Healthy Eating Active Living

Healthy Eating Active Living Healthy Eating Active Living/HEAL and Tara Postnikoff provides personal training, individual nutriti

HEAL™ is a Toronto-based company specializing in coaching people to Healthy Eating and Active Living. Started in 2006 by Tara Postnikoff, Registered Nutritional Consultant, Certified Personal Trainer, and NCCP Trained Coach, HEAL™’s mission is to improve clients’ health and well-being through natural nutrition and exercise. HEAL™ is the Nutrition provider for the Toronto Triathlon Club.

Well, that’s a wrap.HEAL PKPC Girona Camp 2026 is officially in the books.Over 6 days, we covered some incredible roads,...
04/27/2026

Well, that’s a wrap.
HEAL PKPC Girona Camp 2026 is officially in the books.

Over 6 days, we covered some incredible roads, took on big climbs, and ripped some unforgettable descents — logging nearly 7,000m of climbing across 5 rides.

Our home base included a beautiful outdoor 25m pool, which meant almost daily coached swim sessions. We also made the trip to the lake for an open water swim, complete with snow-capped mountains in the backdrop which was hard to beat.

Throughout the week, we shared training and race stories, built new friendships, and had some great conversations around endurance nutrition, technical riding skills, open water confidence, and mental performance. We wrapped it all up with a focus on recovery,  making sure the work we did actually sticks.

The best part? Seeing how much the athletes changed over the week from Day 1 to Day 6. More confident, more skilled and stronger!

Feeling a little FOMO? You can join the waitlist for next year’s camp we’ll keep you posted.https://pk-performance-coaching.kit.com/gironacampwaitlist

In the meantime, we’ve got two local camps coming up:
    •    Ottawa IM Recon Camp — May 29–31
    •     Tremblant Training Camp — June 5–7

HEAL PKPC Girona Camp Day 1 recap:After being picked up at Barcelona airport, the crew arrived and we got the bikes buil...
04/20/2026

HEAL PKPC Girona Camp Day 1 recap:

After being picked up at Barcelona airport, the crew arrived and we got the bikes built and fitted for everyone. We had a great dinner and tried to get to bed “early” after a long travel day. Early is hard since dinner doesn’t start until 7:30am in Spain. Yikes!

Day 1 kicked off with a short 30 minute coached swim in the on site 25m pool, followed by followed by a little “shakeout” ride through the Girona countryside of rolling hills. We stopped for lunch at Set on Lake Banyoles. There is no such thing as flat here and this was probably the flattest route we are doing this week at 627m of climbing for 46 km. Some campers did a run off the bike, others swim or relaxed by the pool.

We have been treated to amazing weather of sun and hot temps.

Tomorrow we are doubling the distance and the elevation with 85 km with 1200 + meters of climbing. We’re riding up the volcanos tomorrow so stay tuned for pics!p.k



 

I hear these all the time from endurance athletes training for everything from 5k to marathons to Ironman.1. “The run fe...
04/01/2026

I hear these all the time from endurance athletes training for everything from 5k to marathons to Ironman.

1. “The run felt easy… but my HR was in Zone 4 the entire time.”

2. “I couldn’t go easier because I was training with a group that was faster than me.”

3. “I skipped the warm-up and cool-down because I was short on time.”

4. “I felt a pain in my leg from the start… but pushed through anyway—and now I’m not sure I can run.”

5. “I’ve been feeling sick all week, but still wanted to get that intensity workout in before the race.”

The challenge? These moments don’t feel like big decisions, but they are. And they can quietly derail your consistency, recovery, and long-term progress.

This is exactly where having a coach makes a difference.

It’s not just about having a plan, it’s about knowing when to adjust. When to pull back. When to stick to the process. And when to make the call that keeps your training moving forward instead of setting you back.

Because the athletes who improve the most aren’t just the ones who train hard, they’re the ones who make smart decisions, consistently.

The right decision today is what keeps your training on track tomorrow.

Are any of these common training mistakes holding you back? Reach out to discuss why these actions and mindsets might be limiting your performance gains as an endurance athlete and we can work together to turn your actions into results.

Injuries happen. Illness happens. But how you fuel your body can change how you bounce back.No, the foods you eat won’t ...
03/26/2026

Injuries happen. Illness happens. But how you fuel your body can change how you bounce back.

No, the foods you eat won’t stop you from stepping off a curb wrong (speaking from experience 🙃), but they do influence how severe that injury is—and how quickly you recover.

