Author: Dom DiLuigi

If my muscles are sore from previous workouts, is it safe to exercise them?

The answer to this question depends on the severity of muscle soreness, which can range from slight tenderness to debilitating pain.  Delayed onset muscle soreness (DOMS) happens 1 -2 days after exercise.  The most likely cause of DOMS is microscopic muscle tears or a breakdown in muscle tissue that occurs during a workout.  Introducing new activities or suddenly increasing the intensity can cause DOMS to occur. During periods of severe muscle soreness, a person has impaired coordination, less shock absorption, and a shortened range of motion.  If you exercise while very sore you are likely to alter your body...

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Your Ultimate Guide to Getting More Fiber

If there’s one thing you need more of in your life, it’s fiber. Americans should be eating 25 to 35 grams per day, but most of us get a measly 12 to15 grams. Here’s your ultimate guide to getting more fiber from foods that are guaranteed to make you feel fabulous. Read full...

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Exercise Works Better if You Believe It Will

Don’t you just love exercise? No? Do you at least have a crush on it? No again? Don’t tell me you hate exercise. If you do, that might be why it “doesn’t work for you.” As it turns out, exercise usually works better if you believe it will. Your attitude, thoughts and feelings about exercise can determine how beneficial it is for you—for your body, your brain and your mental health. Read full...

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Exercise Myths vs. Realities

“You need a sports drink after you work out to help your body recover.” Sound familiar? The world of exercise is cluttered with myths and misperceptions. Many of these myths persist because of the way fitness is portrayed in the media; other myths withstand the test of time because there’s a lot of money behind them. The fitness industry is a multi-billion dollar business, after all. Let’s take a look at six common exercise myths and realities. Do you believe that exercise doesn’t work for you? Do you think that walking doesn’t count as exercise? You’ve come to the...

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8 Creative Ways to Use a Medicine Ball

Using a medicine ball is a great way to add load to your traditional strength-training routine, in a non-traditional way. With medicine balls, you can add power, strength and variety to your general fitness plan. First, it’s important to understand the difference between the types of medicine balls available. Traditional medicine balls (MB) are generally soft, covered in leather or vinyl, and do not bounce upon impact. Other medicine balls, which we’ll refer to as slam balls (SB), are generally harder on the outside and bounce with impact like a basketball, depending on how heavy they are. Here are...

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10 Tips to Supercharge Your Metabolism

I don’t know about you, but I’ll take all the healthy shortcuts I can get – especially when it comes to staying lean and fit! Whether you’re shedding pounds or maintaining your weight, the easy hints below will help you boost your metabolism without resorting to extra caffeine or dangerous stimulants. Read full...

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Conquer Your Can’t

Do you remember learning to drive? I do. It was about 30 years ago. Long before I even knew what “fitness” even was or thought much about. My driving instructor taught me something back then that resurfaced in my mind pertaining to fitness many years later. “Don’t look at the pothole or you will steer right into it.” What you look at while driving is where you will subtly steer the car. In motivational circles, they phrase it this way: “Energy flows where your attention goes.” This idea that what you put your focus on is all you see...

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7 Exercises to Improve Core Strength

Developing core strength is essential for everyday health and well-being, as a strong core protects the spine, reduces back pain, enhances movement patterns, and improves balance, stability and posture. There are many methods for developing core strength, as well as various pieces of equipment that assist in that development. However, there are plenty of exercises that require only body weight or basic equipment. The most important thing to remember when training the core is to avoid using momentum and instead perform each exercise with awareness so that the core is actually braced or engaged. Read full...

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Fat: Friend or Foe? And How Much Should You Eat?

For years we were told that eating fat would make us fat and increase our risk for heart disease. But now we’re told that the old recommendations were incorrect and we should be eating fat with every meal. So, who’s right? Well, it’s not a cut-and-dry answer. Let’s separate the fat facts from fiction to figure out how much each of us really should be eating. Read full...

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The 7-minute Routine That Will Leave You Feeling Amazing All Day

Imagine how you would feel if you did everything your personal trainer, doctor, dentist, hair dresser, pastor, business advisor and your other “life advisors” recommended on a daily basis. That’s right, exhausted. While the list of the things we should do every day seems to continually expand, the time and energy we have to actually do these things doesn’t. So the struggle continues… We struggle with stress, energy, health, weight and even our outlook on life. We’d like to do everything our advisors tell us to do, but who has the time? The good news is that, with a...

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How Much Do You Need To Run To Lose Weight?

