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How to Reduce Everyday Pain and Inflammation in Your Body! by Todd M. Cambio, CSCS - HTML preview

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Todd M. Cambio, CSCS is the owner of Precision Fitness, LLC in Pawcatuck, CT where he specializes in FAST Workouts for FAST Results.

He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association as well as a Sports Nutritionist.

Todd holds a BS in Dietetics from the University of Rhode Island as well as a BA in Secondary Education and Biology from Rhode Island College.

For over 10 years Todd has been educating athletes on fueling tactics and training modes for optimal performance. He was a high school biology teacher from 1999-2007, a high school football coach from 2000 – 2004 and a high school Strength and Conditioning Coach from 2005– 2008 before opening Precision Fitness.

Todd is a former college football player and nationally ranked BMX racer. His passion for athletics and sports nutrition led him in the direction of sports performance training. Athletes train hard and tend to have lots of pain and inflammation. So Todd searched for methods that would help his clients heal faster, feel better and perform better. He now teaches these strategies to adults, as well as athletes, who want to look and feel better all the time.

After years of training clients of all abilities, there seems to be one common trend, we all get sore and have some pain along the way. There now seems to be a shift towards longer bouts of pain and inflammation with ALL people.

Maybe I just pay better attention to what people are saying or maybe there is a shift in our society towards a sedentary lifestyle that is wreaking havoc on our bodies? I do believe we sit too much. We sit at work, in front of a computer, in our cars commuting to and from work, in front of the TV and while playing video games. We sit much more often than in the past. Keep in mind, our society is larger (over weight and obese) than it has ever been. The food supply has more chemicals and less nutrients than ever before andI haven’t even mentioned the portion sizes that are out there today. I can’t say I have all the answers, but I will offer some solutions.

How to Reduce Everyday Pain and Inflammation in the Body is a manual that will help you can take control of your body and help it heal, recover and rejuvenate.
Todd M. Cambio, CSCS


1. Why is this Important?


a. You will feel better.


b. You will have less tightness and soreness.


c. You will recover fasterfrom life’s activities


d. You will have less down time due to illness.


e. You will reduce your chance of injury


f. You will reduce pain & inflammation in the body


2. Causes of these risk factors:
a. Limited Range of Motion
i. Muscle Imbalances


1. In simple terms, a muscle imbalance occurs when


you have overdeveloped and tight muscles in one


area of your body while the opposing muscles are


weak and stretched out of their normal position.


These imbalances can happen anywhere on the


body and often develop as the result of the routine


things you do while on the job, playing sports, or


engaging in other activities you enjoy.


2. Here are just a few conditions that can develop as


a result of muscle imbalances: IT band syndrome,


SI joint syndrome, sciatica, frozen shoulder, knee


pain, hip pain, fibromyalgia and all forms of back




ii. Posture


1. As your muscles get more and more out of


balance, you end up pulling yourself out of proper


alignment. Once a postural dysfunction has


developed, your body cannot go on for long this


way before you will begin to experience




b. Inflammation– Natural healing process in response to


illness or injury which results in heat, swelling and pain.


1. Environmental– hot or cold weather, noisy or


visually stimulating surroundings, tobacco smoke,


excessive alcohol consumption, infectious agents,


reactions to drugs, allergens, altitude, and foods


including produce, meats, grains, and ingredients


used to make various products grown without the


use of potentially harmful pesticides, chemical


fertilizers, antibiotics, or growth hormones. 2. Emotional - work, kids, finances, practice,


academic, performance, personality types (Type


A), disrupted sleep patterns, etc.


3. High Sugar Diets– highly oxidative in nature in


the body, causes free radicals.


4. High Fat Diets - oxidative in nature in the body,


causes free radicals


5. Processed Foods– high in both fat and sugar and


possible chemical dyes. Lack anti-oxidants, fiber,


and anti-inflammatories.


6. Being Overweight– accumulation of adipose


tissue. Causes stress and inflammation on all the


body’s major systems (circulatory, lymphatic,


skeletal, muscular, hormonal, etc.). c. Stress– Response to emotional or physical threats, whether


real or imagined.


1. Accumulation of all these stressors can, at times,


be too much for your immune system to handle.


