by Dana Cavalea March 06, 2023

Hi Team...

I wrote a personal post today on Linkedin that I thought would provide some value to all the hard-charging renegades that follow my work...

For most of my life I have been a "hard-charging" person who stops when the job is done- and then, well, I always go above and beyond.

I have learned though through the years that not everything we do actually requires 100% effort, certainly not all the time.

One of my successful VC clients says that most people are putting 100% effort into 80% activities- meaning, they are wasting 20% effort when they do not have to.

I spend a lot of time in my car as I am always driving - so, I am fascinated by the cars dashboard and how in such a small area we can know so much about our vehicle.

From tire pressure to check-engine lights, to brakes- you name it.

There is an indicator for all things today.

Then, we have our own indicators of "feel"....

I do not see an indicator on the dash- but, I feel something with the tires, the brakes, the belts...

We work the same way...

Oftentimes though we run through the signs....

Chronic fatigue = sign.

Lack of productivity = sign.

Uninspired = sign.

Quickly frustrated = sign.

Anxiety = sign.

You see, the body is filled with signs- we have to choose to listen or not.

When we get these signs, we need to make an adjustment.

Over the years I saw sleeping little as a badge of honor. 

This weekend, well, I slept 9hrs. per night Friday, Saturday, and Sunday.

I feel great.


I would have preferred to be up at 4am- because "I could get so much more done"... but that would be running through the signs.

I wanted to share a few things that I have learned in my own journey to optimize performance: 



Ready? Here goes...

-Sleep matters most.

-Lack of hydration can play major tricks on the body.

-Tension is held in the bodies tissues- so release it (massage, heat, stretch)

-Durational cardiovascular activities and sprint based activities need to be done no matter what your age.

-Weight training never leaves you feeling weak.

-A hot bath, soak, or immersion in heat will do wonders for your body..

-Cold exposure works great also- but it is not a cure-all.

-Starchy carbs make one fat and slow.

-Protein is totally under-consumed and under-rated in our culture today.

-Where your food comes from matters- sourcing is as important as food choice.

-Never hang around low ambition people- they got that way for a reason and want you to join their team.

-Everything is temporary- good, bad, ugly- embrace it all.

-You do not need to everything, just do the things that move the needle (you will find this is very few things)

-Always remember, YOU bring the energy.

SO, today, as you head into your day- think about what you need right now to be great.

Go out and win today.



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!

Leave a comment

Also in The Champions Newsletter

They are doing great....
They are doing great....

by Dana Cavalea March 31, 2023

Read More
Manage Your P......
Manage Your P......

by Dana Cavalea March 30, 2023

Read More
Stop Talking Like A Loser...
Stop Talking Like A Loser...

by Dana Cavalea March 27, 2023

Read More

Want to Know the 7 Surprising Things Ultra-Successful People Do Differently?