Tag: 3-weeks to shredded

DOLCE LIFESTYLE:
Top 3 Calf Exercises

Most of you know that the calves are one of the hardest muscle groups to build up. And you don’t want to be that guy at the gym with a Thor upper body and Jack Skellington lower body. In order to do so, you need to train them at a high frequency to see any results, which means a couple of lousy sets of 10 calf raises once a week aren’t going to cut it. So try out these exercises to bulk up those calf muscles.

TWICE a Day

Single-Leg Standing Calf Raise*
Easy enough to perform at the office, on your lunch break, or waiting in line at the grocery store (if your balance is good enough). To start, face a wall and lightly place the tips of your fingers on the wall. Then raise one foot slightly off the ground, and raise up to the ball of your foot on the planted foot, pausing for two seconds, then slowly lower. Perform as many reps as possible to failure on each foot (of course keeping it even so you don’t Hulk out on one side).

TWICE a Week

Single-Leg Hop*
Standing on your left leg, bend your right knee so your right foot is behind you. Hop as high as you can on your left leg.
DISCLAIMER: Be sure to warm up your ankles before performing this movement to avoid injury. Your left knee should bend only enough to cushion your landing (think of your rebound while jumping rope). Perform 10 reps, and then repeat on your right leg.

Elevated Standing Calf Raise*
Stand on a step, box or weight plate with your feet shoulder width apart. Balance yourself on the balls of your feet with your heels hanging off the edge. Lift your heels as high as you can. Pause, then lower your heels as far down as you can. Do as many as you can to failure.
*It’s very important to warm up calf muscles before performing any of the above to avoid a strain, pull or tear.

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DOLCE LIFESTYLE:
7 Fat Fighting Foods

by Samantha Coogan, MS, RDN, LD

These 7 popular foods can help fight fat or reduce bloating, and they’re all part of the 3 Weeks to Shredded and Living Lean personalized, online programs!
1. Greek Yogurt
This type of yogurt naturally has more protein than the regular variety. It’s also packed with probiotics, which help reduce belly bloat.
2. Blueberries
These little guys pack a big healthy punch! Blueberries are rich in antioxidants, which allow for more blood flow to working muscles, which can mean a better overall workout!
3. Eggs
Eggs are considered a perfect protein (with yolks included)! Eggs keep you feeling fuller longer, which means less overeating.
4. Green Tea
Green tea contains ECGC – or epigallocatechin gallate – which speeds up the metabolism and helps melt fat. This is a wonderful alternative to afternoon coffee.
5. Wild-caught Salmon
Salmon is a great source of Omega-3, which revs up the metabolism, and it’s a powerful protein source! Salmon is also a fantastic source of Vitamin D, which helps reduce inflammation.
6. Red Peppers
Studies have shown that the compounds found in red peppers, lycopene and beta carotene, help prevent fat storage.
7. Mushrooms
These are the only plant source that naturally contains Vitamin D. Vitamin D has anti-inflammatory properties, which can help reduce bloating.

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DOLCE LIFESTYLE:
Memorial Day Celebration Menu

Memorial Day is a time of remembrance for those who have died in service of the United States of America. To all the men and women who’ve served or continue to serve in our armed forces, we thank you.

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APPETIZER

Patriotic Berry Salsa

• 1 c. fresh blueberries
• 1 c. diced strawberries
• 1 c. diced jicama
• 1/3 c. chopped cilantro
• ¼ c. finely chopped red onion
• 2 tbsp. finely chopped jalapeno, stemmed and seeded
• Juice of 1 large lime
• Salt, to taste
• Home-baked Tortilla Chips from The Dolce Diet Living Lean Cookbook, for serving
o Gluten-free tortillas cut into triangles
o 1 tbsp. grapeseed oil
o Dash of sea salt
Directions:
1. In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice.
2. Season with salt, to taste.
3. Serve with tortilla chips at room temperature or chilled.
Tortilla Chips
1. Preheat oven to 350 degrees.
2. Place triangles on baking sheet and brush with grapeseed oil and sprinkle with salt.
3.Bake about 8 minutes.

