Healthy Eating Active Living

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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.

10/15/2026

Have something to look forward to on your calendar as the weather here starts to fade. We are headed back to the Girona area in Spain May 2-9th, 2027! Only 3 rooms left.

Last years campers loved the rolling terrain, the Spanish cycling etiquette and vibe and of course the food!

Reach out if you have questions about your suitability for camp.

Who wants some awesome cycling/running socks that can also be worn casually to bring some colour to your grey fall day?2...
10/14/2026

Who wants some awesome cycling/running socks that can also be worn casually to bring some colour to your grey fall day?

2 sizes available

1 for $23
2 for $40
3 for $51

MSG me your size and number of pairs you want and I'll get them out to you this week!

Congrats Paige on your incredible marathon Debut!Negative split with a BQ time to boot! All that hard work and training...
10/14/2026

Congrats Paige on your incredible marathon Debut!Negative split with a BQ time to boot! All that hard work and training consistency paid off!
Perfect ex*****on!
We’re so thrilled for you and excited to be working with you in 2027 to better than marathon time again!!
Congrats 🎉

You don't want to start January from scratch!But you don't want to be burnt out before your season even begins!The off-s...
10/01/2026

You don't want to start January from scratch!
But you don't want to be burnt out before your season even begins!

The off-season can be a bit of a strange time for athletes.
After months of having a race on the calendar, structured training, long rides, hard workouts and a pretty clear idea of what you're working toward, suddenly there isn't a finish line looming in the distance.
And that can feel a little uncomfortable.
There can be a tendency to either keep training as though we're still preparing for a race, or to swing completely in the other direction and do very little until it's time to start training again.
We think there is a better option.

Use the off-season to train differently.
When there isn't a race dictating what your training needs to look like, you have an opportunity to step back and look at the bigger picture.
What worked well this season?
What didn't?
What have you been putting off because there was always another race to prepare for?
Where could you be stronger, more mobile or more durable?
Are there habits around nutrition, sleep or recovery that could use some attention?
And perhaps most importantly, what do you want from your next season?
The answers to those questions can help determine what your off-season should look like.
For some athletes, that might mean more recovery and less structured training. Your body has accumulated a lot of stress over the course of a season, and recovery is part of the work.
For others, it might mean putting more attention into strength, mobility, technique or addressing those little issues that were manageable during the season but never quite went away.
It might be a good time to experiment with a different type of training, get back into the pool, ride without worrying about power numbers, run because you feel like running, or simply enjoy movement without every session having a specific purpose.
It can also be a good time to work on the things outside of training that tend to get squeezed when training volume increases. Sleep. Meal planning. Cooking. Time with family and friends.

The off-season isn't a pause button. It's a different phase of training.

RESET. REBUILD. PREPARE!
STARTING NOV 3

Athlete Profile | MillerBig things are worth the work and the time it takes to build toward them. They often take years,...
09/29/2026

Athlete Profile | Miller

Big things are worth the work and the time it takes to build toward them. They often take years, a few detours, and more than one attempt. And in the end, the accomplishment is the journey, not just the destination or the result.

Miller has been working with HEAL since 2017. He came to me for nutrition support while preparing for his first 70.3 and soon after I started coaching him. It was his first race of any kind. He loved the atmosphere, the experience, the feeling of racing. He was hooked.

But the idea of doing an Ironman had been around much longer. As a kid, Miller and a school friend used to talk about Ironman Hawaii and try to figure out how anyone could possibly pace those distances. They would calculate what it might take to swim, bike and run that far and then laugh at the idea that they might actually do it one day.

That “one day” arrived in May 2017. Walking home from an event Miller started thinking about where he was in life. He hadn’t played football in more than a decade, wasn’t sleeping well, was stressed, and didn’t run or swim.

But he had an old bike. He thought, “Now is the time.”

Years of training, moving between countries and rebuilding followed. Then came Ironman Copenhagen 2025.
Or at least, that was the plan. Three days before the race, Miller crashed his bike just 200 metres from home after his final swim and broke his arm and wrist.

In 2026, he completed Ironman Austria, but Copenhagen still felt unfinished.
Then his wife asked, “Why not finish the business in Copenhagen?” He had just six weeks to refocus and prep after returning from holiday.

So we built the plan, Miller trusted the process and went for it. This time, Miller crossed the finish line in Copenhagen. Mission accomplished!

His biggest lesson? There are no shortcuts. Trust every step of the process.

And he’s not finished. He wants to keep progressing, improve his 70.3 time and maybe one day earn a spot at the 70.3 World Championship. But more importantly, he wants to keep doing endurance sports for as long as he possibly can.

Miller, it’s been special to be part of the journey!

If you’re using reading glassed to read this… remember your workout starts before the workout.I see a lot of athletes ju...
09/28/2026

If you’re using reading glassed to read this… remember your workout starts before the workout.

