Holistic health for recovery
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Holistic health for recovery

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

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

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Holistic health for recovery Presentation Transcript

  • 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…
  • 7.  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…
  • 8. 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
  • 9.  Stretching Yoga Foam Rolling Acupuncture Massage Reiki Natural Diet Herbal Remedies Nutritional Supplements
  • 10.  Inflammation is part of the natural healing process Inflammation happens in response to illness or injury Inflammation results in heat, swelling and pain/soreness
  • 11.  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
  • 12.  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
  • 13. 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!
  • 14.  Loaded with anti-oxidants and anti- inflammatories Think Colors…mix them up!
  • 15.  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
  • 16.  Spinach Tomatoes Cruciferous Veggies (broccoli, cabbage, cauliflower) Blueberries Oranges Cherries Kiwi Blackberries Avacados Eggplant Pineapple
  • 17. Foods grown without the use of potentiallyharmful:  pesticides  chemical fertilizers  antibiotics  or growth hormones
  • 18. Think bold colors - They are loaded withantioxidants ▪ Top Spices & Herbs to bring down inflammation: ▪ Turmeric/Curry ▪ Garlic ▪ Cinnamon ▪ Cocoa ▪ Tea and tea extracts
  • 19. Fats found in Nuts, Seeds, Olives, Avocados,and the oils from these foods.During acute injury, an increase in omega 3fatty acids (specifically fish oil) isrecommended because it leads to an anti-inflammatory response in the body.Sources of Vitamin E – Powerful Anti-Oxidant
  • 20. YES - Fish Oil is rich in DHA and EPAOmega-3 fatty acids…aka the best healthyfats! ▪Omega 3’s are found in cold water oceanic fish (Salmon), seaweed, flax seeds, free range live stock and wild game.
  • 21. 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 __________________________???
  • 22.  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
  • 23.  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