When you’re sick or injured, your nutrition matters even more.

Focus on:
• Veggies + antioxidants
• Adequate protein & carbohydrates
• Omega-3 fats
• Hydration

What can you do?
Add foods rich in antioxidants and anti-inflammatory compounds:
→ Ginger, turmeric
→ Berries & cherries
→ Pineapple
→ Spinach + dark leafy greens

Include omega-3-rich foods for immune support and inflammation control:
→ Cold water fish
→ Ground flax, chia, h**p
→ Walnuts

Hydration matters more than you think, fluids help transport nutrients, clear waste, and support joint and muscle function.

And protein? Non-negotiable.
You need amino acids for tissue repair and immune support.

Want to go deeper?
https://www.heal-nutrition.com/nutrition-for-injury-prevention-recovery/

4 common nutrition mistakes I see as an endurance coach and sports nutritionist that are holding you back as an enduranc...
03/26/2026

4 common nutrition mistakes I see as an endurance coach and sports nutritionist that are holding you back as an endurance athlete:

“I wasn’t hungry during my long run, so I didn’t fuel as planned.”

“I ate before training, so I didn’t need to fuel during.”

“I felt like I had enough energy, so I didn’t take in as much carbohydrate as recommended.”

“My hydration bottles are only so big, so I couldn’t follow the hydration plan.”

I hear these all the time from athletes training for everything from sprints to half marathons to Ironman.

When you’re in-season (HINT we're there now), your nutrition needs to support the entire week of training, not just the workout you’re in. Skipping fuel or hydration doesn’t just impact that session, it carries into the next one.

And remember, you’re not just training your body, you’re training your gut. Long workouts are your opportunity to practice fuelling and hydration so race day feels smooth, not stressful.

Improve your performance by levelling up your fuelling and hydration habits.
Reach out if you want to level up your nutrition habits for this season!

03/11/2026

Curious about attending a training camp? This is your sign to tri!

You’ve seen the photos—the climbs, the long rides, the post‑session coffees, the smiles that say “I did something big today.” And now you’re wondering if this is your year.

Coaches PK and Tara are hosting a free online info night to show you exactly what tri camp is like, who it’s for, and why athletes leave saying, “That was the best weekend of my season.”

What You’ll Learn at the Info Night? We’ll walk through both upcoming camps so you can see which one fits your goals and your calendar:
Mt Tremblant 70.3 Camp
Ottawa Ironman Camp

You’ll get a clear picture of what to expect, how to prepare, and why so many athletes come back year after year.
If you’re even a little curious, join us live and bring your questions.

Event Details
Join us on Monday March 23rd @ 6:30 pm EST for a live webinar.
​
Tri camp might be the training upgrade you didn’t know you needed!

Sign up link: https://pk-performance-coaching.kit.com/tricampwebinar

Chilly race reportJust ran the Chilly 1/2 marathon on March 1. It was my 15th Chilly and my 45 1/2 marathon since I sta...
03/10/2026

Chilly race report

Just ran the Chilly 1/2 marathon on March 1. It was my 15th Chilly and my 45 1/2 marathon since I started endurance running 22 years ago. This race holds a special place in my heart because it was my first 1/2 marathon. This years race is also pretty special because it was the first race I’ve done since Sept 2024 where I wasn’t injured for the training or for the race. While I was very conservative with my build and maybe a little under trained I toed the start line with the goal of running this as a long run with friends. It wasn’t my fastest or my slowest 1/2 marathon but I exceeded my estimated finishing goal by about 7 mins. More importantly I felt relaxed, strong and happy throughout the entire race. I was also able to spend time with my athletes, friends and chat with others before and after the race. And now more than ever, being able to move and train and race is such a joy and privilege. This race kept a smile on my face for an entire week! 🥰🏃‍♀️🎉

Medal MondayLet’s 🙌 to these awesome HEAL athletes on Medal Monday March 2!🥇Jan raced the Tucson Wicked Fast 1/2 maratho...
03/02/2026

Medal Monday

Let’s 🙌 to these awesome HEAL athletes on Medal Monday March 2!

🥇Jan raced the Tucson Wicked Fast 1/2 marathon last weekend as a race prep for her June Marathon.

🥇Fulvia scored her 6th WMM ⭐️ at the Tokyo Marathon yesterday. It had been a challenging marathon build but she made it to the start line with a modified program and the finish line successfully!

