If eating healthy feels hard right now, let me say this first: It’s usually not a motivation problem. And it’s definitely not a willpower problem. Most of the time, it’s a prep problem. One of the simplest habits I teach my clients — and one that makes the biggest difference — is something I call APP: Always Prep Protein. Protein is the anchor of your meals. When you have it ready and waiting in...

Last week a new client asked for “new high-protein post-workout breakfasts” for herself and her husband. That question sparked a handful of delicious, protein-packed ideas you can whip up fast—perfect for busy mornings and easy to make ahead. If you’ve ever worried about overthinking breakfast, or you’re the kind who thinks coffee and toast is enough, these recipes are here to save you from...

by Carolane Fortin (trainer at PRIME Personal Training) Understanding the building blocks of our diet is essential for making informed choices about nutrition and overall health. At the core of every meal are three vital macronutrients: proteins, carbohydrates, and fats. Each plays a unique and crucial role in fueling our bodies, supporting growth, repair, and daily functions. Whether you're...

Ottawa has a LOT of healthy food options, here are a few you need to know about: After a rigorous workout, your body craves nourishment. What better way to refuel than by indulging in Ottawa’s healthiest dining options? Choosing meals that satisfy your hunger while supporting your fitness goals is key. Here’s a curated list of local eateries serving nutritious, delicious meals that are perfect...