After talking about the New Year's crowd, my current diet and my daddy-daughter weekend, I talk about common training mistakes I see at the gym, and how to build a solid foundation for the year.

• Common training mistakes (8:28)
• Building a solid foundation (13:35)

After talking about the start to the new year and a new camera I've been playing with, I talk about how to keep your habits going after week one, and why recovery is so underrated.

• How to Keep Going After Week One (5:27)
• Recovery: So underrated (11:20)

After talking about all things Christmas along with diet and training lately, I talk about how you can start the year off on the right foot.

• How to start the year off properly (8:25)

After talking about my diet and training lately, I talk about eating strategies for the holidays and resetting and reflecting on 2025.

• Eating Strategies for the Holidays (5:14)
• Resetting and Reflecting (16:09)

After talking about my week recovering from sickness then getting back into the gym, I talk about how to perfect your winter arc and when less is more when it comes to your gains.

• Perfecting the Winter arc (6:22)
• When less is more for gains (11:14)

After talking about my training, nutrition, and my daughter, I talk about how you can beat SAD (Seasonal Affective Disorder) this Winter and why healthy joints means more gains.

• How to beat SAD (7:32)
• Why healthy joints lead to better gains (14:32)

After talking about my own training and nutrition, and the Toronto Blue Jays, I talk about how to use wearable tech to improve your health and how to warmup properly.

• Wearable tech to improve health 11:13)
• How to warmup properly (16:51)

After talking about my training, diet, Muskoka trip, and the Toronto Blue Jays going to the World Series, I talk about how to avoid gaining too much weight this Winter and then I talk about cold and heat exposure.

• How to avoid excessive weight gain during Winter (5:05)
• Cold and heat exposure (11:11)