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ENTRÉE

Guacamole Stuffed Burgers

Serves 6
Ingredients
• 2 avocados
• Juice from ½ a lime
• 1 shallot, finely chopped
• 2 lbs. grass-fed ground beef
• 2 garlic cloves, finely chopped
• ½ c. finely chopped cilantro
• 1 jalapeno pepper or small green bell pepper, seeded and finely chopped
• 3 tsp. chili powder
• 1 tsp. cumin
• 1 ¼ tsp. sea salt
• Whole grain or gluten-free buns
Directions
1. Heat the grill to medium-high.
2. In a small bowl, mash the avocados with the lime juice, shallot and a pinch of salt. Set aside.
3. In a large bowl, mix together the meat with the garlic, cilantro, jalapeno or bell pepper, chili powder, cumin and salt.
4. Divide the ground meat into 6 even mounds. Split each mound in two and form two thin burger patties, one patty slightly bigger than the other.
5. Dollop a spoonful of avocado in the middle of the smaller patty, spreading it out slightly but making sure to leave a little rim around the edge of the meat.
6. Set the larger patty on top and fold/pinch the edges together and shape the burger in your hands to form a tight seal around the guacamole.
7. Repeat with the remaining five burgers.
8. Grill the burgers 5 to 7 minutes a side or until cooked to your liking.

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SIDE DISH

Sweet Potato Fries
(from The Dolce Diet Living Lean Cookbook)

Serves 6
Ingredients
• 4 large sweet potatoes
• 6 tbsp. agave or honey
• Dash of sea salt
• 4 tbsp. grapeseed oil
Directions
1. Preheat oven to 375 degrees.
2. Wash and peel potatoes and cut into thin, French-fry-like strips.
3. In large bowl, combine 2 tbsp. grapeseed oil and salt.
4. Spread 2 tbsp. grapeseed oil over baking sheet and spread out potatoes in single layer.
5. Bake about 30 minutes or until tender on inside and crispy on outside.
6. Add honey to bowl for dipping.

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DESSERT

Stuffed Strawberries

Serves 8
• 1 lb. large strawberries
• Blueberries (to top each strawberry)
• 8 oz. vanilla Greek yogurt
Directions
1. Rinse strawberries and cut around the top of the strawberry.
2. Remove the top and clean out with a paring knife.
3. Prep all strawberries and set aside. Pat dry.
4. Cut off the bottom so that they will sit straight.
5. Add yogurt to an icing bag or Ziploc with the corner snipped off.
6. Fill strawberries with yogurt.
7. Top with 1 blueberry
8. If not serving immediately, refrigerate until serving.

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DRINK

Blueberry Coconut Sparkler

Ingredients
• 3 c. fresh blueberries
• 3 tbsp. lemon juice
• ½ c. coconut water
• 2 ½ c. sparkling water
• Ice (Fruit Cubes below)
• Coconut flakes (for garnish)
Directions
1. Muddle blueberries in bottom of a bowl.
2. Add lemon juice and coconut water.
3. Stir until well combined, then strain mixture and discard blueberry skins.
3. Add sparkling water and gently stir until combined.
4. Garnish rims of glasses with coconut flakes.

Serve with Fruit Cubes

Ingredients
• Handful of blackberries, rinsed
• Handful of blueberries, rinsed
• 4-5 large strawberries, hulled, sliced and rinsed
• Handful of raspberries, rinsed
Directions
Place the fruit into an empty ice cube tray. Pour water over the tops of the fruit and freeze for 1 hour.

