Tag: mike dolce

Overcoming the Crabs in the Pot:
How to Deal With Negative People When Pursuing Lifestyle Goals

by MyDolceDiet.com Member, Nicolle Garcia

For some reason, in our culture today, people like to tear down those that are doing well. This is noticeable in diet, exercise, sports or just overall good deeds. So the question becomes, when we are doing well in our own lives, how do you quiet the doubt? Often times, we get stuck in our own heads, and talk ourselves out of what could be the seeds of greatness.
This has been true in my own life, going on almost 2 years ago now; my husband and I made a conscious effort to become healthier. We changed our lifestyle, which included a change in diet and exercise, and making new friends that held the same mindset that we were developing.

Eating clean, Earth-grown nutrients seems so foreign to many, and it meant we would bring our own food to family functions or choosing not to eat certain things and got sideways glances for it.

I think the phrase we heard the most was/is, “What diet are you on?” We were not dieting, it was not some quick fix, and we would tell them it’s not a diet, it’s a lifestyle change.
Slowly, the inches and pounds started to come off and people took notice, we both became for confident in ourselves, and we have tried to encourage those around us to do the same. Some chose to take the challenge, others still to do their own thing.
We would still hear, “Are you still dieting?” Nope we are not dieting, becoming healthier is going great, just look. We have more energy and feel great, “How can you eat that?” It is because it gives us energy for days.

The main key to our success had been a positive circle of influence.

My husband and I encourage each other with our food, and exercise. I think the most fun has been learning the amazing art of jiu jitsu together; we plan on working towards our black belts together. In June of this year, my husband and I completed my #1 fitness goal for this year – our 1st half marathon! We also spent the 4th of July holiday running a 5k, and our 7-year-old daughter placed in the top 10 in her age division.
So I guess, to encourage others, DO NOT let the self doubt and negative talk around you bring you down. Weight loss and healthy living are a marathon not a sprint. It is going to be hard at times; if it was easy everyone would be fit and healthy. Embrace the free tools around you, from apps to books in the library.
A couple of good places to start are MyFitnessPal, which also has a corresponding website, and MyDolceDiet.com. Mike Dolce’s website is great due to the fact that it’s a selective community with recipes, exercise and a community of people that all have the same goal- to get and stay fit and healthy. If I can do it, as a busy working mom and wife, I know anyone can do it!

Mike Dolce appears on ABC’s Extreme Weight Loss tonight at 8pm EST! Be sure to watch this very powerful and inspirational transformation!

Change Up How You Enjoy Chocolate With These Great Recipes

Everyone craves something different. Some of us are the savory-cravers, while others are the sweet/chocolate lovers. But why have to choose? Why not have both? Why not pair the two? Then everybody wins! So whether you’re an occasional sweets-enthusiast, or an avid chocolate connoisseur, we have some chocolate facts and recipes just for you!
Ever heard of cacao nibs? Well these little guys taste similar to coffee beans and are the by-products of cacao seeds once the shells have been cracked and detached. Cacao nibs are the least processed form of edible chocolate, which is so Dolce Approved! Try sprinkling 1/2 tsp. over your morning coffee or on top of Mike’s super decadent Homemade “Ice Cream” (2 cups plain Greek yogurt & 2 cups frozen black cherries blended together for 10 seconds). Being careful not to over-do too much of a good thing, we still want you to indulge every once in a while! But here are some healthier ways to say thank-you to your body!

Dark Chocolate Black Bean Chili with Chipotle

Try out this spin on chili with spicy and smoky flavors
Makes 6-8 servings
Ingredients:
1 tbs. grapeseed oil
1 cup diced yellow onion
1 cup diced carrots
1 cup diced red bell peppers
1/2 tsp. cinnamon
1 tbs. ground coriander
1 can (14.5 oz) fire-roasted crushed tomatoes
3 cups vegetable broth
4 cups cooked black beans, drained and rinsed
1-2 chipotle peppers in adobo sauce, diced (to desired spice preference)
2 oz cacao nibs, ground/crushed
Directions:
1. Heat grapeseed oil in large saucepan over medium heat and saute onions, carrots, and bell peppers until softened
2. Add spices and continue to cook until vegetables are caramalized
3. Add tomatoes with juice to deglaze pan
4. Add broth, beans and chipotle peppers and bring to simmer for 10-15 min.
5. Stir in chocolate until softened/melted
6. Serve with dollop of plain, non-fat Greek yogurt

