by Dana Cavalea February 18, 2018


Very simply, those who have the most energy win.

They can sustain performances longer in sports and business.

The person with more energy, WINS!

Talent is important, and absolutely can allow you to get things done in a shorter period of time, but for most of us, talent is not an option.

So we have to rely on our sustainability and ability to perform over time.

What do we do to optimize our energy?

Over the past month I have really been playing around with my exercise and nutrient intake.. 

Let me share.

During the Fall and Winter in New York, typically I find myself eating more starch based cards, breads, squash, potatoes, etc... 

I was combining this with slower paced exercise.. like long 3-5 mile treadmill walks, long bike rides, and heavier weight lifting with higher rest.


Tired, sluggish, and about 5-8lbs of weight gain.. some muscle and some junk weight..

Then I did a complete 180 degree change..

I cut out all starch based carbs, eliminating bread, squashes, potatoes, and quick, insulin spiking sugars like muffins.

Now I wasn't overindulging on these things, but was having about a serving of each per day or so at meal time..

Once I made the choice to cut them out.. (very difficult days 1-3)... 

After 1 week, I felt my bloating disappear, my lethargy and fatigue vanished, and my overall energy and sustainability went up.

I also ditched the longer, durational workouts that were eating a lot of my time and exchanged them for circuit training that would not allow me to lift as much weight, but got my whole body moving, along with increased interval based conditioning.

My workout is done in 50 minutes. I mean really.. who wants to do more than that anyway?

Results.. body fat dropping, skin feeling tighter, and more energy, increased appetite and a faster burn/ metabolic rate that is allowing me to burn everything I eat.. to use as usable fuel..

My overall feeling is amazing in just 3 weeks.. 

Now most of you may think this proposition is nuts..

But simply cutting bread, cutting cheese, and reducing sugars..

While doing interval & circuit based work 2 days per week can totally change your game..

All the stress you have of saying, " I will do it next week or I have to do it... blah blah blah..." You could already be a few weeks in and restructuring your entire mindset, energy level, and body..

Think about your overall production how high it would be.. that means more time for you!

Most people hesitate on the first step and they build up the START.. just start.. 

I like to mark my days of completion in my calendar.. it is very rewarding.. but the best part is watching your body and energy level change.. 

And for the record.. your mood goes with it.. 

Your psychology is directly affected by your physiology.. do the work.. your body will thank you..

Anyway.. gotta go.. breakfast then gym time.. go attack the day!




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!

5 Responses


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