DOLCE LIFESTYLE: You Asked For It!

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.
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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

April 10, 2015

DOLCE LIFESTYLE: Recipe of the Month – April 2015

DOLCE LIFESTYLE:
Recipe of the Month – April 2015

recipeofmonthaprilWith 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.


March 31, 2015

MIKE DOLCE: The Top 10 Items in My Kitchen

The Top 10 Items In My Kitchen

by Mike Dolce

BerkeyHomeClick above for more information on the sizes and benefits of the Berkey Water Filter.

1) Water. We use a water purifying system made by Berkey, which sits on on our counter top and can be filled directly from our tap. What I like about the Berkey system is how convenient and affordable it is. At less than 6 cents per gallon, we reduce 99.99 percent of all viruses, bacteria, chemicals, metals and more. It’s much less expensive than a complete home filter and more effective than one of those Pur® filters that hangs off your faucet.

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2) Chia. Also known as a Warrior Food, chia seeds have been used for centuries by native tribes venturing out on hunting parties or in the midst of waging war. Why chia? Because this seed is power packed with essential fats, proteins, carbohydrates and fiber. It is very easy to store -natives carried it in satchels at the hip – and it mixes well with water as a beverage, or turns into a pudding.
 

coconut-oil-onnit-the-dolce-dietSave 10% off your order at Onnit.com with promo code DOLCE

3) Coconut Oil. This oil is a mainstay for me. We can talk about the amazing benefit of medium chain triglycerides that it contains or the delicious creamy flavor it possesses. I have 1 tsp. of coconut oil in my black coffee to take the place of a sweetener and creamer. I also use it to make my famous Tropical Fried Chicken. We use this essential oil every day.

 blendtec

SALE: Save over 10% on a Blendtec blender right now at Onnit.com 

4) Blendtec. This high-powered blender has completely changed my life. We make our own almond butter for heavens sake! Ice cream, soups, hummus, and of course smoothies. It’s paid itself off just in the amount of produce we’ve been able to use (a juicer just juices, but in a Blendtec we’re able to juice down the pulp and all!) and it’s expanded our ability to create recipes most traditional kitchens just aren’t equipped for.

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5) Stainless steel cookware. This does include a good sharp knife! Our cookware is much like our mattresses, we should not go cheap or surely we will be disappointed with our purchase. I always make sure to stay away from any painted or coated surfaces. The last thing I want is chemicals leeching into my food at high temperatures when I’m trying to prepare a healthy meal for my family. Next, we need durability and craftsmanship that most quality stainless steel products will offer so the pans heat evenly, allowing you to fully utilize your entire cooking surface. Longevity. It is steel after all and it may be around long after you are!

glass-containers-dolce-diet6) Glass containers. This will allow us to store our food and juices in a non-porous, chemical free container allowing our nutrients to stay fresher with less chance of contamination as may happen with traditional plastic products. Glass is also much more durable if handled properly and should last through many decades of normal use.
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7) Vegetables. I always make sure we have an abundance of fresh veggies on hand. I don’t get too crazy about exact types and always look for what is fresh, local, in season, 100 percent organic and non-GMO. With these criteria, I may have spinach, kale, chard, Brussels sprouts, asparagus and broccoli rotating through my menu with great frequency, as opposed to simply eating broccoli and spinach every day. We like to diversify our veggies.
fruit
8) Fruit. Very similar to veggies, we also like to rotate our fruit sources but we are a bit more selective as fruits can have a high sugar content and are only eaten at certain times in controlled amounts. Bananas and dates are very high in sugar and should be eaten after training. Grapes and apples are a bit milder and make great snacks. Berries and melons are easy to digest and perfect early in the day or as a dessert.

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9) Eggs. I consider eggs to be a wonder food. They are delicious, highly nutritious and carry a ton of nutrition for such a small size. Eggs, when cutting weight, can be a lifeline to a normal life. I like to make eggs all sorts of ways when cutting weight. Omelets, scrambled, deviled, poached, fried, and quiche are just a few of my recipes. Mix up some peppers, onions, tomatoes, spinach and we have a party!

bobs-red-mill-organic-oat-bran-dolce-diet10) Oats & Oat Bran. These are a staple for me. The power of oats simply cannot be denied, and the ease of preparation, availability, cost effectiveness and nutrient per gram is stellar. Oats are my favorite way to start the day and mix so well with many vital nutrients.
 