Roasted Butternut Squash with Cocoa-Bean Peppercorn Cream

Use this recipe in place of dessert! Nice and naturally sweet with some spices to balance the flavor!!
Makes 6 servings
Ingredients:
6 cups butternut squash, cubed
1 tbs. coconut oil
1 tsp. whole cumin seeds
1 cup coconut milk*
1 tsp. black peppercorns
1 tbs. cacao nibs
salt to taste (optional)
Directions:
1. Heat oven to 400 degrees F
2. Toss cubed squash with oil and cumin seeds, and roast in oven for 15-20 min.
3. While squash is roasting, prepare cream by bringing coconut milk to low simmer in small saucepan
4. Crush peppercorns and cacao nibs with heavy skillet and add coconut milk
5. Allow cream mixture to just simmer over low heat for 10 min.
6. When ready to serve, strain cream and pour over squash
7. Sprinkle with salt to taste (if desired)

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Ronda Rousey Weighs In at 135 lbs.
via The Dolce Diet For UFC 175

photo: Brian Martin (@TheBMartin)

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Healthy Practices During Ramadan

Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian

Ramadan is a holy month, celebrated on the 9th month of the Islamic calendar. It is observed as the month of fasting. This holy observance is a component of one of the Five Pillars of Islam. Ramadan lasts either 29 or 30 days, depending on the view of the crescent moon. This year, 2014, Ramadan is observed from June 28th until July 28th.
Ramadan is derived from the Arabic root ramida, which means “scorching dryness or heat”, and it is customary for all adult Muslims to fast from dawn until sunset during this time, except children who have not reached puberty, those suffering from illness, those traveling, pregnant, breastfeeding or menstruating women, and diabetics.
Fasting includes abstaining from food, beverage, smoking and sexual behaviors. Muslims will eat before sunrise and after sunset. In this culture, fasting is always revered as a rewarding experience. However, during this holy month, the rewards are believed to be amplified. Along with fasting, recitation of the Quran and offering of prayers (salat) are practiced.
We were lucky enough to be able to ask a true Ramadan follower, and Olympic Weightlifter, Musa Harb, about how he manages his workouts and meals during Ramadan. His comments will be seen throughout the article.

Elements of the Fast

There are specific guidelines and criteria for your fast to be recognized and deemed valid.

Intention

You must have the intention of fasting prior to dawn every night of Ramadan, but it does not have to be spoken, as fasting is an act of the heart, according to Muslim beliefs, and you are doing so in the name of Allah.

Abstaining from Behaviors that would Break the Fast

Do not engage in consumption of food or beverage, smoking, sexual behaviors, and in some elements of the belief, listening to music, swearing or engaging in arguments.

Elements That Will Invalidate the Fast

Intentional Eating or Drinking

If you choose to eat or drink during the fast, it becomes invalid. If food or beverage is consumed accidentally because the person forgot, the fast remains valid.

Intentional Vomiting

If one becomes ill and needs to vomit due to some medical condition, such as, food-borne illness or arrival of the flu, the fast is still valid. The fast is nullified if the person purposely makes him/herself vomit during the fast.

Intentional Sexual Intercourse

If sexual behaviors are performed during the fast, one must perform kaffaarah, which is an absolution of sins. This is done by fasting for 60 days vs. 30 days OR feeding 60 poor people.

Menstrual or Childbirth Bleeding

Menstrual bleeding at any time of day makes the fast invalid, even if it starts just before sunset. Once bleeding begins, the fast is voided for that day and the fast must be made up at a later time.

