Archives For Nutrition

In the first installment of Cheaters Welcome, I gave you my first step to making positive changes to get you on the path to a successful body transformation.  In today’s world, it’s difficult to overlook the constant reminder that body image is what rules our Instagram, Facebook, and Television.  When you make a decision to better yourself, it is very difficult to not judge yourself based off of what you see everyday.  The media pummels you everyday to the tune of six pack abs and booty goals.  The best exercise that you can do to change your body, starts with between your ears.

Step 2: Smile 🙂

Fitness is hard, there is no doubt about that.  However, we make it harder by setting standards that we can’t live up to.  When you take the approach that you need to change your entire life to achieve your goals, it is inevitable that you are setting yourself up for failure.  Fitness is supposed to be something you enjoy, not dread.  You don’t need to hit the gym 7 days a week to see results (unless that is what you enjoy!). The most important change you will make, is to always smile.  Have fun with your training, have fun with your fitness, have fun during the whole experience and journey!

Step 3: Move A Little More

Step 2 and Step 3 can essentially be combined into one.  You don’t need to dread going to the gym to get real results.  If going for a walk is your thing, then grab the hand of a loved one and go for a walk.  If you want to take a hike on a beautiful Sunday morning, leash up your dog and find your favorite trail.  If sports are what you enjoy, get together with your buddies and get a pick up game of basketball.  Even playing with your kids after school is considered fitness.  The point is to just move more, and move often!  Don’t get caught up in the grind of hitting the gym everyday.  Get outside, do something fun with friends or family, and always remember Step 2… SMILE!

If you haven’t noticed already, I like to take a different approach to fitness then most gym owners do.  I got into this business to help as many people as I can, and I’ve realized that the solutions don’t always happen within the four walls of my gym.  I will be putting out my last two steps to transforming your body and mind in my next publication.  That will be released by the end of this week.  Please subscribe to my blog to continue following my thoughts on fitness, wellness, health, and business.  If there is anything I can do for you, please send me an email at, and follow me on Instagram at @mike_ercolano.

50% off a 1 Month Online Membership

If you are looking for the perfect gift for yourself or a loved one, look no further. Being in the fitness industry for almost 12 years, and owning multiple gyms and training facilities, I’ve developed a proven system to help improve your health and fitness needs. You don’t ever need to step inside my gym to get this system right at your fingertips. I will put together a workout and meal plan for you, that will be delivered right to your email. The best part about this, is that it is completely customizable for each individual. Take advantage of this opportunity now, as it won’t be 50% off forever. (Normal price – $99).


If you read the title and clicked on this link thinking you were going to be directed to a site for swingers, well I apologize because we are talking pizza not partner swapping.  In today’s world of perfect Instagram pictures, Facebook profiles and Snap Chat filters; it is easy to think that everyone and their mother has six pack abs and booty goals (I think a hashtag belongs in there somewhere).  It is hard to not get sucked into the distinction that there are a lot of perfect 10’s in the world, and you are just sliding the scale from a one to a number one with cheese.

Well people, I am here to tell you that you are 100% correct (I’ll bet you that you didn’t see that coming)!  There are a lot of amazing bodies and super attractive people in this world.  Unfortunately, for most of us with “normal” bodies, and “normal” body #goals, the constant reminder that there are people with Greek God like genetics out there is greater today than any other time in history.  I’m here to spit a little truth at you though… no one actually gives a shit about a perfect body.  Actually, I lied, the people who have them think it matters.  However, to everyone else all a perfect body is, is an unrealistic ideal that makes absolutely no fucking difference in how healthy, happy, or sexy you are.  It’s time to GET OVER IT!

This may seem like a cliche statement, or one that is equivalent to the participation trophy, but in my personal opinion sexy means someone who isn’t trying to be perfect.  Someone who is confident enough to work on and embrace their “imperfections,” as opposed to trying to look perfect in an Instagram picture.  The problem doesn’t lie with our pursuit of perfection, the problem lies with what we feel perfection is.

Whenever I meet with a new client, we have what I like to call a strategy session.  During this time we talk about all of their goals, and we start to develop a plan to reach those goals.  What I’ve found is that most people have goals that revolve around losing weight, and how they look.  Great!  However, having an unrealistic view of what that looks like is detrimental to not only goal setting, but goal success rate.

Step 1: Get Over It

All to often we harp on the fact that we aren’t “perfect.” If perfection is what you are seeking, perfection is what you will find… in everyone else, besides yourself. We let this concept of perfection reroute our goals to an ideal that can never be fulfilled. The moment we stop searching for the “perfect body,” is the moment that the paradigm shifts to a more positive approach. The only way to truly succeed is to stay positive. Chasing goals and dreams is inevitably hard, but becomes impossible when we have an ideal that is not practical. Stop searching for perfection, stop comparing yourself to that “perfect” model (she probably sucks in bed anyway 🙃), and start seeing how PERFECT you truly are. It’s time to get over your self conscience image, and start loving yourself for taking steps to make a change!

