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.

Sophie-Ann - Completed Mallorca 70.3 as her first ever 70.3. What I learned “I’m stronger than I thought mentally a...
05/11/2026



Sophie-Ann - Completed Mallorca 70.3 as her first ever 70.3. What I learned “I’m stronger than I thought mentally and anything is possible with when you put intention to it!”

Andrea G- Was having a great time at the Duathlon in Bridge City, SK, when she took a nasty fall and broke her clavicle and shoulder. We wish you a speedy recovery post surgery Andrea! ❤️‍🩹

Alia, James, Anna, Kim and Sean all completed the Sporting Life 10k on Sunday in Toronto under ideal conditions with a new finish line. Saw lots of HEAL friends and supporters on course as well!

Congrats all!





My flowers didn’t bloom just because I planted them. They bloomed because the conditions were right.Training works the s...
04/29/2026

My flowers didn’t bloom just because I planted them. They bloomed because the conditions were right.

Training works the same way. Your fitness doesn’t improve because you force it. It improves because the environment supports it.

Most of the meaningful progress happens quietly:
• Consistency over time
• Fuelling that matches the work
• Recovery that allows adaptation
• Clearing out what’s getting in the way

And just as important, bringing a bit of curiosity to the process. Being willing to try, adjust, learn, and not expect everything to click right away.
The athletes who make the most progress aren’t perfect. They’re open. They pay attention. They’re willing to experiment and stay in it long enough to see what works.

That’s the work I do with athletes. We create the structure and clarity so your training, nutrition, and recovery actually support each other, while giving you the space to learn your body and build confidence in the process.

Because when the environment is right, and you stay curious, your effort finally has somewhere to go.

If you’re putting in the work but not seeing it translate, let’s fix the environment around it. Reach out, Lets talk!

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!

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