Wonder how the professionals stay fit and whether or not they pig out on the occasional Friday night? Nutritional consultant and personal trainer Tara Postnikoff describes her intense exercise regime, her high-protein breakfast smoothie routine, her love of dark chocolate, and why you should avoid fad diets.

Q: What does your exercise routine look like?

A: My exercise routine varies throughout the year depending on the events I'm training for, which mainly include endurance running events (half-marathons or marathons) in the spring and fall, and various distance triathlons throughout the summer. Overall, I am very active and try to run two to three times per week, bike one to two times per week and swim one to two times per week, as well as two days per week of resistance training. The duration varies from 30-45 minutes to 2-3 hours per session, depending on the season and the events I'm training for.

Q: Do you make an effort to maintain a healthy diet? Does it feel like an effort?

A: Eating healthy is definitely a priority in my life as I feel it is important to practice what I preach as a nutritionist and personal trainer. I always try to eat healthy, as it is what keeps me going, giving me the energy to train as much as I do and keep with with the demands of a busy career. To do anything well, you need to put some effort into it, but once you've got the hang of things and make healthy eating a habit it doesn't seem like effort. The reality of eating healthy is that with a little planning, it takes less time to prepare and cook a healthy meal than it does to pick up the phone and order in. A simple meal of quinoa, steamed vegetables and a grilled chicken breast or piece of fish can be ready in 15-20 minutes. Healthy eating doesn't have to be complicated or taste boring. Fresh herbs and seasonings go a long way to create a flavourful and healthy dish.

Q: What do you eat for breakfast every day?

A: I'm a big fan of a smoothie for breakfast because it provides the energy I need to get me through the morning and digests quickly before my workouts. I pack my smoothies with lots of nutritious items such as a variety of berries for antioxidants and vitamins, ground flax seeds or chia seeds for omega-3, oat bran for fibre and I alternate between a high-quality whey isolate protein powder and a vegetarian blend of pea, brown rice and hemp powder. I aim for about 500-600 calories at breakfast with about 20-25g of protein.


Q: Do you ever eat unhealthy things or allow yourself to pig out?

A: Of course there are some unhealthy items in my diet, though they make up a very small component. I think you'd make yourself crazy if you tried to eat healthy 100 percent of the time, and in some cases trying to eat too healthy might lead to nutritional imbalances if you are too picky. My diet focuses on whole foods such as fresh vegetables, whole grains and legumes, and lean meats -- though I do like a good steak every once in a while. I don't like a lot of packaged and prepared foods because many of them have long ingredient lists with many added preservatives and artificial chemicals. My weakness is good quality dark chocolate, which I try to save for special occasions and not fret too much about it because the majority of my diet is healthy and well-balanced.

Q: Does anything hold you back from leading a healthy lifestyle?

A: Finding a balance between work, training, family and social commitments can be challenging at times. Leading a healthy lifestyle, however, can actually help you get through things more easily. There are times when you have to miss a workout or eat out, but it's all about balance. And with all things in life, as long as your energy is focused in the right areas, you'll find the time to do the things that keep you healthy.

Q: Do you have any health/fitness goals for the year?

A: I have a number of fitness-related goals this year, including improving my times on my 10k and half-marathon distance races this spring. I am also going to Budapest in September for the ITU Triathlon Age-Group World Championship.

Q: If you had one piece of health/fitness advice, what would it be?

My advice would be to avoid fad diets and focus on lifestyle changes. For most people, making radical changes in eating behaviours and working out do not last long as it begins to feel like deprivation or too much effort, and people slowly revert to their old ways. It is usually more productive to focus on one aspect of your diet at a time, such as getting in sufficient water versus changing everything at once. After you've mastered one or two new behaviours and it seems like second nature, choose a new area to focus on and you'll find your way towards a more healthy lifestyle!