As the year winds down, I’ve been thinking back on the countless sessions, conversations, and breakthroughs that happened in the clinic and then in my own personal life as well! Working with athletes and tactical professionals, I am constantly reminded the value of being healthy and how our bodies are always teaching us something...if we’re paying attention :)

Here are four lessons that I will take away from 2025. Whether you’re rehabbing an injury, chasing a performance goal, or simply trying to feel better in your day-to-day life, I hope these insights help guide your  training, recovery, and perspective on things in the new year to come

1. The body heals on it's own timeline

I saw this is many cases this year- both as a clinician and then as a patient myself. 

Early in the year, I had a few cases where everything in rehab was going great and progress just STALLS. 

This is particularly difficult with the military population that I work with as these timelines are calculated out precisely. Career progressions, school opportunities, deployments, cross country moves are all on hold until rehab is complete and everything has stabilized medically. So when timelines get out of whack, the careers and livelihood of these patients is at risk. Unfortunately that's how rehab goes sometimes- all you can do is create the most optimal environment for healing and recovery. But then the natural course of healing must have time to progress, and sometimes it just takes a little longer than we like. 

I learned this lesson myself this year navigating a gnarly knee injury. It has been 9 months now since the injury and I can optimistically say that I am now on the upside of recovery. But believe me when I tell you there were many days (maybe even weeks or months) where it felt pretty stagnant.

So if you are reading this and currently navigating injury/pain or some other condition in the body, remember that you body will heal at it's own pace. Be patient with yourself. 

2. Strength fixes more things than we give it credit for

I saw this time and time again in the clinic, nothing bad happens from getting stronger. Maybe it fixes the specific pain point/injury and maybe not, but something in the body is benefitting from increased strength and the adaptations that come along with it. 

What I see happen more often than not is that with increased strength comes increased confidence. And increased confidence does wonders for reducing pain and increasing the mental fortitude to rehab an injury.

So if you need another nudge to get into the weight room in 2026 let this be it- not a single patient or client reported to me feeling worse than before we started working on absolute strength. So get out there, pick up some heavy weights and reap the (many) benefits. 

3. Your habits will make or break you

Life got pretty wild for The Mraz's in 2025. I made a huge career change, we underwent IVF treatment, and Matt was diagnosed with invasive melanoma.

What I know is this- when life gets difficult it is easy to choose things that result in cheap mood boosters-alcohol, junk food, binge tv over the gym etc...so this is the time when you need to have good habits to lean into. Because what your body needs most in times of stress is sleep, quality nutrition, movement/exercise, and avoidance of those cheap hits that hinder your health. 

JFK once said this "the time to repair the roof is when the sun is shining". This applies to your health habits. Develop them when life is easy so that you can fall back on them when life is tough. 

If you aren't sure where to start or you are in the thick of a sh*t show right now and need a launching point this is what I recommend you do everyday: 

• Follow consistent wake/sleep times
• Prioritize whole foods- meat, veggies etc... Limit your sugars and processed crap
• Move your body. Doesn't have to be in the gym. Can be as simple as a walk but aim for 45-60 minutes a day
• Limit screen time. TV, social media, video games are all quick dopamine hits that negatively impact how your brain functions

 4. Think about your health proactively

In my clinic, I see a lot of the young gun soldiers who believe themselves to be invincible. I also see a lot of the 'older' (I put that in quotes because military old is about 40!) guys who are near retirement and are absolutely broken (mentally and physically). 

When you are young it is near impossible to imagine yourself aging and slowing down. And then it sneaks up on you. 

I don't have the secret for staying young, but what I know is this- it is much much easier to maintain your health as you age then it is to dig yourself out of a proverbial health hole. So many of my retirement age guys are in this boat. They neglected their body for years (even decades) and now with retirement on the horizon, the reality sets in that the state of their current body and mind is not going to afford them the golden years they dreamed of.

Don't make this mistake. 

The things you do for your health now, are for the life you want in 20 years. Take care of yourself while you are in good health so that as you age, you aren't digging yourself out of a hole. 

If you need support or guidance for this, please let me help you. This is a long standing passion of mine both on a personal and professional level. To learn more about or apply for my 1:1 coaching please click HERE. 

 As we wind down 2025, I hope you spend time thinking about your wins, losses, and goals for 2026. 

I trust that 2026 will bring you and your loved ones- health, happiness, and fulfillment. 

As always, please reach out if there is anything that I can do to assist you in your health and fitness journey.

PS. One of the most fun projects that I completed in 2025 was releasing a 12-week training program that blends strength plus joint health. It came from a self-rooted need to start doing things differently in the gym to navigate the aches, pains, and reality of being a mid-life athlete. If you are looking for a unique approach to training and one with longevity in mind- come join me. I am currently personally following this exact program along other like minded athletes. To learn more or sign-up click HERE 

Yours in health, 

-Jamie