Acceptable Behaviors During the Fast

Showering
Rinsing the mouth and nose
Applying make-up
Kissing/hugging your spouse
Daily Injections
Suppositories
Accidental consumption
Tasting with the tongue/using toothpaste/mouthwash as long as nothing is swallowed
Drawing blood

Breaking the Fast

It is recommended to break the fast by eating an odd number of fresh or dry dates, and if those are not available, then having a drink of water would be sufficient. “The thirst has gone, the veins are moistened and Allah willing, the reward is confirmed.” -The Prophet

Staying Healthy During the Fast

During this holy month, it can be difficult to fuel the body as we normally would. In order to avoid being catabolic (state of breakdown of molecules) for the duration of the day, try changing your workout time/routine to just before sunset so that you may refuel your body at sunset and break the fast.
If sunrise is at 5:30am and sunset is at 8:00pm, try to get your workout started between 6:00pm and 7:00pm, and get your post workout snack in at 8:00pm, followed by your meal at 8:30pm (sample schedule below).
Musa Harb states that “this year will be the hardest since we fast from 3:30 am til 9:00 pm” based on where he lives. This is an especially long duration for fasting, but he says that since they follow the lunar calendar, every year of Ramadan is different, meaning the start and end dates change every year. Harb adds, “Since I have a day job, I have to stick to my normal sleeping schedule and work everything else around it. Yes, I am allowed to take naps if I want to, but I cannot sleep all day and stay up all night since we have to pray 5 times a day (dawn, noon, afternoon, sunset and night). Also sleeping all day defeats the purpose. This Ramadan I train one hour before breaking my fast. A few years ago when sunset was earlier (before 7 pm) I used to train 1 hour after breaking my fast and that worked better for me.”
However, due to the difference in sunrise and sunset times, Harb has needed to alter his workout times. If you time your workouts just a little differently than normal, you will be able to fuel the body as you normally would on any other given day.
However, keep in mind that you haven’t eaten at all prior to your workout during the fast, so be sure to monitor your level of intensity and fatigue state. Do not overdo it with no fuel in the system. Harb states, “I usually train 5-6 days a weeks, but during the month of Ramadan I cut my training to 3-4 days a week. With respect to the type of exercises, I don’t change anything. My main goal in Ramadan is to maintain my strength level. I don’t shoot for new numbers or attempt personal bests. The decrease in performance is expected, that’s why I tailor my training during the month to maintain and minimize the decrease in performance.”
The month of Ramadan is not a time to PR your deadlift! Instead perform low to moderate intensity exercises, and/or decrease the number of times you train per week. That will still provide you with a great workout, but won’t completely deplete you of all your energy. Harb changes his workouts and duration during Ramadan.
“I lower the volume, I do only singles to doubles for all my lifts. I rest more between sets and keep my training session to 45 minutes to an hour maximum. With respect to intensity, I don’t do 100 percent. I work up to 85-90 percent. I don’t train 2 days in a row during Ramadan. It’s usually 3 days a week or 4 at most.”
You will also likely experience weight loss during this time due to the fact that you are still working out and burning calories, but aren’t replenishing them as you normally would. Harb says that during Ramadan he drops to 190 lbs. by the end of the month when he normally weighs 210-215 lbs. He said he usually gains that weight back quickly within a few weeks after Ramadan. Just be sure to monitor your weight loss and that you don’t lose too much too quickly. Ramadan is not meant to be utilized as a weight loss technique. If you experience extreme weight loss during this holy month, you may need to cut back on your exercise regimen.
Following your workout, the sun should be set and you can feed those working muscles! You can start by breaking the fast with some water post-workout (remember how important hydration is)*. Then, in order to follow the rule of Ramadan, have 1 or 3 dates while preparing your meal. “In our religion it is recommended to break the fast with a few dates, some milk and water, then go to pray and then eat a moderate sized meal. I think this works the best to prevent overeating. I usually have dates, water and some soup, and then half an hour later, I will have a moderate sized meal. I will have another small meal before bedtime. In our religion there is the practice of waking up before sunrise during Ramadan to have a small meal “suhur,” but I would rather get enough sleep. I try to squeeze in as much protein and healthy food as I can in all my meals. Also, I try to increase vegetable and fruit intake,” Harb said when asked about his eating patterns during Ramadan versus his usual pattern.
Below are some great, Dolce-Approved recipes to help break the fast, feed that working body, and adhere to Halal guidelines!
*Be sure to drink adequate amounts of purified water post-workout and immediately upon rising in the morning.