I see a lot of athletes jump straight into their workout because they’re short on time, eager to get going, or simply don’t think the few minutes of preparation matter.

But as masters athletes, those few minutes matter.

Think of your pre-workout routine as a ritual that prepares your body and mind for the work ahead.

1. Warm up and activate.
A short mobility and activation routine can help prepare your joints, muscles and cardiovascular system for what you’re about to ask of them.
Ankle circles. Leg swings. Hip openers. A few squats. Glute activation. Dynamic movements that gradually increase your heart rate and move your body through the ranges of motion you’ll need.

It doesn’t have to be long or complicated.
The goal is to go from everyday mode → training mode, rather than going from sitting at your desk straight into your first interval.

2. Hydrate and fuel.
Your body needs more than motivation to perform.
Starting well hydrated helps support circulation and the delivery of oxygen and nutrients to working tissues. And depending on the workout, a little carbohydrate before you start can help make sure you’re not asking your body to do hard work without adequate fuel available.
That might mean water, electrolytes, a pre-workout snack, or simply making sure you’ve been eating and drinking consistently throughout the day.
Your needs will depend on the workout, duration, intensity and conditions.

The point is simple:
Give your body a little preparation before you ask it to perform.
Those few minutes can help you feel better, move better and get more out of the workout that follows.

Your preparation is part of your training.

For those of you still training for upcoming races, this ones for you! Your nutrition must support the training otherwis...
09/24/2026

For those of you still training for upcoming races, this ones for you! Your nutrition must support the training otherwise the training won't work!

Here are 4 common nutrition mistakes / mindsets that are holding you back as an endurance athlete.

1. I wasn’t hungry during my long run so I didn’t fuel as planned

2. I ate before training so I didn’t have to during.

3. I felt like I had enough energy so I didn’t consume as much carb as was recommended.

4. My hydration bottles are only so big so I couldn’t follow the hydration plan.

I hear these comments all the time from athletes who are training for endurance events from half marathons to Ironmans.

When we are in season training for a big event, we need to fuel to support the entire week, not just the current workout.

You don’t want to deplete your body when there is another workout approaching. You’re also training your gut during training workouts to improve your ability to digest and take on hydration on race day.

Improve your performance by improving your nutrition, fuelling and hydration practices!

If this sounds like something you would say or do, it’s time to reach out and learn why this is limiting your performance gains as well as increasing risk of illness or injury.

REGISTRATION NOW OPEN!BUILT FOR THE LONG RUN --> Starts Nov 3rd! Get ready for 2027 with an intentional 12 week program ...
09/24/2026

REGISTRATION NOW OPEN!

BUILT FOR THE LONG RUN --> Starts Nov 3rd! Get ready for 2027 with an intentional 12 week program RESET. REBUILD. PREPARE.

WHAT YOU’LL WALK AWAY WITH
By the end of 12 weeks, you’ll have:

**A clear understanding of your biggest strengths, limiters and opportunities
**Improved strength, mobility and durability
**A better understanding of how to support your training with nutrition and recovery
**A sustainable approach to balancing endurance training, strength and life
**Your own 2027 Performance Blueprint with clear priorities and next steps
**You don’t need to be race-fit in January.
**You need to be ready to train. Recovered. Stronger. More durable. Clear on where you’re going next.

Secure the lowest price available only until Sept 27. https://pk-performance-coaching.kit.com/75b98cb693

Have you had to navigate the ups and downs of recovery? Share below 👇
09/17/2026

Have you had to navigate the ups and downs of recovery? Share below 👇

Medal Monday 🏅On Saturday Sabrina and Matt raced the Lakeside sprint tri.  Matt took 4 mins off his swim and more import...
09/14/2026

Medal Monday 🏅

On Saturday Sabrina and Matt raced the Lakeside sprint tri.  Matt took 4 mins off his swim and more importantly felt in control and got out of the water not feeling fatigued!  Sabrina did the race for fun (initially intended to race with her dad) and had a PR and came in 3rd place in AG.  Her dad also raced the Tri-A-Tri on Sunday, improving his swim by 1 min and 14 mins on the bike!  Way to go!

Andrea completed the Sea-to-Sky Gran Fondo on Saturday, a 122k ride from Vancouver to Whistler that really starts to get fun (ie hilly) after 75k.  Andrea broke her collarbone during a bike crash in her season opening Duathlon in May.  She worked really hard to recover and build her endurance and shoulder capacity back up to be able to complete this event!

Paige raced the Island Longboat 10k on Sunday here in Toronto.  Paige is just 4 weeks out from her first marathon (Chicago) so racing a 10k all out with that much fatigue is actually rather hard.  Paige PR’d the distance with near perfect pacing on a hot/humid day.

Well done team!!

Address

Toronto, ON
M4J

Opening Hours

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

Telephone

+14164189930

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