Exercise and Nutrients for

Recovery

Holistic Health Practices

By Todd M. Cambio, CSCS

• 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

Holistic Health Means to “Me”: 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 )

Benefits of Exercise

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.

Benefits Continued:

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.)

How Should You exercise?

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

My New Exercise Endeavor:

Long Term Exercise Benefits

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…

Workout Programing

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

Leg Movements:

Rotation

Recovery Methods

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

GOAL: Reduce Inflammation

Inflammation is part of the natural healing process

Inflammation happens in response to illness or injury

Inflammation results in heat, swelling and pain/soreness

What Causes Inflammation?

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

How to Reduce Inflammation?

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

Why Water?

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!

Water

Why Fruits & Veggies?

Loaded with anti-oxidants and anti-inflammatories

Think Colors…mix them up!

More Benefits of Fruits & Veggies:

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

Some SUPER Fruits & Veggies: Spinach Tomatoes Cruciferous Veggies (broccoli, cabbage,

cauliflower) Blueberries Oranges Cherries Kiwi Blackberries Avacados Eggplant Pineapple

Why Organic?

Foods grown without the use of potentially harmful:

pesticides chemical fertilizers antibiotics or growth hormones

Try Green Tea…

Which Herbs & Spices?

Think bold colors - They are loaded with antioxidants▪ Top Spices & Herbs to bring down

inflammation:▪ Turmeric/Curry▪Garlic▪ Cinnamon▪ Cocoa▪ Tea and tea extracts

What are Healthy Fats?

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

Did You Say Fish Oil?

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.

When Should I Eat After Exercise?

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 __________________________???

Is it True?

Supplements can help too

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

THE END!

Sources

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=1317837577&sr=1-1-spell