Zabihah (Ritual Slaughter)

“All animals except seafood. This method of slaughtering animals consists of a swift, deep incision with a sharp knife on the neck, cutting the jugular veins and carotid arteries of both sides but leaving the spinal cord intact. The objective of this technique is to minimize the pain and agony for the animal, more effectively drain the animal’s blood, resulting in a more hygienic meat.”
The following recipes are from The Dolce Diet: Living Lean Cookbook, available at Amazon.com

Skinny Sumo Stir-Fry

1 chicken breast, cut into bite-sized pieces (slaughtered according to Zabihah) or 1 cup quinoa
2 cups broccoli, chopped
1 cup mushrooms, chopped
1 tbsp. low-sodium soy sauce
4 green onions
handful of bean sprouts

Champion Chili

1/2 lb. ground organic turkey (slaughtered according to Zabihah) or 1 can chickpeas
2 cabs diced tomatoes or 6-7 freshly chopped tomatoes
1 can kidney beans
1 red pepper, chopped
1 green pepper, chopped
1 sweet onion, chopped
4 cloves garlic, chopped
sea salt, to taste
chili powder, to taste

Seared Ahi Tuna Steaks w/ Garlic Snow Peas

1 lb. sashimi grade yellow fin tuna, cut into serving portions
sea salt, to taste
black pepper, to taste
1/2 cup oat bran or buckwheat
1 tbsp. Italian seasoning
2 tbsp. grapeseed oil
Garlic Snow Peas
2 cups 1 tbsp. sesame seeds, toasted
2 garlic cloves, minced
1 tbsp. grapeseed oil
1 dash sea salt
1 dash black pepper
These recipes are packed with protein in order to repair your working muscles, especially after a long day of fasting. They also provide plenty of carbohydrates in the form of Earth-grown vegetables, as your glycogen (stored glucose) stores have been depleted throughout the day due to lack of consumption. We also need fat, which these recipes provide in a healthy variety since your body burns and utilizes free fatty acids during short-term “starvation.” An easy way to add a little extra good fat is to include a few slices of avocado to any of these recipes. It will pair wonderfully.
Here’s a sample day to ensure you are still getting in 4 meals per day, despite the time constraints (adjust according to your region’s times for sunrise and sunset):
5:30am – 8:00pm
FAST
6:00pm-8:00pm
TRAIN
8:00pm
POST-WORKOUT
3 Dates – followed by –
Banana Almond Smoothie
8:30pm
MEAL
*Take your pick from the recipes above
*16 oz water
10:30pm
MEAL
*Egg Scramble or Omelet
*16 oz water
11:00pm to 5:00am
SLEEP
5:00am
*Breakfast Bowl
*16 oz water
Special thanks to Musa Harb for enlightening us on the rituals and modifications during this holy time. His information has proved extremely valuable as someone who lives this lifestyle. Thank you for your contribution!

Red, White and BOOM!

Healthy Recipes for a Star Spangled Fourth of July

The Fourth of July is upon us, as are fireworks, BBQ’s, pool parties, movies, lake outings and so much more! It’s the time to celebrate freedom, sacrifice and hard work. But like any holiday, it is often used as an excuse to fall off the wagon. But why do we have to let ourselves do that? We can still enjoy all the pleasures of this holiday with some scrumptious, Earth-grown foods, the Dolce-Approved way! Packed with protein and healthy fats, and loaded with flavor, it’ll be like a firework show in your mouth!

Appetizer

Pepper Nachos

Serves 4-6
1 bag of 20 mixed sweet mini peppers (yellow, orange, red)
1 tablespoon grapeseed oil
1 large onion, diced
1 jalapeño pepper, chopped to add taste
1 1-ounce bag taco seasoning
1 16-ounce can black beans, mashed
1 cup shredded cheese
Directions:
Brown onion in saucepan with grapeseed oil. Mix beans, onion, jalapeno, and seasoning in medium bowl. Slice mini peppers in half length-wise, and fill with bean mixture. Top with cheese and broil for 3-5 minutes, or until cheese melts.