2.First sign of the body’s inability to cope with


stress and inflammation is upper respiratory




3. More advanced manifestations of unchecked


stress have been linked to eating disorders and




d. Disease– Unchecked inflammation and stress that persists


over time could lead to:


1. Chronic fatigue, pain, heart disease, hypertension,


diabetes, cancer, and a host of auto-immune




How to Deal with These Risk Factors?
1. Foam Rolling (self myofascial release)


a. What is it?


i. Self-massage or myofascial release using your own
body's weight and a cylindrical foam roller. Do it every
day, multiple times a day if you can!


b. How it works:


i. The foam roller not only stretches muscles and tendons
but it also breaks down soft tissue adhesions and scar
tissue. It breaks up trigger points, and soothes tight
fascia while increasing blood flow and circulation to the
soft tissues. (see appendix for pictures and descriptions.)


00003.jpg2. Dynamic Flexibility - Moving stretches in a controlled range of


motion. Since these are moving stretches, check them out in




a. Movements include: jumping jacks, pogo jumps, seal jacks,


squats, sumo walk, lateral lunges, lunges with a twist, skips,


carioca, toy soldier, cross over toe-touch and Spiderman


3. Static Stretching– stretching beyond range of motion. Stretching


not only helps you become more flexible, but it allows your


muscles to reset to their proper length, it reduces soreness and it


helps them recover faster after strenuous bouts of exercise. Proper


stretching should take at least 20 seconds of a continuous hold per


muscle group. Make sure you are breathing deeply in and out to


get the most out of it. Stretching has an accumulative effect over


time to help heal the body and reduce pain. Stretching can be


done on a daily basis. (see appendix for pictures and descriptions.)


Other Options:


a. PNF stretching– Proprioceptive Neuromuscular Facilitation


(PNF) is used to supplement daily stretching and is employed


to make quick gains in range of motion to help athletes


improve performance. Good range of motion makes better


biomechanics, reduces fatigue and helps prevent overuse




b. Yoga– postures designed to tone, strengthen, and align the


body. These postures are performed to make the spine supple


and healthy and to promote blood flow to all the organs,


glands, and tissues, keeping all the bodily systems healthy.


On the mental level, yoga uses breathing techniques to quiet,


clarify, and discipline the mind.


c. Sports Massage– a type of Swedish massage that stimulates


circulation of blood and lymph fluids, breaks down adhesions


in muscles (knots in the muscle) and increases range of


motion. d. Physical Therapy- health care profession that provides


treatment to individuals to develop, maintain and restore


maximum movement and function throughout life. This


includes providing treatment in circumstances where


movement and function are threatened by aging, injury,


disease or environmental factors


e. Tai Chi– movements done slowly to“find” the kinks in your


body andcirculate your “Chi -life force energy” while


learning to move with ease and fluidity. Relaxation and


stress reduction in movement, breathing and a sense of ease


and centeredness. Excellent for spine, neck, shoulder and


joint pain.


f. Functional Movement Screen– A seven part movement test


that demonstrates movement compensations and


asymmetries. It assesses mobility (movement patterns) and


stability issues in the body. This screen can pick up


imbalances in strength, flexibility, alignment, range of


motion and balance. 4. Hydrate– drink at least 8 cups of water per day. 8 cups = four 16


oz water bottles = two 32 oz bottles!


a. Water allows the body to function the way it is supposed to


function. It also:


i. Regulates body temperature


ii. Helps break down food for fuel


iii. Aids in nutrient absorption and transport to our cells


iv. Lubricates the joints


v.It’s the most abundant component of our bodies


5. Anti-Inflammatory Foods
a. Fresh Fruits & Veggies


i. Loaded with Natural Anti-Oxidants & Anti
! Think colors…mix them up.


1. Blueberries have been shown to have a great anti


inflammatory effect. 1-1/12 cups per day


00004.jpgii. Organic is best, followed by frozen then canned.


