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Your Monday to Sunday Guide to Getting Fit and Staying Motivated

June 25, 2015 2 min read

A loss of motivation can be deadly to a workout plan, and throw off your entire routine. But how do you avoid that midweek slump, or that "oh, I'll try again next week" attitude? Here is your ultimate guide to pushing through, whether you're following one of our workouts or your own! Monday "Diet starts Monday!" is a classic line we tell ourselves over and over. Take advantage of this magically motivating day by hitting your workout extra hard! Wake up early, fill up on a great breakfast that packs some hefty nutritional punch and get out there. Make your meal and workout plan for the rest of the week and map out how you're going to dodge donuts at the office or what to eat at your BFF's birthday bash. Tuesday Try some new recipes! Have something to look forward to by challenging yourself to make a healthy mango oat smoothie or a whole veggie-centric dinner. Use Pinterest as a tool to save all your fun recipe ideas and don't be afraid to mess up! Wednesday Feeling a bit burned out on hump day? Try heading to the grocery store to restock on healthy items, and discover some new ingredients to get excited about. Check out classes available at your local gym and choose Wednesday as your night for Zumba or spinning! Thursday Did you know that Thursday is the day when people are most likely to bail on their fitness routine and skip the gym? Take advantage of this and hit the (empty) gym! Friday Most people splurge on the weekends and take a "fit break". Plan some activities to look forward to, but don't centre your social experiences around meals. Hit the beach, go window shopping with your girlfriends (to find that dress you can fit into at your goal weight) or rent bikes and take a tour around the town. Saturday Allow yourself a little indulgence today. Take one meal out of the day that will satisfy your caloric cravings (like French toast at brunch, or maybe a burger for lunch). One treat a week is something to look forward to, and reward yourself with. Sunday Get out there! Spend the day outdoors doing some low intensity activity like shooting hoops, taking a long nature walk or doing Tai Chi in the park. Train your body to crave these exercises. Share with us your strategies for sticking to your workout and diet every day of the week! Our Fat Burn Challenge - 17 day Teaser can definitely get you into shape and have you feeling great. https://www.youtube.com/watch?v=nSzwKCql63g dailyhiit.com/fatburnchallenge

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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 2-3 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.


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