BUFFnation | Blog

Bust Cortisol + Balance Hormones: FREE Cheatsheet - Click to Download

Uncategorized May 10, 2022

Wow. What an incredible journey for BUFFnation member Heather B.

Not only did she drop over 14 inches and 10 pounds

in just six weeks,

but she also experienced a mega mindset shift!

“I shouldn’t settle for the body and energy that I “think” I’m capable of,” says Heather.

“I am capable of much more when I put my mind and heart into it.

I realized that I do have control to work on the things that I CAN change - like eating better, working out, and in turn, having more energy and feeling better about myself overall.”

Way to go Heather! Incredible job. We're so proud of you!

If you’re ready to go all-in on your total wellness, our Summer Reset Series starts Jun 6th.

Reclaim your energy, waistline, and zest for life with our proven formula for total wellness.

Snag your spot here, and begin your transformation today.

https://www.wearebuffnation.com/BUFFnation2021A

The Best PIVOT is an Inside Job

Uncategorized Mar 02, 2022

It was so wonderful to be a guest on the UnCommodified Podcast. Thank you so much for having me on. Such a great, inspiring conversation about passion, purpose, and authenticity. If anyone is considering a career shift, please check this out, so you can see anything is possible!

LIVE NOW! EP # 79 of the UNCOMMODiFiED Podcast entitled "the Best PIVOT is an Inside Job." This episode explores the overused term but sometimes underappreciate journey of "the Pivot." Whirling from stability to following a dream and recalibrating when the world throws you curve balls like COVID.

Join Tim Windsor and Amanda McDougall and for this UNCORK Conversation with former CTV News reporter, anchor, journalist, creator, and founder of Buff Mom, BUFFnation and Delish by Design Leslie Gordon Christie

LISTEN on iTunes or Spotify,

https://buff.ly/3u7W56F

https://buff.ly/31uCQrQ

You can also listen on Google Podcasts, iHeart Radio, Amazon Music, and all other major Podcast...

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

Uncategorized Feb 24, 2022

Consistency.

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.

Workouts

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...

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

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...

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...

Over 40: Top Three Supplements

mindful wellness nutrition Nov 30, 2021

** 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.

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

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...

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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Plateau-Busting Nutrition Tips

Two Step