Tag: mike dolce

DOLCE DIET LIFESTYLE:
How to Do a Pull-Up

by Samantha Coogan, MS, RDN, LD

Pull-ups are probably one of my favorite upper body movements because they target the back, shoulders and traps, along with the arms. Plus you engage the core (or you should be), so it really becomes an (almost) total body movement. Never underestimate the power of bodyweight exercises. Pull-ups are definitely my go-to for a chiseled back.
However, you will have to build up your strength to perform them. The following regimen will help build your strength. Once you’ve gotten strong enough, the work isn’t over yet. It will still be slow progress. You will start off being able to do 1, then 2, then 3, etc. It may take weeks before you reach 10 in a row. And that’s ok.
Every single pull-up do, even if you come off the bar each time, will get you closer to those bigger sets of pull-ups. Once you get to this point, set a small goal to do each workout, even if you aren’t on that muscle group that day (I promise your shoulders won’t fall off). The more you accumulate, the more you’ll be able to connect. And make sure you’re getting that chin over the bar, no one likes a half-repper.
*Note: chin-ups (palms facing you) tend to be a bit easier than pull-ups (palms facing away from you). This program is meant to get the latter, although your grip will work different muscle groups. You can always start with chin-ups, then as you get more proficient, switch or add in a regular grip pull-up.
Now there are many varieties of pull-ups (strict, kipping and butterfly – my favorite is the butterfly), but this article is geared towards strict pull-ups, which are the most difficult in terms of strength. Kipping and butterfly rely on technique and momentum along with strength.

Day 1: Phase A
• 3×10 Band Pull Aparts
o Hold a resistance band and make it tight.
o Pull evenly at each end, you should feel this in your shoulders and chest.
• 4×15 Seated Close Grip Front Lat Pulldown
• 3×15 Push-ups
• 3 x 1min Planks
• 4×15 Standing Wide Grip Cable Row
• 3×15 Hang Clean and Shoulder Press (love these for grip strength/trap engagement/shoulder strength)
Day 2: Phase B
• 3×10 Band Pull Aparts
• 4×15 Assisted Pull Up
o Either with a band or on the pull-up machine
• 4×15 Seated Narrow Grip Row
• 4×15 Standing Straight Arm Pulldown
o Similar to the lat pulldown, but don’t bend the arms and bring the apparatus down to your waist.
o You can also do these with palms facing down or up on the bar.
Day 3: Phase C
• 3×10 Band Pull Aparts
• 4×15 Seated Wide Grip Lat Pulldown
• 3× 1min Side Plank Hold (each side)
• 3×15 Alternating Dumbbell Chest Press
o Lying down on a bench
• 3×15 Bent Over Dumbbell Row
o Barbell or Smith Machine are also options
• 3×15 Hanging Knee Raise
• 3×15 Bicep Cable Curl
Repeat this sequence for 2 more weeks, and increase the rep count by 2-3 reps each time you come back to it. Be sure to rest in between sets and start off with moderate weight, you’ll feel that shoulder burn pretty quickly. There’s lots of time to add more weight as you get stronger, but those last few reps of each set should burn for sure.
*You can also incorporate other accessory work, such as, shoulder shrugs (trap engagement/strengthening), hanging bar holds (for forearm/grip strength), overhead hold with a plate (strengthens the shoulders and core), and lateral and front dumbbell raises (shoulder development).

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DOLCE DIET LIFESTYLE:
Top 3 Lower Ab Exercises

by Samantha Coogan, MS, RDN, LD

The lower abs are one of the harder areas to target. Combine that with where visceral fat loves to reside, and getting that all-over chiseled look becomes a little more difficult. It’s a bit easier to target the upper abs, just sitting up in bed will engage them, but the lower ones are more stubborn. Here are our top 3 exercises for lower abs. Remember, you are always tapping into your core through weight training and other bodyweight exercises. It all builds on top of itself if you just stick with it.

V-Ups

• Start on your back with legs extended, knees together, toes pointed, arms overhead, fingers pointed.
• Lift shoulders off the floor, and use your abs to lift your thighs off the floor, making a V shape.
• Squeezing abs again, slowly lower down to starting position.
• Repeat for 3 sets of 10.

