Start Your Transformation TODAY! Check out BN Go Getter or Goal Crusher Memberships. CLICK HERE

Over 40: Top Three Supplements

** 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. 
 

Continue Reading...

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
Continue Reading...

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...
Continue Reading...

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,...
Continue Reading...

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. 
Continue Reading...

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! 
 
 
 
Continue Reading...

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...

Continue Reading...

BUFFnation's Annual Turkey Day Workout

workouts Oct 06, 2021

No equipment 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, 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

Appetizers

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

Entrées

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

Dessert

  • Russian Twist
  • Roll-ups
  • Bicycle Crunches
  • Planks
  • Side Planks
 
 
BUFFnation's 6WK Total Wellness starts next month! Click here for more details, and use code HOLIDAY to save 10% on early bird registration. 
Continue Reading...

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.

Continue Reading...

Warm Up with Our Homemade Latte

nutrition recipes Sep 17, 2021
A creamy, rich, delicious latte is perfect for a chilly fall day.
 
That's why we love our homemade dairy-free coconut milk latte.
 
Packed with healthy fats, and no added sugar, this is a quick and easy way to enjoy a restaurant-style coffee drink at home.
 
It's also a great way to cut back on coffee (cortisol spiker), because you can use decaf, and it tastes the same!
 
Here's what you'll need:
 
  • 1 cup of coffee (decaf or regular)
  • 1 Tbsp of coconut oil
  • 1/4 cup coconut milk (or other non-dairy milk)

 

 
Make It a Pumpkin Spice Latte by adding the extras below:
  • 2-3 Tbsp pumpkin purée 
  • 1 Tsp (or more to taste) ground cinnamon 
  •  1 pinch ground allspice
  • 1 pinch ground nutmeg 
  • 1/4 Tsp ground ginger
  • 1 pinch ground clove
  • 1 ½ – 2 tsp maple syrup taste (or sub stevia to taste)

Dropping Soon! BN's Comfort Food Redo! Just...

Continue Reading...
Close

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.