Full Body Developments Inc.

The Government has implemented new restrictions for 1-on-1 personal training .. so instead of just closing our doors we are still doing training BUT with THREE different options that still meet guidelines. 1.We move the session outside in our backyard. Obviously weather permitting - we are not bringing equipment out if it's raining or wet. 2. Online in the comfort of your own home. We will use a Facebook Room video on our FBD LIVE Workouts page. This is a great option if you... have equipment at home 3. Still come to the studio but we will train you through a facebook room chat while we are in our house. That way we are still training you, you can still use our equipment and there is no way to expose eachother to the virus . Things are different but this doesn't mean it's an excuse to stop. Movement is super important and we can make this work. We want to be clear that the only option where we are in person is the outdoor option. If you have any questions or concerns please message us or comment below.

Whoever you are...thank you from the bottom of our hearts. This was a nice surprise to come home to after a stressful night We love and appreciate all of our FBD fam, whether in person or online, you all give us the drive to keep going and getting you moving somehow

It appears that Rogers is having a massive service outage and our phones are affected. So we are unable to make calls or recieve calls/text messages. If you need to reach us, please message us on Facebook. Sorry

RAMEN CHICKEN STIR FRY BOWL Ok, so if you are limited in time to make dinner or lunch, this recipe is awesome! Tonight I really only had 1 hour to make dinner and eat it yikes! You can also make it even quicker by mixing in coleslaw salad mix as your vegetable mix rather than chopping your own. So very simple but super delicious... - 2 chicken breasts, chopped or thinly sliced (I prefer thin pieces of chicken) - 1 tbsp olive oil - pinch of salt and pepper to taste - 1/3 cup water - 1 cup chopped cauliflower - 1 cup chopped brocolli - 1 bell pepper sliced - 1/2 cup carrots, sliced thinly - 1/2 red onion sliced - 2 garlic cloves chopped - 2 pkg A Sha Noodles (or choice of Ramen noodles) SAUCE - 1/4 cup low sodium soy sauce - 1 tsp sesame oil - 2 tbsp hoisin sauce or oyster sauce - 1 tbsp honey Directions: - Heat oil in pan and add sliced chicken breast. Season with salt and pepper. When chicken is almost fully cooked, add onions and garlic. Continue to cook chicken until golden brown. - Add in remaining vegetables and water and allow vegetables to steam along with chicken. (This is how I save on some calories, instead of using oil at this step, I use water. If need be, add a bit more until desired tenderness of veggies is reached) - In a small bowl, combine all sauce ingredients and whisk well. - Boil a pot of water and add ramen noodles- these literally take 2 -3 minutes to fully cook. - Strain water from noodles, add noodles to the pan with chicken and vegetables- stir in sauce. Using a fork or tongs mix the noodles in well with the rest of the ingredients. Allow sauce to heat up slighly and enjoy!

My lovely sister in law shared this. She saw this idea on another fitness page and thought it would be a great idea to stay accountable and well, who doesn't love to colour?! (I sure do!) This ties in perfectly with this months themed challenge Just Move. So how this works: colour in the days you were active so you either did... - a workout - yoga for at least 30 minutes - walk for at least 21 mins (staying in the theme) - ran - got at least 10K steps in So, personally I'm going to totally nerd this out and colour coordinate my days. Certain colours will indicate what type of workout I completed (strength, HIIT) and on days I rest but either get at least 10K steps in or went for a walk it will be also a different colour. This is just a neat way to make your year colourful and maybe give you a drive to do something daily to colour that day in. Who's in? Thanks Susan for the idea!

Oven Baked Egg Rolls This is a version of my mom's egg roll recipe. The only difference is that instead of deep frying them, I baked them and I added in fresh mushroom and rice vinegar. These turned out great and they are even better reheated in the oven. - 5 cups coleslaw mix... - 2 cups cooked chicken (I used rotisserie chicken) - 1/2 cupped finely chopped celery - 1/4 cupped finely chopped mushrooms - 1/2 large onion finely chopped - 1 tbsp rice vinegar - 1.5 tbsp soy sauce (low sodium) - 1 tbsp olive oil - salt and pepper to taste - 1 pkg egg roll wraps* 1. Add the first 5 ingredients into a large bowl. I used a @ninjakitchencanada express chop and it worked wonderfully for this. It diced up all of the veggies and chicken perfectly 2. Add the rice vinegar, soy sauce, olive oil into a small bowl. Mix well. 3. Pour sauce mixture over top of the diced chicken and veggies and combine well. 4. Grab an egg roll wrap, turn it so it's a diamond shape infront of you. Add a good spoonful of egg roll mixture into the middle. Dipping your fingers in water, run fingers along the edge of the wrapper, until all the edges are wet (this makes the glue to keep the wrap together). Fold in the right side over top of the mixture, then the left side. Grab the bottom corner and tightly wrap it over mixture and continue to tightly roll into the top side. Also see back of egg roll wrapper package for a visual tutorial. 5. Continue to do this with all the wraps. *Depending on how much mixture you add, you will have 18 egg rolls or slightly more. So I technically used a bit of a second package of egg roll wraps, as I made 22. 6. Preheat oven to 425F. Brush with melted butter or spray with cooking spray. Bake for 20-25 minutes turning over half way and bake until they get a golden brown, crunchy shell. Enjoy! Macros for 1 egg roll (based on 22 egg rolls) 107 calories/ 15g carbs/ 2g fats/ 6g protein

