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Summer Arms in 10!

Uncategorized May 04, 2021
I'm so busy.
I can't pull myself away from work.
There's enough hours in the day!
Can you relate to the statements above?
I get it!
Life is busy, and we're all multitasking,
especially during a pandemic.
But here's the good news ...
Workouts don't have to last for hours!
In fact, a well-designed, efficient regime,
can be as effective as a longer one.
PLUS it gives you more time to do the things you love.
How does 10 minutes sound?
If you're nodding your head yes,
be sure to check out the video above.  
It trains your entire upper body (think summer arms!!),
in just 10 minutes.
PS. If you love this workout video, we're LIVE every Saturday at 10 ET for FREE Sweat Saturday.
Turn up the accountability and results with this 40-minute workout, designed especially for those 40 and over.
It's completely FREE!
There's limited spots...
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The BEST Smoothies to Drop Inches

Uncategorized Apr 28, 2021
🍓 Are smoothies good for me?
🥛 When should I eat them?
💪 Do I need to use a protein supplement?
🥑 Can I eat them if I'm not working out?
One of the most common nutrition questions I get,
has to do with protein smoothies,
and if they really make a difference to your results.
The TRUTH is - it has to do with the quality,
and quantity of the ingredients you're using.
I break it all down for you in this video,
plus share BN's Drop Inches, Boost Nutrition,
and Feel Great Smoothie Formula.
PS. We're LIVE again this Saturday at 10 ET for FREE Sweat Saturday!
This 40-minute workout, designed especially for those 40 and over,
is completely FREE!
There's limited spots each week, so snag your spot now!
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An Incredible Transformation

Uncategorized Apr 28, 2021

Meet Cheryl

In just six weeks ... 

She’s down 11 inches 

Now doing push-ups from her toes.

And more energy, confidence and feels great.

BN: “What have you learned about yourself over the past six weeks?”

Here’s her response:

  • How important nutrition is in combination with exercise 
  • That writing goals/small steps down and checking in with them each day helps keep me accountable
  • That I can do hard things - being active is hard, drinking water is hard, eating clean is hard and mastery of those hard things is a huge spirit boost
  • That I can be successful with a program

Way to go Cheryl!

We are so proud of you!

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Down 14 Inches!

Uncategorized Apr 28, 2021
Meet Tamara,
In just six weeks …
She's down 14 inches,
‍ Feels more calm and peaceful,
Plus she’s physically and emotionally stronger.
“None of this has felt like a diet. This is just simply a series of small steps that are designed to make you feel better, be healthier.”
When asked her top tips for success, Tamara shared the following:
1) Focus on the things you CAN do!
2) Be kind to yourself.
3) Set small steps.
Her advice to someone getting started is to start small.
“This program provides so many great resources and workouts,
but it can be overwhelming to think about making a lot of changes at once. Instead, pick one thing, like the workouts, and set a reasonable goal for yourself to attend 2-3 workouts in a week. Once that becomes routine you can focus on other aspects like water or nutrition. You don’t need to...
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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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