Healthy Eating Active Living

Global Running Day!
For the past 4-5 years I’ve been in Mont Tremblant with .p.k for Global Running Day. Some years we’ve thrown ourselves out of the car after a 7hr drive to make a run work or like this year rallied post long ride for a short jaunt. Either way it’s a great place to get in a run 🏃‍♀️!

And Global running day would not be complete without shout outs to my fav Wednesday running buddy , and other running friends and of course (running strong together since 2003!)

Get out and run!

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!

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 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



 

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/

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