We are reminded every day that obesity is an epidemic. We need to watch our eating and exercise more to maintain weight. It sounds easy, right? But it isn’t. Life is hectic, temptation is everywhere, and eating is such a big part of socializing, it’s almost impossible to stay on track What is the solution? You have probably heard that running is the best way to lose weight. It burns the most calories; is good for our physical, mental, and emotional well-being; and is relatively low-cost. But just how much do you have to run to actually lose weight?...

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5 Side Effects of Not Eating Enough Veggies

If there is one food that people consistently admit not getting enough of, it’s veggies. Even though people know they’re good for them, they just can’t seem to eat enough to meet the recommended daily intake (2 1/2 to 3 cups for adults). But in addition to missing out on health-promoting benefits, not eating enough vegetables means you may be at risk of experiencing some negative effects as well. Here are five common signs you may not be consuming enough veggies. Read full...

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Here’s How You Should Actually Warm Up Before Your Run

From shin splints to torn hamstrings, every runner knows that one wrong move can send you straight to the sidelines for months, where you’re left cheering people on in the half marathon you were supposed to run. It’s never fun. Injuries may seem random or inevitable, but trust us, they’re not. While runners know they need to stretch post-run, many forget about the importance of warming up—especially as temperatures drop. Read full...

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3 Ways to Find Your Fit

Fitness is a life-long journey. Considering how long life can be, you’ll most likely experiment with lots of different options for getting your sweat on along the way. Lucky for you, there’s no shortage of workout ideas floating around for you to explore. But with advice everywhere you turn regarding what you should try and what you should avoid, it can be hard to tell the difference between the good, the bad and the ugly. So, what workouts are worth your while? Follow these three simple rules to finding the best workouts for you! Read full...

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The One Exercise You Should Be Doing Every Day

It’s so simple: A yoga squat. It’s a great exercise to open up your hip flexors after sitting all day. I recommend my clients get up from their desks every hour, go for a short walk, and then do a quick yoga squat. Try to do it a few times a day and you’ll notice your lower back and hips will start feeling less tight. Read full article and view...

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Want More Muscle? Science Says Eat More Protein

Scientific literature clearly shows that greater protein consumption is associated with superior body composition. But still, a few studies have failed to demonstrate this link. A recent review of this literature asked the question, “How much more protein is required to make a difference?” The answer: a lot. Read full...

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11 Things Mentally Strong People Always Do

While most people know what exercises will make them physically strong, few people understand how to grow mentally strong. In fact, many people aren’t even sure what mental strength is. Mental strength consists of three parts—thoughts, emotions, and behavior. Becoming mentally strong involves regulating your thoughts, managing your emotions, and behaving productively. And while I spend most of my career talking about how to give up the bad habits that rob you of mental strength, it’s important to know what healthy habits will build your mental muscle. Here are 11 things mentally strong people do regularly: Read full...

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5 Plank Variations to Help Build a Strong Core

The core consists of the muscles that stabilize and support your spine, and includes the muscles of the back and the abdominal region. Developing a strong core is important because these muscles support the entire body, in both exercise and activities of daily living. The plank, in particular, is effective because it targets the core as a whole and engages multiple additional muscle groups. It also can be performed anywhere without additional equipment, and is modifiable to varying fitness levels. Once you have mastered the basic plank, give these five variations a try. For each exercise, aim to complete...

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Can Yoga Help with Aging Joints?

Many people try to reverse the effects of aging or keep it at bay by eating a healthy diet, exercising and practicing self-care. The laws of nature, however, have different plans for aging bodies. Joints, in particular, can become sources of pain and immobility. As we age, joints become less flexible and more brittle. Cartilage can rub away and calcification can occur, especially in the shoulders, which can bring on bone spurs. Degenerative diseases such as osteoarthritis can be very painful and lead to a greater loss in mobility and overall health. Read full...

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Understanding Common Sleep Problems and their Solutions

“I have so much trouble getting to sleep” “I wake up 10 times a night, I can never get comfortable, and I just can’t get back to sleep” “Since I had my kids, I forget what it’s like to get a good night’s sleep” How many of you have either heard or uttered sentences like these? Well, you are not alone! There are hundreds of people who experience sleep difficulties for all sorts of reasons. Some because of pain, stress, emotional unrest, or digestive issues; while others because of recent life changes, like having a baby. Read full...

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The 8 Principles Of Your Daily Diet Checklist

Dieting doesn’t have to be hard. So many of us look at constructing a sensible and effective eating plan much like we view going to the dentist; we dread it and don’t want to go through with it. Do you count calories, eat only for half the day, or haphazardly eyeball your portions? Whatever you choose to do and whatever your goals may be, there are some basic, fundamental principles to follow for an overall healthy eating plan. Once you adopt or in some cases revisit these rules, it will be easy to adjust for your specific needs. Read...

