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!

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