggestions only and are only advised to be undertaken following prior consultation with a health or medical professional. Fitness training, nutrition, and other physical pursuits should be tailored to the individual based upon an assessment of their personal needs.

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