BroadH2o Personal Training & Fitness

10/18/2022

01/07/2022

The body needs some sodium to function properly. Sodium plays a role in the balance of fluids in your body, just the way nerves and muscles work. The kidneys balance the amount of sodium in the bod…

10/12/2021

Some great information

 An orange has four times the fiber of six ounces of orange juice and has 65 calories! Choose your carbohydrates from a range of nutrient-dense, low saturated fat foods whenever possible.  Ch…

09/19/2021

How would you like to be able to see what is causing you not be in the best health you would like to be? Find out about your weight, food utilization, nutrients, minerals, exercise and mental and physical foundation along with your body’s training response and your recovery as well as injury risk. Well, here is a quick and easy way to find it all out by doing your DNA testing. It will give everything you need to know, understand what your body is needing to get you in the best health you can be.
I am now offering DNA testing to see what is keeping you from your goals and along with the testing I will help design food and fitness programs to go along with your test results.
If you are interested, please contact me for pricing more information at broadh2optf@gmail.com

08/03/2021

Hello everyone and thank you for visiting. No one likes to go to the dentist, but taking care of your teeth can be significant to your overall health. Periodontal disease is an inflammatory conditi…

05/06/2021

Congratulations to Debbi Moats for winning the April challenge!

04/30/2021

Eating is a way to express who you are. The enjoyment of eating food and the company we keep, family, friends brings us inner joy and happiness. This process is repeated over and over again in our …

04/04/2021

Happy Easter

03/21/2021

Natural & Edible Aphrodisiacs

This food is nature’s love drug

Kathleen here to let you know the benefits of eating dark chocolate to your love life and libido…

But first, why am I talking about chocolate and libido?

Great question!

Chocolate is made from the cacao bean, which is the seed of the cacao fruit.

Cacao contains two chemicals: tryptophan, which helps with s*xual arousal and phenylethylamine, which is released in the brain when you fall in love and is also known as the “love chemical”.

So, there’s a reason that chocolates are the most popular Valentine Day gift and that the word “chocolate” is pretty much synonymous with the work “romance”.

So, what will dark chocolate do to enhance my s*x drive?

Dark chocolate is known to contain an amino acid called L-arginine that helps enhance your s*x drive by increasing nitric oxide and stimulating blood flow to your s*x organs, which increases s*xual sensation and desire.

Chocolate also contains a compound called theobromine, which stimulates the nervous system making you. Feel excitable and uplifted. This enhances you love mood by giving you that aphrodisiac boost!

People find that switching from milk chocolate or flavored chocolate to pure, unsweetened dark chocolate helps to:

1. Make you feel uplifted and excited
2. Give you an instant, natural energy boost
3. Stimulates you s*x drive
4. Feel more joy and excitement
How do you identify the highest quality chocolate?

1. Look for dark chocolate with a 70% cacao or higher
2. Make sure the very first ingredient is cacao or cacao butter and not sugar!

What do I do now?

As a health coach I help clients identify if they’re addicted to sugar and how to switch to a healthier “addiction” like dark chocolate that can actually have health benefits and boost their libidos.

If you think you may be addicted to sugar and want my help to switch to dark chocolate as a healthier alternative that will boost you s*x drive, then contact me to schedule a time to have a 1-on-1 conversation.

03/14/2021

Get the Glow

These foods will give you the glow…

Ever wonder which foods give your skin that amazing glow, like you’ve spent a week detoxing on a tropical island?

Sulfur-residue foods!

But first, why am I talking about eating sulfur for glowing skin?

Great question! Sulfur is not just the mush of yolk found I deviled eggs at your annual office Christmas party that you avoid like the plague.

Sulfur is actually the secret beauty mineral for glowing skin!

Why else would people flock to mineral hot springs to soak in water that smells like rotten eggs?

Sulfur helps you body to digest fats, controls the metabolism of carbohydrates and rids the body of waste that clogs skin pores causing a lackluster complexion.

So what is the fastest way to glowing skin?

Unless you can make it to your local mineral hot springs or spa weekly, your surest way to get glowing skin is to get in the habit of including foods that are rich in sulfur in your daily diet.

You may be surprised to hear that sulfur-rich foods are often the ones you avoid because they tend give gas and smell like rotten eggs when you cook them.

But try you best to embrace these amazingly nutritious cruciferous veggies like cauliflower, broccoli, cabbage, Bok Choy, kohlrabi and Brussels sprouts!

How will I know it’s time for you to include sulfur-residue foods?

Glad you asked! It’s time for you to include sulfur-residue foods in your diet if you answer “YES” to any of these questions:

1. Your skin is prone to acne
2. You have brittle hair or nails
3. You have a pale, pasty complexion

And even if you don’t have any of these symptoms, sulfur is still your go-to for glowing skin!