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DOLCE LIFESTYLE: Road Trip Munchies

by Samantha Coogan, MS, RDN, LD

Road trips usually mean great times with friends and family while en route to the beach or some other fun destination. But just because you’re on vacation doesn’t mean you have to throw your diet out of the (car) window. Instead, toss the nasty habits out with these great road trip snack alternatives!
Nuts and Seeds: Mix and match all kinds of varieties for a plethora of flavor and portion out the amount in small snack bags or resealable containers prior to hitting the road.
Veggie Chips: Simply drizzle some thinly sliced veggies with grapeseed oil and sprinkle on some seasonings, then bake on 350° for 10-15 minutes. Once done, just toss them in a snack bag or resealable containers so they don’t get crushed and enjoy! The perfect way to fit in that savory snack.
ChocoFree Metabolate™: These savory morsels are 100% Natural Chocolate w/ Green Coffee Extract & Capsaicin. They’re the perfect thing to satisfy that sweet tooth. They are sugar-free, dairy-free, GMO-free and 100% Dolce Approved! Click here to get delicious Metabolate™ chocolate at Onnit.com!
Frozen Fruit: Make sure to pack that cooler. Simply pop either grapes, berries or any other fruit of choice in the freezer a few hours before your trip. You’ll get that cold, sweet sensation without the guilt! Pair it with the Metabolate™ from above, and you’re in for a real treat!
Water: Make sure you bring along lots of water for your trip to stay hydrated. You can infuse it with fruit the day before to give it a healthy kick of flavor. For a longer ride, you may want to avoid tea and coffee due to their diuretic effect, which could cause you to require more frequent rest stops.

You Asked For It!

Earlier this year, we sent a massive e-mail to members of our newsletter asking what my team can do to better serve your needs and what new content, products or services would you like to see created.
An astounding 92% of you all asked for a personalized, online version of our 3 WEEKS TO SHREDDED and LIVING LEAN diet and training programs.
So, that’s exactly what we have done!
For the first time ever, you now have access to a completely personalized, online diet and training program developed exactly for your specific goals and based upon your specific needs.
Once you set up your personal profile, our system creates the exact meal plan best suited to your needs. Every calorie and ingredient is tailored just for you!
We also created a complete training database, in which I build you the best possible workout system based on your goals. Whether you want to get shredded, bulk up, tighten and tone, or kick your cardio up a notch, your training program will match that of my world-class athletes.
Speaking of world-class athletes, I even have UFC superstar Thiago Alves training alongside me, showing you the exact form and technique necessary to build your world-class physique while ensuring safety.
As you dig deeper into our all-new website, you will find a complete member community to support, motivate and inspire you on to even greater success.
Not forgetting about motivation, we constantly supply you with personalized videos and real life tips to stay focused and keep making progress.
This site officially goes live on April 22, 2015.
For a limited time, you can pre-register for a reduced rate of just $99 for the combined 4 weeks of 3 WEEKS TO SHREDDED, and as a bonus, we are throwing in an additional 8-weeks of the LIVING LEAN program to ensure you have all the tools necessary to continue your new lifestyle.

Feel free to tour the site and learn more about the new programs, but do not worry, we still have all the same features you have come to depend on, such as our daily blogs, recipes, training and news items, as well as the most recent episodes of the MIKE DOLCE SHOW and any breaking news.
As always, thank you for being a part of our family. We look forward to watching your great success as we move into the future!
All the best,
-Mike

