Tag: mike dolce

DOLCE DIET LIFESTYLE:
Best Biceps Movements

by Samantha Coogan, MS, RDN, LD

Working biceps is what most gym-goers love to do, so why not maximize those results? The following biceps movements are a departure from the usual gym routine (with the exception of the first one – which is always a good one to incorporate).

Barbell Curl

• Keep your hands just outside your hips, and try not to use the rest of your body for momentum.
• Pick a weight you can perform the curls with just your biceps.
• Complete 4 sets of 12.

Cable Biceps Curl

• Set up the cable machine so that the pully system is closest to the floor.
• Using the rope handle attachment (same on you’d use for triceps pulldowns), grip the handle with palms facing inwards, and curl.
• Complete 4 sets of 12.

Reverse Cable Curl

• Set up the cable machine so that the pully system is closest to the floor.
• Using the metal curling handle attachment, grip the bar with knuckles facing away from you, and curl up towards your chest.
• Complete 4 sets of 12.

Smith Machine Curl

• Set the bar down on the lowest setting.
• Get yourself under the bar so that your chest will meet the bar, butt off the ground, feet planted on the floor.
• With a traditional chin-up grip, pull yourself up to the bar.
• Complete 4 sets of 15.

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The Mike Dolce Show – A Fitness Podcast

Commentator and Producer Joey Varner joins Mike Dolce for this very funny and insightful episode.
Mike Dolce is a 2X World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the incredible weight cuts of top UFC athletes.
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 and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

DOWNLOAD OUR FREE PODCAST APP & SUBSCRIBE TODAY!

DOLCE DIET LIFESTYLE:
3 Hearty Casserole Dishes To Make Tonight

by Samantha Coogan, MS, RDN, LD

Casserole dishes are great to bring to gatherings, or throw together for the family in a pinch. Check out these hearty Dolce-Aproved recipes!

Broccoli & Cheesy Quinoa Casserole

Ingredients
• 1 ½ cups quinoa, uncooked
• 2 crowns of broccoli, cut into small florets
• 3 tbsp. grass-fed butter
• 3 tbsp. whole wheat flour
• 1 small yellow onion, diced
• 2 cups almond milk
• 1 clove garlic, minced
• 1 tbsp. spicy brown mustard
• ¼ tsp cayenne pepper
• Salt and pepper, to taste
• 8 oz. sharp cheddar cheese, shredded
• 1 ½ cup shredded chicken
Directions
1. Preheat oven to 400 degrees F.
2. In a medium sauce pan, cook the quinoa according to package directions and set aside.
3. In a large pot, add broccoli and a couple of inches of water.
4. Cover the pot, bring to a boil for 1-2 minutes, and then drain and rinse with cold water.
5. Return drained broccoli to the large pot and add quinoa.
6. In a sauté pan over medium heat, melt butter.
7. Whisk in the flour, onion, garlic, mustard, cayenne, and a generous pinch of salt and black pepper.
8. Let cook 1-2 minutes and then slowly add the milk, whisking until the sauce is smooth.
9. Let the sauce simmer, reducing the heat if necessary, about 5 minutes until thickened.
10. Remove from heat, whisk in the cheddar a handful at a time until completely melted.
11. Salt and pepper to taste.
12. Pour sauce over broccoli-quinoa mixture and toss to coat, mixing well.
13. Transfer mixture to a casserole dish and bake 35-30 minutes, until the top is nicely browned.
14. Serve warm.

Butternut Squash & New Potato Casserole

Ingredients
• 2 cups cubed butternut squash
• 2 cups small-diced new potatoes
• 2 cups green beans, cut into 1-inch pieces
• 2 tablespoons grapeseed oil, divided
• 2 teaspoons salt
• 1 teaspoon black pepper
• 2 tablespoons chopped parsley
• 1 tablespoon chopped basil
• 2 teaspoons chopped rosemary
Directions
1. Preheat oven to 400 degrees F.
2. Wipe a little grapeseed oil on a large baking sheet and set aside.
3. Toss the vegetables with 1 tablespoon grapeseed oil, salt and pepper.
4. Spread into an even layer on the prepared baking sheet.
5. Roast at 400 degrees F for 25 to 30 minutes. (Stir the veggies 2 to 3 times during the roasting process). Cook until the vegetables are caramelized and tender.
6. While the vegetables are roasting, stir together the herbs, and remaining tablespoon of grapeseed oil.
7. When the vegetables are done toss them with the herb mixture and serve immediately.

