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Consistency and Mindfulness Help this 42 Year Old Live Her Best Life

Uncategorized Feb 24, 2022
Mindful eating.
Slowing down to breathe.
Those are busy mom, and clinical nurse educator, Angela Burke’s habits that she’s successfully 
built since joining BUFFnation a few years ago.
And these simple shifts, have had a major impact.
Including keeping her strong, fit, and balanced throughout the pandemic.
This Brantford professional does 4-5 workouts per week. She says her brain feels so much more settled after she’s exercised. And she can even keep up with her two high-energy boys (8 and 10), and the family’s new puppy.
Making it easier for her to stay consistent with her program,
is BUFFnation’s online platform. Angela loves it.
“It’s amazing! No travel time means my exercise regime is less disruptive for my family.”
Mindful Eating
When it comes to food, Angela has been working on being aware of what she’s...
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Family Day Boot Camp

Uncategorized Feb 21, 2022
Happy Family Day from all of us at BUFFnation! 🤗 🤗
We've got some fun workout suggestions below 🔽 🔽 for all ages and fitness levels. Let us know how it goes!
A quick reminder, our biggest challenge of the year kicks off soon. Click Here to get signed up.
💪 Family Day No-Equipment Boot Camp
Perform the first move for 12 reps, pause, and then repeat.
Next, add on the second move.
Continue this ladder-style format until you reach the end,
and then reverse the order.
Work at an intensity of 8 out of 10.
Be sure to warm up and cool down after your workout.
  • Walkout Planks
  • Plie Squats
  • Mountain Climbers
  • Sprints or Jogs
  • Squat Jumps
🃏 ♠️ Card Game Cardio + Strength
Grab a deck of cards and the entire family and let's do this!
Have a member select a card,
then perform the number of exercises according to the legend below.
Have fun!
  • Diamonds = Squats
  • Hearts = Push-ups
  • Spades = Jumping Jacks
  • Clubs = Sit-ups
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How She Harnessed the Power of her Mindset to Improve her Life

success stories Jan 26, 2022

By Natalie Fisk, Team BN


There’s a great quote by Steve Maraboli,

“Once your mindset changes, everything on the outside will change along with it.”

And that couldn’t be more true for Angie Busby-Bross.

The 48-year-old has experienced a major transformation,

Not just physically, but mentally and spiritually too.

“I can see a change from looking at my pictures,” says Angie.

Since joining BUFFnation, she is down more than 15 inches. Wow!

“I can also feel the change from within when I look at myself,

and that makes me smile!”

The shift for Angie started with becoming aware of her self-talk.

Releasing the negativity, and choosing uplifting, positive,

and encouraging language instead.

Her old mindset would say things like,

Your body can’t do that and You’ve gained weight”.

She reframed that by using “I” when speaking to herself.

And she now...

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50 and Fabulous with Elevated Self-Confidence and Commitment to Herself!

Uncategorized Dec 02, 2021

 By Natalie Fisk, BN Team


Life has felt like a roller coaster ride for a while now. 

Shannon has been riding that coaster, but has reached a new level of confidence in 2021! 

Since joining BUFFnation in March, she feels amazing, both physically and emotionally.

“The BUFFnation family has given me the support to keep me motivated, and the way I feel has given me new-found confidence.”

The pandemic allowed Shannon time to slow down and reflect on her life.  

“I have learned to stay positive and to enjoy the little things in life, the family time, for example and regular walks with my husband and daughter.” 

Feeling busy? Has life been hectic? Shannon can relate - she is a busy working mom of a teenager! But she has remained committed and has given herself permission to take care of herself.  

Shannon sets small goals each week. Meal planning one week, increasing her water intake the next, for example. Keeping these...

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Over 40: Top Three Supplements

** The top three supplements for women 40 and over.***
Are you taking these? And if not - why you need to!
Naturopathic doctor Robin Walsh breaks it all down on this episode of Mindful Wellness. 

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Best Fitness Club - Women's Only

Uncategorized Nov 02, 2021
Wow ‼
Thank you all so much for taking the time out of your busy lives to vote for us
We are excited to announce that BUFFnation is the first place winner of the Best Fitness Club - Women's Only category.
Thank you to our incredible team of instructors, Courtney, Natalie, and Laura. And a big thank you to YOU - our incredible, inspiring, and amazing community of ladies.
We feel so blessed to be part of your wellness journey
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Portion Distortion

nutrition Oct 27, 2021

Wow! Look at how servings have changed over the past 20 years.

It really makes you think about how many extra calories we're consuming without even realizing it.  

If you're stuck at a plateau, small changes to your servings sizes can have a major impact on your hormones, energy, and waistline.

Here are five ways to get started.

Let us know how it goes!

Leslie and the BN Team

Image Source=Boston University School of Medicine


Plateau-Busting Nutrition Tips

Fill half your plate with greens. 
Veggies are loaded with fibre, and fibre keeps you feeling full. Plus, you’ll get an extra boost of vitamins!
 Use a smaller plate 
This way, the same amount of food looks like more. It’s a mind trick, but many find it works!
 Slow down and chew! 
Digestion actually starts in the mouth. Not only will chewing more cut down on indigestion, but researchers from the University of Birmingham found it also...
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Honey Sriracha Roasted Brussels Sprouts

Uncategorized Oct 19, 2021
We know eating more veggies are good for us,
but sometimes they need a little spice-up, don't you think?
I wanted to share one of my favourite roasted veggie recipes.
This is the only way I can eat brussels sprouts - and LOVE them!
Give it a try and let us know how it goes.
Warning: We cannot be held responsible for any sprout addictions!
Leslie and the BN Team

Honey Sriracha Roasted Brussels Sprouts


The Essentials

  • 1 1/2 lbs brussels sprouts

  • 1 lime

  • 3 Tbsp. honey

  • 1 Tbsp. sriracha

  • 2 Tbsp. olive oil

  • Sea Salt


The How-To's

1) Preheat the oven to 400 degrees.
2) Cut off stems of brussels sprouts and pull off any yellow outer leaves.
3) Cut large sprouts in half.
4) Sprinkle with sea salt.
5) Place in a single layer on a baking sheet lined with parchment paper.
6) Roast for 35 to 40 minutes - until crisp and golden brown on the outside.
7) Meanwhile, combine sriracha, honey,...
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How to Flip the Switch on Negative Thoughts

mindful wellness podcast Oct 18, 2021
From relationships, to jobs, to total wellness - mindset matters.
A small shift can help you make a major transformation.
In this interview, executive coach and professional development consultant, Margaret Batting, shows you how to "flip the switch" on those negative thoughts. 
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Over 40? Hormones: How to Get Them Under Control

In this episode of Mindful Wellness, Leslie interviews Dr. Robin Walsh on the ins and outs of changing hormones. The good news - some simple lifestyle changes can go a long way! 
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