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5 Satisfying Things About Water That Could Save Your Body

Most people do this first thing in the morning after rolling out of bed: head to the toilet and flush their bladder of any fluids, make a cup of coffee, check Facebook & Snapchat, watching Good Morning America, take a shower, get ready and head to work. But if you start your day with a glass of water, it can show some awesome benefits. Read full...

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How work stress affects your mental and physical health?

Pile of unanswered emails, desk phone ringing constantly, important presentation to go, and a manager who is too demanding! Does this sound familiar? If not exactly the same, most of us have been through similar situations. Work stress is an integral part of almost any job now. And while we are trying to race against time to manage our work and personal life, stress surely takes a toll on health. Most of us believe in a myth that stress only affects us mentally and some distractions can ease the stressful situation. However, this is not true. Read full...

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How to Personalize Your Workout

Designing your plan isn’t just about selecting good exercises. It’s about the picking the best options for you body. If every workout were created equal, then all plans would deliver the same results and consist of the exact same movements. While most training plans do boil down to some commonalities, there’s a reason why so many of the best bodies in the world are built with very different strategies. Read full...

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The Recovery Cycle: Master The Invisible Side Of Training

There are two common problems when it comes to recovery and regeneration in training. The first is that it’s often overlooked in the overall training process, and the second is that the majority will try the sexy quick fixes over thinking about the long-term training picture. It would appear we’ve learnt very little since Mel Siff’s Supertraining hit the bookshelves thirty years ago and definitively addressed the recovery process. Read full...

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Forget Motivation. Find Your Pulse.

Change is hard. And willpower is limited. So when it comes to changing your life, here’s how to change your mindset and increase your motivation. This might be tough for you to read and you might not like everything I have to say. But if you accept this advice as a genuine solution, you will why you can succeed where so many others fail. Goal setting is the health equivalent of pressing the refresh button on your life. Read full...

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The Dangers Of A Gluten Free Diet

Gluten is the latest food to be demonized by both popular culture and the media. Millions of people have developed gluten allergies and intolerances in the last decade—both the autoimmune disorder that is celiac disease and non-celiac gluten sensitivity. Yet many more people are avoiding gluten because they feel it’s a dangerous food. It’s far too reminiscent of how people avoided fat and ate low-fat (high-sugar) “diet foods,” only to end up gaining weight rather than losing it. The truth is that gluten is a protein that is harmless to those who do not have gluten intolerances (celiac or...

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Rise of the (Weight) Machines: Why Exercise Equipment is Not As Bad You’ve Been Told

Afraid of gym equipment because of too many “worst weight machines” articles? Here’s how to navigate the gym (the right way) to get the body you want. The weight room is filled with bastardized equipment — but it’s time for the shunned machines and exercises to make a comeback. Like an Exacto knife tossed in the garbage because it couldn’t cut down a tree as well as a chainsaw, weight machines like the leg press and pec dec have been hammered by the media for their inability to do things they were never designed to do in the first place....

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Back To Basics: How To Perform The Kettlebell Swing

The kettlebell swing is a fundamental skill that is great for beginner to advanced athletes. It has almost magical properties, in that it increases strength in many domains. Part of this “what the hell effect” is related to reversing the momentum of the kettlebell. Athletes even note increases in pull-up strength as a proper swing engages back and shoulder muscles. Read full...

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8 Weeks To Mastering Pull Up Power

Who doesn’t want to be able to crank out multiple sets of pull ups? They are arguably the one exercise that everybody wants to do, and that everybody avoids at all costs. A well-executed pull up is an impressive feat. Push ups, dips, sit ups, and many other bodyweight exercises are doable for most, but pulling your entire body up to a bar or rings is a tall order for many. Pull ups can be thought of as the squats for the upper body. Everyone knows they need to do them, but few do them correctly. They are tough,...

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Get It Done Early: A Morning Workout Primer

Most programs are written to accommodate the everyman schedule, which means an afternoon or evening workout. This is especially true when nutrition is mentioned. But as the ranks of gym-goers swell in the afternoons and evenings, the number of lifters who choose to get their workouts done first thing in the morning is growing. There’s a lot to be said for getting a solid start to the day, while avoiding crowded gyms and crowded roadways. It’s also a great way to open up the evenings to spend more time with family and friends, or to use that post-work time...