Flutter Kicks

• Starting on your back, with your hands placed underneath you at the small of your back, and shoulders off the floor, lift your legs slightly off the ground (the higher your legs, the easier it is).
• Now kick your legs up and down in small, alternating kicks, keeping your toes pointed.
• Each leg counts as a rep. Repeat for 200 total reps.

Hollow Rocks

• Starting on your back, get yourself into the same V position as above but hold it.
• The more extended your body is, the more difficult it is. For beginners, raise your legs to almost perpendicular to the floor, but still keep your shoulders off the ground. You want to be in a position where your back isn’t rounded.
• Once in your desired position, gently rock back and forth on your back (definitely use a yoga mat to prevent a burn on your lower back/spine/tailbone).
• You should really feel a lot of core engagement on this one, especially when trying to keep your body rocking.
• Rock for 20 seconds. Repeat for 4 more sets.

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DOLCE DIET LIFESTYLE:
The 3 Biggest Reasons Why You’re Always Tired

by Samantha Coogan, MS, RDN, LD

Your Breakfast Needs a Makeover

• A balanced breakfast is key. Nothing too large, and certainly more than nothing at all. Breakfast literally means to “break the fast” from the night’s sleep. You are turning on your body’s metabolism. Without any fuel, your gas tank can’t run efficiently and make your body move.
• It’s also not a bad idea to start the day with a higher carb serving to wake up your brain, and slowly taper your carb portions throughout the day. And don’t forget about the protein to keep you satiated for longer.

You Sit All Day

• When you go right from your car to your desk chair, your body remains in an idle stance and decreases circulation. Sitting for long periods of time also restricts oxygen flow to the brain.
• Try getting up every 45-50 minutes and take a short walk, stretch or simply go use the restroom. If you can get out in the sun for a short break, it will increase serotonin, the “feel-good hormone,” and you’ll return to work more refreshed, and likely more productive.

You’re Dehydrated

• You may not realize that you’re dehydrated, but chances are pretty high that you are. Being dehydrated can cause us to feel sluggish, disoriented and irritated. If you feel thirsty, you are already dehydrated.
• Be sure to drink at least 16 ounces of water with each meal, and supplement with more water throughout the day. You can also change up how you get your fluids. Fruit is a great way to get in extra fluids, (think watermelon, which is 91% water) and other citrus-type fruits as well.

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DOLCE DIET LIFESTYLE:
3 Favorite Meatball Recipes

by Samantha Coogan, MS, RDN, LD

Here are some fun meatball recipes. You can serve these over brown rice pasta, quinoa or rice!

Buffalo Chicken & Quinoa Meatballs

Makes about 36 small meatballs
Ingredients
• 2 lbs. 95% lean ground chicken
• ¾ cup cooked quinoa
• 1 carrot, minced
• 1 celery rib, minced
• 1 large egg, lightly beaten
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1/2 tsp. salt
• 1/2 tsp. pepper
• 1.5 cups buffalo sauce
Directions
1. Preheat oven to 400 degrees.
2. Mix together all the ingredients except the buffalo sauce until just combined.
3. Roll into meatballs. Place onto a baking sheet sprayed coated with coconut or grapeseed oil.
4. Bake for 5-7 minutes until just browned on the outside.
5. Set up slow cooker and pour ½ cup buffalo sauce into the slow cooker.
6. Add the meatballs. Pour into remaining buffalo sauce over the meatballs. Stir lightly to coat all the meatballs.
7. Cover and cook on low for 4 hours.

Black Bean & Mushroom Meatless Meatballs

Makes approx. 15 small meatballs
Ingredients
• 1-15 ounce can of black beans, drained and rinsed
• 8 ounces of mushrooms, finely chopped
• ½ cup of gluten free Italian bread crumbs
• 1 egg
• salt and pepper to taste
• fresh parsley for garnish
Directions:
1. Pre-heat oven to 350 degrees.
2. Place black beans, mushrooms, bread crumbs, egg, salt, pepper and seasonings into large bowl.
3. Mash all ingredients together until thoroughly combined.
4. Grease muffin tin with coconut or grapeseed oil.
5. Roll mixture into appropriate size balls and place in muffin tin.
6. Bake for approximately 12-15 minutes, being careful not to let them dry out.
7. Remove from oven and serve along with your choice of marinara sauce.
8. Garnish with parsley.