DOLCE LIFESTYLE:
Recipe of the Month – April 2015

With Easter quickly approaching, try  this Dolce-Approved dish that can be served for brunch or dinner! It’s easy to prepare a few days prior so that you can focus on Easter egg hunts and games with the kids! All you’ll have to do is pop it in the oven.
Chicken & Asparagus Strata
Serves 8
Ingredients
• 2 tbsp. grass-fed butter
• 1 lb. asparagus, cut into 1 ½ ” pieces
• Sea salt
• Freshly ground black pepper
• 6 scallions, thinly sliced, whites and greens separated
• 9 large eggs, beaten
• 2 ¾ cup almond milk
• 1 lb. rustic, gluten-free bread, cut in 1-inch cubes
• 8 oz. thinly sliced chicken, cooked, cut into 1-inch strips
• 8 oz. aged white cheddar cheese, grated
Directions
1. Melt grass-fed butter in a skillet over medium-high heat.
2. Add the asparagus & cook, stirring occasionally, until they begin to soften.
3. Add in scallion whites & cook for an additional minute.
4. Remove the pan from the heat & let cool.
5. Coat a 9″x 13″ baking dish with coconut oil. Whisk the eggs with almond milk & ½ tsp. sea salt & ½ tsp. black pepper.
6. Spread half the bread in the baking dish & pour half of the egg mixture on top.
7. Cover with half the chicken, cheese & asparagus. Repeat with the remaining ingredients.
8. Sprinkle the scallion greens on top. Cover the dish with plastic wrap & press down so that the bread is submerged in the egg. Chill for at least 4 hours, or up to 2 days.
When ready to bake:
9. Preheat the oven to 350 degrees.
10. Let the strata sit at room temperature while the oven heats (approximately 10 minutes).
11. Bake until the egg is set & the top is browned (approximately 45 minutes).
12. Lightly cover with foil & bake for an additional 30 minutes. Let the strata cool for 10 minutes before serving.

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DOLCE LIFESTYLE:
How to Manage Sweat Loss & Hydration

By Sydney Spoon, B.S. Nutrition and Dietetics, Dolce Diet Intern

Sweat rate during exercise is individual and influenced by age, genetics, gender, environment, exercise intensity, fitness, and acclimation. The process of evaporation of sweat during exercise cools the body. When an individual is dehydrated, it inhibits the body’s ability to cool itself during exercise. By consuming fluid, we replace the sweat that is lost along with the aid for cooling. The best way to gauge your hydration status is by monitoring urine color and volume. Ideally, urine should be a clear to a light yellow color. Dark urine and low in volume represents dehydration. Sodium retains fluid in the body and stimulates thirst.
Goals of Hydration
• Delay fatigue and maintain mental acuity
• Optimize the ability to regulate body heat, especially in hot environments
• Satisfy thirst and prevent significant weight loss from sweating
• Improve ability to recover quickly from training and competition.
• Stay well hydrated by drinking fluid during the day and within the hour before an exercise session.
• Rehydrate after exercise to replace weight lost as fluid during exercise.
• Prevent dehydration in forms of early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance.
Manage Your Sweat Loss
• Avoid losing more than 2% of your body weight during exercise. Weigh yourself before and after exercise (if you lost weight, you did not hydrate enough).
• Consistently provide fluids to your body as you continue to sweat.
• If your sweat is salty and contains a high concentration of sodium, replenish the sodium lost. Consume sodium such as endurance-specific sports drinks during exercise or eat salty foods before and after prolonged (>2 hours) of exercise.
What Should I Drink?
• Short duration exercise lasting 60 minutes a sports drink with 6-8% carbohydrate is a good option to replace both carbohydrates and electrolytes.
• Individuals who experience high sodium losses during exercise should eat salty foods pre-exercise or add salt to sports drinks consumed during exercise.
• Replacing fluid and sodium can be achieved through eating watery foods containing salt such as our Easy Lentil Soup. Replacing fluid and potassium can be done through consuming fruits and vegetables. A good example of both is eating watermelon with salt sprinkled on top like our Minty Watermelon Salad…YUM!

Source

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DOLCE LIFESTYLE:
Off-Season Wrestling Guide to Weight Management

By Ridge Kiley, CSCS, Dolce Diet Coach

The Folkstyle wrestling season is coming to an end. State champions have been crowned from pee-wee to high school, and the collegiate season will come to a conclusion this week. This is the time of year where wrestlers traditionally let their body weight balloon up and increase exponentially.

Most of the body weight gained immediately post season is not functional mass.

