Your Cart is Empty

Are You Eating Right and Not Less?

October 21, 2013 3 min read

A lot of you have requested that I post about my daily diet. I say the word "diet" not as in a crazy fad diet, but as the food I consume in a day. Before going into my daily diet it is important understand the importance of a well balanced diet and some of the things we do because that's the hip new "fad" or we see others doing it and think it may work for us. 1. Never completely cut out anything if that is not your norm. By telling yourself, "I will NOT eat fast food anymore." or "I will NEVER eat refined sugar again." These bold statements only make us fixate on what we CANNOT have instead of what we CAN eat. I like to refer to this as reverting back to our 5 year old self. For example, when you tell a child they cannot have something that is all they ask about for the next hour. The same happens with our diet. Instead, eat in moderation and have a TREAT meal, something that won't kill your diet but also gives you a special treat. 2. Carbs are NOT the enemy. You don't have to take all the flour, bread, and potatoes in your house and throw them in a fire. Carbs are good, yet again, in MODERATION. Also, try complex carbs. Instead of white bread, try whole wheat, or even better, whole grain. Switch your pasta to whole grain pasta. Feeling frisky for some fries? Try sweet potato fries! Half the cost and about 1/8th of the cost! 3. Abs are made 80% in the kitchen and 20% in the gym. If your diet is not balanced and on key, all the hard work in the gym won't show. Try eating 5-6 small meals with complex carbs and lots of green veggies and be amazed at the energy you will have and how those results you have been working so hard to achieve seem more achievable. 4. Don't forget the calories in your drinks! Morning coffee? Afternoon pick me ups? Gaterade after the gym? All of these have extra calories and sugars. Drink water, and LOTS of it! Drinking lots of water will help with those few pounds that you fluctuate between and will not make you feel bloated (since your body won't be conserve water as much) 5. Don't eat past 8pm (or at least 2 hours before bed time). As we become tired and switch from on mode to sleep mode our body starts to shut down, a.k.a. slowing our metabolism down. When we late night binge, we are left with food in our stomachs while we sleep and it is unable to digest or what little actually gets digested. Not eating after 8pm will also help anyone who struggles with eating breakfast in the morning, you'll wake up hungry and ready for breakfast, which helps jump start your metabolism.


The key is eating right not less.

So now... A day's diet in the life of Stephanie Bland...

  Breakfast Melon and yogurt 6oz low fat (plain or flavored) yogurt, 3/4 cup cubed cantaloupe, 1tsp of honey (for sweetness, if needed) 1st Snack Banana and 7 walnut halves Lunch Turkey Avocado Wrap 3 slices of turkey, 1 whole wheat tortilla, 1/2 tomato, 1/4 avocado, 3 lettuce leaves, and 1 Tbsp Italian dressing 2nd Snack 1Tbps peanut butter and 2 celery sticks Dinner Honey Dijon chicken with Steamed Garlic-Parmesan Broccoli Chicken- 6oz, dijon mustard, honey, parsley flakes, and salt to taste (coat chicken and grill for about 7 minutes on each side) Broccoli- 1 cup broccoli, 1 Tbsp Parmesan cheese, and garlic salt to taste (steam broccoli drizzle with EVOO and  sprinkle cheese and garlic salt)   Total Calories: LESS THAN 2,000!   Eat Breakfast Like A King. Eat Lunch Like a Princess. and Eat Dinner Like a Peasant.  For more nutrition help, click here to check out our 14-Day Nutrition Guide & get the most out of your workouts! eatclean  

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 247 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.