Fuel.

Strengthen.

Elevate your run.

Helping runners get stronger, faster, and injury-resilient through strength training and nutrition coaching.

About Me

Hi! I'm Andrea Pask, though most people call me Andie. I'm a certified strength, nutrition, and run coach, an ultra runner, mom, and your biggest hype-girl! I'm passionate about helping athletes of all levels discover what they're capable of through strength training, smart fuelling, and consistent support.

I've worked in the fitness industry since 2006, have taught thousands of classes, and learned firsthand how proper fuelling and progressive strength training can completely transform your running - taking you to places you never thought possible.

I value authenticity, open communication, and hard work - and I strive to ensure that every client of mine feels supported, understood, and empowered in their journey!

Services

FASTR Trail Runner's Program
399 Canadian dollars
Book Now
Strength Training for Runners
150 Canadian dollars
Book Now
Fuelling for Runners
200 Canadian dollars
Book Now
1-on-1 Personal Training
70 Canadian dollars
Book Now

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I’ve made MANY fuelling mistakes over the years… but bit by bit I’m learning from these mistakes! Here are some actual mistakes I’ve made, and what I’ve learned through them:

1. Not practicing taking in gels at race pace during training. I learned this the hard way when I DNF’d the Eugene Half marathon in 2022. My training had been solid and I just assumed that since I could take in gels during trail running, that I would be fine on race day at half-marathon effort. Boy was I wrong. I almost 💩’d my pants on the course when I took in a gel, and literally had to run off course to use the washroom. It derailed my entire race and I swore to myself that I would learn to take in gels at race effort!

2. Eating too close to the beginning of my run. This has been a lesson that I’ve learned over the past year, as I was having the runner’s trots in runs and couldn’t figure out why. My fiber was low and I was eating simple carbs beforehand but the TIMING was off. Eating a banana 15min before my run was not agreeing with my body. Now I know I do better if I eat about 45min to an hour before my run.

3. Throwing a couple of Nuun tablets in my water bladder and thinking that was enough sodium for me. 2 Nuun tablets is about 400mg of sodium and my full camelbak bladder was 2L. That’s 200mg of sodium/L which is WAY too low for me. I would often cramp and that should have been a clue that I needed WAY more. Now that I’ve tested for my sweat salt concentration, I know that I actually need almost 1000mg per L!! I now use one 500mg electrolyte tablet per 500ml soft flask (I find flasks easier to refill and keep track of how much I’m drinking).

4. Only having a protein shake after a run workout. Having protein after a workout was good… but I was missing the carbs! Ideally I should have been having 60-90g of carbs with my protein, so now I have at least a banana on my car ride home and then eat breakfast (with more carbs) when I get home.

Always learning. 🤓

#fuellinglessons #sportsnutrition #fuelyourbody #fuelyourgoals #nutritioncoach

“A coach should never be afraid to ask questions of anyone he could learn from.” — Bobby Knight

Coaches have always been a constant in my life. When I was young, I absolutely idolized my volleyball coaches. The good ones didn’t just teach me how to play; they taught me how to show up, how to work hard, and how to be a good human.

And now, most of my adult life has been spent on the other side of that role. Strength coach, run coach, nutrition coach… and this past year, volleyball coach. Sometimes I forget the weight that comes with that title. Then I think about the impact my own coaches have had on me - and still have on me.

This past year, I worked with 3 coaches who have all taught me many lessons and made a significant impact on my life:

@nicolbody
A friend and colleague, but also the one who guided me through my UTMB build. He pushed me into new territory (hi, uphill treadmill workouts), called me out when I pushed too hard, and was empathetic on the days life felt overwhelming. He taught me much about training for big, scary goals, and those lessons now trickle into how I coach my own athletes.

@colettehopkinsconsulting
We worked on the mental side of training and racing heading into UTMB: how to anchor myself when things got dark, listing the curveballs that could happen and how to respond, and remembering that what I was doing was so absurd. I thought of our conversations MANY times during that race.

@jillfit
This fall, I stepped into the intimidating world of online coaching with her guidance. She’s teaching me things I definitely never learned back in university in the mid-2000s, and helping me navigate a space that can feel overwhelming and ever-changing.

Being coached as an adult is humbling. It forces you to look at your blind spots, your habits, and your fears.

But it also reminds me that I never want to stop learning. I never want to stop growing. And if I truly want to become the best version of myself—for my athletes, for my kids, for myself—then getting coached isn’t optional. It’s essential.✨

#neverstoplearning #neverstopgrowing #growth #coach #coaching #lifelonglearning

Should runners be tracking their macros?🤔

It depends. Counting macros (ie. macronutrients: carbs, protein, and fats) can be a short-term game-changer when used with intention.

With most of my nutrition clients, we start with a simple 3-day food journal — not to track forever, but to see what’s actually happening day to day. It’s like flipping on a light in a dark room 👀💡

I like to look at an easy day, a run-workout day, and a strength day, because your needs should change. Once we see where you’re at, we can adjust your macros to help you feel strong, recover well, and stop running on empty. And the #1 thing I see in runners: not enough carbs.

Macros can HURT when:
❌ It becomes obsessive or stressful
❌ It feels triggering because of past relationships with food
❌ You start picking foods by numbers instead of needs
❌ You’re deep in a heavy training block + tracking adds mental load
❌ You use macros to justify undereating (big no)
❌ You lose touch with hunger cues

Think of it as a temporary tool: super helpful to get an idea of what you need on different days of activity, but not something runners should feel chained to. Long term, most runners perform best with simple habits:

🍚 Plenty of carbs
🥩 Enough protein
🥑 Healthy fats
🥤 Consistent fueling
⚡️ Carbs during workouts

If you’re wondering whether macro tracking would help you, DM me MACROS and we can chat more!

#nutritioncoach #fuelyourbody #eatenoughalways #snacksarelife #runcoach #strengthcoach #runnermom

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Fuel.

Strengthen.

Elevate your run.

Services

FASTR Trail Runner's Program

Strength Training for Runners

Fuelling for Runners

1-on-1 Personal Training

Photos

Follow Me

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