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Fit Over 40: Life Goal Achieved, Despite Major Injury

member spotlight Oct 25, 2023

Resilient is the perfect word to describe BUFFnation member Taryn Williams. The 43-year-old crushed her first-ever half-marathon in Toronto this October, ranking in the top 35% of her age category.

Her performance is impressive, yes, but what’s even more impressive, is her recovery from a major foot injury in the spring, that had her in a walking cast with no weight-bearing activity for over eight weeks. 

Despite this setback, Taryn adjusted her workouts, continued resistance training, and focused on her nutrition and mindset. Even her Disney vacation on the March break still went ahead despite this major injury. She shifted her perspective, made a decision to make it an incredible experience, and rented a scooter, so she could tour the park with her husband Sy, and daughters Olivia and Isla. The family had a wonderful time.

As soon as she got the go-ahead from her doctor that her foot was healed, she started training for the Toronto Waterfront Marathon - an...

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Yummy Protein Bites Simple Snack Solution

A yummy on-the-go snack! Made with whole ingredients like rolled oats and nut butter, these little balls pack a nutritious punch while keeping you energized until your next meal. Great for school snacks (nut-free version), after workouts, or on the way home from work!:)

The Essentials:
• 1-cup almond butter (If nut-free, you can use sunflower seed butter)
• 1⁄4-cup real maple syrup or raw honey
• 2 Tsp. vanilla extract
• one 1⁄2-cups of gluten-free rolled oats
• 1⁄2-cup unsweetened shredded coconut (organic if possible)
• 1/3 cup chocolate chips
• 2 Tbsp. chia seeds
• 2 Tbsp. hemp seeds
• 3 Tbsp. protein powder (chocolate or vanilla)
• 2-4 Tsp. of water or additional vanilla extract
• pinch of salt

The How-Tos:

1. Add the nut butter, maple syrup or honey, and vanilla extract to a mixing bowl and stir together.

2. Add oats, coconut, chia seeds, hemp seeds, protein powder, and salt. Stir again until well mixed. Then add the...

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Most Delicious Zucchini Detox Soup

Uncategorized Oct 19, 2023

 What’s a quick and nutritious way to warm up this fall?

BN’s “Most Delicious” Zucchini soup. It takes no time to make and leaves lots of leftovers. The kids (or partner) won’t even taste the veggies! 



  • 2 Tbsp butter
  • 2 zucchinis chopped into bite-sized pieces
  • 1 onion
  • 3 garlic cloves
  • 3 cups veggie broth
  • ¼ tsp thyme
  • 1 can of coconut milk (400 ml)


The How-To’s:

  1. Chop all veggies so they are ready to go.
  2. On medium heat, melt butter in a sauce pan until it begins to brown.
  3. Add the chopped onions and garlic, and cook for a few moments, and then add the zucchini.
  4. Once the zucchini is starting to brown, add the veggie broth and thyme.
  5. Bring to a boil.
  6. Add the coconut milk.
  7. Turn off the heat, and use an immersion blender, or blend in batches using a high-speed blender, until smooth.
  8. Return to the pot and let simmer.
  9. Serve with pepper and fresh herbs of choice.
  10. Enjoy!

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Boost Energy with the Turkey Day Burn!

workouts Oct 07, 2023


No equipment is required. Enjoy as many servings as you like!

  1. Choose an exercise from each course. 
  2. Perform each move for 45 to 60 seconds. 
  3. The courses are unlimited! Go up for seconds, thirds, or even four servings. 
  4. Work at an intensity of 8 out of 10. For those just starting out, begin at a moderate pace and avoid impact. 
  5. Please remember to warm up first, and finish with a full-body stretch.

For a printable version of this workout, CLICK HERE


  • Jumping Jacks
  • Skaters
  • Cross Country Skiers
  • Burpees
  • Mountain Climbers


  • Squats
  • Lunges
  • Push-ups
  • Squat Jumps
  • Wall Sits


  • Russian Twist
  • Roll-ups
  • Bicycle Crunches
  • Planks
  • Side Planks
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BN Sweet Potato Sliders

Uncategorized Jul 29, 2023


Packed with fibre.



Everyone in our family loves these, including the kids!

For a healthy boost of nutrition, we ditch the bun and replace it with a sweet potato!

Add a yummy salad and you have a great summer meal.  

Sweet Potato Buns


  • 2 large sweet potatoes (sliced)

  • Avocado or coconut oil


  1. Slice sweet potatoes. (Keep the skin on if organic to enjoy the health benefits of the soil).

  2. Rub coconut or avocado oil on both sides and sprinkle with sea salt.

  3. Line a baking sheet with tinfoil and place sweet potatoes on the sheet. 

  4. Bake at 350 for 30 minutes.

  5. Remove and let cool




  • 1 lb extra lean or lean ground beef

  • 2 eggs, lightly beaten

  • ½ cup Italian dressing (Homemade or store bought. This recipe tastes really good with Kraft Zesty Italian.) 

  • ½ cup gluten-free bread crumbs (optional) We leave out, and still works great!


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BN Sparkler

Uncategorized Jun 27, 2023


Staying hydrated during the hot, hot weather is 

key to keeping up energy, reducing the bloat

and controlling cravings.

But, plain old water - especially during the summer - can get a little boring!

And juices, pop, and lemon aid are loaded with sugar!

So what's the solution?

Our BN Summer Sparkler. 

Watch the video above for more. 

If you enjoy this recipe, join our list. ⬇️ We send healthy food ideas, awesome workouts, and motivational messages.


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Summer Salad

Uncategorized Jun 06, 2023

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Our Fav Mint Smoothie

Uncategorized May 30, 2023

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It's All About the Small Steps

Uncategorized May 18, 2023

Meet Mandy. She’s one of our Spring Challenge 2023 winners. Her journey is so incredibly inspiring.

Over the span of just six weeks, she was able to boost her energy, release 14 pounds and 16.5 inches, sleep better, and think clearer.

Mandy started implementing “small steps” and changes over the course of the six-week program. To begin with, she attended LIVE online resistance training and cardio classes. Then she started to fine-tune her nutrition, including cutting back on starchy carbs like rice, potatoes and bread (cutting back, not cutting out!), and increasing her protein to help with muscle recovery. She also chose to avoid alcohol and diet coke.

In addition to her regular workouts, she enjoyed hikes, online stretch classes, and connecting with the BUFFnation community. And six weeks later?

 “I did my final measurements, and was blown away by how many inches I lost!” says Mandy.  “My clothes fit better; I feel more...

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BUFF Bunnies Workout

Uncategorized Apr 08, 2023

Short on time? No problem!

Our Buff Bunny workout is quick, effective, and requires no equipment.

Ready? Let our Easter treat calorie burn begin!

Workout Guidelines:

Perform each move for 30 to 45 seconds. Do five to 10 burpees between each exercise - or walk or run on the spot for 20 seconds. Beginner exercisers do one to two sets of the circuit below. Advanced exercisers can do three to four rounds. Be sure to sweat!

  1. Walking Lunges
  2. Burpees
  3. Pushups (floor or wall)
  4. Burpees
  5. Squats
  6. Burpees
  7. Triceps Dips (on stair - glutes close to stair)
  8. Burpees
  9. Crunches
  10. Burpees
*Just learning to do a burpee?
Squat down and place your hands on the floor in front of you. Walk or jump both feet back into a plank position. Jump or walk both feet back in. Stand tall and repeat. Advanced exercisers can do a pushup to the floor in the middle of the movement, and add a jump squat to the end of the movement. There is a burpee for everyone!
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