Lentil Casserole with Bell Peppers and Feta

Ingredients
• 1 cup brown lentils
• 1 large onion, chopped small
• 2 tsp. minced garlic
• 1 cup + 2 tbsp. vegetable broth
• 1 bay leaf
• ½ tsp. fresh ground black pepper
• ½ tsp. oregano
• ½ tsp. thyme
• ½ tsp. rosemary
• 1 can (14.5 oz.) crushed tomatoes
• 1 green bell pepper, finely chopped
• 1 red bell pepper, finely chopped
• 3/4 cup Feta cheese, crumbled
Directions
1. Preheat oven to 375 degrees F.
2. Use a 3 quart casserole dish and combine lentils, chopped onion, minced garlic, vegetable broth, bay leaf, black pepper, oregano, rosemary and thyme in the casserole dish and bake covered for 45 minutes.
3. While lentils bake, drain the tomatoes and mash gently inside the can with a fork.
4. Cut seeds out of the bell peppers and finely chop, and crumble enough Feta to make 3/4 cup.
5. After 45 minutes, take lentils out of the oven, stir in the crushed tomatoes, put the lid back on and bake for 15 minutes more.
6. Then take out again, gently mix in the finely chopped bell pepper and 2/3 of the Feta.
7. Crumble the rest of the Feta over the top and bake 15-20 minutes more, or until the Feta is starting to melt and get lightly browned. Serve hot.

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DOLCE DIET LIFESTYLE:
Simple & Healthy Dessert Recipes

by Samantha Coogan, MS, RDN, LD

These desserts are just what that sweet tooth was looking for without the guilt and added sugar!

Avocado Brownies

Ingredients
• 1 large avocado
• ½ cup unsweetened applesauce
• ½ cup maple syrup
• 1 tsp vanilla extract
• 3 large eggs
• ½ cup coconut flour
• ½ cup unsweetened cocoa powder
• ¼ tsp sea salt
• 1 tsp baking soda
Directions
1. Preheat oven to 350 degrees F.
2. In a blender or food processor combine avocado, applesauce, maple syrup and vanilla.
3. Transfer to a large bowl and whisk in eggs.
4. Add in coconut flour, cocoa powder, sea salt and baking soda, and stir until well-combined.
5. Grease an 8 x 8 inch baking dish with coconut oil and pour in the batter.
6. Place in oven for 25 minutes.
7. Allow to cool for 20 minutes before cutting into 16 brownies.

3-Ingredient Chocolate Cake

Ingredients
• 1 small banana (almost brown)
• 1 egg
• 1-3 tbsp. dark cocoa powder (depending on how rich you want the flavor to be)
• ¼ cup zucchini, chopped
• ¼ cup almond milk
Directions
1. Pour batter into baking dish, and bake for 10-12 minutes on 350 degrees F or until toothpick comes out clean when put into the center.

No Bake Peanut Butter & Oat Squares

Ingredients
• 1 cup all-natural peanut butter
• ½ cup honey
• 3 cups oat bran
Directions
1. Line a 9×9 pan with foil. Coat lightly with coconut oil.
2. Melt the peanut butter and honey together until smooth on stove top (double boiler method is usually easiest).
3. Combine mixture with oats.
4. Press into prepared pan. Place in refrigerator until set, then cut into squares.

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DOLCE DIET LIFESTYLE: Bye-Bye Bra Fat!
At-Home Back and Chest Exercises

by Samantha Coogan, MS, RDN, LD

*You’ll need some light dumbbells (8-10 lbs.) or something similar to use in each hand

Push-Ups

• Start by lying on the ground with hands just outside the shoulders.
• Trying to keep your body as straight as possible, push yourself up into a plank position, then return to the floor. This is one rep.
• Repeat for 3 sets of 10.

