Your Cart is Empty

6 Keys To Fitness Success (as told by a personal trainer)

April 03, 2015 3 min read

I had many clients come and go. I had some that lasted a long time, and others who gave up after a few sessions. I even worked with one woman for several months that said to me one day - I'd rather be fat than workout. And she liked to smoke. OK - not one of my success stories.
But I can tell you that my most successful clients had these points in common:
1. Their mindset. They were DONE - done with yo-yo dieting and falling off the wagon with food and exercise. They made time for their workouts, stopped making excuses when it came to food and went the extra annoying mile to cook, prepare food, block out time to workout and YES many times blow off other obligations because their health was now #1 - period.
2. They journaled their food intake. Some how seeing just how much, or how little they ate in a day made a huge difference. Or seeing how little protein vs. sugary carbs they were eating in a day. And seeing how little water they drank vs soda, and the like. Also, journaling kept them from eating other bad foods because they knew they would have to write it down and I would see it!
3. They learned to eat slowly. I can't even begin to explain how helpful this was to my clients. Yes, most of them had rushed, busy and overwhelming lives and trying to find the time to STOP, sit down and eat their food uninterrupted, also with no TV, phone or computer was damn hard. Nor did it happen every day, but most days they learned to at least once sit down and eat, and do it slowly. For the days on the run, they learned to sip protein shakes and veggie smoothies - slowly. They learned to snack on their foods - slower. Fully chewing each bite - not taking another bite until completely done with the prior one. They learned to do this even with junk food. They learned to STOP, enjoy and thoroughly chew each and every bite.
4. Stop eating at 80% full. Most of my clients were always on the run. They would eat not really paying attention - and would eat a whole BAG of this or that without even realizing it and the next thing they knew they were STUFFED. They learned to pay attention to what they were eating, put a little less on their plates and start to notice feelings of fullness. Then they would stop eating. It takes 20 minutes for the brain to realize you're fullness. So take the time to slowly eat for 20 minutes and then stop when you are starting to feel full - not stuffed.
5. They had a support system. I often had much higher success with small groups of 2-4 people than one on one. They supported each other. Routed each other on. Had contests on who wouldn't have wine that weekend or over indulge in chocolate. Some signed up for sessions with their kids, siblings, friends or spouse. Having that extra support went a long way. I had others who found support online via FB or MyfitnessPal or other online forums. But a support system helped these folks come a long way.
6. Once my clients reached their goals - they set a new one. They did NOT go back to the way they ate before or back to their sedentary lifestyles. They kept up their workouts - signing up for Tough Mudders, 5K races, joined in group exercise classes, etc.
They had made a lifestyle change and were not going back. I can tell you for those who made a lifestyle change - it took 6 months to a year of commitment before they could successfully do it on their own. After the 6-12 mos it WAS a lifestyle and not a fad. Exercise and proper nutrition had become a regular part of their life.
Feel free to follow me on my Facebook page or check out more from me on my blog at www.zuzanaorbodyrockaddict.blogspot.com

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 377 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.