by Dana Cavalea April 01, 2018

Hey Team...

Hope you guys had a great holiday weekend!

During the "holidays" I like to disconnect and unplug... 

Minimal technology... off the phone... and just spending time outside... golfing, walking, hiking... you name it... 

Man does it feel Good!!

I also love going to the gym because it is usually very quiet due to everybody traveling out of town... or using the holiday as an excuse to "take off"... giving their mind, body, and soul a break....

Not me though... 

Pumping Iron on holiday's gives me the chance to do what I love... EAT.

But this weekend really got me thinking about my own routine...

I have spent so much time over the past 24 months doing "Cardio" and aerobic based fitness that I forgot something...

Something BIG...

Really BIG.

To LIFT WEIGHTS!

Now.. was I lifting.. YES... 

But I was lifting lower weights, doing higher volume, and never really challenging myself to "dig deep" and get it... get that strength going...

Also getting that natural growth hormone and testosterone release that takes place from HEAVIER lifting...

What was the result?

My energy over the past year has not been great, my metabolism has made me work really heard to "spark it" through cardio, and I just have not felt as STRONG as I would like...

What is amazing is that in just a few days of LIFTING HEAVIER... Boom..

Waking up in the middle of the night with a ferocious appetite (meaning, metabolically my body is really firing), upon rising, my body feels strong and tight   ( once again proof of an increased metabolic rate), and everything I have been eating feels like it is burning right up!

Amazing results from just turning up the LIFTING portion of my training...

I am still doing my 30-45 minutes of conditioning/ cardio... but the Lifting is the game-changer...

Now alongside this INCREASED WEIGHT TRAINING... I have made two other changes...

Increasing my PROTEIN intake by about 50g per day to assist in the recovery aspect of my training... and only consuming carbohydrates before noon...

Simple stuff. Huge return on investment....

I hope you guys can give this a try... 

I will provide you with a sample program throughout the week!

#TRAINLIKEAPRO

COACH DANA CAVALEA

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**Below is very generalized program. When working with clients/ organizations privately, all individuals are assessed, evaluated, and given programs specific to personal needs.

STRENGTH DEVELOPMENT PROGRAM- UPPER BODY PULL

Reps= 15,12,10,8

Cardio: 30 minutes- intensity high enough to where talking is uncomfortable (cycle, run, stairs, or row)

Core: 3 sets x 30 reps with Med Ball (Straight Leg Crunches, Bent Knee Crunches, Supermans)

Strength:

 

Dana Cavalea
Dana Cavalea

Dana Cavalea is the former 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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