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Main Courses

Maple Chicken Veggie Kabobs from The Living Lean Cookbook

Serves 4-6
1 1/2 lbs. skinless boneless chicken breast, cut into 2-inch chunks
12 skewers
1 tsp. sea salt
1 large red bell pepper, seeded & cut into 2-inch slices
1 large green bell pepper, seeded & cut into 2-inch slices
7 oz Portabella mushrooms, cut into chunks (optional)
1 bottle Annie’s Organic Smoky Maple BBQ Sauce (or similar)
Directions
You can make this on the grill or oven. If using oven, preheat oven to 350F. In bowl, coat chicken chunks with about 3/4 cup of Annie’s Maple BBQ Sauce, cover and let marinate about 15-20 minutes. Then, in large pan, sear all sides of the chicken pieces so that when skewered, no raw chicken is touching the veggies. If using grill, skewer the chicken and all veggies and place on grill, turning occasionally until chicken is cooked through and veggies are browned at edges. If using oven, place skewers in large baking dishes, brush chicken and veggies with sauce and cook for about 30 minutes or until chicken is cooked through and veggies are browned at edges. Whether you are cooking on the grill or oven, be sure to baste occasionally while cooking. Serve and enjoy!

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Slightly Sloppy Mikes from The Living Lean Cookbook

Serves 4
whole wheat or gluten-free buns (regular bread sliced will do just fine, too!)
1/2 lb. organic ground turkey
1 small onion, finely chopped
2 cloves garlic, minced
1 green bell pepper, diced
1/2 cup pinto beans
1/2 cup black beans
1 cup tomatoes
1/2 tbsp. tomato paste
1/2 tbsp. apple cider vinegar
1 tbsp. maple syrup
1 tbsp. Worcestershire sauce
1 tbsp. spicy mustard
dash of sea salt
dash black pepper
1 jalapeno pepper, minced (optional)
Directions:
Cook turkey meat on medium heat for about 10 minutes until done. In separate, large pan, saute onion, garlic, green pepper and jalapeno until soft. Add meat to veggie pan along with rest of ingredients and reduce heat to a simmer, stirring occasionally. Once thickened, scoop onto bread of your choice and serve.
*This can also be eaten breadless in a bowl!

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Side Dishes

Picnic Salad

Serves 15-20
1 ¼ cup (uncooked) quinoa
1 red, orange, or yellow bell pepper
1 cup finely chopped sweet onion
1 can chickpeas, rinsed
1 can black beans, rinsed
1-2 tablespoons minced garlic
½ cup tomatoes, chopped
1 tsp. sea salt
½ tsp. black pepper
¼ cup pesto (prepared with fresh basil leaves, pine nuts and olive oil)
½ cup lemon vinaigrette
Directions:
Cook quinoa, then combine all ingredients and stir until well blended. Refrigerate 1 hour before serving. Serve chilled.

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Dessert

Red, White and Blueberry Semi-Frozen Pie

Serves 2-3
the cream from the top of 2, 15 oz cans full fat coconut milk, chilled
2 Tbsp agave nectar, divided
1 Tbsp pure vanilla extract, divided
1 cup blueberries, divided
1 cup raspberries, divided
Directions:
1) Line two 4 inch round spring-form pans with parchment. Set aside
2) In a large chilled bowl, whip coconut milk to stiff peaks, about 2 minutes
3) Beat in agave nectar and vanilla until just combined
4) Puree half the blueberries and half the raspberries
5) Divide the coconut cream mixture into three chilled bowls
6) Fold the raspberry puree into one, and the blueberry puree into another
7) Spoon half the blueberry mixture into the bottom of the two prepared pans dividing evenly between the two, top with a few blueberries
8) Next do the same with the raspberry mixture, topping with a few raspberries
9) Next the vanilla layer.  Then repeat the layers again ending with the vanilla
10) Top with the remaining fresh berries, and place in the freezer for a few hours until firm, but not rock hard.  Cut into slices, and serve!