Asian-Inspired Quinoa Meatballs

Makes 18-20 small meatballs
Ingredients
• 1 pound ground turkey
• ¾ cup cooked quinoa
• 3 cloves garlic, minced
• 2 green onions, thinly sliced, plus more for garnish
• 1 large egg
• 1 tbsp. soy sauce
• 2 tsp. sesame oil
• 1 tsp. Sriracha, or more, to taste
• Sea salt and freshly ground black pepper, to taste
• Sesame seeds, for garnish
For the sauce
• ¼ cup low-sodium soy sauce
• 2 tbsp. rice vinegar
• 1 tbsp. freshly grated ginger
• 1 tbsp. brown sugar, packed
• 1 tsp. sesame oil
• 1 tsp. Sriracha, or more, to taste
• 4 tsp. whole wheat flour
Directions
1. Preheat oven to 400 degrees F.
2. Lightly coat a 9 x 13 baking dish with coconut or grapeseed oil.
3. In a large bowl, combine ground turkey, quinoa, garlic, onions, egg, soy sauce, sesame oil, Sriracha, salt and pepper, to taste. Stir until well combined.
4. Roll the mixture into 1 1/4-to-1 1/2-inch meatballs, forming about 18-20 meatballs.
5. Place meatballs onto the prepared baking dish and bake for 18-20 minutes, or until all sides are browned and meatballs are cooked through.
6. To make the sauce, whisk together soy sauce, rice vinegar, ginger, sugar, sesame oil, Sriracha and ½ cup water in a small saucepan over medium high heat.
7. In a small bowl, whisk together flour and 1 tablespoon water. Stir into soy sauce mixture until thickened, about 2 minutes.
8. Serve meatballs immediately with sauce, garnished with green onion and sesame seeds.

DOLCE LIFESTYLE:
6 Habits Preventing You from Gaining Muscle

by Samantha Coogan, MS, RDN, LD

Not Eating Enough

You need to eat big to get big. If you restrict your calories too much, you could cause your body to become catabolic and start to break down muscle tissue, the exact opposite of what we want! Strive to get in quality nutrition several times a day. Remember, the more we feed our bodies, the harder our metabolism has to work to burn it off. Just stick to whole foods with adequate protein and carbs (about 1g/lb. of bodyweight and 2-3g/lb. of bodyweight, respectively).

Too Much Cardio

If you do cardio for longer than an hour, you can cause your body to break down muscle and block anabolic hormones from being produced. Just keep your cardio sessions short and at a higher intensity.

Doing Too Many Single-Joint Movements

Try doing more compound movements that will recruit more muscle fibers at one time. Movements like pushups, squats, deadlifts, dips, strict press, etc. will target multiple muscle groups. Isolated movements don’t activate as much growth hormone as compound movements, nor do they burn as many calories.

Overtraining

You may not be allowing your body enough time to recover. The body needs about 48 hours for muscle fibers to repair properly. So not only is your post-workout nutrition important, but allowing your muscles to take a break is extremely important as well. Try not to work out the same muscle groups two days in a row.

Not Getting Enough Sleep

A lack of sleep increases cortisol levels, which can breakdown muscle tissue. When you get at least 7 hours, adequate melatonin is produced, which fights off free-radical damage to the trained muscles.

Not Challenging Yourself

Once you’ve mastered 10 reps at a certain weight in one set, bump it up to 12 or 15 reps. Keep challenging yourself and your muscles. You won’t see any progress if you keep doing the same thing day in and day out.

DOLCE DIET LIFESTYLE:
Mentally Recharge for 2016

by Samantha Coogan, MS, RDN, LD

Although anytime is a great time to start a healthy habit, New Year’s makes it even easier. And “healthy” is an all-inclusive term. Health and wellness is a combination of mental/emotional, physical and spiritual well-being. So instead of speaking to the physical aspects of health like food and fitness, we want to share some ways to improve your emotional health. If you’re not in a good place emotionally, your physical habits will follow suit. So start the year by clearing your mind of all the negative, and bring only positive vibes into 2016. Don’t just make 2016 your year, but make every year after that yours as well!