🥇Kim ran her 3rd stand alone marathon in Tokyo (and second WMM)! What a year to train for a winter marathon and she crushed her training in spite of the super cold and super snowy winter showing lots of grit and determination getting to the start line healthy and strong!

🥇Sean ran the Chilly 1/2 marathon in Burlington on Sunday having conquered many chillier training days over this build. Sean also supported Kim through many of her long runs, proving that running with friends is a great way to stay motivated and up the accountability.

🥇Coach ran her 15th Chilly 1/2 marathon healthy and happy. With no time goals, and just being grateful to run a race injury free she embraced the opportunity to fully enjoy the day catching up with friends and other athletes!

The store is open but images in the store have not yet been rendered but rest assured the kit will look like the pics in...
02/17/2026

The store is open but images in the store have not yet been rendered but rest assured the kit will look like the pics in this post!

HEAL Kit is now On Sale until Feb 24th. Get your orders in now. Kit is available to all that love the design, not just HEAL athletes. Trisuit, Tri tops & shorts, Cycling Jersey & bib shorts, Running Singlets & T's!
If you have sizing questions reach out!
LInk in Bio
https://teamorder.servizio-corse.ca/Login.aspx?pc=7E28DE00-7EE5-4AEF-9253-C04C26A64171&Fn=SignUp

One year ago she did this exact workout at 187 watts.This week? 200 watts.No magic block.No secret hack.No “perfect” tra...
02/11/2026

One year ago she did this exact workout at 187 watts.

This week? 200 watts.

No magic block.
No secret hack.
No “perfect” training cycle.

Just consistent work. Week after week. Month after month. Showing up when it felt good and when it didn’t.

That’s what moves the needle.

An FTP bump from 187 → 200 might look like just a number. But it represents:
• smarter structure
• progressive overload
• recovery when it mattered
• accountability on the hard days
• patience on the easy ones

This is coaching in action: guidance, structure, and accountability turning consistency into results. The quiet power behind progress: planning, feedback, and adjustments that compound over time.

It’s having a plan.
It’s adjusting when life happens.
It’s building fitness that compounds over time.

Consistency isn’t flashy — but it wins.

If you’re wondering what a year of focused, guided training could look like for you… this is it. 💥

DM me for more info!

Way to go Andrea!

Coach Chats with Miranda & TaraBlock Training & Why Swim Gains Stall for TriathletesThis week’s coach chat came from a q...
02/05/2026

Coach Chats with Miranda & Tara

Block Training & Why Swim Gains Stall for Triathletes

This week’s coach chat came from a question we hear all the time:
“Why is it so hard for triathletes to get faster?”

One athlete shared that after a swim video analysis, their pace dropped quickly - but since then, their swim pace hasn’t changed in years.

This is incredibly common.
Here’s the honest reason 👇
Most triathletes simply don’t swim enough to keep improving.
Many age-group triathletes swim:
--2x per week
--45–60 minutes per session

That’s usually enough to maintain fitness, but not enough to drive meaningful pace gains, especially for adult-onset swimmers. Think about it. If you are training a total of 10 hours per week, this is just 15-20% of your time on swimming.

And yes we know what you’re going to say that the bike and the run make up the biggest part of your triathlon, it also means you are not going to make gains in your swim. Why?

Swimming is highly technical and neurologically demanding. Unlike cycling or running, improvements require:
--Frequent exposure
--Consistent skill reinforcement
--Enough volume for technique to stick under fatigue

This is where block training can be powerful, especially during the non-race season.

A swim block might mean:
--Swimming 3, ideally 4 if not 5x per week for a defined period
--Shorter, more focused sessions
--Swimming with others
--Emphasis on technique, feel for the water, and repeatable mechanics
--Developing speed over shorter distances building to longer distances without stroke technique breakdown

The goal isn’t to swim like this year-round.
It’s to temporarily shift focus to a weakness, build capacity, then maintain it in-season.

Big swim breakthroughs rarely come from one perfect session.

They come from frequency, repetition, and time.

Are you willing to give it a try? Let us know below

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Toronto, ON
M4J

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Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 12pm

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+14164189930

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HEAL™ is a Toronto-based company specializing in coaching people to Healthy Eating and Active Living. Started in 2006 by Tara Postnikoff, Registered Nutritional Consultant, Certified Personal Trainer, and NCCP Certified Coach, HEAL™’s mission is to improve clients’ health and well-being through natural nutrition and exercise. HEAL™ is the Nutrition provider for the Toronto Triathlon Club.