The majority of the weight gain is caused by binge eating on poor food choices, while some weight may be from no longer being in a constant state of dehydration. I was guilty of doing this in the past. I would gain at least 15-20 pounds, as a lightweight, after every wrestling season simply by binge eating unhealthy foods.
Now is not the time to let your weight get out of control, especially if you have big goals for the summer or next season! The typical wrestling regimen for making weight in-season is to eat little to no calories, drink less fluid, and sweat the weight off. This type of weight management (calorie deprivation) is not feasible in the off-season or for long periods of time. It is ok to go have the meal or two you have been craving after a long season. After you do though, it’s time to get back on track. I recommend starting with Living Lean and the Living Lean Cookbook. These books will teach you the principles of eating and being healthy, keep your weight under control, and show you how to prepare delicious and healthy recipes! These are the same principles and recipes coach Mike Dolce uses with many of the best fighters, wrestlers, and athletes in the world.
Be sure to talk with your coaches and work together to lay out a plan. One mistake I made in college was not communicating well with my coaches that I wanted to move up one or two weight classes the following season, as I had been killing myself to make weight all year, and it hurt my performance in big matches at the Big Ten and NCAA Tournaments. I worked harder than I ever had before that off-season, gaining nearly 30 lbs of functional mass, and outgrew multiple weight classes. My coaches wanted me to go back down to my previous weight class because it was best for our team. Thankfully I found Mike Dolce and The Dolce Diet. He helped me shrink my body, control my weight, feel great, and compete at a higher level. (My story can be found in 3 Weeks to Shredded and The College Diet Guide).
The high school and college wrestling seasons are long and grueling. You don’t have to keep grinding 24/7, 365. Don’t be afraid to take a few weeks off after the wrestling season is finished.

The off-season is the best time to improve technique, increase strength, and become mentally refreshed from the previous season.

If you’re looking for an example of an off-season weight lifting plan you can check out one of my previous articles, “Strength Training for High School Wrestlers: Turn a good athlete into a great athlete.” If you are going to compete at Cadet/Junior Nationals or any other competition over the summer, factor that into your training plan. Lift heavy weights, with intensity, with perfect form, and make the gains that will help you reach your goals.
In addition to making a lifestyle change in the kitchen and weight room, many do not make the progress they want because they are not getting enough sleep. You need to get an uninterrupted 7-9 hours of sleep a night to recover from your workouts and manage body fat.

Not sleeping enough produces cortisol, a stress hormone that leads to fat storage.

A sleep-deprived individual tends to also crave the foods they should not eat. For more information on the importance of sleep, check out the article, “Things You Never Knew About Sleep Deprivation,” by Samantha Coogan, MS, RDN, LD, of the Dolce Diet.
If you have ever wrestled, you know it’s not a sport, it’s a lifestyle. Cauliflower ears, confidence, mental toughness and work ethic that can’t be matched, tucking your shirts into your sweatpants, and your sweatpants into your socks. The wrestling lifestyle carries over long after you’re done competing. One negative to the wrestling lifestyle and wrestling culture is the widely accepted nutrition and weight cutting habits. We as a community need to take action and help shift the methods towards clean eating and healthier weight cuts. You can help guide your teammates, athletes or coaches by leading by example.
I did!

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by Samantha Coogan, MS, RDN, LD

That pesky belly fat is most people’s last problem area when on their weight-loss journeys. Even thinner individuals may experience some of that belly fat, which is commonly referred to as “skinny fat.” Below are some reasons that may be holding you back from shedding that fat.
1. Lack of Exercise
Lean muscle helps burn fat. So while belly fat can be avoided without exercise, the more muscle you build and gain from your exercise routine will help you shred body fat at a faster rate. Strive for 3-5 days of at least 30 minutes of activity to start. Some specific exercises that will target this area include the X-Pattern Toe Touch and a healthy dose of cardio. However, don’t overdo the cardio as too much can start to break down muscle tissue, which is the exact OPPOSITE of what we want!

