by Dana Cavalea September 09, 2019

1 Comment

Hey Team...

Happy Monday...

I was never a really big tennis fan until I went to the US OPEN a few weeks ago...

It was really amazing to see that level of talent compete on the courts....

As somebody who struggles to volley on the park tennis courts, it was truly admirable to see!

Last night, I spent 5hrs. glued to the TV watching the mens finals.... between Rafael Nadal and Daniil Medvedev...

Yes, 5HRS. of Competition....

Only short breaks between sets...

No bathroom breaks...


And to watch them compete with higher intensity as the match went on was truly remarkable.

That is what go me thinking.

How many of us are able to compete like that, for that many hours?

How about just staying focused for 1hr.? 2hrs? 3hrs?

Not many.

Focus today is hard to come by.




Phone calls. You name it.

That is what makes the GREATS.. well, great.

They have an ability to stay focused for the duration of a task.. no matter how long, how grueling.

In the post match interview, Nadal said, " To Win, You have to be prepared to suffer."

Meaning, it is not easy. It never is.

To be great at anything takes tremendous sacrifice.. 

I was thinking back on players like Derek Jeter... 

He stuck to a rigid schedule for 9months per year... and the other 3 months, he was still scheduled tight but had a little more free time.

🎾Training = Scheduled.

🎾Meals = Scheduled.

🎾Work = Scheduled.

🎾Rest = Scheduled.

It is rigid, but how else do you get things done?

Today, when I Coach, many tell me they "just don't have time"... or, " I am not as productive as I used to be..."...

First step to getting them right is giving them structure.

  1. What we do in the AM when we get up.
  2. What we do in the AM before lunch.
  3. What we do after Lunch.
  4. What we do after Work.
  5. What we do after Dinner.
  6. What we do right before Bed.

Sounds like quite a few opportunities to get things done!

It all matters.

So what did we learn from Nadal last night?

1. You have to play the full match... every shot matters....

2. You have to be ready to adjust (he was about to win with flying colors in less than 2 hours, then the match changed) - he dug in, recommitted, and got it done.

3. Always be physically and mentally prepared to suffer.... it will never be easy...and you have to approach shot 1-1000 that same way... with intensity and fury. Leave it all on the court....

That is how we should approach our life... everything matters.

🎾Every day matters.

🎾Every thought matters.

🎾Every activity matters.

🎾Every conversation matters.

When you add all that up, well, you have your life.

Got it?

Now, as we attack our day today, let's make sure we realize our relationship with time matters.. we can not waste it, only maximize it.

Let's GO!


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 24, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!
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