5 Simple Steps to Improve Your Health

Hello friend,

You’re probably getting bombarded daily with new fads, tips, tricks, etc. to building your dream physique. And I hate to tell you…most are bullsh*t. But the good news? It’s actually simpler than you think. In my experience of being a high performing athlete to maintaining health & fitness in a demanding career, there are a few things that actually work. So I wanted to throw 5 habits your way that you can easily implement tomorrow…I’m telling you they’re easy 🤝🏼 Let’s ride.

1. Get 7-8 Hours of Sleep

Sleep is non-negotiable. It's the foundation for everything else, from muscle recovery to energy levels to mood. Without enough sleep, you’ll feel the effects in your workouts, your productivity, and your overall well-being. Aim for 7-8 hours each night, and watch how much better you feel.

Tip: Create a nighttime routine that helps you unwind, ditch the screens 30 minutes before bed to help your body wind down naturally.

2. Prioritize Protein (1-1.2g per lb of body weight)

Protein isn’t just for the bodybuilders. It's a key component in muscle repair, fat loss, and overall health. Whether you’re looking to build muscle or just maintain your fitness, getting enough protein is critical. It’s a simple but effective way to support your body’s needs.

Tip: Make sure to include a lean protein source in every single meal. Or just pick up a rotisserie chicken and smash the whole thing…that sounds really good actually.

And if you need help implementing any of this, feel free to book a call to see if 1-on-1 coaching fits your needs 🤝🏼

3. Carry a Water Bottle Everywhere

We often forget how important hydration is for our health. Dehydration can mess with your energy levels and your workouts. Keep a water bottle with you at all times—it’s the easiest way to stay on top of your hydration game.

Tip: Aim for half of your body weight in ounces each day, and always drink water before and after your workouts.

4. Aim for 10,000 Steps a Day

Walking is one of the most underrated activities when it comes to health. Getting 10,000 steps a day might sound like a lot, but it's doable if you break it up throughout the day. Walking improves cardiovascular health, burns calories, and boosts your mood.

Tip: Take a walk after meals or break up your workday with a quick walk to stay active.

5. Strength Train 3x / Week & Cardio 2x / Week

Don’t overthink your workout routine. Strength training three times a week will help you build muscle and boost metabolism, while cardio two times a week will keep your heart healthy and improve endurance. Balance is key, and this approach will keep you in great shape without burning out.

Tip: Find exercises you actually enjoy, whether it’s weightlifting, bodyweight movements, or running. The goal is to stay consistent.

Keep it simple and stay on track. Don’t overthink it mate. Just rip. Cheers 🥂

Keep moving,
Jake