As Elsa says, “Let It Go”

I know, we’re all sick of “Frozen”, but this little Disney anthem can apply to anyone. Whether it was a departure from a job, gym, club or a breakup, let it all go. I know that’s easier said than done. But forgive those who have wronged you, not for them, but for yourself to move forward. You don’t need to bring old grudges into the New Year. Everything happens for a reason. Those chapters are over, turn the page.

Start Saving/Lowering Your Debt

Nothing makes you feel more liberated than not having debt in the back of your mind. Make a plan for yourself to pay off that student loan, credit card and any other debt you may have. Just like health and weight-loss goals, small progress is still progress. You will chisel away at those numbers a little bit at a time, and it will add up. For example, if you have 3 credit cards, set yourself a budget, say $300 just for credit card payments. Pay the minimum on the highest two, then whatever balance is leftover, put towards the card with the lowest balance. Once you’ve paid off that card, which will feel awesome, keep that $300 budget and do the same thing as before with the remaining cards until they’re all paid off. It’s more effective than trying to submit equal payments across all your cards. For more financial advice, check out The Dave Ramsey Show.

Make Yourself a Priority First, Then Everyone Else

For those of you who are parents, this probably sounds like the worst advice ever. But the reality is, if you don’t take care of yourself, how will you take care of others? This was a very crucial piece of advice just recently given to me that I never even thought about. And it makes total sense! Whether you are caring for an older relative or an infant who needs 24-hour care, you need to make sure you take time for yourself to eat healthy, exercise, shower/clean, etc. so that you remain healthy to care for them.

DOLCE DIET LIFESTYLE:
4 Best Moves for Sculpted Shoulders

by Samantha Coogan, MS, RDN, LD

These movements are great for sculpting Gladiator-like shoulders, and will also help improve your posture. Most of these movements can be done with either a dumbbell or kettlebell, whatever is available to you. If you’ve never used a kettlebell, ask a trainer for a brief tutorial to prevent injury, otherwise stick with the dumbbells.

Dumbbell (or kettlebell) Shoulder Press

• Sit upright on a bench with your back firmly against the pad, keeping your core tight and feet firmly planted to the floor.
• Bring the dumbbells up to shoulder height, raise them out to the side, and press overhead, keeping the dumbbells separate at the top of the movement.
• Slowly lower until your triceps are slightly below parallel. Hold for 1 second at the bottom and repeat.
• Make sure to keep your shoulders back at all times which will help with overall posture
Try this: Do it standing to increase the difficulty and core engagement.

Dumbbell (or kettlebell) Snatch

• Place a dumbbell in between your feet and stand with your legs slightly wider than shoulder width apart.
• Engage your core, explode upwards, and powerfully pull the weight up and overhead (the movement should look like a one-arm high pull into a powerful punch up towards the ceiling.
• Keep a strong back and maintain posture.
• Hold 1s at the top and slowly return down to start. Immediately repeat with the other arm. These are typically most effective when done in an alternating pattern since it needs to return to the floor each rep anyway
Try this: Pause at the bottom for 1s to avoid using momentum.

Dumbbell (or kettlebell) Push Press

*This movement allows you to use a slightly heavier weight since you are using momentum to get the weight overhead.
• Stand tall with two dumbbells over your shoulders. Hold them with a neutral grip (palms facing in).
• Dip down slightly, explode up, and press the dumbbells directly overhead.
• Hold for 1s at the top and lower the weights back down to your shoulders, keeping your core tight throughout.
Try this: More advanced athletes can “cycle” these by dipping as they “catch” the dumbbells back to their shoulders and explode right into the next rep.

Barbell Clean & Press, Push Press or Push Jerk (depending on ability level)

*A push jerk typically requires more technique and skill and allows for greater weight overhead, whereas, the press and push press can be muscled through. It all depends on your goals, muscles you want to target, whether you’d rather have more eccentric-type training, or if you’re looking to improve technique.
• Stand tall with a loaded barbell on your thighs. Tighten your core, dip down slightly, shrug and powerfully pull (without bending your arms too early) the barbell up on to your collarbone (this is a hang clean). If doing the clean properly, in the dip-shrug portion, you should look like an archangel.
• Once at the shoulders in the front rack position, with elbows slightly forward, explosively press the barbell overhead. If push pressing or jerking, you may dip before pressing the bar overhead.
• Hold for 1s, slowly lower the bar back to your collarbone, and then drop it down to your thighs.
• Complete each clean & press in one fluid motion with a slight pause to catch at the collarbone in the front rack position.
Try this: More advanced athletes can start from the ground and either perform a power clean or squat clean to incorporate the whole body.
*I love this move because it also targets the traps (since you shrug and pull) and the upper back muscles, along with the core to maintain position.

