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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!
 
Enjoy,
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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How improving mindset and increasing muscle has led to a happier life at 52 

Uncategorized Oct 13, 2021

 This past spring, something very cool happened to Jillian Henderson.

When she pulled out an old pair of shorts from high school (from more than 36 years ago!!!)  - they fit.

“I feel less bloated and more energized than before,” says the now 52-year-old Jillian. “I walk taller. I like what I see when I catch my image in a plate or glass window”

Jillian has been working hard. 

Since joining BUFFnation last spring, 

she’s made some incredible lifestyle changes,

including focusing on healthy nutrition, cutting out alcohol,

and developing a regular home workout routine consisting of 3 to 4 LIVE or replay classes per week.

Even during the summer, (which is a busy tennis and motorcycle season for Jillian),

she stayed committed and on track by making use of BN’s massive replay library. She kayaked, played tennis, and even did workouts from her cottage.

As a result, Jillian says she is:

  • Cinching her belt tighter.

  • Can see her...

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The Importance of Speaking Up + Self Care for Women 40 and Over

mindful wellness Sep 23, 2021
 


In this episode of Mindful Wellness, Leslie speaks with the author of The Authentic You, Kristina Holle, on the importance of using your voice, taking care of YOU, and doing "the inside work" to become an authentic leader.

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Mindful Wellness Launching Soon!

We're launching Mindful Wellness this fall!
 
Short, informative, wellness-related interviews on everything from mindset, to hormones, to how to become a better leader within your profession.
 
Our first interview with The Authentic You author Kristina Holle drops soon!
 
For more on Kristina's book CLICK HERE
 
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How She Boosted Her Strength, Stamina, and Lean Muscle Mass Over 40

by Natalie Fisk

When Kirsten Weaver turned 40 she noticed that her already healthy choices weren’t cutting it anymore.  

“I noticed that the odd meal out would immediately go to my hips or tummy and didn't come off as easily. The more I worked out, the more tired I got, and I just wasn't seeing progress. I needed to change things up.”

Kirsten found BUFFnation and hasn’t looked back.  

“I started with one class a week and while I've never been the fitness class or gym membership type, I found that having that commitment and accountability, similar to being on a sports team, helped me stay motivated and engaged.”

Kirsten kept up with one class a week for two years and then added in a daily morning walk. 

She started to see a change in her body composition.  

“I definitely noticed a huge shift in muscle tone and an increase in body confidence.”

When the pandemic hit, Kirsten increased her workouts to...

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Lazy Summer? Six Ways to Reboot your Fitness this Fall and Feel Fantastic

Uncategorized Sep 05, 2021
 

It's been a fabulous summer.

Great weather.

Awesome holidays.

And dessert almost every night.

As the kids head back to school,

you know it's time to head back to routine.

But where on earth do you begin?

Right here! With our six steps

To reboot your total wellness this fall.

PS. It's an exciting time here at BUFFnation. Our new total wellness packages have dropped + our Fall Reset starts soon. Click HERE for all the info.

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Thank You for the Nomination!

Uncategorized Aug 23, 2021

** Voting OPEN now! ** 

Thank you so much for your nominations for this year's Reader's Choice Award. 🙌
We've made it to the top 10 for Women's Only Fitness Club!
 
Voting is now open. 😃
 
To cast your ballot, please go to the link below. 🔽
 
(If you don't have a Torstar Account, you will need to create one. It just takes a second. Confirm your email. Then click on this link again.)
 
Thank you so much for taking the time to nominate us!!
 
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