1. Foods grown without the use of potentially


harmful pesticides, chemical fertilizers,


antibiotics, or growth hormones.


iii. Carotenoids (Lots of Vitamin A)


1. These compounds are largely responsible for the


red, yellow, and orange color of fruits and


vegetables, and are also found in many dark green




2. Carotenoids are powerful antioxidants, protecting


the cells of the body from damage caused by free


radicals. Carotenoids are also believed to enhance


the function of the immune system.


iv. Vitamin C


1. Helps 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 and helps with the


absorption if Iron. b. Green Tea (Red, White, Oolong & Black too)


i. Evidence suggests that regular green tea drinkers have


lower chances of heart disease and developing certain


types of cancer. A green tea extract rich in polyphenols


and caffeine has been shown to be useful for weight


loss since it induces thermogenesis and stimulates fat




c. Spices & Herbs– Think bold colors.


i. They are loaded with antioxidants


ii. Top Spices & Herbs to bring down inflammation:


1. Turmeric/Curry– 400-600 mg of turmeric extract


3x/day will likely lead to measurable reductions


of inflammation.


2. Garlic– 2-4 cloves per day is recommended or


600-1200 mg garlic extract


3. Cinnamon


4. Cocoa– great for adding to shakes


5. Tea and tea extracts d. Healthy Fats– Increase your monounsaturated fats and


omega 3 fats and decrease trans-fats, omega 6 vegetable oils


and saturated fats (basically the fats being used in fast food,


snack food, fried food, and the baked goods industries) .


During acute injury, an increase in omega 3 (specifically fish


oil) is recommended because it leads to an anti-inflammatory


response in the body. Sources of healthy fats include:


i. Nuts, Seeds, Olives, Avocados, and the oils from
these foods


1. Sources of Vitamin E– Powerful Anti-Oxidant


ii. Fish Oil– Rich in DHA and EPA Omega-3fatty acids


1. Omega 3 – found in cold water oceanic fish


(Salmon), seaweed, flax seeds, free range live


stock and wild game.


2. Studies recommend anywhere from 3-9 grams of


fish oil per day to bring down inflammation and


for injury repair. 3. Balance your fats as best you can on a daily basis


by eating olive oil, mixed nuts, avacados, flax


seeds and limit you omega 6 fats like vegetable


oils; such as corn oil, sunflower oil, safflower oil,


soybean oil, etc.


00005.jpgHerbalife Omega 3 Fatty Acid Gel Caps


e. Post Exercise Recovery Meal


i. Within 15 minutes is best uptake of Nutrients then two


hours after as well.


ii. Protein and Carbohydrate supplementation is best.


1. Research shows that shakes with protein &


carbohydrates are the best absorbed nutrients for


quick replenishment of muscle glycogen and


muscle repair with the added bonus of reducing




iii. Restores Muscle Glycogen (Muscle energy)


iv. Repairs Muscle Damage (Less Sore)


v. Initiates Protein synthesis (muscle building) not


breakdown (aka Catabolic State due to increase in stress


hormone cortisol and low glycogen stores)


vi. Protects your Immune System therefore lessoning your


chances of getting sick vii. In addition, carbohydrate-protein can reduce muscle


protein breakdown largely due to an increase in plasma


insulin. Insulin is one of the body’s most anabolic


hormones and exerts its most powerful effect post exercise– reducing protein degradation. 00006.jpgHerbalife Healthy Shake Mix, Green Tea, Cell Activator and Multivitamin (extra protein is available too)


f. EXTRA Benefits of eating to reduce inflammation:


i. Protection against Cancer


1. By promoting proper communication between


cells, carotenoids may play a role in cancer




ii. Protection from Heart Disease


1. Less plaque in your circulatory system and less




iii. Lowers Cholesterol


1. Studies show that the Peels of Citrus Fruits and


Apples are better than some prescription drugs at


reducing cholesterol.


iv. Improved GI Function and Health


1. Lots of fiber from whole grains, legumes, fruits


and vegetables


v. Weight Loss


vi. More Energy


6. Recommended Supplements


a. Multi Vitamin– fills in missing micronutrients in our diets


b. Anti-Oxidants (Cell Activator & Garden 7) - prevent free


radicals from damaging cells in the body


c. Omega 3– improves heart health and joint health.


d. Glucosamine - effective at easing the joint discomfort and


largely increasing flexibility


00007.jpg00008.jpgGarden 7 provides antioxidants equal to 1 cup red grapes, 3 oz. of cranberries, one

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