Living a Healthy, Active Lifestyle: Coach Jake's 5 Must-Have Daily Practices
Living a Healthy, Active Lifestyle: Coach Jake's 5 Must-Have Daily Practices

Coach Jake's Top 5 Daily Practices for a Healthy, Active Lifestyle

Advanced Health Training

April 2, 2024

Living a healthy and active lifestyle is more than just hitting the gym occasionally or eating a salad now and then. It’s about consistent, daily practices that promote overall well-being. Coach Jake, owner of Advance Health Training, shares his five essential daily practices that can help anyone live a healthier, more active life. Let’s dive into these must-have habits!

1. Proper Sleep (I always aim for around 7 hours of sleep, minimally.)

The Importance of Quality Sleep

Sleep is often underrated in the quest for a healthy lifestyle. Quality sleep is crucial as it helps regulate hormones, control appetite, facilitate muscle recovery, and boost energy levels. Without adequate sleep, even the best diet and exercise routine can fall short.

Tips for Better Sleep

To improve sleep quality, Coach Jake recommends turning off all electronics at least 30 minutes before bedtime. This helps reduce exposure to blue light, which can interfere with your body’s natural sleep cycle. Aim for around 7 hours of sleep each night to wake up feeling refreshed and ready to tackle the day.

Benefits of Adequate Sleep

When you consistently get enough sleep, you’ll notice improvements in mood, cognitive function, and overall physical health. Proper sleep can also enhance your immune system, making you less susceptible to illnesses.

2. Daily Movement: 10K Steps

Why Daily Movement Matters

Movement is essential for maintaining a healthy body and mind. Coach Jake emphasizes the importance of aiming for at least 10,000 steps a day. This not only helps burn calories but also keeps your joints and muscles loose and functioning well.

How to Incorporate 10,000 Steps into Your Day

Incorporating 10,000 steps can be easier than you think. Simple changes like taking the stairs instead of the elevator, walking during lunch breaks, or even having a walking meeting can help you reach this goal. Using a pedometer or a fitness tracker can also keep you motivated and on track.

Health Benefits of Regular Walking

Walking regularly can reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. It also helps improve cardiovascular health, enhance mood, and increase overall energy levels.

3. Protein Intake

The Role of Protein in a Healthy Diet

Protein is a vital macronutrient that supports muscle growth, repair, and overall bodily functions. Whether you’re working out or resting, adequate protein intake is essential for maintaining a healthy body composition.

Recommended Protein Sources

Coach Jake’s favorite protein sources include grass-fed steak, grass-fed beef, pasture-raised eggs, chicken breast, Greek yogurt, cottage cheese, and low-sugar protein replacements. These options are not only rich in protein but also provide essential nutrients for overall health.

How Much Protein Do You Need?

A good rule of thumb is to consume about 1 gram of protein per pound of lean body weight. This ensures that your body gets enough protein to support muscle recovery and growth, especially after workouts.

4. Hydration

Importance of Staying Hydrated

Hydration is key to maintaining energy levels, supporting digestion, and keeping your skin healthy. Water is essential for almost every function in the body, so it’s crucial to stay hydrated throughout the day.

How Much Water Should You Drink?

Coach Jake suggests drinking well over half your body weight in ounces of water daily. For example, if you weigh 150 pounds, aim for at least 75 ounces of water each day. Drinking water with every meal and snack can help you stay on track.

Benefits of Hydration and Electrolyte Supplementation

Staying hydrated can improve your physical performance, reduce muscle cramps, and prevent fatigue. Supplementing with a low-sugar electrolyte powder can further enhance hydration, especially during intense workouts or hot weather.

5.Strength Training

Benefits of Strength Training

Strength training is crucial for building muscle, maintaining a healthy body fat level, and keeping your metabolism high as you age. It also strengthens your joints and bones, reducing the risk of injuries and osteoporosis.

How Often Should You Strength Train?

Coach Jake recommends strength training three days a week. Even if you only have 25 minutes, this can be enough to reap significant benefits. Focus on compound movements like squats, deadlifts, and bench presses to target multiple muscle groups.

Tips for Effective Weight Lifting

To make the most of your strength training sessions, ensure you use proper form and gradually increase the weight as you get stronger. Incorporate a variety of exercises to keep your routine interesting and to target different muscle groups effectively.


Living a healthy, active lifestyle doesn’t have to be complicated. By incorporating Coach Jake’s five daily practices—getting proper sleep, aiming for 10,000 steps, consuming adequate protein, staying hydrated, and strength training regularly—you can significantly improve your overall health and well-being. Start small, stay consistent, and watch as these habits transform your life. Ready to begin your fitness journey? Get started by scheduling a free consultation at our private fitness facility in Grand Rapids.


How can I improve my sleep quality?To improve sleep quality, try establishing a regular sleep schedule, creating a relaxing bedtime routine, and reducing exposure to screens before bed. Keeping your bedroom cool, dark, and quiet can also help.

What are some easy ways to reach 10,000 steps a day?You can reach 10,000 steps by taking short walks throughout the day, parking further away from your destination, using stairs instead of elevators, and incorporating walking into your daily activities like shopping or running errands.

How can I ensure I get enough protein daily?Plan your meals around high-protein foods such as lean meats, dairy products, eggs, and legumes. Consider using protein supplements like shakes or bars if you’re struggling to meet your protein needs through food alone.

What are the signs of dehydration?Common signs of dehydration include dry mouth, dark urine, fatigue, dizziness, and headaches. If you experience these symptoms, increase your water intake and consider adding electrolyte supplements.

How should beginners start with strength training?Beginners should start with basic compound movements and focus on mastering proper form before increasing weight. It’s also beneficial to work with a trainer to create a balanced workout plan and to ensure safety.

Ready to get started?

Ready to begin your fitness journey? Get started by scheduling a free consultation at our private fitness facility in Grand Rapids.

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