Health Is a Blessing We Often Don’t Appreciate Until It’s Gone

Why strength, nutrition, sleep, and simple daily habits matter more than most people realize.

As I’m writing this at the library, an elderly woman stood up from her chair and immediately winced in pain.

She mentioned she had slept wrong and her back was bothering her. Then she said something that stuck with me.

She talked about having compassion and empathy for people who live with chronic pain every day.

That hit me hard.

As a coach, I see this daily.

Some people are dealing with knee pain. Others have back pain, shoulder pain, ankle pain, or injuries that never seem to fully go away. Some are struggling with low energy, poor sleep, worsening eyesight, high stress, or health issues they don’t fully understand yet.

Yet many of these people continue showing up.

They continue working.

They continue taking care of their families.

They continue doing the best they can.

Sometimes we need a reminder of how much of a blessing good health truly is.

A few days ago, I twisted my big toe.

Every step hurt.

And if I’m being honest, I complained about it quite a bit.

Meanwhile, there are people who live with pain far greater than that every single day and still maintain a positive attitude.

That’s something worth striving for.

Especially now as we head into summer.

The kids are out of school.

Vacations are planned.

Work is still demanding.

Schedules get chaotic.

And finding time for yourself can feel like moving a mountain.

So I wanted to share a simple approach I use with the people I have the privilege to coach.

Not a perfect plan.

Not a complicated plan.

Just the big rocks that move the needle.

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1. Prioritize Protein

Most people eat just to get through the day.

But if your goal is to lose weight, build muscle, improve performance, or simply stay healthy, protein is one of the biggest levers you can pull.

A good starting point is:

0.8–1.0 grams of protein per pound of bodyweight.

If you weigh 180 pounds, aim for roughly 145–180 grams of protein per day.

Build your meals around foods like:

• Meat
• Fish
• Eggs
• Greek yogurt
• Cottage cheese
• Protein shakes

Then adjust your carbohydrates and fats based on your activity level.

I personally eat more carbohydrates on harder training days and slightly fewer on less active days while focusing heavily on fruits, vegetables, and quality protein sources.

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2. Strength Train for Life

Looking good is a great bonus.

But these days I care more about longevity.

As a husband, father, coach, and athlete, I want to remain strong, capable, and independent for as long as possible.

Strength training helps us:

• Maintain muscle mass
• Protect our joints
• Improve bone density
• Stay resilient as we age
• Continue doing the things we love

Don’t train just for the next few months.

Train for the next few decades.

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3. Do Cardio

One of the biggest changes I’ve made recently is placing more emphasis on aerobic conditioning.

For me, that means:

• 8,000–10,000 steps per day
• 2 sessions per week of 45–60 minutes of low-intensity cardio

That could be:

• Walking
• Jogging
• Swimming
• Biking
• Rowing
• Ski Erg
• Hiking

The method matters less than the consistency.

Your heart doesn’t care whether you’re hiking a mountain or riding a bike.

It just wants to work.

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4. Sleep Matters More Than You Think

Last night I trained BJJ late.

I got home later than usual.

Watched a show with my wife.

Went to bed later than I normally would.

Today I can feel it.

I’m a little more tired.

A little more irritable.

A little less patient.

Sleep impacts nearly every aspect of your health.

Try to keep your sleep and wake times as consistent as possible.

You don’t have to be perfect.

You just need to respect the importance of recovery.

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5. Hydrate Like It Matters

Because it does.

Especially here in Arizona.

Many people walk around mildly dehydrated and don’t even realize it.

Low energy.

Cramping.

Headaches.

Poor performance.

Increased hunger.

All can be signs that you’re simply not drinking enough water.

Hydration is one of the easiest wins available to us.

Take advantage of it.

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6. Reduce the Things Working Against You

One of the biggest rocks you can move is reducing alcohol consumption.

I drank plenty during my Army days.

Today, I feel infinitely better without it.

The research is clear.

Alcohol negatively impacts recovery, sleep, body composition, performance, and overall health.

I’m not here to judge anyone.

I’m simply encouraging you to honestly evaluate whether it’s helping you become the person you want to be.

The same goes for mindless snacking and eating without awareness.

Awareness always comes before change.

You can’t improve what you don’t pay attention to.

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The Goal Isn’t Perfection

Health isn’t about being perfect.

It’s about stacking enough good days together that they create momentum.

It’s about building habits that support the life you want to live.

It’s about becoming a little stronger, healthier, and more capable than you were yesterday.

Because one day, all of us will experience pain, setbacks, and challenges.

The better we take care of ourselves today, the more resilient we’ll be when those days come.

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Ready to Get Started?

If you’ve been wanting to get back into a routine, build strength, improve your health, and create momentum, I’d love to help.

I’m currently offering a 14-Day Jumpstart that includes coaching, training, nutrition guidance, accountability, and a clear plan to help you take the first step.

You don’t need to be perfect.

You just need to start.

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