Triceps Dips

• Use a chair or bench and face away from it. Place your palms firmly on the chair with butt slightly elevated from the floor, feet firmly planted.
• Engaging the triceps, push your body upward, then return to starting position, never resting on the floor.
• Repeat for 3 sets of 10.

Bent Over Rows

• Take a dumbbell in each hand.
• Bend torso to an ALMOST 90 degree angle (more like 75 degrees), or whatever is naturally comfortable to keep a tight, neutral back.
• Pull the elbows back so that the dumbbells reach your chest, then return to starting position.
• Repeat for 3 sets of 10.

Chest Flys

• Start on the ground on your back with a dumbbell in each hand. Position your arms into a T position, but with forearms perpendicular to the floor.
• Now bring the dumbbells together in front of your chest, and return to starting position. Try not to let your arms rest on the ground between reps.

YTI

• Start on your stomach in a “Superman” position (arms and legs elevated off the ground). Branch your arms to make a Y shape, and hold for 2 seconds.
• Then brings your arms down further to make a T shape, and hold for 2 seconds.
• Then bring your arms down to your side to make an I shape, and hold for 2 seconds. Then rest.
• Repeat for 10 sets.
* For an added challenge, you can use small weight plates (2.5 or 5 lbs) in each hand, or very light dumbbells.

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DOLCE DIET LIFESTYLE:
Favorite Slow Cooker Breakfast Recipes

by Samantha Coogan, MS, RDN, LD

What’s better than waking up to breakfast that already made?! Well, I’m sure there are a few things, but this ranks right up there! Check out three of our favorite slow cooker recipes today and wake-up to a delicious feast tomorrow!

Banana Bread Quinoa

Ingredients
• 1 cup of quinoa
• 1/2 cup almond milk
• 1 cup water
• 1 1/2 banana
• 2 tbsp. chopped walnuts
• 1 1/2 tbsp. grass-fed butter, melted
• 1/2 tsp. vanilla extract
• 3 tbsp. brown sugar
Directions
1. Mash the banana in a bowl and set aside. In another bowl, mix the brown sugar and walnuts together.
2. Pour quinoa, milk, water, butter and vanilla into the crock pot.
3. Add the mashed banana and stir to evenly distribute.
4. Add walnuts to the quinoa and stir to mix.
5. Cook on low for 4 to 6 hours, or until the quinoa is fully cooked.
6. Serve warm and garnish with slices of banana!

Slow Cooker Breakfast Bowl

Ingredients
• 1 cup steel cut oats
• 4 cups water
• ½ cup almond milk
• 1 tbsp. grass-fed butter
• 1 tbsp. almond butter
• Chia seeds
• Hemp seeds
• fresh berries
• honey (optional)
Directions
1. Combine all the ingredients except almond butter, seeds and fresh fruit in a slow cooker.
2. Cover and cook on low overnight (6-8 hours).
3. The next morning, stir in a drizzle of honey if desired.
4. Scoop into a bowl, top with a handful of almonds and fruit, and enjoy!
5. Refrigerate the remaining oatmeal and eat within five days.

Cherry Almond Coconut Granola

Ingredients
• 5 cups old fashioned rolled oats
• 1 cup raw, whole almonds
• 1/2 cup dried tart cherries
• 1/2 cup unsalted hulled pumpkin seeds
• 1/4 cup unsweetened shredded coconut
• 1/4 cup coconut oil
• 1/4 cup honey
• 1 tsp. vanilla
Directions
1. Place the oats, honey, oil, vanilla, almonds and vanilla in a 4 quart slow cooker. Stir.
2. Leave uncovered and turn on high.
3. Cook for 1 hour, stirring every 20 to 30minutes.
4. Reduce to low and add the coconut, pumpkin seeds and cherries.
5. Continue to cook on low uncovered for about 4 hours, stirring every 20 or so minutes.
6. Granola is done when it looks completely dry.
7. Cool on baking sheets then store in an air tight container.

