Your Cart is Empty

What To Do Every Hour To Lose Weight All Day

December 07, 2015 3 min read

You can't lose weight by doing just one good thing everyday. Yes, going for a run or opting for a salad at lunch is great but it takes hundreds of little healthy choices, made all day long, to create and sustain weight loss. Turn this fact into a fun challenge! Every hour is a brand new opportunity to do something that will bring you closer to your goals! Here is an hour by hour guide so that when you wake up tomorrow, you'll know exactly what you need to do! 6 a.m. -- Get up and drink a big glass of water. It will fill you up and prevent bloating. Have a small snack that offers fast carbs and protein. Like half a banana and some almonds. Eating in the morning is good for kick starting your metabolism. Now, it is time for your workout. Research has found that people who work out in the morning do so for longer periods and with a higher level of intensity than those who work out later. 7 a.m. -- Stretch in the shower. Eat a breakfast that includes at least 10 grams of both protein and fiber. And if you'd like, this is a great time to eat some healthy carbs because it leaves you the rest of the day to make sure you burn them off. 8 a.m. -- Make your lunch. 9 a.m. -- Fill up your reusable water bottle as soon as you get to work. Sip on it throughout the morning to make sure you stay hydrated. This will help prevent hunger. 10 a.m. -- Take a break for a fiber filled snack. [bctt tweet="What To Do Every Hour To Lose Weight All Day"] 11 a.m. -- Write in your food and fitness journal. Write down what you have eaten and the exercise you have done. 12 p.m. -- Get yourself moving. Go for a walk with a co-worker, run an errand or try some of these office exercises. 1 p.m. -- Eat the healthy lunch your made at home. Drink more water. 2 p.m. -- Turn your afternoon meeting into a walking meeting. Walking can help you think more clearly while burning calories. 3 p.m. -- Have a snack. Try to stay around 150 calories. This will keep your energy levels up and help you stay full until dinner. 4 p.m. -- Have some green tea. The caffeine will give you a little boost and green tea has been shown to suppress appetite and increase metabolism. 5 p.m. -- Walk or bike home from work. It will burn more calories but also help you blow off some steam after a long day. 6 p.m. -- Make a low-calorie dinner full of veggies, low-fat protein, and whole grains. When you are done preparing the meal, put away the left overs before you eat. This will prevent you from going back for unnecessary seconds. 7 p.m. -- Do these exercises while brushing your teeth. They will help firm up your butt and your minty mouth will prevent snacking. 8 p.m. -- While relaxing in front of the television, do some strengthening, body-weight exercises. Get your abs going with these plank variations! 9 p.m. -- Get your workout gear ready for the morning. Put on your jammies and do some yoga poses to quiet your mind. 10 p.m. -- Hit the hay. Getting enough sleep is proven to be a central factor in weight loss. Totally manageable isn't it? Will you be adopting this routine tomorrow? Source: Shape 

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 227 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 10 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.