Your Cart is Empty

Diet Hack: How to Eat Clean and Healthy When Dining Out

June 25, 2015 2 min read

It sounds like a difficult task - sticking with your clean, healthy diet while being faced with the barrage of possibilities that dining out brings. If you stick to these four golden rules, you'll find that dining out on a clean diet is actually much easier and more enjoyable then you think!

Rule #1: Do Your Homework

Studies show that we feel peer pressure to order dishes which are similar to what others order when at a restaurant. The trick is to research the menu of that restaurant online before going out, so you know what it entails, what are the healthy choices and exactly what you're going to have. That way, no matter how many people in your dinner crew order the steak and potatoes, you're already confident that the roasted salmon and bok choy is right for you.

Rule #2: Start With Salad

Salad will not only help fill you with healthy veggies, but it is psychologically proven to keep your brain focused on providing your body with nutrients. You will be less inclined to splurge on something greasy, fatty or overly cheesy after a salad starter.

Rule #3: Have One Indulgence

Pick only one special treat to have with your meal. It may be fries as a side to your healthy veggie burger or a glass of wine with your broccoli and chicken whole-wheat pizza. Avoid binging on a big cheat meal, and add little cheats into an overall healthy meal.

Rule #4: Get Back to Basics

Steer clear of ingredient loaded menu items and pick ones that you know are simple. This will prevent you from accidentally eating added calories. Instead of elaborate pasta creations, keep it basic with simple salads, or meat with only one topping (like a steak topped with blue cheese).

Let us know what your tips are for maintaining a healthy and clean diet while dining out!


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 376 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 28 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.