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40+: BN's Step Challenge 👟 Plus Keep Hormones in Check

Uncategorized May 06, 2024

Ready to step-it-up? Join our annual step challenge that starts on May 13! It's FREE and a great low impact way to get moving. Click HERE for more. 

Also, our May newsletter just launched, click HERE to read it now.

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Hello April! Hello New Classes

Uncategorized Apr 02, 2024
It's a brand month of brand-new beginnings! ☀️
Here at BUFFnation, we're celebrating with the launch of something super special.
We've just announced it in our April newsletter.
Click HERE for all the details. 
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Cheers to this Morning Ritual to Warm Up + Boost Digestion

Uncategorized Feb 12, 2024

Kick-start the day with this warm drink designed to comfort, hydrate, ease bloating, and kick-start the metabolism. It can also be used 15 minutes prior to each meal to help with digestion.


  • 1 Tsp. to 1 Tbsp. Apple Cider Vinegar (with the Mother)

  • 1⁄2 freshly squeezed lemon

  • 8 ounces of filtered or spring water

  • pinch of cayenne pepper


  1. Squeeze 1⁄2 of lemon into a mug.

  2. Fill with warm water.

  3. Add a pinch of cayenne pepper.

  4. Drink down and welcome the day!

    This is also a wonderful opportunity to practise gratitude and set your intentions for the day. Do you want to have a productive, positive, high vibe day? Write it down! This sends a powerful message to your subconscious mind that you mean business. Intention-setting is so powerful:)

    If you like this recipe, we have more to share in our upcoming Spring Challenge 2024. Keep reading below for all the details. 

Spring Challenge 2024

Our largest...

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BN Hummus: The MVP Snack for Super Bowl Night!

recipes Feb 11, 2024

Are you ready to tackle tonight's Super Bowl with a snack that's as healthy as it is delicious?

Look no further than our homemade hummus recipe. Whether you're cheering for touchdowns or just in it for the halftime show, this quick and easy hummus is the MVP of snack time.

Packed with protein and bursting with flavour, this creamy dip is the perfect companion for crunchy veggies, whole grain crackers, or even pita chips.

And let's talk health benefits! Not only does hummus provide a satisfying dose of plant-based protein to keep you energized throughout the game, but it's also loaded with fibre, vitamins, and minerals to keep you feeling your best.

Once you taste this homemade recipe, you'll never do store bought again! Enjoy, and happy game-watching


4 cloves of garlic

2 cups canned chickpeas (480 mls)

1 tsp sea salt

1/3 cup tahini

Juice of 2 fresh lemons

1 Tbsp olive oil

How To's:

1. Place all ingredients in food processor. 

2. Pulse for a few minutes until...

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Honey Sriracha Roasted Brussels Sprouts

Uncategorized Feb 06, 2024
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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BUFFnation Training Schedule

Uncategorized Dec 19, 2023

Our most popular time slots are simulcast from our professional digital studio on both zoom and YouTube. Check out the schedule below. 

Please note: All classes, Masterclasses, and special events are recorded and uploaded to "Replayland" within 30 minutes of broadcast, so you can catch it at a time that works best for you!

For best results, we recommend attending 2 to 4 BUFFnation classes per week - either LIVE or Replay. (A weekly stretch is also recommended to lower cortisol, help you relax, and have some "you" time.) All classes are taught using our three number workout system and are friendly to all levels of fitness. 



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Fit Over 40: Life Goal Achieved, Despite Major Injury

member spotlight Oct 25, 2023

Resilient is the perfect word to describe BUFFnation member Taryn Williams. The 43-year-old crushed her first-ever half-marathon in Toronto this October, ranking in the top 35% of her age category.

Her performance is impressive, yes, but what’s even more impressive, is her recovery from a major foot injury in the spring, that had her in a walking cast with no weight-bearing activity for over eight weeks. 

Despite this setback, Taryn adjusted her workouts, continued resistance training, and focused on her nutrition and mindset. Even her Disney vacation on the March break still went ahead despite this major injury. She shifted her perspective, made a decision to make it an incredible experience, and rented a scooter, so she could tour the park with her husband Sy, and daughters Olivia and Isla. The family had a wonderful time.

As soon as she got the go-ahead from her doctor that her foot was healed, she started training for the Toronto Waterfront Marathon - an...

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Yummy Protein Bites Simple Snack Solution

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...

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Most Delicious Zucchini Detox Soup

Uncategorized Oct 19, 2023

 What’s a quick and nutritious way to warm up this fall?

BN’s “Most Delicious” Zucchini soup. It takes no time to make and leaves lots of leftovers. The kids (or partner) won’t even taste the veggies! 



  • 2 Tbsp butter
  • 2 zucchinis chopped into bite-sized pieces
  • 1 onion
  • 3 garlic cloves
  • 3 cups veggie broth
  • ¼ tsp thyme
  • 1 can of coconut milk (400 ml)


The How-To’s:

  1. Chop all veggies so they are ready to go.
  2. On medium heat, melt butter in a sauce pan until it begins to brown.
  3. Add the chopped onions and garlic, and cook for a few moments, and then add the zucchini.
  4. Once the zucchini is starting to brown, add the veggie broth and thyme.
  5. Bring to a boil.
  6. Add the coconut milk.
  7. Turn off the heat, and use an immersion blender, or blend in batches using a high-speed blender, until smooth.
  8. Return to the pot and let simmer.
  9. Serve with pepper and fresh herbs of choice.
  10. Enjoy!

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Boost Energy with the Turkey Day Burn!

workouts Oct 07, 2023


No equipment is required. Enjoy as many servings as you like!

  1. Choose an exercise from each course. 
  2. Perform each move for 45 to 60 seconds. 
  3. The courses are unlimited! Go up for seconds, thirds, or even four servings. 
  4. Work at an intensity of 8 out of 10. For those just starting out, begin at a moderate pace and avoid impact. 
  5. Please remember to warm up first, and finish with a full-body stretch.

For a printable version of this workout, CLICK HERE


  • Jumping Jacks
  • Skaters
  • Cross Country Skiers
  • Burpees
  • Mountain Climbers


  • Squats
  • Lunges
  • Push-ups
  • Squat Jumps
  • Wall Sits


  • Russian Twist
  • Roll-ups
  • Bicycle Crunches
  • Planks
  • Side Planks
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