Don't have much for equipment and your gym is still closed? Here's a workout using a loop band and a booty band. Complete 4 rounds: loop band: 20 incomplete squats... 10 shoulder press 10 biceps curls 10 triceps kickbacks 10 Reverse lunge (R+L) 12 bent over rows booty band: 10 dynamic squats 10 step backs (R+L) If you give this a try be sure to tag us or leave a comment below :)

Ok, well starting Monday Jan 4 we are back at work again via Online Training. This will be different than last time- we have tested out the Room for workouts and it worked out great! For those that have not tried it, the Facebook Room is like a zoom call but if your hesistant because you are working out with other people, I can guarantee no one looks at your screen- they are all there to just get a workout in! And it's nice, to "see" people. The room classes are $15/sessio...n- if you purchased a group class pass prior to this, you can use your pass for these. You do have to sign up for these classes prior so we know whether or not to start the room. If no one registers, we will not start a room. You register by leaving a comment or messaging us the dates and times you want to be a part of it. The times and dates are as follows: Mondays: 6AM/ 7:30AM/ 9AM/ 6:45PM Tuesdays: 6AM/ 7AM/ 9AM/ 6:45PM Wednesdays: 6AM/ 7:30AM/ 9AM/ 6:45PM Thursdays: 6AM/ 7AM/ 9AM/ 6:45PM Fridays: 6AM/ 7:30AM/ 9AM/ 12PM So, you do not need to be a client of ours to join these but as mentioned, starting Jan 4 these are not FREE - we offered that during the Christmas break. The FREE rooms will continue until Friday Jan 1. Then Monday Jan 4 these will be $15/session. So if you want to sign up for these room classes please either comment below or message us the Date AND the Time you are signing up for. Sign up needs to be 12hrs prior. Thanks again for all the support! <3

New Youtube workout is up! https://youtu.be/b9xoj3MTBGQ

Ok who's ready for a challenge. We will keep eachother accountable on the FBD FLEX Group I'm doing a Just move 31 day challenge. So the lovely Livi Lívia mentioned how she was doing a 31 day workout challenge and I am joining in on that. But instead of focusing on working out, I want to focus on movement because there will probably be days where a rest day is needed. So..... In the next 30 days now, you must purposely move with intent. So either go into the gym and workout OR go for a run OR walk for at least 21 mins (with the 2021 theme). If you do the walk or run your goal is to increase the distance every time, so your pace must increase. Who's in?? Let's keep eachother accountable and even if you can't workout (no gym, no equipment) add in the daily walk or run. Pick up those feet and walk with a purpose!

Remember to sign up for Online Training. We start Monday. Even if you can't start on Monday send me a message on your start date and the days and times you would like to join. All the details are listed in a previous post or go join and have a look on the FBD LIVE Workouts page to see the times. This is the group where all the room workouts will take place We will be using minimal equipment, so if you only have dumbbells or bands you can join them. Open to both clients and non clients.

LIVE workout at 10:30am.on our FBD LIVE Workouts facebook group. Join the room at 10:30 this morning. Dumbbells only

New workout is up! This is a tough one! https://youtu.be/tdbJ7XsRX9I

Here's today's workout. Enjoy tag us or comment if you complete it.

**Group class availability** Monday and thursdays at 6:15pm has become available! If you'd like to join a group class in the evening, take the spot before it's gone. $15/session include GST.... Message me if you'd like to join.

Its winter which means we need to be a bit more picky with parking. To prevent narrowing the street and being respectful to neighbours, please only park either on our driveway (if it's available) OR across the street. Try to avoid same side parking as it narrows the roads and with the icy roads, it's not safe.

Another workout- this one is long however it is a pryamid style so you could do a AMRAP https://youtu.be/j-Sk_ynE8Kk Burne 566 calories from this workout!

Check out this workout and give it a try :) https://youtu.be/mgbomnLIw1s