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Martial Arts Is Not Self-Defense: Real World Violence Prevention

Violence is bigger than all of us. Just as we will never understand people fully, we can never understand a subject as convoluted and complex as violence. Unless you’ve been exposed to a lot of violence, your training will be subjective. Most people’s idea of violence is one based off their own interpretation of what they learn in the dojo, see in the ring, or watch in a movie. In rare cases, it comes from personal experience working as a police officer or prison guard. But how many of us deal with violent offenders daily? Read full...

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A Dozen Great Foods for Clean, Lean Protein

Protein is one of the most important nutrients in your diet, and clean, lean protein should count for at least a fourth of every meal you eat. Protein is crucial when it comes to burning fat and building muscle. Your protein intake also has a direct impact on your immune system function. Plenty of protein is a must if you want to fight infection and inflammation, look lean and fit, and feel energized. But not all protein is created equal! It’s important that your protein contains primarily healthy, lean fats, and how your protein is raised counts. Read full...

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Stop Trying To Hack Your Diet

First off, let’s get one thing out of the way: I hate the word hack. It’s overused, trite, and has been misconstrued into something it was never originally meant to be. Long ago a hack was someone who was fake or produced low-quality work. It was a negative connotation. Nowadays, it’s thought of as a workaround or a way to break into something complex to produce a more efficient way of doing something important—or not so important. With the countless articles, videos and other sources of content that circulate the web the word hack is so widely used that...

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14 Ground Rules for Fast, Lasting Fat Loss

“Lose 10 pounds by this weekend!” the magazine cover, flared by a famous TV actress, blasted as I sort-of-patiently waited recently at my grocery line checkout. That’s when I felt flabbergasted and started counting the hyperbolic claims. I get it: Magazines love to grab your attention (and preferably your hard-earned money) with such headlines, but far too often the hype and hoopla fade as those promises deflate faster than a helium balloon. I have a simple, decidedly un-radical solution for 2016: Let’s get back to basics. I’m talking concrete, effective strategies to sustain you to the finish line far after everyone else’s...

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5 Signs You’re Not Drinking Enough Water

Drink more water: you know you should, but somehow you never quite remember. Or maybe you’re just not sure how much is enough? Skipping water does a lot more than leave you thirsty. Dehydrated cells don’t function as well, which means you feel sluggish and tired. Your ability to focus takes a nosedive, and even mild dehydration can make you feel ravenous. On top of that, you’re less able to fight off infection. Makes you think twice about forgetting your water bottle! Read full...

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4 Bodyweight Exercises For Strength And Size

Bodyweight exercises can make you big and strong. While typically, bodyweight exercises are equated with higher rep schemes and endurance test – how many push ups can you do unbroken, for example – you can still adopt certain methodologies to enhance muscle growth and achieve hypertrophy without having to resort to weights. One of the other advantages of bodyweight exercises is that they can be done almost any place, any time. The only thing you need for a bodyweight workout session is you. So, done right, resistance training that is purely based on bodyweight can maximize strength and size...

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How To Activate Your Diaphragm To Improve Breathing And Performance

It is usually assumed that respiratory muscle performance is ample for most people undertaking endurance sports like cycling. However, studies have shown that in some cases performance can be improved by suitable respiratory training. Many people could also benefit from some simple exercises to improve activation of the diaphragm, because when performing at a high intensity, the ability to supply oxygen and remove waste product via respiration will affect your performance no matter how much strength work you have done previously. Read full...

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The Magnificent 7 Yoga Poses For Lower Back Relief

You may already know this, and you probably certainly feel it, lower back pain seems to impact 8 out of every 10 people.  If you have lower back pain don’t think it has anything to do with your activity levels, either. The affiliction hits both sedentary and athletic people. The good news is that relief is as common as affliction. Some time ago, in a twelve-month study conducted in the U.K., researchers discovered that yoga was a cheap and effective way to deal with lower back pain. If that doesn’t convince you then, consider that the people in the study who did...

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The Mechanics Of Human Running

Did you know that humans are the only ones who land on their heels when they run? While most animals (felines, canines) move around primarily on the balls of their feet, we humans land on our heels and transition forward to push off the balls of our feet. According to a doctoral student from the University of Arizona’s School of Anthropology, we do this because it gives us longer virtual legs. Read full...

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You Are What You Think: The Link Between Mindset & Weight Loss

“If only there were more dieting books…” said no dieter ever. That’s because any yo-yo dieter will tell you that their weight loss struggles often have little to do with knowing which foods to eat. When it comes to choosing a protein shake over a pint of Ben & Jerry’s, your mindset is key. Research proves that it takes a positive mindset to make lasting changes in your life, and that includes losing the weight and keeping it off. So what does that mean? Read full...

