Your Cart is Empty

Let's Smash January's New 30 Day Challenge!!!

December 26, 2013 4 min read

I know it is not easy to change your lifestyle and alter those ingrained habits have often sabotaged your goals.  As the official "Hiit Nutritionist" I promise to be your own private coach!  If you haven't signed up for our New 30 Day Challenge starting in January-DO IT HERE.  I am GIDDY with excitement about what we have in store for you!  There is going to be a whole TEAM of us supporting you every step of the way. Workouts, motivation, nutrition advice and MUCH more!

Let's DO this!

Write down your goal

This may seem obvious and, to many people, unnecessary.   But I assure you, having helped hundreds of people in my weight loss clinics, it is a critical first step!  However, to be effective, your goal has to very specific and include short term goals in addition to your “ultimate” goal.  So instead of saying “I want to lose 40lbs,” try breaking it down to “I want to lose 2lbs per week for a total of 40lbs in 20 wks.” Or "I want to be able to do 20 full push-ups by the end of this 30 Day Challenge."  These are measurable goals and will help you keep track of your progress and make you FEEL GOOD!

Set a plan of action

Now that your goals are in written form.  Its time to take a good look at your track record and the obstacles that have sabotaged your best efforts and previously prevented you from reaching your goals.  Be honest with yourself!  Then write a list of the small things you can do to prevent the same obstacles from taking you off course again.  This could mean making exercise the first thing you do when you wake up in the morning so that your busy workday or family commitments don’t get in the way of your commitment to yourself.

Scream it from the rooftops (Do it NOW in the comments!)

If you don’t commit to being successful by sharing your commitment with friends and family, you will have no accountability.   In my experience, no accountability = failure.  In my practice I recommend that weight loss clients see me at least once a week.  I can’t tell you how many clients have told me they don’t need regular coaching sessions.  "I can do it on my own once I have a plan and know what to eat." they say.  What I can tell you is that very few people can do it alone.   Anyone who ventures to do it on their own quickly finds out how easy it is to make excuses for themselves.  Do yourself a favour, buddy up with someone who can be tough yet supportive and provide the accountability that is absolutely critical to your success.

Give yourself a break

This is so important, especially with your nutrition.  It is much easier to ensure you follow along with the workout part of the 30 Day Challenge once a day, than it is to eat perfectly 24/7.  Stop trying to reach for perfection at every turn and give yourself permission to occasionally fall off track.  Yes, this may seem the complete opposite to what you would think a hard-nosed coach like myself would say.  However, understand that perfection is not attainable long term.  You will drive yourself crazy with this kind of unrealistic standard!  Not only that, but I find "perfection" is the #1 reason why so many people completely fall off track and head for the nearest fast food joint.  When (notice I say “when” not “if”) you don’t plan ahead, and go too long without eating, thus experiencing a low blood sugar craving that has you ordering a chocolate brownie with your afternoon coffee, take responsibility.  Review what events created the pitfall and put a plan in place to do better next time.  Don’t throw in the towel over one poor meal or dessert!  Give yourself a break, it is behind you, keep walking forward, you can do it!

Start already!

I know you have all made New Year's Resolutions before.  I also know that most New Year's resolutions fail.  This time is going to be different.  This time NOTHING is going to get in your way!  If you're already thinking of all the commitments you have and how your busy life has often squashed your goals.  Let me ask you a question. When is it going to be the "right" time to lose weight or get in the best shape of your life?  When is it going to be "easy?" When are you not going to have a birthday party to attend, or holiday to enjoy?  The truth is NEVER.  Getting healthy is something that you are going to achieve this year, starting with this challenge!  Because if not now, when?  How many times have you promised yourself that Monday you would start working out and eating healthy and then Monday came and went and nothing in your life changed?  Making a commitment to your health isn't about the right time. It is about making a commitment to putting YOU and YOUR health FIRST because I promise, if you don't, nobody else will.

Make the commitment!  Leave a comment below and tell me you are going to do this with us!  I'm doing it too and I will be blogging and posting pictures right along with you.  You can also reach out to me on my Facebook page Ciara Foy Nutrition for nutrition tips and motivation.

Are you with me?

Ciara Foy

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 124 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 5 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.