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DOLCE DIET LIFESTYLE:
Our Top Trap Exercises

by Samantha Coogan, MS, RDN, LD

It’s important to develop strong traps in order to strengthen the shoulders. Stronger traps will make Olympic lifting, pull-ups, and lots of other pulling movements easier. And ladies, traps are sexy on you as well! Don’t neglect them because you won’t get “too big”, I promise!

Shoulder Shrugs

• This can be done with dumbbells, kettlebells or a barbell (with hands just outside shoulder-width apart similar to a clean-grip or in a wide snatch-grip).
• Hold your desired equipment at the hang position with arms straight.
• Shrug upwards without the use of your arms and hold for ½-1 second and return to hang.
• Repeat for 3 sets of 12.
*when picking a weight, it should be one that is difficult for reps 11 and 12.

Single Arm Upright Row (One-Arm High Pull)

• Start with a dumbbell or kettlebell in one hand.
• Bring the weight up to sternum height, elbow pointed outward and parallel to the floor.
• Return to starting position.
• For this movement, you will match your reps per set to the weight of the dumbbell/kettlebell you chose. If you chose a 30 pound dumbbell, then you will do 30 reps per set.
• Repeat for 3 sets.

Upright Row

• Same movement pattern as above, but this time you will use both arms simultaneously.
• This movement is better performed with a barbell.
• Repeat for 3 sets of 12.

Farmer’s Carries

• Hold a heavy dumbbell or kettlebell in each hand, down at your side.
• Pick a distance to walk, such as 200m, and actively engage the shoulders as you hold the dumbbells/kettlebells.
*This will also improve your grip and forearm strength along with other back muscles.

Static Holds

• Static holds are great for building the traps.
• You can do these one of two ways, as an overhead hold or a hanging hold.
• For overhead, grab a weight-plate of a semi challenging weight (usually 45# for men and 35# for women), and hold straight overhead with shoulders/traps engaged and arms straight.
• Hold for 30 seconds and repeat for 4 sets.
• For hanging holds, find a pull-up bar and hang, again with active shoulders/traps, for 30 seconds.
• Repeat for 4 sets.
*This another great way to improve grip and forearm strength, and will help improve your pull-up.

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DOLCE DIET LIFESTYLE:
Quick & Powerful Total Body Workout

by Samantha Coogan, MS, RDN, LD

This workout incorporates pushing, pulling and lower body activation. Great for when you’re in a pinch or traveling and need a quick workout.

Incline Dumbbell Row

• Set an adjustable bench to a 30- to 45-degree angle and lie face down.
• Take a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.
• Repeat for 3 sets of 15 reps.

Decline Barbell Lying Triceps Extension

• Set an adjustable bench to a slight decline and lie back on it holding an EZ-curl bar at shoulder width.
• Press the bar over your chest and then let your upper arms drift back to about a 45-degree angle. This is your starting position.
• Bend your elbows to lower the bar behind your head, and then extend them to return to the starting position for the next rep.
• Repeat for 3 sets of 15 reps.

Trap-Bar Deadlift

• Use a trap bar (the bar with a rectangular center and Farmers Carry handles), stand in the center of it with feet hip width.
• Bend your hips back and grasp the handles.
• Keeping curve in your lower back, drive through the heels and stand up straight and extend your hips and knees.
• Repeat for 3 sets of 15 reps.

DOLCE DIET LIFESTYLE: High Protein Smoothie Recipes

Get more out of your smoothies with these nutrient-dense versions. Don’t be deceived by how good they taste, they’re packed with nutrition!

by Samantha Coogan, MS, RDN, LD

Coffee Banana Smoothie

Ingredients
• 1 cup chilled brewed coffee
• 1½ bananas, cut into chunks
• 1 cup nonfat, plain Greek yogurt
• 1 tbsp. ground flax seed
• 2 tsp honey
• ½ tsp ground cinnamon
• ¼ tsp grated nutmeg
• 6 ice cubes
Directions
1. Place all of the ingredients in a heavy-duty blender (one that can crush ice).
2. Blend until smooth. Serve.