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October 1, 2014

Mike Dolce's 20-Minute Morning

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20-MINUTE MORNING

by Mike Dolce
How many times do you slap the snooze button on the alarm clock in the hopes of gaining a few extra minutes of sleep time? I’ve done it so many times, but never felt any more refreshed when I eventually dragged my tail out of bed.
Unfortunately, those extra few minutes in bed rarely convert to extra energy or productiveness. In fact, they often put you behind schedule and scrambling to get out of the house in the morning, leaving many of your goals and dreams as just that…dreams.
Here is the routine I have found most helpful to me attacking each day and ensuring I am able to accomplish an ever growing list of goals.

COUNT BACKWARDS:

If I am going to wake up at 6am, I count backwards to determine what time I will go to bed. Personally, I function best off 9 hours of sleep. This means 9pm is lights-out at my house!

ESTABLISH A ROUTINE:

My alarm is always set for 6am but 9 times out of 10, my eyes open at 5:56am in anticipation of the day. I can’t quite explain this, but I’m sure many of you also have experienced this.

WASH, WEIGH AND RELIEVE:

At 6am, I slide out of bed, trying my best not to disturb my wife or dog (they are both sleepy!) and make my way to the restroom. I relieve myself, step on my scale, record my morning weight and wash my face and hands with ice cold water.

20-MINUTE MORNING

a)

When I walk into my office, I sit down in my chair, close my eyes and MEDITATE / VISUALIZE for 5 minutes to clear my mind and bring focus to my day. In this time, I often start by counting backwards from 300 and focus on deep inhales and forceful exhales. I set my alarm to a quiet, calming concerto from Johan Sebastian Bach to gently transition me from my bliss when the 5 minutes is up.

b)

Next, I perform 10 minutes of non-stop, rigorous bodyweight exercise to get my heart pumping and metabolism moving. My routine consists of 1 minute each of Bodyweight Squats, Pushups, V-Ups, Burpees and Planks. I repeat this cycle twice for a total of 10 minutes and try to outperform my previous best every time I run through this. Each 1 minute exercise is an all-out sprint with perfect form.

c)

Once completed, I sit back down (on a towel) and write down my personal GOALS for the day. These goals are personal to me and offer a challenge to my current skill set and comfort zone. These goals are not about taking out the trash or going to work, as those are basic responsibilities. I write down activities, education, exercises or acts of kindness that will make me a better person, husband, father, professional, friend and so on.

FUEL:

The last part of my day, is walking downstairs, flipping on my electric kettle and preparing a highly nutritious BREAKFAST BOWL to ensure I have all the nutrients I need to sprint out the door, ready to kick a$$!!!!
My personal Breakfast Bowl consists of:
¼ cup high fiber oat bran
2 tbsp chia seeds
2 tbsp hemp seeds
¼ cup raisins
¼ cup mulberries
½ cup blueberries
1 tbsp almond butter
*I also pour a cup of Caveman Coffee’s ‘White Gold’ spiked with 1 tsp of coconut oil.
(Go to CavemanCoffeeCo.com and use promo code DOLCE to save 10% off your entire order.)


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August 20, 2014

THE MIKE DOLCE SHOW: Ep. 87 Duane "BANG" Ludwig & Mike Dolce Answer Your Questions


The Mike Dolce Show fitness podcast answers your wellness and diet questions! In today’s episode, Coach of the Year Duane “BANG” Ludwig joins us to talk about coaching newly crowned UFC Bantamweight Champion T.J Dillashaw to his dominant win over Renan Barao. Duane also shares the philosophy behind his successful BANG Muay Thai system. (BangMuayThai.com)
Also, Mike and Duane answer your questions! Topics include how to train your abs; 5 exercises to put on full body muscle mass; explaining ‘periodization;’ AND MORE!
Mike Dolce is the 2013 World MMA Awards Trainer of the Year. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


mike-dolce-show-app-download-itunes

June 1, 2014
The Mike Dolce Show Ep. 86

THE MIKE DOLCE SHOW – Ep. 86 Can Eating Meat Boost Your Sex Drive?

THE MIKE DOLCE SHOW – Ep. 86 Can Eating Meat Boost Your Sex Drive?

