Your Cart is Empty

May 16, 2018 3 min read

If you're like most of us, you don't have a lot of time to workout, but you also understand that working out is an important part of looking good, feeling great and staying healthy. So even if you can't dedicate much time to working out, you can make sure you squeeze the most out of every sweaty second.

Obviously, this means pushing hard during your training, but there are a handful of effective strategies and powerful tools you can use to maximize your workout before you even break a sweat.

1) Hydrate!

You don’t want to drink so much water that it sloshes out your nostrils mid-burpee, but being adequately hydrated for your workout will help you optimize your performance and push harder. The result is more calories crushed and more muscles built.

In fact, a study in Sports Medicine found that being dehydrated will deplete your power by 3%, your strength by 2% and your high-intensity endurance by 10%. This may not seem like a lot, but when it comes to sculpting a lean, powerful body, every bit counts.

How much should you drink? The exact amount will depend on your body weight, but a solid general rule is to drink around 8 oz a half an hour before you exercise and then 16 oz within an hour after. During exercise, have a water bottle ready to sip as you need it.

2) Don’t Eat

We’re not suggesting that you not eat all day if you workout in the evening, but if you workout in the morning, exercise prior to eating. Training in a fasted state in the morning has been shown to help regulate insulin and build more muscle.

Regardless of whether you have a completely empty stomach, it’s a good idea to avoid eating a meal two hours before exercising to prevent painful stomach cramps that can inhibit your ability to smash out your workout.

3) Warm Up

In our haste to begin working out, many of us skip the warm up. Don’t! Warming up properly can increase your performance, your endurance and your mental and physical ability to push harder for longer. You don’t have to dedicate a lot of time to your pre-exercise routine. Try running lightly on the spot, or doing bodyweight squats. As little as 60 seconds is enough time to prep your body and mind for a killer workout.

4) Drink Coffee

Having black coffee prior to exercising can rev up your fat burning engines and increase performance. This is because java will cause your fat cells to be sourced for energy, as opposed to glycogen. What’s more, the hefty hit of caffeine in black coffee will amp up your metabolism and give you an energy burst.

But do make sure it is black. If you are planning to workout in your fasted state, adding sugar, cream or milk to your coffee switches your body out of its fast. Even if you’re not working out fasted, it adds extra (and unnecessary) calories.

5) Drink AVC

You've probably already heard about the miracles of apple cider vinegar. Also known by its acronym of ACV, this powerful product will give your bod a bountiful hit of vitamins and minerals to help fuel your muscles. Drinking ACV will also reduce muscle cramps, and provide you with more energy.

We're not going to lie: ACV isn't going to go down smooth on its own. For optimal results, combine 1 tablespoon of organic, unfiltered ACV with 1 tablespoon of cleansing lemon juice, a pinch of insulin controlling cinnamon and 1 cup of warm water.

That’s it, kids!These five simple strategies will significantly power up your performance and help you score the gains you sweat to get.

Leave a comment

Also in Insider News

The 5 Best Exercises for Functional Movement
The 5 Best Exercises for Functional Movement

September 17, 2020 3 min read

Prevent injury and give your workouts purpose beyond the gym. BodyRock Trainer Michael Levine weighs in with the best exercises for functional movement. 
Read More
Our Mobility Specialist Tells You the Importance of Functional Movement
Our Mobility Specialist Tells You the Importance of Functional Movement

September 14, 2020 2 min read 1 Comment

Mike Levine, our Functional Range Conditioning Mobility Specialist, weighs in on the critical importance of functional movement to achieving your fit goals. 
Read More
The Need for Seeds: The 6 Best Seeds for Fat Loss
The Need for Seeds: The 6 Best Seeds for Fat Loss

September 13, 2020 2 min read 2 Comments

Fat loss struggles got you down? Load up on a serving of these best seeds for fat loss and supercharge your goals and your overall health. 
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.