WHAT you eat plays the largest role in nearly any health & fitness goal, but HOW & WHEN you eat can also make a huge difference!
First a quick tip on HOW to eat: Don’t eat with your mouth full! If you already have food in your mouth, don’t put any more in until you’ve properly chewed & swallowed the previous bite.
One trick is to put your food down in between bites. Try not to hold your food or utensils in your hands throughout your whole meal- put them down and talk to people you might be eating with, or take sips of water in between bites.
This allows time to let your mouth absorb nutrients in the food, rather than sending the food straight to the stomach. It also allows the food to be properly chewed so it’s more easily digested.
But most importantly it gives your body time to let your brain know when it’s full! It can take the digestive system 10-20 minutes to send the signal to your brain letting it know that’s it’s full- so eating too quickly can easily lead to overeating & weight gain.
Breakfast really is the most important meal of the day! Eat a well balanced breakfast or snack within 1-2 hours of waking up. Doing so jump starts your metabolism & helps provide energy for your morning.
Eat a small healthy snack every 2-4 hours throughout your day. This keeps your metabolism running, provides stable energy, & keeps you full so you don’t overeat at your next meal.
Don’t eat a large meal within 3 hours of bedtime. Food is more easily digested when you’re standing upright, so lying down strains the digestive process. If you must eat before bed, opt for a light snack that's high in protein, like yogurt, cheese, or a protein shake.
-Eat within 45 minutes of finishing your workout! At least drink a beverage with some vitamins & minerals, or eat a meal or snack such as yogurt, a protein shake, granola bar, or a light sandwich. It’s important to replenish your body’s storage of fuel- not doing so can slow down fat loss & muscle gain.
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.
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.
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.
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.