3 Moves to Light Up Your Lats by Samantha Coogan, MS, RDN, LD 1) Bent Over Barbell Row • Set up in a snatch grip (wide). • Place the barbell in the crease of your hip, and bend at your waist (back should be as flat as possible) • Start with your arms straight, then […]
3 Delicious Vegan Recipes For The Family by Samantha Coogan, MS, RDN, LD Avocado Pasta Ingredients • 12 oz. brown rice pasta • 2 ripe avocados • ½ cup fresh basil leaves • 2 cloves garlic • 2 tbsp. freshly squeezed lemon juice • Salt and freshly ground black pepper, to taste • 1/3 cup […]
Delayed Onset Muscle Soreness Prevention and Relief by Samantha Coogan, MS, RDN, LD Delayed Onset Muscle Soreness (DOMS) is the feeling you typically get the morning or two after a workout. Your muscles take some time to feel the intensity of your previous day’s workout. That’s why you can usually do 100 lunges without thinking […]
7 Foods To Help You Sleep by Samantha Coogan, MS, RDN, LD Bananas Bananas contain the muscle-relaxing minerals potassium and magnesium, which can help you to get to sleep a little quicker. They also have tryptophan, which gets converted to serotonin and melatonin, which helps you feel relaxed. Cherries These are like natural sleeping pills! […]
What Lifting Gear Do You Really Need? by Samantha Coogan, MS, RDN, LD Now, I’m sure the entire topic of this article is up for debate. There are the purists when it comes to Olympic and Power Lifting, who prefer the raw approach (no belt, knee sleeves, wraps, etc.). Then there are others who may […]
Back Blaster by Samantha Coogan, MS, RDN, LD 1. Close-Grip Chin-Ups/Pull-Ups • A chin-up grip makes this movement a little bit easier, but you’ll get even more out of your back, especially your scapula, with a regular pull-up grip. • A narrow grip increases the range of motion and allows for more muscle activation, but […]
4 Ways to Rid Your Life of Negativity by Samantha Coogan, MS, RDN, LD No Gossip You won’t agree with everyone on every issue. They’re called opinions for a reason. Now, just because someone doesn’t see things the same way as you doesn’t give you a right to gossip about them. And definitely don’t start […]
Dolce Diet Summer-Ready Slow Cooker Recipes by Samantha Coogan, MS, RDN, LD Slow Cooker Salmon Ingredients • 1-2 lbs. salmon fillets, skin left on • Salt • Pepper • Spices of choice (optional) • Sliced lemon (optional) • Sliced onions and/or celery (optional) • 1-1 ½ cups water Directions 1. Cut the salmon into pieces. […]
How to Increase Your Deadlift by Samantha Coogan, MS, RDN, LD Focus on Form! There’s no way you’ll ever improve your deadlift without proper technique, like any movement out there. Set up with your feet just about shoulder-width apart. The bar should be touching your shin. Hands should be a thumb’s length away from the […]
The Mike Dolce Show – A Fitness Podcast World’s strongest bodybuilder Stan Efferding & world record setting powerlifter Chris Duffin join Mike in studio to talk training and more! Mike Dolce is a 3X World MMA Awards Trainer of the Year, NJ Martial Arts Hall of Fame Inductee and was named a Men’s Fitness Top […]
DOLCE DIET LIFESTYLE: Food Substitutions Based on Preference or Allergy by Samantha Coogan, MS, RDN, LD These foods carry similar nutrient profiles and can easily be substituted into your diet due to personal preference and/or the presence of an allergy or intolerance. You’ll still get essential vitamins, minerals and other nutrients. Don’t be afraid to […]
4 Common Chemicals That Increase Breast Cancer Risk By Amber Lowry October is Breast Cancer Awareness Month, and we wanted to do our part in sharing ways you can decrease your risk of breast cancer. Below are a handful of cancer-causing agents that many of us come across in our everyday lives. 1. BPA (Bisphenol […]
50 LBS. LOST! Jessica Hagerty went from 185 lbs. to 135 lbs. using 3 Weeks To Shredded & Living Lean “Initially my goal was to find a way to keep myself at a healthy weight and maintain it. I would lose 20 lbs, gain back 15, lose another 10 and then gain it all back. […]
5 Dinners in 30 Minutes Sometimes (most of the time) we have a limited window of opportunity to make dinner. While we would love to prepare and feast on a delicious five-coarse spread, sometimes (most of the time) that just isn’t feasible. No time for Instagram-staged food pics today! We need a recipe that is […]
11 Foods You Should be Having After a Workout by Samantha Coogan, MS, RDN, LD Banana High in potassium to prevent undue muscle cramping, and helps replenish glycogen stores. Blueberries Filled with antioxidants that help fight off free radical damage onset from your workout regimen. Eggs 1 egg has approximately 6 grams of protein, plus […]
DOLCE LIFESTYLE: 5 Habits to Help Improve Your Life by Samantha Coogan, MS, RDN, LD The Dolce Diet is not simply a platform for healthy eating and exercise. We strive for overall wellness, and that includes mental and emotional states. Changing little things throughout your day and creating healthy habits can make a huge impact […]
4 Ways to Fight Off the Flu with Nutrition By Lindsay Howard It’s officially flu season! Everyone is coughing, sniffling, and calling off work! If you don’t want to be down for the count, here are 4 Ways to Fight Off the Flu with Nutrition! 1. Drink enough water! Staying well hydrated will keep the […]
Slow Down the Aging Process: Avoid These 5 Age-Adding Foods! The foods we eat impact our health and everyday lives. And while eating a “fun” food every once in a while won’t age you in one day, a lifetime of bad eating habits can cause you to age faster than you’d like. So try to […]
DOLCE LIFESTYLE: 5 Foods for Your Gut Health by Samantha Coogan, MS, RDN, LD 1. Greek Yogurt • Acts as a probiotic 2. Kimchi • A lot of fermented veggies improve intestinal flora and help boost the immune system 3. Artichokes • Act as prebiotics 4. Dark Chocolate • Some gut bacteria feeds on the […]
DOLCE LIFESTYLE: 3 Unique Back to School Lunch Ideas by Samantha Coogan, MS, RDN, LD It’s back-to-school time once again! Before you know it, kids will be bored of the same old lunches. Here are some healthy school lunch ideas to keep in mind! Sandwich Sushi Ingredients • Inner ingredients of choice (you can choose […]
