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Spring Challenge 2021 Winners

Uncategorized Apr 15, 2021
⭐️ What an incredible Spring Challenge!
💪 For that past six weeks, BN members have been crushing their workouts, reframing limiting beliefs, and pushing way out of their comfort zones.
👏We are so proud of you. AMAZING JOB!
A special shoutout to the winners of our Goal Achiever prize - awarded to the top three members who experienced a total body - mind - spirit transformation.
❤️ Not only did these ladies drop inches, they gained confidence, energy, and a positive mindset during a super stressful pandemic!!:)
From all of us at BUFFnation - congratulations! 🥳🥳🥳
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Mind and Body Transformation

Uncategorized Apr 05, 2021
Steph Vucko feels incredible.
“I am feeling super energized, my mindset is great,
and I'm very optimistic and happy,” explains the Kitchener, ON mother of two.
“I'm comfortable in my skin, and I've never felt so strong, healthy and proud.”
Her Transformation
Stephanie has been working hard over the past six months.
Increasing her workouts, fine-tuning her nutrition,
and shifting her mindset to see exercise
and healthy living as long-term investments into herself and her future.
Since the fall, she’s not only transformed her physique
(she has dropped over 35 pounds),
but has also become more energetic, positive
and is living a healthy, fit and vibrant life - doing things she never thought possible.
“Burpees, crab jacks or even push-ups from my toes,” exclaims Stephanie.
“From the...
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BUFF Bunnies Workout

Uncategorized Apr 05, 2021

Short on time? No problem! Our BUFF Bunnies workout is quick, effective, and requires no equipment.

Ready? Let's hop to it!

Workout Guidelines:

Perform each move for 30 to 45 seconds.

Do five to 10 burpees between each exercise. 

Beginner exercisers do one to two sets of the circuit below.

Advanced exercisers can do three to four rounds.

Be sure to warm up and cool down.

  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
*There's a burpee for everyone!
To learn options for this effective move, watch our video on our BN Facebook page, on how to make the burpee your friend! Watch Video
Burpee How-To:
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...
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#1 Reason Women Over 40 Quit

fitness mindset motivation Mar 29, 2021
Fitness Over 40: "Why can’t I be as fit as I used to be”?
I get asked this questions all the time - and quite honestly it’s the source of frustration for so many women 40 and over.
Maybe you’ve even asked yourself this questions too.
But here’s the thing ...
Over the many years of helping hundreds of women transform their physiques,
and dealing with the ups and downs of weight myself,
I've come to realize something significant about the statement above.
It's the #1 reason why women quit before they even try.
I break it all down for you in this video
PS. If you want to turn up the accountability,
motivation, and positive mindset, join us for FREE Sweat Saturdays.
This 40-minute workout is especially for those 40 and over and is for all levels of fitness. It’s completely FREE. Sign up today right HERE
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The TRUTH about Plateaus

Uncategorized Mar 22, 2021
You feel incredible.
The inches are dropping off, your energy is increasing, and you have so much more confidence.
But then - it all stops.
Your progress comes to a screeching halt - and you have no idea what's going on.
You may feel frustrated, defeated, and asking yourself, "Why even bother?"
I get it.
Plateaus - especially over 40 - can be disheartening and downright disappointing, which is why I created this video.
After more than a decade of helping hundreds of women transform their physiques and mindset - and dealing with the ups and downs of weight myself - I’ve come to realize the TRUTH about plateaus.
I break it all down for you in this video.
If you want to turn up the accountability and motivation, join us for FREE Sweat Saturdays. This 40-minute workout is designed especially for those 40+ and is for all levels of fitness. It’s completely FREE. Sign...
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3 Secrets to Staying Consistent with Workouts

Uncategorized Mar 15, 2021
“I want to work out - but I just can’t stick with it!”
 “I get motivated for a bit - and then I quit. ”
“I know what to do, why can’ t I just do it?”
Perhaps you can relate to the statements above.
You sign up for a program, have the best intentions, but always fall off within the first month. 
What’s happening?
Over the many years of helping hundreds of women transform their physiques and going through my own fitness journey myself, what I’ve come to realize is those who show up day after day, and week after week for their workouts, are doing three things - and none of them have to do with willpower.
I break it all down for you in this video.
Please feel free to share with anyone you think will benefit from this.
PS. A reminder every Saturday at 10 ET - we're LIVE from our professional virtual studio with FREE Sweat...
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Valentine's Day Partner Workout

Uncategorized Feb 14, 2021

No equipment required!

Turn up the heat this Valentine's Day with a challenging, fun, and effective workout! Partner workouts can be a great way to stay accountable, have some friendly competition, and spend time together.

We've created an easy-to-follow, multi-level program that can be done with your partner or kids.

The most important thing? Have fun!

Happy Valentine's Day.


Perform each move for 30 to 45 seconds. Do 2 to 4 rounds of each exercise. 

1. Alternating lunges with fireman grip

Both partners face each other and clasp their right hands just below shoulder height. Each partner then steps back with her right foot into a lunge, while holding hands and offering support. Pause for a moment at the bottom of the movement, and then return to the centre and switch hands and repeat with the left leg. 

2. Pushups with high 5's

To begin, both partners face each other in a pushup position. Next, each partner performs a pushup from her knees or...

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