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How to Get Motivated and Stay Motivated

How to Get Motivated and Stay Motivated

It’s officially 2024! The start of a new year is the perfect fresh start for many and it's a time when many people are motivated to create and stick to new habits. But the reality is that by March, a large number of people have already lost much of the motivation they felt in January. At Junkyard Training, we see a lot of people at the beginning of the year with all sorts of health and fitness goals. Our trainers and our facility is designed to support you in reaching those goals. But how can you get motivated and stay motivated and create lasting habits and lifestyle changes? Here are some suggestions.

Set Realistic and Specific Goals

The first thing is to define clear, realistic, and specific goals. Whether it's running a certain distance, lifting a specific weight, or achieving a fitness milestone, having tangible targets gives you something to work towards.

Start Small and Progress Gradually

Begin with manageable workouts and gradually increase intensity. This helps prevent burnout and makes the journey more sustainable. Small victories build confidence and keep you motivated for the long haul.

Find an Activity You Enjoy

Discover a workout or activity that you genuinely enjoy. Whether it's lifting weights, running, dancing, or practicing yoga, choosing something you love increases the likelihood of sticking with it.

Mix It Up

Keep things interesting by varying your workouts. Try different exercises, classes, or outdoor activities. The variety not only challenges your body but also keeps you mentally engaged and excited about your fitness routine.

Create a Support System

Surround yourself with a supportive community, whether it's friends, family, or workout buddies. Having people to share your fitness journey with provides accountability and encouragement during both highs and lows.

Schedule Your Workouts

Treat your workouts like important appointments. Schedule them in your calendar and prioritize them just like you would any other commitment. Consistency is key to building a lasting fitness habit.

Track Your Progress

Keep a record of your achievements and progress. This can be in the form of a workout journal, fitness app, or photos. Seeing how far you've come can be incredibly motivating and inspire you to keep pushing forward.

Reward Yourself

Celebrate your victories, both big and small. Whether it's reaching a fitness milestone or consistently sticking to your workout routine for a month, reward yourself with something enjoyable. Positive reinforcement can boost motivation.

Focus on the Positive Changes

Instead of fixating on the scale, pay attention to positive changes in how you feel, your energy levels, and your overall well-being. Recognizing the non-scale victories can be more motivating and sustainable.

Embrace Rest and Recovery

Understand the importance of rest days and recovery. Overtraining can lead to burnout and decrease motivation. Listen to your body, rest when needed, and prioritize quality sleep.

Remember, the key is to create sustainable habits that become a part of your lifestyle. If you ever need guidance or support, Junkyard Training is here to help you on your fitness journey. Stay motivated, stay consistent, and enjoy the process of becoming a healthier and stronger version of yourself!

Posted By Junkyard Training on 1-15-2024

Nurturing Strength: Tips for Building and Maintaining Muscle

Nurturing Strength: Tips for Building and Maintaining Muscle

At Junkyard Training, we understand that the journey to a stronger, healthier you is a continuous process. Whether you're a seasoned fitness enthusiast or just starting, the concern about losing muscle mass and the desire to build and maintain strength is universal. Let's delve into the factors affecting muscle loss and explore tips to keep you on the path to robust well-being.

Understanding Muscle Loss

Muscle mass loss can occur due to various factors, including age, inactivity, poor nutrition, and medical conditions. The process of muscle atrophy begins when muscle fibers shrink, leading to a decrease in overall muscle mass and strength. The rate of muscle loss can vary from person to person and is influenced by lifestyle choices and genetic factors.

Factors Influencing Muscle Loss

Sedentary Lifestyle

Lack of regular physical activity can contribute to muscle loss over time. Regular exercise, particularly resistance training, is essential for maintaining muscle mass.

Aging Process

As we age, there is a natural decline in muscle mass, known as sarcopenia. This can be mitigated with proper nutrition and targeted exercise.

Inadequate Nutrition

Poor dietary habits, insufficient protein intake, and inadequate calorie consumption can hinder muscle growth and maintenance.

Tips for Building and Maintaining Muscle

Resistance Training

Engage in regular resistance or strength training exercises. Incorporate a mix of weightlifting, bodyweight exercises, and functional movements to stimulate muscle growth.

Protein-Rich Diet

Ensure an adequate intake of protein, a crucial component for muscle repair and growth. Include lean meats, dairy, legumes, and plant-based protein sources in your diet.

Balanced Nutrition

Maintain a well-rounded diet that includes a mix of carbohydrates, healthy fats, vitamins, and minerals. Proper nutrition supports overall health and muscle function.


Stay hydrated to support optimal muscle function. Water plays a vital role in nutrient transport, energy production, and overall cellular function.

Adequate Rest and Recovery

Allow your muscles time to recover by incorporating rest days into your routine. Quality sleep is equally important, as it promotes muscle repair and growth.

Consistency is Key

Stay consistent with your exercise routine and nutritional habits. Long-term commitment yields lasting results in building and maintaining muscle mass.

Consult with Professionals

Consider consulting with fitness experts or nutritionists to tailor a program that meets your specific needs and goals.

Remember, the road to building and maintaining muscle is a journey, not a sprint. By incorporating these tips into your lifestyle, you'll be on your way to a stronger, more resilient you. At Junkyard Training, we're here to support you on your fitness journey, promoting sustainable habits that lead to enduring strength and well-being.

Posted By Junkyard Training on 1-1-2024