0

Your Cart is Empty

Grocery shopping tips & Food Prep

August 12, 2013 3 min read

Hello everyone :) It has been a little while since I wrote last, I blame it on soaking up every second of summer us Canadian folk have left ;) I hope everyone has been eating clean and training hard? I have been getting out side as much as possible for my workouts. Rollerblading is a great way to get outside and torch calories at the same time, just be careful not to have a intimate relationship with the pavement like I did (road rash is no fun). I wear my Garmin 210 with the heart rate monitor to track my calorie burn & distance when doing outdoor workouts and I love it! We all know working out is fun, but refuelling is the star of the show I would say ;) I thought I would share a few of my favourite go to speedy meals & tips to make your life super easy for the days when time is of the essence. Make A List Go into the grocery store with a plan. I make a list of meals I would like to have for the week (usually three "effort" meals) and then grab the usual lean meats, tempeh, fish, almond milk, eggs, veggies, greens,fruit, hummus, nuts ( and nut butter), oats, sweet potatoes and any other miscellaneous items I may need. Of course I pick up impulse purchases now and then to try out (this week it was Daiya cheese and coconut yogurt), but for the most part I keep it simple. Once a month I go to Costco and stock up on items such as quinoa, wild rice, frozen organic fruits/vegetables, organic nut butters. When you have a plan it makes life alot easier :) image Food Prep image I have mentioned this before, and I'm sure those of you reading are already aware the importance of food prep. It saves time during the week, especially for those of you with busy schedules, and will make you less likely to reach for something that isn't on "the plan". I rotate what I make each week, but it's all fairly easy. I recommend purchasing a food processor (I purchased mine from Walmart for under $40.00 and I use it numerous times throughout the week), this will save you time dicing & slicing. I make a huge batch of whatever grain I want for the week (usually quinoa or rice) wash and slice the veggies (I add mine to salads, omelettes,rice bowls etc.), and wash and chop any fruits such as strawberries,pineapples, melons. Buy Online This is something I recently began doing. I have been reading blogs for sometime and read about new products that cannot be found in local stores. This is when online shopping comes in handy. I recently became OBSESSED with PB2 which cannot be found in Toronto stores so I went online and stocked up. imageimage If you love PB and have yet to try PB2 I encourage you to do so. I also order my protein powders online as I find it cheaper and more variety. I rotate proteins but usually stick to plant based proteins such as Vega, Plant Fusion, Sun warrior & Genuine Health brand of Vegan Proteins+. I also order any pre workout drinks I like. I stumbled across Vega Sports new sugar free pre workout the other day and I am a fan! imageimage With all the prepped food, stocked fridge and pantry there should be no excuses to make poor food choices. A few of my go to favourite meals to refuel are below. Salads image image image image Salads are a great way to incorporate veggies, fats, carbs, protein all in one. A few other favourite simple meals image Baked fish with Mrs Dash seasonings, steamed veg, wild rice/quinoa blend. image Roasted veggies with coconut oil & spices. image Extra lean ground turkey, salsa,avocado on a bed of greens. image Omelet & salad...it never gets old. I hope you all continue to eat clean and train hard, if you have any questions or concerns please feel free to comment below. I love to help anyone willing in the path to better health. Talk to you all again soon. Yolande :)

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 1 Comment

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

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 2-3 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.

Clothing

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.