Through the use of a proper exercise program and a natural diet you can reduce inflammation in the body, thus reducing aches and pains.

1. Holistic Health Practices

2. • Certified Strength & Conditioning Specialist
• Owner of Precision Fitness, LLC in
Pawcatuck, CT
• Sports Nutritionist
• Former HS Biology Teacher
• Former HS Football Coach
• Former HS Strength & Conditioning Coach
• www.ToddCambio.com
• tcambio@GoPrecisionFitness.com

3.  The treatment of diseases, aches, pains and
emotional stress through natural methods.
 These issues could be a result of physical,
emotional, spiritual, social and/or
environmental imbalances.
 Use of a natural diet, herbal remedies and
nutritional supplements
 Exercise is medicine
 NO CHEMICAL REMIDIES (ex: Advil or other
pain medicines )

4.  Exercise benefits every part of the body,
including the mind.
 Exercising causes the body to produce
endorphins, chemicals that can help a person
to feel more peaceful and happy.
 Exercise can help some people sleep better.

5.  Exercise can help relieve mild depression and
low self-esteem.
 Exercise can give you a sense of
accomplishment and pride.
 Exercise gets the body moving internally and
externally causing a natural cleansing process
 Exercise can reduce muscle imbalances that
cause pain (Sciatica, IT Band Syndrome, hip
pain, knee pain, back pain, etc.)

6.  Strength Training
 Cardio
 Flexibility
 Play a sport
 Go to the gym
 Martial Arts
 Yoga
 and much much more…

8.  Increased strength
 Helps maintain a healthy weight
 Maintains Joint health
 Keeps your heart pumping more efficiently
 Lowers the risk of diseases:
 Type 2 diabetes
 High blood pressure
 Osteoporosis
 And more…

9. In a nut shell, you should include:
 Strength Training
 Train movement patterns:
▪ A Push
▪ A Pull
▪ Legs (hip dominant and posterior chain)
▪ A Lateral
▪ A Rotation
▪ Core/abs
 Cardio = Heart Health
 Flexibility/Mobility

12.  Stretching
 Yoga
 Foam Rolling
 Acupuncture
 Massage
 Reiki
 Natural Diet
 Herbal Remedies
 Nutritional Supplements

13.  Inflammation is part of the natural healing
process
 Inflammation happens in response to illness or
injury
 Inflammation results in heat, swelling and
pain/soreness

14.  Holistically speaking:
 Processed foods
▪ Soda, packaged foods, anything with additives &
preservatives
 High sugar diets
 High fat diets
 Being over weight
 Environmental chemicals (pesticides, chemical
fertilizers, anti-biotics, growth hormones, allergens,
etc.)
 Pathogens: Virus, Bacteria, Mold

15.  Start by drinking water!
 Eat lots of fruits and veggies
 Go Organic
 Drink green tea
 Try lots of herbs & spices
 Eat healthy fats
 Eat ASAP after exercise
 Take supplements if diet cant meet your
needs

16. Water:
▪ Regulates body temperature
▪ Helps break down food for fuel
▪ Aids in nutrient absorption and transport to our
cells
▪ Lubricates the joints
▪ It’s the most abundant component of our bodies
▪ How much?
▪ 8 cups = four 16 oz water bottles = two 32 oz
bottles!

18.  Loaded with anti-oxidants and anti-
inflammatories
 Think Colors…mix them up!

19.  They help protect from free radical damage
 Lowers your risk for cancer
 Regenerates your Vitamin E stores
 Improves wound healing
 Increases your ability to fight off colds
 Helps with the absorption of Iron
 REDUCES INFLAMMATION IN THE BODY

20.  Spinach
 Tomatoes
 Cruciferous Veggies (broccoli, cabbage,
cauliflower)
 Blueberries
 Oranges
 Cherries
 Kiwi
 Blackberries
 Avacados
 Eggplant
 Pineapple

21. Foods grown without the use of potentially
harmful:
 pesticides
 chemical fertilizers
 antibiotics
 or growth hormones

23. Think bold colors - They are loaded with
antioxidants
▪ Top Spices & Herbs to bring down inflammation:
▪ Turmeric/Curry
▪ Garlic
▪ Cinnamon
▪ Cocoa
▪ Tea and tea extracts

24. Fats found in Nuts, Seeds, Olives, Avocados,
and the oils from these foods.
During acute injury, an increase in omega 3
fatty acids (specifically fish oil) is
recommended because it leads to an anti-
inflammatory response in the body.
Sources of Vitamin E – Powerful Anti-Oxidant

25. YES - Fish Oil is rich in DHA and EPA
Omega-3 fatty acids…aka the best healthy
fats!
▪Omega 3’s are found in cold water
oceanic fish (Salmon), seaweed, flax
seeds, free range live stock and wild
game.

26. With-in 15 minutes after strenuous exercise!
A carb and protein source is best.
 Why?
 Best uptake of nutrients
 Restores Muscle Glycogen (Muscle energy)
 Repairs Muscle Damage (Less Sore)
 Reduces __________________________???

28.  Multi Vitamin – fills in missing micronutrients in
our diets
 Anti-Oxidants – they help prevent free radicals
from damaging cells in the body
 Omega 3 – improves heart health and joint
health.
 Glucosamine - effective at easing the joint
discomfort and largely increasing flexibility

30.  Teens Health,
http://kidshealth.org/teen/your_body/take_care/exercise_wise.html
November 2012
 Reducing Everyday Pain and Inflammation: How to Feel Better, Have
More Energy and Increase Flexibility,
http://www.amazon.com/Reducing-Everyday-Pain-Inflammation-
ebook/dp/B005QC4Z12/ref=sr_1_sc_1?s=books&ie=UTF8&qid=131783757
7&sr=1-1-spell