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Drinks

Fruits of July

1 liter sparkling mineral water
2 Lemons
2 squeezes of agave syrup
Ice
Blueberries
Strawberries cut into wedges
1 -2 peaches cut into slices
mint
Directions
Mix ingredients in large glass pitcher and serve.

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Mike Dolce Overseeing BJ Penn Training Camp

by Dolce Diet Staff

Hilo, Hawaii – 2013 Trainer of The Year, Mike Dolce, has been on location in Hawaii to oversee the training and preparations of UFC two-division world champion, BJ Penn, as Penn prepares to take on long-time rival and former UFC lightweight world champion, Frankie Edgar.
Dolce and Penn began working together in the fall of 2013, with Penn bringing Dolce in as an assistant coach of the current season of The Ultimate Fighter 19, showing every Wednesday on Fox Sports 1.

This fight and partnership between Dolce and Penn is significant because it will mark Penn’s featherweight debut at 145 lbs.
BJ Penn has held the UFC 170 lbs. UFC welterweight world title and also the 155 lbs. UFC lightweight world title.
With a win over Edgar, Penn likely would be a top contender for the 145 lbs. featherweight world title, putting him in line to make history as the only three-division world champion in the history of the UFC.
Dolce has enlisted the help of his Dolce Diet affiliated athletes, #5 ranked featherweight, Nik Lentz and undefeated UFC recent signee, Mirsad Bektic. Dolce will stay with Penn through his fight on July 6th at the Mandalay Bay, in Las Vegas.
Stay tuned to this site for updates on training and behind-the-scenes information, as well as via Twitter and Instagram

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You’re Not Alone In Your Fitness Goals

by Shantanee White
Dolce Diet Guest Blogger

To my friends and family who struggle. To everyone who struggles as well… I’ve been thinking a lot about my many fitness faux pas, and mishaps. I was also reflecting on the many years I spent with quite the defeatist way of thinking. Good ol’ sweet, sweet angst. I’d catch myself saying things like “No one understands.” Or I’d feel completely alone in my struggles…” You feel no one understands what you’re going through.
The older you become and the more life experience you accumulate, you start to realize there is someone going through the exact same thing I am. There is someone somewhere who took a whiff of that doughnut, and couldn’t resist. Or the person who didn’t keep their promises they make to themselves everyday. It’s important to know those people exist. You are not in this alone in whatever situation you are dealing with. Don’t let it steer you off the path.
Success and character are measured in how many times you fall down and get back up. That’s a good thing. The one thing worse than feeling like you’re on your own, is being left behind. Don’t just watch everyone else succeed and feel great, feel great yourself.
Everything I thought many moons ago was wrong. So, so wrong. Not too many get it right the first time, it’s important to keep trying. That’s with many goals, not just fitness related. Just believe in yourself.
The wonderful feeling of fitting into your old clothes, or new smaller ones feels quite amazing. The joy of feeling better, and moving faster should be experienced. I know you can do it. As someone who fantasizes about having the keys to the chocolate factory, if I can do it so can you.
This is fact.
You got this.
I’m not the only one doing this, and neither are you…. 😀

The Dolce Diet Tells Elle Magazine Readers how to get a beach body in six weeks

June 3, 2014, 2:07 pm by Katherine Flemming

Original article

I might be a health editor, but I really hate working out. Strangely (and, sorry, inexplicably), however, I put myself in really uncomfortable workout situations (CrossFit, Tracy Anderson) where I curse and cry, just to test my ability to withstand pain. And who knows more about painful training than a mixed-martial-arts trainer?

