3 Delicious Vegan Recipes For The Family by Samantha Coogan, MS, RDN, LD Avocado Pasta Ingredients • 12 oz. brown rice pasta • 2 ripe avocados • ½ cup fresh basil leaves • 2 cloves garlic • 2 tbsp. freshly squeezed lemon juice • Salt and freshly ground black pepper, to taste • 1/3 cup […]
Delayed Onset Muscle Soreness Prevention and Relief by Samantha Coogan, MS, RDN, LD Delayed Onset Muscle Soreness (DOMS) is the feeling you typically get the morning or two after a workout. Your muscles take some time to feel the intensity of your previous day’s workout. That’s why you can usually do 100 lunges without thinking […]
7 Foods To Help You Sleep by Samantha Coogan, MS, RDN, LD Bananas Bananas contain the muscle-relaxing minerals potassium and magnesium, which can help you to get to sleep a little quicker. They also have tryptophan, which gets converted to serotonin and melatonin, which helps you feel relaxed. Cherries These are like natural sleeping pills! […]
What Lifting Gear Do You Really Need? by Samantha Coogan, MS, RDN, LD Now, I’m sure the entire topic of this article is up for debate. There are the purists when it comes to Olympic and Power Lifting, who prefer the raw approach (no belt, knee sleeves, wraps, etc.). Then there are others who may […]
Back Blaster by Samantha Coogan, MS, RDN, LD 1. Close-Grip Chin-Ups/Pull-Ups • A chin-up grip makes this movement a little bit easier, but you’ll get even more out of your back, especially your scapula, with a regular pull-up grip. • A narrow grip increases the range of motion and allows for more muscle activation, but […]
4 Ways to Rid Your Life of Negativity by Samantha Coogan, MS, RDN, LD No Gossip You won’t agree with everyone on every issue. They’re called opinions for a reason. Now, just because someone doesn’t see things the same way as you doesn’t give you a right to gossip about them. And definitely don’t start […]
Dolce Diet Summer-Ready Slow Cooker Recipes by Samantha Coogan, MS, RDN, LD Slow Cooker Salmon Ingredients • 1-2 lbs. salmon fillets, skin left on • Salt • Pepper • Spices of choice (optional) • Sliced lemon (optional) • Sliced onions and/or celery (optional) • 1-1 ½ cups water Directions 1. Cut the salmon into pieces. […]
How to Increase Your Deadlift by Samantha Coogan, MS, RDN, LD Focus on Form! There’s no way you’ll ever improve your deadlift without proper technique, like any movement out there. Set up with your feet just about shoulder-width apart. The bar should be touching your shin. Hands should be a thumb’s length away from the […]
The Mike Dolce Show – A Fitness Podcast World’s strongest bodybuilder Stan Efferding & world record setting powerlifter Chris Duffin join Mike in studio to talk training and more! Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top […]
DOLCE DIET LIFESTYLE: Exercise Now for Stronger Muscles in Your Golden Years by Samantha Coogan, MS, RDN, LD A recent NY Times article postulated that more exercise now will improve your muscle activity later on life, promoting longevity. At the cellular level, some studies have shown that athletes who were active at a younger age […]
50 LBS. LOST! Jessica Hagerty went from 185 lbs. to 135 lbs. using 3 Weeks To Shredded & Living Lean “Initially my goal was to find a way to keep myself at a healthy weight and maintain it. I would lose 20 lbs, gain back 15, lose another 10 and then gain it all back. […]
Artificial vs. Natural Flavors by Samantha Coogan, MS, RDN, LD According to the Code of Federal Regulations, a natural flavor is: “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable […]
3 Science-Based Reasons to Love Coffee By Amber Lowry In recent years, the mainstream media has had a love-hate relationship with coffee. One day it’ll end up killing you, then before you know it, every news article and anchor is singing its praises. So, what should you believe? Thanks to the latest scientific research, your […]
DOLCE LIFESTYLE: 15 Foods That Keep You Feeling Fuller for Longer by Samantha Coogan, MS, RDN, LD The following foods are rich in fiber, which can help feel fuller for longer. How? It acts as a bulking agent and slows down digestion. Some of these foods also contain protein and healthy fats, which both contribute […]
1. Keep it Clean Stick to whole foods, and not food products. A whole food hasn’t been processed or manufactured. It comes from nature. Food products are combinations of foods and chemicals. Keep it as clean as you can. For example, an orange is a whole food. Orange juice is a food product. It has […]
Foods to Eat Pineapple • Filled with potassium to reduce bloating, but also contains bromelain, a digestive enzyme that helps digest proteins. Blueberries • There have been several studies linked to blueberry intake and the ability to prevent the growth of belly fat. Plus they are antioxidant-rich and an easy way to bulk up breakfast. […]
by Tope Pedro So what’s the hype about probiotics? Probiotics are often called “good” or “helpful” bacteria because they help move food through your gut and help keep it healthy. Research is finding that a healthy gut may reduce inflammation and help with weight management, a risk factor for many diseases. Probiotics are naturally found […]
Seed Recipes You Need In Your Diet By Nicole Kiley, MSc, RD Seeds are a great addition to your diet because they are rich in fiber, contain various vitamins and minerals, and are also a source of healthy fats. Seeds are extremely versatile and can be consumed in a variety of ways: Oatmeal, homemade granola […]
3 Slow Cooker Oatmeal Recipes You’ll Love Classic Slow Cooker Steel Cut Oats Ingredients 6-8 cups of water depending on how thick you want the oatmeal 2 cups steel cut oats ¼ cup pure maple syrup 2 Tbsp. honey ½ tsp salt 1 tsp cinnamon Directions Add all of the ingredients to your slow cooker […]
Dolce Diet Lifestyle: 12 Ways to Stay Dedicated to Your Fitness Goals (When You’re Just Starting Out) by Samantha Coogan, MS, RDN, LD 1. Do it in short bursts Choose a shorter, more intense workout over a longer one where you don’t push yourself quite as hard. 2. Get it out of the way early […]