Hot Chocolate Protein Shake

Ingredients
• 1 ½ cup almond milk
• 1 large egg
• 1 rounded scoop unsweetened vanilla or plain whey protein powder
• 2 tbsp. unsweetened cocoa powder
• ½ tsp. vanilla extract
• 1 ½ tbsp. raw honey
Directions
1. Heat milk in a small saucepan over medium heat just until bubbles start to form.
2. While the milk heats, combine the egg, protein powder, cocoa, vanilla, and honey in a blender and pulse a few times.
3. Gently pour in the hot milk and puree again until very smooth and thick.
4. Taste and adjust sweetener, if desired, and serve immediately.

Peanut Butter and Jelly Protein Smoothie

Ingredients
• 1 cup frozen berries
• 1 tbsp. all-natural peanut butter
• 1 scoop vanilla whey protein isolate
• 2 tablespoons rolled oats
• 1 cup almond milk
Directions
1. Place all ingredients in a blender and mix until smooth.

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DOLCE DIET LIFESTYLE:
3 Easy Slow Cooker Recipes We Love

by Samantha Coogan, MS, RDN, LD

What’s easier, and less stressful, than coming home to a warm, home-cooked meal without having to do any of the work? That’s why I love slow cooker recipes. You can usually prep the night before, or in the morning before you leave, and all you do is plug in your slow cooker and go about your day. Plus, your house becomes filled with the tasty aroma of that night’s dinner.
I also like slow cooker recipes because it usually makes whatever cut of meat you’re using more tender than usual, especially bone-in chicken and beef. And the prep work is usually very minimal. Here are 3 slow-cooker recipes you’re sure to love!

Balsamic Roast Beef

Ingredients
• 3-4 pound boneless roast beef (chuck or round roast)
• 1 cup organic, low-sodium beef broth
• ½ cup balsamic vinegar
• 1 tbsp. Worcestershire sauce
• 1 tbsp. low-sodium soy sauce
• 1 tbsp. honey
• ½ tsp. red pepper flakes
• 4 cloves garlic, chopped
Directions
1. Place roast beef into slow cooker.
2. In a 2-cup measuring cup, mix together remaining ingredients.
3. Pour over roast beef and cook on HIGH for 4 hours OR on LOW for 6-8 hours.
4. Once roast beef has cooked, remove from slow cooker into a serving dish.
5. Break apart lightly with two forks and then ladle about ¼ – ½ cup of gravy over roast beef.

Steak Fajitas

Ingredients
• 1 ½ lbs. grass-fed flank steak
• 1 ½ tsp. chili powder
• 1 tsp. cumin
• 1 tsp. coriander
• ½ tsp. salt
• ¼ tsp. black pepper
• 2 tbsp. low-sodium soy sauce
• 1 jalapeno pepper, seeded and chopped
• 2 cloves garlic, minced
• 4 – 5 bell peppers, any color
• 1 onion
Toppings
• Whole-wheat tortillas, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, Greek yogurt (a healthier alternative to sour cream), hot peppers, etc.
Directions
1. Mix dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.
2. Rub the spice mixture over all sides of the steak and place in the bottom of the slow cooker.
3. Sprinkle the soy sauce on top.
4. Top the flank steak with the diced jalapeno and minced garlic.
5. Slice the bell peppers and onion and place on top of the steak as well.
6. Cook on HIGH for 5-6 hours or until the steak can easily be shredded with two forks.
7. Drain the meat and peppers well.
8. Serve with the desired toppings from above.

Pineapple Chicken

Ingredients
• 3-4 chicken breasts or 2 lbs.
• 10 oz. pineapple, chunked (save any extra juice or about ¼ organic pineapple juice)
• 1 medium onion
• 2 tbsp. soy sauce
• ½ cup organic, low-sodium chicken broth
Directions
1. Chop onion and place in crock pot.
2. Place chicken on top of onion.
3. Place pineapple and juice over chicken.
4. Pour soy sauce and chicken broth on top of everything.
5. Cover and cook on HIGH for 4-5 hours OR on LOW for 6-8 hours.
6. Serve over rice and with a steamed veggie.

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