by Dana Cavalea April 06, 2020


Hi Team!

Hope you had an amazing weekend... filled with rest, some exercise, some great meals, and some entertainment...

That sounds like a simple, yet nice weekend to me!

Over the past few weeks, I have been hyper-focused on what I call the trifecta of health...

  • Rest
  • Training
  • Fueling

These are the 3-things that when focused on can really change your life... 

Not just your physical being, but your mental state as well as your overall confidence in yourself, the World, and everything around you...

I personally feel most people struggle with pent up energy because they do not burn off enough energy per day....

They eat too much and do no move enough...

This past weekend, my wife and I went to look at some puppies...

They were so EXCITED to be outside, running around, and after about 30 minutes..well, they were pooped.

They burned off their top-layer of energy...

We need to do the same thing...

So how do we do it?

I am going to give you 3-simple rules to follow that when done at least 4-days per week, will leave you feel AMAZING.


Check it out.

Training Circuits: Ok, we are going to break out training into 2-minutes blocks... and, you will not  "work" more than 90-seconds....

Here is how it works...

30 seconds = Conditioning (jump rope, hops, run-in place, jumping jacks- you pick)

30 seconds = Core Training (crunch, plank, rotational medicine ball)

30 seconds = Upper Body Strength ( pushups, renegade rows)

30 seconds = Lower Body Strength ( squats, lunges, split squats)


Repeat Above 10x.... just pick 1-exercise per block....

This is basically one big interval...

Then you combine this with great nutrition.....

Nutrition = High Protein, High Vegetables, Moderate Fruit, Nuts &  Seeds (if no allergies), and minimal to NO starches for 3-weeks.... 

And, finally, you must get MAX Sleep...

What is optimal for YOU?

That is what is optimal for YOU without you being a hustle 24-7-365 Hero?

Usually that is 6-9hrs....

Got it?

It really is simple.. but it must be scheduled...

Each week, look at your calendar and set up  your training schedule...

Remember, 4-days minimum.... NO LESS.

And, on the in between days, you still gotta move....

Walk, stretch, something!

This is how you can really change your life...

And, you also have to push yourself...

Get your heart rate up.... do not lolly gag it...

Push yourself during those 30second bursts...

You can do anything for 30seconds... that is WHY I set this up like this...

Now, let's all put our hands in on this Monday.... and commit to greatness!

Forget what is going on around you, let's focus on what is going on within you.

I am here for you...

If you need Coaching to make this time amazing, reach out.

Let's GO!

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!

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