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...

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...

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

It was an exciting time for Dr. Taryn Williams and her family. 

After having to cancel a trip to Universal Studios during Covid,

she was finally all rescheduled and ready to go.

In fact, she and her husband Sy, 

were planning on surprising their daughters,

Olivia and Isla, with the news Christmas morning.

Then they would take off to Florida a few days later.

A great plan that unfortunately hit a major snag,

when Taryn suffered a painful foot injury.

That painful injury happened while Taryn was doing 

a Tabata sprint at boot camp class.

Suddenly, she felt a pop in the ball of her left foot. 

Immediately, she was unable to stand on it. 

An x-ray showed a fracture to the sesamoid bone, 

(which is the small weight-bearing bone on the ball of your foot). 

The prognosis? Six to eight weeks in a walking cast with no weight-bearing!

“This was a devastating blow of bad news,” said Taryn. 

“Boot camp for me is how I keep...

by Intern Sid

My time here at BUFFnation has been the best start to the year I could have asked for. And as they say at BN, I experienced so many WINS - including releasing 8 kilos (about 17 pounds!). 

My three big wins have to do with mindset, nutrition, and the importance of my thinking! Not only have I learned about online business in the digital space, and attended a number of motivational speaking engagements, but I've also started maintaining a healthy diet and lifestyle. My outlook on life has changed, and getting enough sleep has helped me stay motivated and happy.

When I started this internship, I was 89 kilos, and within a month and a half of implementing the BN principals, my weight released. I have released seven kilos while having three meals a day, and I achieved that without dieting, just little lifestyle changes or what BN calls "small steps.". I now understand the significance of routines! I plan to continue doing this...

“Health isn’t about being “perfect” with food or exercise or herbs. Health is about balancing those things with your desires. It’s about nourishing your spirit as well as your body.”
- Golda Poretsky

On Thursday, February 16, 2023, BUFFnation was part of a workshop for The Cambridge Roadrunners Hockey U15A team. It was held at Woodland Park Public School in Hespeler.

The presentation delivered The Six Essentials for More Energy On and Off the Ice.

The audience was engaging and actively participated in all the activities during the engagement. 

No time?
No worries!

You can get a great upper body
workout in just minutes.

We've created a new video
to show you how.

Grab some dumbbells, and let's go!

“Wellness, I came to realize, will not happen by accident. It must be a daily practice, especially for those of us who are more susceptible to the oppressiveness of the world.”
- Jenna Wortham.

On Wednesday, 1st January 2023, BUFFnation conducted a workshop in Simcoe for a group of educational assistants, having a day focused on wellness at Holy Trinity Catholic School.

The coaching exercises conducted for the audience carried helpful for overall well-being. The workshop taught educational assistants steps to bring balance into their daily lives. The audience engaged during the workshop and participated in the activities. The audience got moving and made a plan for their personal wellness.