by Dana Cavalea November 22, 2019

1 Comment

Hi Team!

Happy Friday!

Once again... the end of the week is here!

How did it go for you? Are you happy with the results? What projects are on your mind?

Let's dig in today and tighten up any loose ends so we can go into the weekend "relaxed" so we can give ourselves a chance to recover as we go into Thanksgiving week!

I wanted to share this with you...

Over the past few weeks, I have been training pretty hard (running, walking, lifting, swimming)... while at the same time running my writing, speaking and coaching agency...

So, much like many of you, that requires me to be ON quite a bit... working hard.. staying focused and managing all year-end objectives while planning for 2020.

It is a lot. 

Today, I wanted to share with you where this "pressure" often shows up....


This simply means... all the thoughts, pressures and to-do lists have to show up somewhere... and they often show up as points of tension on the body.....

Your bodies tissue holds a lot of the tension.... and pressure.

This time of year you may have an increase in muscle pain/ stress... and even experience episodes of back pain to a higher degree... as well as some colds and suppressed immunity with weather changes and again, the final push of 2019....

This is the time to get really focused on a few key components of performance:

  1. Sleep and Rest
  2. Massage / Foam Rolling
  3. Heat Therapy (Sauna, Steam, Hot-Tub)
  4. Naps
  5. Deep Breathing/ Stretching
  6. Nature / Outdoor Walking
  7. Technology Detoxing
  8. Singular Focused Objectives (Pick 1-Thing and get it done, Not 5-10)
  9. Protein Rich Diet, Lower Starch Carb Diet
  10. Weekends OFF!

Now, we do not have to do all of the above everyday, but, we should do some of them each day.  If we can make time for down-shifting our nervous system, we will really reduce our bodies T.B.T....

With Athletes, when T.B.T. is too high, we often see some pretty serious injuries. That is why we are always monitoring activity, mood, movement, energy and heart-rate of our Pro Athletes to make sure they are in PEAK Shape and Ready to play...

What are you currently doing to manage your energy, your mental health, your physical health and T.B.T.?

Have you ever thought of the effects your thoughts, stress and mindset have on your overall muscle tension?

For most they never have. 

But it is real. 

I am fully convinced that this T.B.T. can also be a silent killer- leading to cardiovascular episodes, higher blood pressure and migraines. 


If you put increased stress, pressure and muscle tension on the body- the result will often be breakdown. We can not have that for you.

You are a Champion Performer.

Let's get working on our TENSION immediately.

Your Coach,



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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