Your Cart is Empty

Follow This 3-Step Plan To Get Back Into Your Healthy Routine

December 01, 2015 2 min read

Sadie Lincoln is a group fitness instructor and profoundly understands what she calls the "shame spiral." We bet you know it too! You miss a few workouts or eat a huge bag of potato chips in a moment of weakness and because you feel like a failure, you slip again until you're caught in a back-breaking free fall. While most people are quick to blame willpower, that isn't the culprit. Everyone slips. The problem arises when you come to define yourself by these slips. Forgive yourself for the slip and get on with things. Lincoln has a 3-step plan that can help you avoid this "shame spiral," which, of course, is particularly important over the course of the temptation-laden holiday season. She calls this plan the Three A's. 3-step plan to get back into a healthy routine [bctt tweet="Follow This 3-Step Plan To Get Back Into Your Healthy Routine"]

1. Acknowledge your behaviour

Simply take note of what you are doing. "I am standing in my kitchen polishing off a family sized bag of chips even though I told myself I wouldn't."

2. Accept your actions

Don't beat yourself up over it, be kind: "of course I'm eating chips. It has been a long day and I wanted something salty and crunchy. They are my favourite!"

3. Ask yourself one simple question

Ask "what do I really need right now?" and really listen to the answer. INPOST-exercise This practice will not only help you change the behaviour in the moment or help you take it back, but it will help you skip feeling shameful and guilty about it. It makes you self-aware, which is key because as Lincoln says, "You are your own best teacher." It is important to remember that slipping up on your diet doesn't mean you have failed. Lincoln says: "If you create rigid rules for yourself about exercise and eating, you’ll not only set yourself up for failure, you’ll also start to associate healthy living with negative feelings — and that’s a guaranteed way to fall off the healthy wagon for good. But if you’re realistic and compassionate toward yourself, you’ll be able to miss that workout and eat those cookies, and then get right back to your healthy life." 3-step plan to get back into a healthy routine You are human, things happen. Just know that not all is lost if you indulge over the holidays or skip a workout. Remember that each moment is a new moment. Just because you had a second helping of dessert at dinner today doesn't mean you can't get right back into the swing of things tomorrow. Cut yourself a little slack now and then! How do you deal with the shame associated with skipped workouts and indulgent meals? Source: Mind Body Green

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 479 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 44 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 2 Comments

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 (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
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.