Mike Dolce is the go-to guy in the world of MMA. He helps the fittest men in North America get even more lean, whether they have 26 weeks or 24 hours until their next fight or weigh-in. In our Lazy Girls Guide in our June issue, Dolce shares tips on de-bloating before the beach; he’s also the bestselling author of The Dolce Diet: Living Lean
andThe Dolce Diet: Living Lean Cookbook.
Dolce understands that I hate working out, so he created a custom fat-shredding, glute-lifting, arm-firming workout plan for me—and you, dear readers. I’ll be checking in weekly and updating you with new workouts every two weeks—this will keep boredom at bay. Enough of me! Let’s hear from Dolce:
“Right now, I’d like to see you hit the weights at least three times a week to sculpt those curves on your soon-to-be-lean body. Don’t worry about adding too much muscle in this time. Instead, focus on enhancing the muscle you already have. Nobody wants to be a skinny bag of bones at the beach. In order to turn heads, ladies need curves! Also, muscle is a great way to burn body fat. It increases your metabolic rate, allowing fat to be used as energy even when you’re sitting at your desk.“
Well, I do like the sound of that.
Here’s the plan’s breakdown. You’ll work out often; at least six days a week. Alternate cardio with strength training and put your feet up on Sunday. I’m going to leave the eating part up to you, but I think you should try to eat as clean as possible: no booze, no sweets (save for fruit) and really try to avoid packaged food.

Mike Dolce’s Beach-Body Plan

Monday, Wednesday and Friday
-Plank hold: 3 sets at 30 seconds each
-Squat: 3 sets of 10
-Lying leg raise: 3 sets of 10
-Deadlift: 3 sets of 10
-Leg press: 3 sets of 10
-Seated cable row: 3 sets of 10
-Pushups: 3 sets of 10
-Wide grip lateral pull-downs: 3 sets of 10
-Incline dumbbell press: 3 sets of 10
-Side deltoid laterals: 3 sets of 10
Triceps press-downs with V-bar handle: 3 sets of 10
Dumbbell bicep curl: 3 sets of 10
Standing calf raise: 3 sets of 10
The weight you select will depend on your personal strength level. It shouldn’t be so easy that you can fly through them while scrolling through your Insta feed, but it shouldn’t be so heavy that you can’t perform more than a few reps. *Rest 45 seconds between each exercise.*
Tuesday, Thursday and Saturday
Perform what Dolce calls “steady state” cardio: 45 minutes at a moderate pace. You should be huffing and sweating but not gasping for each breath. Try swimming, hitting the treadmill (or sidewalk), dancing, a boxing DVD (Dolce likes UFC FIT) or a yoga class. (Be sensible: Don’t go for yin or restorative—think power flow or a quick-moving hatha.)
So, are you in? Will you join me in this insanity?

Stay tuned for weeks 2 & 3 coming soon!

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Dolce Diet Guest Blog

Almost There, Reaching Your Goal

By Theo Wells IV,
Dolce Diet Guest Blog

I haven’t reached my goal yet.
I’ve sweat more than I can imagine.
I’ve walked through the monstrous grocery aisles, turning my head at what I used to eat and scanning the labels of products with an eagle-like eye that Okays “Organic” xyz and raises mental red flags at ingredients like “natural flavors”.

I’m not where I want to be yet, but I’m damn sure not going back.

I’ve had the up, down, and plateau of weight-loss. Two out of the three suck. Yeah, maybe I get a little blissful with sweets and get damn near reminiscent when I eat a familiar cookie or pastry that I ate as a child, but the memories aren’t worth it. What matters is the future and the present.

Forward progress is the only progress. Who wants to struggle walking up stairs? Who wants to get tired while playing with their child?

Dolce introduced me to a world that I didn’t know of. But that world gave me weight loss and energy, not to mention I feel great. WE all should.
Personally, I feel like people have succumbed to mundane lifestyles that have had detrimental mental and physical effects.
The worst part about this monotony is that you don’t notice at the start, but as time progresses and your stomach slowly curls over your waist, you don’t feel like yourself. You’re young but you don’t feel young.

I wrote this post to encourage everyone of us that hasn’t hit our goals to continue moving forward. We will hit them.

Some of us are closer than we realize. I believe that all of us will reach our goals. And at the end of that long haul, we’ll look back, laugh, have a Breakfast Bowl, maybe even a free-range chicken quesadilla if you’re up for it, and we’ll be what we were meant to become.

About the Author

Theo Wells IV is a member of MyDolceDiet.com and author of the blog site Kingseries.info, coming soon.

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