"Twice this amount of broccoli would technically count as two of your five a day, though variety is key - aim for a rainbow selection of different coloured veg," explains Sian Porter. "Have several portions of veg - they should fill half a plate."
"Nuts and seeds are a great snack, they're filling and contain heart-healthy unsaturated fats, but they are calorific," explains Sian Porter. "Try to eat nuts and seeds one by one, spaced out, rather than a few at once."
"A portion of carbs should be around 200 calories (250 for a man)," explains Sian Porter. "The potato here is 180g giving 175 calories, but baking potatoes can be twice as big - so think about sharing one between two."
Sweet potatoes are the same except they would count for one of your five-a-day, unlike white potatoes.
This is about 100g and has around 200 calories. "Unless you're trying to lose weight, a slightly bigger portion won't do you any harm," explains Sian Porter.
A serving no bigger than a teaspoon is ideal. And you should have no more than two to three portions a day.
This piece of chocolate has about 100 calories and would be an appropriate treat to give yourself.
This is about 30g and has 125 calories. "This shows you could easily eat 100 calories without thinking," explains Sian Porter.
This piece of cake is about 185 calories and is a good treat.
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.
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.