2. Excess Sugar
Science shows that there is a strong link between insulin resistance and belly fat. Uncontrolled blood sugar is the cause for insulin resistance, so controlling blood sugars is key. Cutting out excess sugar is crucial to stave off belly fat. Some foods naturally have sugar, such as, fruit, so fore-go the extra sprinkle of sugar if you are looking to show off those rock-hard abs. A great swap is regular fruit for fruit juices, which are just huge culprits for added sugar on top of natural sugar. Go for more natural alternatives like honey (yes it has sugar, but not at as high of levels as regular table sugar).
3. Excessive Drinking
Alcohol tends to have an appetite-stimulating effect, which usually leads to over-eating. This is very counteractive in your attempt to create those beach-ready abs. Alcohol is also just a source of empty calories (lots of calories with little to no nutritional benefit). If you do feel the desire to have an adult beverage, try to leave out as many of the mixers as possible, which are usually just sugar-laden and increase the calorie content.
4. Eating When Stressed
Stress causes the production of cortisol, better known as the stress hormone, and excessive cortisol production tends to increase appetite and store more body fat. Stress also causes overeating. So just take a deep breath, relax, and don’t drive yourself crazy obsessing over the abs you may or may not have. Don’t let other stressors get you down, such as, work, relationships, school, etc. and find a way to release that stress, such as, yoga, CrossFit, meditation, etc.

5. Lack of Sleep
Cortisol levels increase with lack of sleep. For further explanation, see point #4.
6. Not Enough Protein
Protein helps level off blood sugar levels by slowing down the absorption of carbohydrates. Remember how important it is to control those blood sugar levels (point #2). Many experts agree that increasing protein is one of the most important factors in reducing belly fat. So stick to the lean proteins, such as, chicken, turkey, eggs and some fish. You can also find non-animal protein sources, such as, cottage cheese, Greek yogurt, beans and nuts.

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Tips for Staying Healthy at the Office

by Samantha Coogan, MS, RDN, LD

A lot of people who work in an office setting find themselves quite lethargic and sedentary for most of the day. Here are some tips to keep you on track with your health and fitness goals, while increasing productivity at work. That’s a win-win! Think about the fact that the healthier you are, the better you perform at work, which could lead to a promotion! Health = Wealth!!
Eat at home before work
Wake up a few minutes earlier to get breakfast in before you leave. That way you’re ready to go once you arrive at work and can look forward to your next snack. Waiting too long to eat after waking causes your metabolism to run more slowly throughout the day. Breakfast literally means to break the fast (from sleeping), so it is crucial to get some food in your system within about an hour of waking up. The dry ingredients in the Breakfast Bowl can easily be prepared the night prior, then you just need to add the water in the morning!
Do not skip meals or snacks
This is a big culprit for people overeating. If we go for too long without eating, we tend to become ravenous due to blood sugar levels dropping, which makes us feel fatigued and shaky. We tend to become disoriented as our brains are running low on fuel and can’t concentrate. If we make sure to eat every 2-4 hours, our bodies (and organs) are constantly being replenished with nutrients for maximum work capacity. However, make sure these foods are healthy choices, such as an apple with 2 tablespoons of almond butter, or an orange and half an avocado. Snacking is perfectly acceptable if done with proper choices. Again, stick to that principle of eating until satisfied, not until full. You should feel hungry by the time your next meal or snack is scheduled.
Get yourself moving, even if you have a desk job.
You can get up and walk around the building or the hallway (depending on the size and layout of your office). Stretch your neck and shoulders or stretch out your legs by visiting your coworkers’ desk rather than electronic communication. Heck, do a set of 10 bodyweight squats between customer emails! Just try not to be sedentary for the entire day. Get up every hour or so, even if that’s a trip to the restroom or to make a cup of coffee. For lunch, even if you bring it with you, get up and get out to go eat it. Go to a park or eat out in your office’s courtyard. And try to bring an office buddy with you!
Meal Prep
One of the hardest parts of living a healthy lifestyle is being prepared. Yes, meal prepping can be a little tedious and annoying, but if you can put in a few hours once a week, the rest of the week is a breeze, and you’ll be sure to stay on track. When we get lazy, we often look for the easiest thing to put in our mouths, and this includes lunchtime at the office. We will go to the closest, cheapest fast food joint if we forgot our lunch or just didn’t have time to prepare it that morning. By having all your meals prepped in advance, you will always be sure that you are properly nourishing your body.

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