03/14/2021

Hello and thank you for visiting!Spring is in the air and Covid-19 numbers are slowly declining. Recently while walking my dog on the Cumberland trail, I noticed many new faces, walking and running…

03/13/2021

I was pondering over this pandemic and wondering what I have done over the last 12 months with some of my clients. Well we did 2 5K races a Spartan race and a half marathon. I am so proud of my clients who have continued to keep exercising and pushing to stay in shape through the last 12 months.
I am also planning to do a Mud Girl with 8 crazy ladies that are working hard to step out of their comfort zone and try something new! We are going to crush this!
I love my Job!

02/28/2021

Best Kept Secret for Better Digestion

Kathleen here to share my best kept secret with you for better digestion!

But first, why am I talking about having better digestion in the first place?

Great question!

We all know that suffering from digestive problems such as gas, reflux, bloating, stomach cramps, diarrhea, constipation, irritable bowel syndrome or inflammatory bowel disease can seriously hinder our daily functioning and make us miserable.

Your gastrointestinal tract (GI) tract acts as your body’s food processor and if it’s blocked, overloaded, polluted wit toxins such as food additives, pesticides and preservatives, or otherwise irritated, it is going to let you know how it feels by having one of the reactions lists above.

Your GI tract first breaks down your food by the mechanical process of chewing and then by a multitude of complex chemical processes that extracts nutrients to feed your system and expel toxins.

The best way to ensure that we are helping make it easy for our bodies to digest our food is to chew A LOT so that our food mixes with our digestive juices so it can be easily digested and better absorbed for optimal nutrition.

So, what is my best kept secret to better digestion?

CHEWING!

Believe it or not chewing is one of the most important aids to our digestion and it’s also one we often take for granted so much so that we sometimes just swallow our food whole, forgetting to grind our teeth altogether.
Learning how to chew your food properly (up to 30 times per bite) will help you extract the maximum nutrients from your food and get you digestive juices flowing right AND help keep your weight down and your tummy flat.
How? Because if you eat healthy food packed with nutrients that you chew properly with each bite, you will be able to recognize once you feel full and you will therefore eat less!

Learning how to chew helps to:

1. Sense intuitively when you are full
2. Gain way more satisfaction from eating
3. Develop a healthier relationship with food

How to chew better for optimal digestion:

To get the habit of chewing, try chewing each bite of food at the beginning of your next meal 30 times. (Put your fork down and breathing between bites will help.)

Even if you only have 5 minutes for a meal, let the chewing relax you and use it almost as a meditation. That way you’ll enjoy the whole spectrum of tastes and aromas that make up the meal, trigger cephalic phase digestion, and your body and brain will be satisfied even with a quickie.

What do I do now?

In my health coaching practice, I help clients understand why they eat in a rush and forget to chew, and we come up with a how-to guide for chewing that is easy to implement and turns eating into a whole new enjoyable experience.

If you would like to learn more, let me know and we can schedule a time to talk.

02/21/2021

Mindful Eating Part 2

Mindful eating helps to:
Sense intuitively when you are full
Gain way more satisfaction from eating
Develop a healthy relationship with food
See food as medicine
Discover new tastes and textures
Create healthy habits that enliven you

How will I know if it’s time for me to learn to eat mindfully?

Glad you ask! It’s time for you to practice mindful eating if you answer “yes” to any of these questions:

You get bloated after eating
You scoff down food like there is no tomorrow
You eat just to feel full not to enjoy the tastes
You eat to numb out
You want to learn to enjoy healthy food
You feel bloated easily
You gain weight easily
You crave sugar or starchy foods
You have difficulty focusing or foggy brain
You feel lethargic after eating
You have allergies or hay fever
You feel addicted to eating foods that aren’t healthy for you but you can’t stop
You tend to gain weight easily, especially in the belly
You have extra pounds that won’t come off with diet and exercise

What do I do now?

I can help you discover what triggers you to overeat or binge eat. Then lead you through a step-by-step process to learn how to eat mindfully and to learn what to eat for your body type.

I can help you understand what’s blocking you form eating mindfully and how to get started.

02/14/2021

Mindful Eating for Better Health Part 1

Want to learn to eat mindfully?

I can help you learn what mindful eating is all about and how it can help you keep you weight down.

But first, why am I talking about eating mindfully anyway?

Good Question!

In the modern world we eat for convenience rather than for nutrition. we eat for instant gratification rather than long-term health benefits.

Can you imagine learning a new way of slow eating in which you actually get to experience the tastes and textures of your food rather than wolfing it down in a hurry or snacking on th go?

You can learn to slow down and eat mindfully! I can help you to see the food you eat as medicine that not only nourishes your whole system, but also tastes delicious!

So what is mindful eating?

Mindful eating means taking the time to honor your food by choosing high quality, organic food, preparing it with care and eating it slowly and mindfully using your five senses to really enjoy it.

It means allocation quiet time to prepare and enjoy eating your meal without rushing or multitasking at the same time.

Mindful eating is a way of saying to yourself: "I respect my body enough to be mindful of what I put into it and the way I eat."

It means choosing to be present with your food and the way you eat it.

01/29/2021

HELLO EVERYONE AND THANK YOU FOR VISITING What does the word Mindful mean? It means lots of different things. It means, feeling compassion, finding life balance, understanding what you are grateful…