Devin Jourdun is a dynamic personal trainer that provides services in the Metro Atlanta area and online through Ready Results Fitness. He is a Central Florida native and former track athlete that sets the example of how adopting a healthy diet and active lifestyle can change individual lives mentally, physically, and spiritually. He has committed himself to a healthy life with which he himself has emerged from the depths of depression, anxiety, and physical limitations to become the beaming motivational force he is to his thousands of followers online. During colder months, it is important to create or continue a fitness regimen to combat winter depression and holiday weight gain. Devin provided the following tips towards cultivating a lifestyle that incorporates fitness, especially during the winter months.
What changes should you make to your fitness routine in the fall/winter months?
Cooler weather causes muscles to lose more heat and contract, causing tightness throughout the body. When your joints get tighter, muscles can lose their range of motion and nerves can more easily be pinched. Focusing on a longer warm-up will ensure that oxygen and blood are flowing throughout your body. A basic rule of thumb is that you should warm-up for 10 minutes when the temperature is between 35 and 45 degrees Fahrenheit. For each 10-degree temperature drop below 35, extend your warm-up by five minutes.
What advice would you give to someone just starting their fitness journey?
If you are just starting a new workout program, don’t overcommit or over-perform. Try starting with three days a week, and schedule it into your week like a doctor’s appointment. You want to make sure you are working yourself into shape safely and effectively. Then, after week four, try adding another 30 minutes every other week. You’ll be surprised how empowered you’ll feel.
What are the common concerns your clients have and how do you address them?
The most common concerns my clients have all involve the amount of time they think they need to spend exercising and how often. With my company, Ready Results Fitness, we prioritize consistency over intensity. You are better off doing a 30-minute, moderate-intensity strength circuit three times per week than to do a two-hour, high-intensity workout six times a week, and then burning out in three weeks because it’s not sustainable. Motivation is what gets you started, but making things a habit is how you keep the longevity of an active lifestyle.
How can one remain consistent with a fitness journey throughout the holiday months?
Find a workout that you like enough to stick to. And then stick to it. If that’s high-intensity interval training, great. Studies show it offers a lot of the benefits of cardio with less time commitment. If it’s biking or running or swimming or lifting or rowing—it’s all great. Just do it regularly. That’s how you develop a habit: you find a way to keep doing the thing until the thing is so ingrained that it’s not an effort. Show up to the gym for 10 minutes if you have to. Even if you don’t break a sweat, eventually the showing up part will be easy. Soon, you’ll find being there for 30 minutes is no problem whereas before, you were hardly cracking a half-mile you’re suddenly most of the way to a 5K. Habits are powerful. Use them to your advantage
For women that don’t have time to make it to the gym, what are at resources they can utilize at home?
You can have a fun, fast, functional, fat incinerating workout at home with nothing more than 20 minutes and a set of dumbbells & yoga mat.
What advice would you give to someone who may struggle to compare their fitness journey to someone else’s?
Remember, the goal is progress, not perfection. In a group environment, don’t compare yourself to anyone else in the room. While others may move seamlessly and appear to have superhuman strength, remember that they were once beginners too. Don’t compare your chapter one to someone else’s chapter eleven.
What are your tips for curving those holiday cravings?
If you’re too strict during the holiday season, it normally backfires on you. Instead, try focusing on having a small amount of what you really love several days a week. If you have a little bit of your favorite food every day, it takes away your anxiety and the feeling of eating something forbidden. However, if you know that one bite will lead to another (and another), you’ll probably need to keep those forbidden foods out of the house altogether. Avoid the panic of missing out on foods you only get to enjoy once a year by putting a few desserts in a freezable bag and freezing them. Knowing that you can have a bite of Christmas in February may take the edge off and keep you from overindulging now.
What precautions should be taken when doing exercising outside during cooler weather?
Dress in layers, drink lots of fluids, and wear reflective gear (whether it’s 6 p.m. or a.m.).
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