0

Your Cart is Empty

My Fat Loss Tips, Diet & Portion Sizes ...

May 05, 2015 3 min read

Hi BodyRockers, So a lot of you ask what sorts of foods I eat. I generally eat the same foods unless I fancy something different or eat out & its a special occasion. If you are doing my workouts 4 times a week and you are not seeing results after two weeks, then the problem is 99.9% your diet.   RXd2jgpIXnnnjex2dQxCTvv3Nw68uHu9PciTmXatsgs-1 . These Are My Typical Food breakdown Choices: . Greens: - Spinach, Kale etc - As much as you want - Try Eating it Raw Vegetables & Fruits: - Two Hands Cupped Total Fats: Avocado, Oils: - A Quarter of it or a Teaspoon Protein: As big as the Palm of your hand . My Standard Shopping List:   Fruits:
  • Strawberries
  • Bananas
  • Kiwis
  • Blueberries
  • Raspberries
  • Grapefruit
  • Apricots
  • Grapes
  • Apple
  Carbohydrates:
  • Brown Rice
  • Quinoa
  • Oatmeal
  • Rice Cakes
  • Ezequiel Bread
  • CusCus
  • Sweet Potato
  • Yams
  Vegetables, Nuts & Oil's:
  • Brussel Sprouts
  • Green Beans
  • Celery
  • Cucumber
  • Spinach
  • Kale
  • Lettuce
  • Asparagus
  • Onions
  • Tomatos
  • Garlic
  • Mushrooms
  • Broccoli
  • Cauliflower
  • Chickpeas
  • Beans
  • Avocado - (1/4 cup only)
  • Walnuts
  • Almond Nuts
  • Almond Butter
  • Cashew
  • Cashew Butter
  • Coconut Oil
  • Olive Oil
  • Beetroot
  • Chia Seeds
  • Flax Seeds
  • Chilli Flakes
  • Sweetcorn
  • Hemp Seeds
  • Olives
  Lean Proteins:
  • Chicken Breast
  • Turkey
  • Tilapia
  • Halibut
  • Cod
  • Salmon
  • Eggs
  • Tofu
  • Tuna
  • Steak
  • Prawns
  Others:
  • Raw Honey
  • Greek Yogurt
  • Lemon
  • Quark
  • Cottage Cheese
  • Almond Milk
  • Green Tea
  • Coffee
  • Coconut Water
  • UDO's Oil
  My Tips:
  • Boil Eggs for snacks & keep them in the fridge.
  • Cook a-lot (4 pieces) of chicken for your week @ once - Wrap them all in Tin Foil - (no oil required) chilli flakes, cook till juices run clear - Job done.
  • Make a huge salad - So u never use everything up in one salad - or you skip having it because you can't be bothered to cut it all up - Note: leave the leaves separate as they can go quicker than the other items & you may want to mix it up.
  • Try making your porridge thicker, It acts like a Flap Jack Pudding - also if you are adding honey etc, try to use water & not milk if you are using milk try Almond Milk.
. Cheat Day - I have a cheat day normally on a Saturday, and I love to have something like a pudding & fries mmm lol & when I go out with friends - I am careful but I will not allow my diet to dictate my evening out. It's important to live to & realize that one ''bad'' day won't harm a month of being 80% compliant.

.

If you want to follow my full routine you can check out my 14 Day Nutrition Guide here:

14_Day_Nutrition_Guide_finaldraft_1024x1024

We also have a new 30 day workout challenge - it's 100% free - and you get a new workout video delivered to your email every single day. You can sign up for it by clicking here or on the image below. Each workout is 12-16 minutes of fat melting Hiit training, and we also have some targeted abs bonuses included. It's an awesome challenge - come join the community and train with us!

Screen Shot 2015-05-04 at 4.49.23 PM

The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

Lisa’s: Facebook 

Let’s Start Together …. TODAY !

Lisa-Marie x

 


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

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

Fast, Express Shipping.

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. 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 4-5 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. You will receive the tools you need to stay safe and strong at home through this difficult time. 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.

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.