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Are You Eating Enough?

There’s a health epidemic sweeping our nation. Chances are, you haven’t heard of it. It isn’t making any headlines. No, it’s not obesity. It’s not diabetes, or heart disease, or even cancer. The answer? Chronic undereating. Yup. Undereating, not overeating; as in not eating enough. Are you sabotaging your health and fitness goals by not eating enough? See for yourself. Read full...

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I Am Going Raw; My 3-Day Challenge

The one thing I have always been proud to say about The 30 Clean is that we are open to all diets, as long as the founding principal is based on real, high quality food. Even though our Challenges are based on an elimination-paleoesque diet for 30 days, we do not expect everyone to live by Challenge guidelines 365 days out of the year. We know that every body is different and we respect that some people have vegan principles while others may want to dabble in a ketogenic or macrobiotic diet. In fact, learning about the way different foods can make...

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Best Classes, Best Atmosphere, Best Value In Town!

What do you typically get for $3 a day? At Sweathaus Health & Fitness you get unlimited classes (heated yoga, basic yoga, strength, cardio, cycle, boxing to name a few) plus gym access for about $3 a day! Sweathaus Health & Fitness is the Premier Health and Fitness Center on the West Coast. We are the first and only Health & Fitness Center of its kind. We have created a facility where you can participate and excel while you set and achieve goals in an environment that’s positive and inspiring. We provide top-tier health and fitness related services, amenities,...

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Stop Breaking my Heart…Mending My Relationship with My Heart Rate Monitor

Do you wear a heart-rate monitor when you workout? If so, have you ever had that feeling like, “this thing MUST be broken!” or “there is no way I only burned 200 calories!” If you have, you are not alone. I have had those same feelings. In fact the feeling of almost passing out from sprinting so fast and not seeing my results recognized by my monitor have been so frustrating at times that I have finally decided to get a Treadmill Stress Test. Read full...

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Eat The Rainbow and Glow!

There is so much to love about Week Three of The 30 Clean Challenge. Flu-tox is behind us, the bliss is starting to kick in and day 31 is within site. While you may be jumping for joy over Three-Ingredient Pancakes, we also hope you fall in love with a new fruit or veggie. Rainbow Week will  not only help introduce your palate to some new tastes, but it may also be just want your body needs to bring radiance and shine back to your skin! Read full...

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Fat Burner vs. Sugar Burner: Which One Are You?

I often talk about how important it is to be a fat burner instead of a sugar burner, but what does that really mean? Instead of diving straight into the science, let’s keep this simple: do any of these apply to you? You know you’re a sugar burner if… … you rarely feel completely full and satisfied after a meal. Stuffed, maybe. Bloated and uncomfortable, yes. But ready to go another 4-6 hours without anything else to eat? No way. … you snack regularly. You typically graze throughout the day, even when you’ve resolved to stop eating so much...

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Raise Your Game: Be Your Own Coach

The world of personal fitness professionals, or coaches, seems to be an ever-changing, ever-growing industry, replete with “innovative” methods of training. Many coaches who push these so-called new techniques promise unrealistic results, and stress the importance of dishing out your hard-earned cash. Now, there are good coaches out there—even great ones. But those genuinely helpful experts are tough to come by. With the army of coaches at your disposal and an industry loosely, if at all, regulated, you may be better off taking matters into your own hands. Money doesn’t grow on trees, and neither do great coaches. What’s...

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The Workout Plan For Everyday People

Most workout programs are geared towards two types of people: those chasing aesthetics (building muscle or losing fat), or those pursuing performance. If these are your goals, then you can find plenty of fantastic programs out there that will lead to your success. However, in my coaching experience, most people with 40-hour work weeks, families, social lives, and countless responsibilities often aren’t chasing a specific aesthetic or performance goal. Their goals usually look something like this: they want to be able to keep up with their children at any age, indulge in fun outdoor activities, maybe play on a...

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Intramural Sports – Education or Indoctrination

Intramurals sports are recreational sports organized with institution, usually an educational one or set in a geographic area. So, it’s hard not to notice that just about every 30-40-year-old parent has their kids in some form of intramural sports program at the local school. In a way, it appears almost every kid has some sort of after school activity program. Having no kids of my own, and thinking back to my childhood, it occurred to me that although our generation had sports in school, it wasn’t the all-consuming event it is today. In the first place, our family was...

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Free Trial Membership

Visit the front desk for a free day pass! A free trial membership is available for first time non-members or guests of current members. Trial memberships include club access and unlimited classes. For more information, contact info@sweathaus.com.

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