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...

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!

What an incredible community we have! And it's so awesome to have YOU part of it.

Over the past few years, we've certainly developed our language here at BUFFnation.

We thought it would be fun to highlight some of these BN-isms!

BN Glossary -

Our motto: Let's focus on what we CAN do!

BUFF:
Beautiful, Unique, Fearless, Female.

YouTubers:
Members who join via YouTube

Accountability Cam:
The zoom camera you can turn on to keep you 'accountable.'

Replay Land:
Where we store over 700 recordings of BUFFnation workouts, a scheduled LIVE activity is usually uploaded within 30 minutes of the broadcast. At the top of "Replay Land" are links to "no equipment" workouts. To access the latest workout replay that uses equipment, scroll down.

Paradigm:
Your "program" or "comfort zone" that has a major impact on your results. Your Paradigm is made up of your thoughts, beliefs, and experiences. Think of it as a thermostat inside your home. To change the temperature, you have to change the...

“Wellness is the complete integration of body, mind, and spirit – the realization that everything we do, think, feel, and believe affects our well-being.”
– Greg Anderson

On Thursday, i.e., 17th January 2023, BUFFnation was present for a workshop in Brantford for Special Education teachers from The Brant Haldimand Norfolk Catholic District School Board.

It was called “2023, The Year of Me -The Total Wellness Reboot for more Energy, Joy, and Fulfillment”.

The presentation focused on what we resonate with within our day-to-day lives and how we can bring change for ourselves. There were multiple activities planned for the audience to get connected to. 

The coaching exercises conducted for the audience helped them understand that wellness is essential, its importance, and how to implement it. The significance it carries is helpful for overall well-being. In the workshop, steps were taught on how to bring balance into their day-to-day lives....

by Natalie Fisk

When Kirsten Weaver turned 40 she noticed that her already healthy choices weren’t cutting it anymore.  

“I noticed that the odd meal out would immediately go to my hips or tummy and didn't come off as easily. The more I worked out, the more tired I got, and I just wasn't seeing progress. I needed to change things up.”

Kirsten found BUFFnation and hasn’t looked back.  

“I started with one class a week and while I've never been the fitness class or gym membership type, I found that having that commitment and accountability, similar to being on a sports team, helped me stay motivated and engaged.”

Kirsten kept up with one class a week for two years and then added in a daily morning walk. 

She started to see a change in her body composition.  

“I definitely noticed a huge shift in muscle tone and an increase in body confidence.”

When the pandemic hit, Kirsten increased her workouts to...