Your Cart is Empty

Get The Most From Your Workout: 8 Dos & Don'ts From The Pros

September 29, 2015 3 min read

Fitness guru Ashley Borden and Nick Mullin, fitness manager of OrangeTheory Fitness, are two certified professionals when it comes to the world of workouts. They want to share their expertise on how to get the most out of every single sweat session so you're burning optimal calorie counts and seeing fast results! Here are their 8 dos and don'ts of being successful at the gym: DON'T Overexert Yourself     "If you're going to try to lift something over your head, you need to make sure it's something you actually can lift." says Nick. If you're trying something new, start with the basics. Don't lift crazy amounts of weights, or push your body to run marathons on the tread, or try to be a yoga master in a beginner's class. DO Be Honest With Yourself About Lifting    Think you can't handle it? Take a step back and evaluate before giving that dumbbell a try. Lifting a weight that's too heavy will just cause you more pain and strain than giving you a Ronda Rousey-esk result, trust me. "Take it down to a level you can handle, and add an extra set instead of going heavier." says Nick. "If you’re doing 10 reps of something, reps 8, 9, and 10 should be hard to finish — incredibly hard — but you should still be able to do them in perfect form." DON'T Forget To Work Your Core    Engage that core in everything you do for killer abs and a toned tummy. Plus, a stronger core makes you less prone to injury and more physically balanced. A strong, sculpted core translates into better, faster fat burning and easier range of motion when you workout. Try a classic plank, which engages your back, abs and glutes all at the same time for a flawless workout that really works! DO Consult A Trainer    Don't be a hero here. If you are unsure how to use that machine, or have a question about a certain workout, trainers are there to help you out. Always double check on their credentials to make sure that the expert you are speaking with is really an expert. Don't be afraid to talk openly with your trainer if you decide to work with one, and discuss a long term and short term plan that works best for you. DON'T Forget Major Muscle Groups    "Major muscle groups give you the biggest calorie burn," says Ashley. "So you want to hit a major muscle group first, then finish with a smaller muscle group." Big muscles include glutes, quadriceps, hamstrings and chest. The small muscles include your shoulders, biceps, triceps and calves. After completing a heavy bench press for example, try some tricep band extensions to get the best results. DO Roll It Out   "Everyone needs to roll out for 10 minutes before every session. And they need to do their whole bodies." Ashley says. A good roll is as vital to your muscles as a good stretch. Always allot some time to roll it out to prevent injury and pain. DON'T Forget To Change It Up   Don't get stuck in a routine for too long or your body will get too accustomed to your movements and won't be challenged enough. This can result in a weight loss plateau, or a stagnation of your overall performance and muscle gains. Jump out of your comfort zone once and a while and switch up your workout style. Try swimming, barre class, yoga, running, strength training or even dance! DO Make It Fun    Like anything in life, you should be having fun with something that you spend a lot of time on. If it's not fun, learn ways to enjoy yourself when you hit the gym or head out for a run. You can do this by setting certain goals and working towards them, get social with your gym buddies or channel your stress and emotions into exercise to help balance your body. "The main word of working out is 'work' and that's what people don’t want to do. If we called it 'funning out' do you know how many people would be in shape right now?!" says Nick. What are your thoughts? Share your pro tips for getting the most out of every workout! Source: Bustle  

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 387 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.