Healthy Eating Active Living

09/15/2025

Proper habits are built now!

If race season is over for you, now is a great time to start laying the foundation for next year!
Time to focus on better sleep, optimizing nutrition, establishing a mobility / pre-hab routine as well as focusing on strength/resistance training.
Don’t let this key phase slip by.

Get started today with a structured off-season training plan and nutrition & lifestyle coaching to get you ready for next season! Let's talk!

09/11/2025

SAVE THE DATE! May 29-31, 2026p.k and I are back for round 2. If you’re doing Ottawa IM in 2026 you won’t want to miss this opportunity to preview the course and gain vital insights on how to set yourself up for a great race!
Click the 🔗 in bio to get on our waitlist for when registration opens!

GET READY! GAIN CONFIDENCE! RACE STRONG!

08/25/2025

The HEAL team took on the Wasaga Beach triathlon on Saturday.

Hector raced his 5th of 6 triathlons this year! He has been having a kick ass season placing on top of this AG podium as well as getting onto the overall men’s podium in many of his races. Wasaga was no exception. With ideal conditions (calm water and coolish temps) Hector was 4th male overall in the sprint and 1st in his AG. He had an all time best time in the 5k run as well. Up next, Hector takes on the Montreal Esprit Oly tri.

Sabrina raced her second ever Olympic, her 4th triathlon of the season. The water was less calm for the Olympic distance athletes which had a later start. But Sabrina had a great day taking 5 mins off her previous olympic distance time. Next up Sabrina heads to Lakeside for the Sprint and then Wollongong, Australia in October.

Former HEAL athlete Meg gets an honourable mention for completing her first Olympic in more than 5 years and landing on the podium for 2nd place with a PR swim and bike time.

Coach did her second sprint tri of the season and despite a knee injury impacting her ability to train the run properly she managed 6th female and 1st in AG.

Great job HEAL!

08/15/2025

Turn your vision into goals. Turn your goals into accomplishments.

At HEAL, we guide you every step of the way—helping you see the path, take the steps, and cross the finish line with confidence.

Whether you’re chasing a personal best, tackling a brand-new endurance challenge, or simply wanting to train and fuel smarter, we create a plan that works for you—your life, your body, your goals.

From day one to race day (and everywhere in between), we’re in this together.

💬 Thinking about your next big endurance goal? See how athletes like you have reached theirs with HEAL coaching and nutrition—and why they keep coming back stronger.

Ready to start your journey? We're accepting new athletes and clients! Let’s talk.

08/08/2025

HEAL athletes took to the IM Canada-Ottawa challenge this past weekend.

Sean wanted to race in his “adopted” home town b/c he gets warm fuzzies when he sees the Peace Tower. Main Goal: Finish the race & enjoy! Sean’s process goes: Stay cool, actively troubleshoot issues before they become bigger. Post-race Sean said he was happy with the swim, super happy with the bike (not having a functioning power meter might have been a blessing mentally) and got through the run with perseverance.
Congrats on IM #2 Sean!
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Jess wanted to do IMOtt in her words “renew” her ability to call herself an Ironman after previously completing IM Tremblant 6 years ago. The Ottawa race seemed just right as it was drivable making logistics easy and spectator friendly.

Pre race Jess said “embrace the misery” and remember that no one forced her to do this so it’s her responsibility to finish. While some might not think that is a great outlook, taking a blunt and pragmatic approach to what is going to be a long tough day can be just what one needs to succeed. She got through the training block uninjured and came out of the race uninjured and in the process, Jess took 90 mins off her last Ironman!
Congrats on IM #2 Jess!

Kim Carlin signed up for this Ironman on her 50th Birthday when should could barely walk due to a foot injury. For her it wasn’t about the race itself but a commitment she was making to a new chapter of getting healthier physically and mentally. She had some big challenges along the way including losing her dad, her two cats and a big bike crash 8 weeks before race day. Before the race Kim said: “No matter what happens I’m happy and feel like a better version of myself for all that I have put in!”

On race day Kim was able to prove to herself that women don’t fade as they age, they rise! Fighting through neck & back pain early in the race, Kim stayed on top of her nutrition throughout the bike and pushed through. Due to the crash we knew the run would be tough and had a run/fast walk plan in place. Kim didn’t quit & got to that finish line successfully completing IM #3!

I’m so happy I was able to be there. It was an amazing day out there!!

07/28/2025

It’s another ! Congratulations to the HEAL team who crushed it at the yesterday in the extreme heat and humidity. From PRs to podiums the HEAL team rose to the occasion.

had wanted to beat last years run split and did by a minute also taking 10 mins off overall time.

Rohit had wanted to improve in the bike and run and nailed it!

was looking for a podium spot and a worlds spot for next year and he secured that taking 1st place in his age group with a strong performance in all three sports.

Coach was happy to be back racing triathlon for the first time this season and took top spot on the podium in her age group.

Was a hot but fun day out there hanging with and and all the other clubs. This community is what makes triathlon so special!!

Photo credit to and 2 other amazing HEAL athletes supporting the team!!!

07/27/2025

Super fun day at the Toronto Triathlon Festival SuperTri today. Was great to hang out with the HEAL athletes and and .p.k and others.

Was a HOT and HUMID day out there and CONGRATS to all those that raced!! We are so lucky to be able to participate and compete.

New venue had a great vibe and energy!

Wishing those who had challenging days a speedy recovery!!

07/14/2025

🏅
Congrats for coming in 2nd overall and 1st in AG at Bracebridge sprint tri yesterday!!

Well done Hector!!

07/10/2025

Endurance athletes: It’s time to flip the script on fuelling and hydrating.

Let’s stop thinking about in-training nutrition and hydration as “What can I can get by on?”
And start asking, “What am I missing out on by under-fuelling and under-hydrating?”.

When you skimp on carbs or fluids during key sessions you’re not just risking bonking or cramping, you’re compromising performance, recovery and the very adaptations you’re training for.

Low fuel - Lower intensity, slower recovery, slower gains.
Poor Hydration - higher heart rate, reduced output, slower recovery

If you’re showing up to train, show up prepared.

If the goal is to get stronger, faster and more resilient then your nutrition strategy needs to support that. Every workout is a chance to adapt. Don’t waste it.

Nourish. Perform. Accomplish

07/09/2025

This month marks 19 years since I took the leap into the world of healthy eating and active living and what an incredible journey it's been!

From guiding athletes to personal bests, to helping clients feel stronger, healthier, and more empowered in their everyday lives, this work has been a privilege, a passion, and a purpose.

To every client, athlete, supporter, and friend who's been part of this path — thank you. Your trust, commitment, and dedication inspire me every day.

For 19 years, I’ve had the honour of helping people nourish their bodies, perform at their best, and accomplish goals they once thought were out of reach.

Here’s to the journey so far — and to everything still to come

💪🍎🚴‍♀️

06/23/2025

It was a BIG weekend for the HEAL team. In Mont Tremblant the team faced hot and humid conditions

Kim PRd on this course by 20 mins, 4 weeks post bike crash! Strong showing in advance of Ottawa IM

Varsha completed her first 70.3 as a mom and had a swim PR on the distance.

Kristin PRd the 70.3 swim by about 5 mins

Aidan posted a 27 min PR in the 70.3 distance

Sabrina took on her first 70.3 and crushed it!

In Denmark, Miller .vieira.58 had a 30 min PR in the 70.3 distance. A great boost before the Copenhagen full IM in Aug!


❤️

06/07/2025