by Dana Cavalea October 28, 2017

Coffee first or Cardio first?

Big Questions need answering!

In this case, get both in before you leave the house in the morning.

Caffeine (when you are optimally hydrated) can you give you the burst you need to get the heart pumping and blood flowing- making a cup of coffee or tea is a great cardio prerequisite.

When it comes to "pre-workout" there are so many options "on-the-market" for you to take/ drink.

I have always preferred to keep it natural rather than buy into some neon green, yellow, or pink drink that is supposed to create an inhumane energy surge through your body to "get you ready" for your workout.. (prep starts in the mind)

My natural remedy to our Yankee Players was always a shot of expresso, specifically Cuban Coffee, or a cup of tea for those who were not coffee drinkers.. 

My rule was simple.. they had to make sure their urine color was clear so they would not cramp or dehydrate from the diuretic properties of caffeine during the game or practice.. This is very important in warmer climates..

Now.. there are many people who do not need a pick me up in the AM to get going.. and we tip our cap to those folks.. but even so.. I always recommend a glass of water immediately upon rising.. (lemon is great but optional).. in order to rebalance your fluid levels after a long night of fluid loss due to expiration... 

So should you do cardio in the morning?

My hands down answer is YES. 


There is no better way to get your body started than by increasing heart rate, blood flow, and forcing muscular contraction early.

Look at this cardio as your "WARM-UP" to your day.. 

Although you may not be a competitive athlete .. taking that 30 minutes to warm-up and prep for the "games" to come will truly enhance your performance..

After all.. we all want to be the Derek Jeter of our workplace! (corny I know.. but it is kinda true)

Benefits Include:

  • Less Stiffness and Tightness
  • Increased Energy
  • Less Bloating and Faster Metabolic Rate through the day..
  • Increased Productivity
  • Increased Satiety and Self Confidence 


Your goal should be to go out and WIN THE DAY.. Everyday.. but it all begins with how you START the day..

Coaches Tip:Provide yourself at least 1hr. prior to the time you have to leave the house so you can hydrate, do your cardio, stretch, eat, and shower... before leaving..

The formula to negate success would be having an early morning FIRE DRILL because you did not give yourself enough time to ease into the day.. 

This will lead to instant stress and anxiety, fight or flight reflex, and ultimately a crash and feeling of exhaustion early in the day.. you can control this...

No excuses.. do not be lazy.. proactive over reactive!

** I also wanted to provide this link for my friend Susan.. Riley's mom on Chia Seeds vs. Flax...

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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