Your Cart is Empty

December 20, 2016 4 min read

Everyone knows the drill over the holidays: eat, drink, be merry, repeat. Then, come January 1st, go on a crazy strict diet and start working out like mad to lose the 10 pounds you gained in December. While this is the accepted pattern of behavior, it isn't really the best way of going about things. Just because this is what you have always done, it doesn't mean this is what you should always do! It is difficult to start the new year fighting an uphill battle. We know you want to live a healthy lifestyle in 2017, but why wait until then to start? https://www.instagram.com/p/BNh8eHbjLnk/?taken-by=bodyrockofficial&hl=en There are a few things you can do right now, in the lead up to Christmas, that will help you avoid the motivation-sucking weight gain that seems to accompany this time of year! And believe it or not, these tiny tweaks are easier than you think! Are you ready to buck the trend and start 2017 on a high note?

1. Take a night off

The holiday season means parties and dinners nearly every night of the week which can lead to exhaustion! Don't let yourself get run down and take  one or two nights off a week to get some much needed sleep. If you are out drinking every night, and eating rich sugary foods, you likely aren't getting as much rest as you think when your head hits the pillow! When you don't get enough sleep, your body gets thrown all out of whack! Your hunger and satiety hormones are tipped out of balance which means you'll feel hungry (especially for sweet or salty foods) and rarely feel satisfied. To make matters worse, your tired body produces more of the stress hormone cortisol which leads to extra weight being carried around your middle!

2. Drink more water

Make sure you keep your water intake high. Aim to drink, at least a liter and a half of water per day. This will keep your hydration levels high and help your body in its natural detoxification process. It can also help you avoid some of the less than pleasant side effects of a night on the town. If you have a glass of water in between all of your alcoholic beverages, it will slow down your drinking (and eating!) so that even if you do over do it, you'll be less likely to suffer the headache the next morning!

3. Give your organs a break

When you aren't loading up on big holiday meals, prepare some lighter fare. Think salads and vegetable-based soups. It's best to avoid alcohol on these days as well. Keeping it clean will give your liver and kidneys a break and allow your system a chance to flush the toxins from your body.

4. Exercise!

No matter how busy you are, it's important that you try to fit in a workout. It doesn't have to be a long, drawn out affair. 12 minutes is all you need to keep your metabolism revving, your energy levels high, and your weight in check! We understand how difficult it can be and that's why we've created the 12 Days of Christmas Challenge! Each day we are offering you a brand new, real time, workout that you can do any where you are! Short, but effective, these workouts will get your heart rate up while helping you stay focused and burning fat right through to the new year! It isn't too late to get started, we've got you covered until New Years Eve! The 12 Days of Christmas Challenge is available on SweatFlix! Try it free for 30 days! Sign up here! https://www.instagram.com/p/BN73NyDDrp4/?taken-by=bodyrockofficial&hl=en

5. Eat vegetables

Instead of filling your plate with dark meat, dressing, dinner rolls and buttery mashed potatoes, load up veggies! Brussels sprouts and green beans are always a great option (as long as they aren't drowning in butter!). If you are prepping the meal, whip up a few easy, green vegetable based side dishes. A nice kale salad with some dried cranberries and a light citrus vinaigrette is perfect this time of year! The best way to avoid overeating is to put the vegetables on the plate FIRST, then add the less than healthy parts in the remaining space! It is also helpful to use a smaller plate. A smaller plate means smaller, more appropriate portions, which can prevent you from having that terrible bloated, stuffed feeling!

6. Never arrive hungry

When it comes to your big feast, you may think that skipping meals earlier in the day can help you balance out the anticipated calorie intake but, unfortunately, that is not the case. Arriving with nothing in your stomach means you are more likely to overeat at mealtime. Before you head out the door (or before your company arrives), eat something small and healthy like an apple with a bit of peanut butter, a handful of nuts, or a few slices of cheese. These snacks will help you feel satisfied, preventing that ravenous hunger that may cause you to eat too much when seated at the table.

7. Everything in moderation

Keeping the weight off at Christmas doesn't mean you aren't allowed to have fun, it just means you need to keep things under control. Don't deprive yourself of something you really want. If you've had a big meal and you still want dessert, have it. Just have a small dessert. If you want to have a drink with dinner, do it, just choose wisely. Drink wine or clear alcohol like gin or vodka and limit your mix to water or tonic. Have those mashed potatoes -- just don't have ALL the mashed potatoes! Like we said earlier, fill your plate with veggies first and go from there! Remember, you're worth the effort it takes to stay healthy. It isn't hard, you can do it! How do you survive the holidays? Share your tips with us!

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 120 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.