by Dana Cavalea February 19, 2020

Hi Team!

How is your week going?

I always find Wednesday as a good day to check in with yourself and ask yourself, "How is my week going?"...

Wednesday is a great course-correction day is necessary.

Today, I wanted to talk to you about ENERGY.

Real energy. Not the false, enthusiastic kind that can turn-off most people in any room.

But real, solid, consistent energy.

When I speak to Companies, I let them know this: ENERGY WINS.

The Company, Team, and Individuals with the most energy often win when they have the right process and plan alongside them.

So how do we increase our energy? It comes down to the BIG-5:

1. SLEEP

2. FUEL

3. TRAINING/ FITNESS

4. THE WAY IN WHICH YOU THINK

5. NOT DOING TOO MUCH

We all know the attention SLEEP has gotten lately.

I believe sleep is critical- but not just any sleep. 

You have to deep sleep. The type of sleep that allows you to wake up feeling fresh and recovered- not just continuing the day before.

Sleep at a level that allows your body and mind to almost melt. How do we do it?

  • We have to prep our room (dark, no lights, no tv, no phone)....
  • We have to be light (no food or liquids 3-4hrs. before bed)...
  • We have to do a brain dump (write down all the crap in your head before bed)...
  • We have to take deep long breathes for 3-5min. when we lay down...
  • We have to only think about the positives, good things from the day...

Now, let's talk about our FUELING.

Most people eat way too much SUGAR & STARCHY CARBS.

Of course they do- they taste good. 

The problem is, most do not do the amount of activity to burn them- so they make you sluggish, tired, lethargic, and ultimately FAT.

SO, we need to make sure our diet is consisting of mostly:

Fish, Chicken, Turkey, Lot's of Vegetables, Fruit, Nuts, and Seeds.

For those who have the gut tolerance, you can have legumes as well.

No salt, no extra sauces... just keeping all of the above as simple as possible.

That is what your digestive track and system want. Simple, clean, easy to digest, easy to use fueling sources. DO NOT COMPLICATE IT.

Couple this with WATER, and lots of it (half body weight in ounces per day) and you can start winning again at your nutrition.

Ah, TRAINING.

"A SWEAT A DAY".. yup. You gotta sweat each day.

Really you have to SWEAT, STRETCH, STRENGTHEN each day.

A simple 3-step formula to making positive body changes.

It happens quick too. You can see changes in 14-days from a consistent training plan along with a positive nutrition plan. (reach out to me if you want a custom plan and coaching)....

No more than an hour per day...

You can even SWEAT, STRETCH, AND STRENGTHEN in 30 minutes, 10-minutes of each! Just be consistent...

Monday- Friday, make this your plan... your energy will soon be spiking!!

Next, THE WAY YOU THINK.

If you think worst case scenario, live in fear, and are playing constant defense, your ENERGY is screwed. 

Yup....

No matter what you have going on, you MUST see your vision clearly, be focused on where you are going, and be engaged, playing offense, ready to blow through any obstacles that come your way.

Forget the defense, you will play that enough naturally.

Focus on forward. Focus on what you are doing. Focus on the GOOD THINGS.

Your body and mind are built with a safety mechanism that will keep you safe- so don't over-think things....

Lastly, DO NOT DO TOO MUCH.

Break things down to the most simple form, asking the most simple of questions.

For those in business: WHAT IS THE #1 WAY I MONETIZE?

For those in sports: WHAT TYPES OF PLAYERS TO DO WE NEED TO WIN? WHAT IS OUR GREATEST STRENGTHS? 

For those in life (ALL OF US): WHAT ARE THE 3-THINGS I DO EACH DAY THAT ALLOW ME TO FEEL GREAT ABOUT MYSELF AND WHAT I AM DOING?

Simple stuff.

No more than 1-MAJOR OBJECTIVE at a time. No more than 2-SECONDARY OBJECTIVES.

People today are running around HEAVY. They need to start traveling light so they can take the pressure off and start enjoying life.

Most importantly, that switch in mindset and a focus on the BIG-5 will truly change your life.

Keep this list in front of you at all times...

Now, ENERGY UP!

Let's GO!

Your Coach,

COACH DANA CAVALEA

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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