by Dana Cavalea February 10, 2022


Hi Team...

Today I want to dig in on how to optimize your performance.

As I was developing my training methodology years ago, I realized this:

Higher levels of performance could not be achieved without leading with the physical.

This is contrary to what many "think" today because in today's world, the word mindset is the new buzzword.

Shrinks from around the land and sports psychologists have made this push- but what I find staggering is that very few, if any have the ability to write and design and prescribe detailed training regimes that can help their clients achieve that desired mindset and mental position they so badly want.

This is because if you negate the physical- you can not obtain the mental state desired.

Think about this: After you train, exercise, do something physical, or sweat- how do you feel?

You will always feel better than before you started and better than doing nothing.

Psychologically you are enhanced from physical activity.

So, my pyramid of performance, at the base of it, is physical activity.

That is followed by fueling. What you eat and put in your body to power performance.

And that is then followed by recovery.

  • Physical Training
  • Fueling
  • Recovery

These are 3-critical elements that all must participate in for max performance, energy, and mind/body renewal.

Negate or miss one of them and the costs are staggering.

Coach, I am not into exercise.

Well, like a great athlete looking for optimal results, GET INTO IT.

Coach, I don't know what or how to eat.

Well, start with nutrients (fruits, vegetables, lean meats, fish, nuts and seeds) without the dressings, salt, and sugars.

Even more simply, make your initial habit change a salad for lunch everyday with 2tbsp. of a vinegar based dressing.

Coach, how do I renew myself?

You renew yourself through quiet and silence. Think about great minds like Socrates and Aristotle- they were not getting information from their iphone- they were observers, thinkers, question askers. 

Renewal begins away from technology and in silence.

Renewal includes stretching, breathing, visualizing, soaking, massage and therapeutics.

The body must recover to optimally deliver high levels of performance.

Many know what to do they just choose not to do it.

  • If you neglect lower calorie, nutrient dense foods- you bloat and get fat as you are running in a caloric surplus.
  • If you neglect physical activity, your body de-conditions and atrophies- exchanging muscle mass for blubber and eroding bone mass/ density.
  • If you neglect renewal, you will live tired, exhausted, and eventually very frustrated.

You must take action.

The time is now.

If you need help- you know where to turn.

But this situation of just being good enough can not go on any longer.

Maximize your performance once and for all.

Clear the old patterns in exchange for new, more dominant ones that have a higher yield of personal vitality and satisfaction.

The time is NOW.

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!

2 Responses


December 29, 2022

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Pamela McGoughy
Pamela McGoughy

February 10, 2022

Thanks !
Very Valuable Information.


Portsmouth, VA

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