DOLCE LIFESTYLE:
New Year’s Eve Drinks – Mocktails

by Samantha Coogan, MS, RDN, LD

Don’t blow all the hard work you’ve done in 2015 ringing in the new year! You can still have a great time and remain in the spirit of the holidays with these healthy drink alternatives! Here are some of our Mocktail (Non-Alcoholic Cocktails) recipes.

Ginger Spritzer

Ingredients
• A 2-inch piece of fresh ginger root, chopped
• 1.5 cups of plain (filtered) water
• 16 oz. sparkling water
• Ice
• Lemon for garnish
Directions
1. Bring water to a boil, add ginger, and simmer, covered, for 30 minutes – 1 hour.
2. Drain tea and chill in the refrigerator until serving.
3. Mix tea with sparkling water, add ice and garnish with lemon wedge or spiral.

Cranberry Refresher

Ingredients
• 2 cups water
• 3 fresh sprigs rosemary (more for garnish, if desired)
• 1 pound fresh cranberries
• 4 apples
• Ice
Directions
1. Add water to a covered saucepan or small pot and bring to a boil.
2. Add the rosemary, and lower heat to a simmer for 5 minutes.
3. Remove from heat and let steep, covered, for one hour.
4. Chill in the refrigerator until ready to serve.
5. Juice the cranberries and apples.
6. Mix with the chilled rosemary water.
7. Garnish with fresh rosemary sprigs and serve over ice.

Ginger Mimosa

Ingredients
• Ice (optional)
• ½ cup fresh orange juice
• 16 oz. sparkling water
• A 2-inch piece of fresh ginger, sliced
• 1 clementine, peeled and divided into slices
Directions
1. Add the ice and orange juice, then top off with sparkling water.
2. Garnish with fresh ginger and clementine slices.

The Mike Dolce Show – A Fitness Podcast

Mike Dolce, along with head Dolce Dietitian Samantha Coogan and ‘The Bob’, answers your questions.
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 weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves 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 and TheMikeDolceShow.com
Listen to the latest Mike Dolce Show fitness and lifestyle podcast and get motivated and inspired!

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DOLCE LIFESTYLE:
3 AB-solutely Simple Core Exercises

by Samantha Coogan, MS, RDN, LD

With the flow of the holiday season, our midsections may have taken a toll. Now, of course to shed fat around the midsection, you’ll need to do more fat-burning types of movements along with a touch of cardio. Remember, that when we work a muscle group, we cause hypertrophy (muscle growth), which means more crunches won’t make your abs visible, it will simply make those muscles grow. You’ll be building them underneath, but that fat layer will need to be minimized in order to see them. So along with your regular strength training and cardio sessions, try out these ab defining movements to maximize on all the hard work you’ve already put in.

Side Plank

• Start by lying on one side with elbow directly under shoulder and legs stacked on top of each other.
• Place opposite hand on hip.
• Engage abs and lift hips off the floor until you are balancing on your forearm and feet (body should be diagonal).
• Hold for 45 seconds to 1 minute (if you can’t hold it straight through, work up to a total of 45 seconds to 1 minute in the plank position).
• Repeat on the other side, and complete 2 more sets each side.

Walkout from Push-Up

• Start in a push-up position with hands approximately 2 inches from the shoulders.
• Walk your hands out as far as possible, then walk them back.
• Repeat for 3 sets of 10-15 reps.

The Roll Up

• Start lying on the floor on your back.
• Raise your arms up straight so that they are perpendicular to the floor.
• Now sit up into an upright position, keeping arms straight (they should now be stretched out in front of you parallel to the floor.
• Roll back down to starting position.
• Repeat for 3 sets of 10 reps.