Just like with their fitness programGoodshapes teaches you to honor your body with their nutrition program. Their nutrition guide teaches you to eliminate processed foods in exchange for nutrient-rich foods that will nourish and replenish you during physical activities and create noticeable changes in your physique and energy level.

Goodshapes provides over fifty recipes, as well as full meal options that are dependant on the activity you are performing that day. The guide also tells you the following key information:

  • Prep time
  • Nutritional Facts
  • How to adapt meals/snacks so they are vegetarian/vegan friendly 

I’ve included two  of my favorite recipes below. 🙂

Carrot Ginger Immune Booster 


300 g carrots

1 shallot

1 small piece of ginger

1/2 orange juiced

250-300 ml vegetable stock

1/2 tbsp olive oil

salt and pepper to taste


Peel and dice the carrots, shallot and ginger.

Heat the oil in a large pot over medium heat. Add the shallot and cook until translucent. Next, add the ginger and carrots and fry for three minutes. Add the vegetable stock and let simmer until the carrots are soft, around 10 to 15 minutes.

Add the juice from the orange and some salt and pepper and blend with an immersion blender until smooth. If the soup is too thick, add more vegetable stock.

Variation: Use sweet potato or pumpkin instead of carrots, try an apple instead of orange or add one teaspoon of curry powder in addition to or instead of the ginger.

Deep Red Antioxidant Smoothie 


2 handfuls mixed berries

1 banana

2 TBSP oats

1/4 tsp vanilla powder (I used unflavored pea protein)

200-250 ml coconut water


Mix all ingredients in blender until smooth 🙂

Because everyone is different, Goodshapes encourages you to modify the recipe for your own dietary needs – or how to add more calories if you are in need of more energy due to your activity level. The guide also offers helpful tips for eating out and “choose this/not that” lists that help take some of the guesswork out of what to order when you’re out. Because the program practices moderation, the guide also reminds you to enjoy food socially and to have some splurges here and there!

Mindfulness and Gratitude

Since I’ve done my yoga teacher training, I’ve learned so much more about the importance of mind/body awareness and the integration between the two. In addition to the fitness and nutrition guides, Goodshapes encourages you to be more mindful about what you’re eating, how you feel, the type of internal dialogues you have with yourself, and how practicing gratitude will cultivate mindfulness in not only your health journey, but extend to relationships in your personal and professional life.

A lot of times, I feel like exercise programs also tend to be a bit extreme in their views –you know, no pain no gain! Push through! Suffer! Conquer!–and while there is something to be said about pushing your limits, Goodshapes does not encourage you to do anything extreme or harmful to your body. The guide also includes some helpful tips on resting, getting better sleep, and striving for optimal health, wellness, and balance in general.

I am very comfortable recommending this program to anyone looking to eat more mindfully, explore the mind-body connection, and looking for an exercise program that will help them become more fit, toned, strong, and flexible. I personally love their recipes and their workouts, and I hope that you will join me for a 14 week holistic lifestyle fitness and nutrition program!

Get 50% off Goodshapes with code “ProteinPants” (savings of $20). 

Photos: Jeff Tse

Wardrobe: Cotton On




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