The Mike Dolce Show fitness podcast answers your wellness questions! In today’s episode, Mike lays out a bodyweight exercise training circuit you can do anywhere, and he talks to a full-time working mom who will have you breaking through your own weight-loss excuses! Other topics include: How to get bigger traps, reducing body fat, can eating meat increase sex drive? AND MORE!
Mike Dolce is the 2013 World MMA Awards Trainer of the Year. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, his fitness podcast, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


mike-dolce-show-app-download-itunes

May 18, 2014

Dolce Diet Living Lean Recipes: HONEY GINGER CHICKEN WINGS

Dolce Diet Living Lean Recipes: Dolce-Approved Honey Ginger Chicken Wings

Try these delicious, baked chicken wings that are sure to score big!

dolce diet living leand approved honey chicken wings recipeMakes about 60
Ingredients
Honey Ginger Glaze
1/2 cup honey
4 tablespoons Bragg’s Liquid Aminos 6 large garlic cloves, crushed
2 4-inch x 2-inch pieces of ginger, peeled, sliced
Chicken Wings
5 pounds chicken wings
2 tablespoons grapeseed oil
1 tablespoon Onnit Pink Himalayan Sea Salt
1/2 teaspoon ground black pepper
Directions
Honey Ginger Glaze
Bring all ingredients and 1/2 cup water to a boil in a small saucepan, stirring to dissolve honey. Reduce heat to low; simmer, stirring occasionally, until reduced to 1/2 cup, 7-8 minutes. Strain into a medium bowl to keep the small bits out. Let sit for 15 minutes to thicken slightly. NOTE: Glaze can be made 5 days ahead of time. Keep in the refrigerator, but warm before serving.
Chicken Wings Preheat oven to 400° F. Set a wire rack inside two large baking sheets. (You’ll need more than one baking sheet to accommodate all these wings!) Place the wings, grapeseed oil, sea salt and pepper in a large bowl; toss to coat. Place the wings on the sheets. Be sure to spread out in a single layer. Bake wings until cooked through and skin is crispy, about 50 minutes. After wings are cooked, line another baking sheet with foil and top with a wire rack. Add wings to honey ginger glaze and toss evenly to coat. Place wings in a single layer on prepared rack and bake until glaze is glossy and lightly caramelized, 8-10 minutes.
Note: If you don’t have a wire rack, brush your foil-lined baking sheets with grape seed oil to be sure that the wings don’t stick to the foil. Enjoy!


Want more Dolce Diet Living Lean Recipes? Click below to get The Dolce Diet: Living Lean Cookbook with over 130 Dolce-Approved recipes!

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April 24, 2014

THE MIKE DOLCE SHOW – Ep. 82 What Would You Do? Setting Yourself Up To Succeed


Mike answers your questions and makes a couple of surprise phone calls to listeners!
The founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Gilbert Melendez, Vitor Belfort, Thiago Alves, Chael Sonnen, Nik Lentz, Jake Ellenberger and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean, & The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com & TheMikeDolceShow.com & UFCFIT.com.

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!


mike-dolce-show-app-download-itunes

April 16, 2014

Andy Shares His Inspirational 60-Pound Weight-Loss Story

Transformation Story

andy-norzagaray-60-lbs-dolce-diet

Name: Andy Norzagaray
Age: 27
Starting Weight: 250
Current Weight: 190
Which Dolce Diet book helped you on your journey?
Living Lean

Today I went to the doctor for a wellness check, based on your recommendation of doing so, I’ve lost 60 lbs. in the last year and my blood work was exemplary. Ten months ago I had a similar check-up and here are the differences in my labs:
Triglycerides went from 240 to 74
HDL Cholesterol went from 41 to 63
LDL Cholesterol went from 120 to 66
Blood pressure went from 160/90 to 129/83

My health is at an all time best. A few years ago, it was at an all time low. I spent six years in the United States Marine Corps. Upon my discharge I had a series of misfortunate events happen in my life that sent me into a dark place in my life filled with self pity and eating lots of “comfort food.” I was fat, out of shape and depressed. I began listening to Joey Diaz’s “Church of What’s Happening Now.” Joey Diaz motivated me to quit feeling bad for myself. When you were on his show, you guys helped me make the decision to start The Dolce Diet. A few weeks later I ordered “Living Lean.” This was around May 2013.
Once I started living the lifestyle, the weight started dropping really fast. I began jogging a few times a week. I could only run one lap before I had to stop due to the pain throughout my body and the inability to breath.
A few months after that in August I got a gym membership at a commercial gym. I’ve been grinding it out ever since. This past Sunday, March 23rd, I ran a half-marathon in 151:44; placing 157th out of 900. Two days later I went to the gym and dead lifted 455lbs raw “PR”. I plan on competing in a powerlifting meet this summer while still training in distance running in order to help me reach my goal of becoming a strength and conditioning coach. I’m currently attending a junior college full time using my VA benefits. In a year and a half I will be transferring to the Nutrition program at the University of Arizona.
Thank you from the bottom of my heart. You’ve been a huge inspiration. Keep kicking ass and motivating others to live a healthy lifestyle.
Andy Norzagaray


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March 28, 2014