I will reveal the next two steps in my blog that will be released early next week. Make sure you keep on the lookout for that. In the meantime, if there is anything I can help you with you can email me at If you are in the Randolph, NJ area, and would like more information on Next Generation Training Center, text NGTCR to the phone number 77094. Be sure to follow me on Instagram at @mike_ercolano.

How many of you have stepped on the scale this week, and have not been happy with what you saw?  How about just today alone?  In our society we have been stepping on the scale from the time the doctor smacked our bare ass for the first time as a baby… and guess what?  We cried then as well!!  The scale is the source of so much contention in our lives, and that’s because we have been so conditioned to believe it is the most important tool for judging our health.  In reality, the only thing the scale does is make us judge ourselves!

In my personal opinion, stepping on the scale is the single most demoralizing action someone can take when defining their health.  Ask any of my members at Next Generation Training Center, and they will tell you how much I hate it when they tell me that they have weighed themselves.  Unfortunately, a lot of people do this on a regular basis, and it sends them into a tailspin of negative emotion.  Let me make this clear right now… YOUR WEIGHT IS NOT A REFLECTION OF WHO YOU ARE OR WHAT YOU ARE MADE UP OF!!!  There, I got that off of my chest.

Judging yourself off of your weight would be the equivalent of judging a book by its cover.  I know I know, very cliche but I couldn’t think of a better analogy to use at the moment!  There is so much more that goes into what that number on the scale represents, that it’s really unfair to JUST focus on that number.  If you were to hypothetically gain five pounds of muscle, while at the same time losing five pounds of fat, your weight would stay exactly the same.  So why are we taught from the dawn of our existence to care about weight?  Because first off, it is an easy measuring stick to use while judging people, and the path of least resistance is ALWAYS the right choice in the medical field (if you didn’t get that, it’s called sarcasm).  However, the main reason (in my opinion of course) is because instead of educating people about their weight, we would rather scare people into losing weight.

So, what am I actually trying to get at here?  If the weight on the scale is a lie, then what else could it possibly represent?  Well my friend, that answer will be reserved for another article.  I can write a book on this subject, but the most important thing I want you to understand is the concept of this.  It is not the weight that counts, it is what makes up that weight that counts the most!  I am going to leave you with this question to answer for next time…. Does 1,000 pounds of rocks, weigh the same as 1,000 pounds of feathers?

Follow Mike Ercolano, the author of this amazing and life changing blog, on Facebook and on Instagram at If you would like to know more about fitness, fat loss, nutrition and health, send Mike an email at

One For the Money

March 14, 2017 — 2 Comments

What is the one thing that you can do today, to accelerate your fat loss goals?

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Obesity is the number 1 killer in the United States of America.  Think about that statement right now.  We are the most technologically advanced society, with any knowledge we want at our fingertips.  In fact you are probably reading this from your phone right now.  Obesity leads to so many diseases that will kill you, yet as a society we are doing absolutely nothing to stop it.  More and more fitness “gurus” are opening gyms, starting YouTube channels, creating Instagram accounts and writing blogs (none of which are as good as mine 🙃); but yet the number of obesity, heart disease, and cancer is on the rise faster then your “master trainer” can post the 1 millionth video on how to do a proper squat.  So what gives?  Are we just lazy as a society?  Do we not actually care about our health as much as we say we do?

Well, the fitness industry brings in billions of dollars every year, with that number on the rise with each new year.  This number alone tells me that it isn’t the lack of motivation that is holding us back as a society.  The knowledge, the gadgets, the gyms and the “master trainers” are all out there for us to succeed, but that’s exactly the problem.  There is to much unnecessary knowledge to go around.  We get so caught up at 3:00am watching Tony Horton tell us that we can look and feel just like him for just 10 easy payments of $99 and only an hour a day (not actual numbers or a quote, just an exaggeration to prove my point. Please don’t sue me), that we forget that the best way to success is keeping things simple.

Let me ask you something, how many calories do you consume daily?  I’ll bet that you, along with 90% of the people reading this can’t answer that question.  Did you know that 74% of America is considered overweight?  74 fucking percent!!!  That number is astronomical!  Yet, only 33% of people think that eating to many calories in a day will make you gain weight.  Now, if those numbers don’t speak to you then I don’t know what will.  It’s clear there is a very big imbalance of knowledge.  When our social media, google searches and infomercials all scream messages of extreme weight loss with extreme measures, it’s easy to think that weight loss is an extraordinary thing.  Yet, it’s something that I feel everyone is capable of doing with the right knowledge.

So, where do we start?  Let’s begin with doing the one thing that EVERYONE who can write is capable of doing.  Let’s start by tracking your food intake daily.  People who track their food are 3x more likely to lose weight.  There are a plethora of free apps and programs out there to track your food intake.  I personally like the dotFIT website, however the most important thing is not what app/site you use, but the fact that you start doing it.  Hell, if you aren’t technologically competent, you can use the old school way of pen and paper.  Once you know what you are putting in your body, you can change what your putting in.  You will become more mindful, and give yourself an opportunity to see what is actually causing you to gain weight.  All it takes is five minutes of writing or typing each time you eat, to change your life.

When you’re sitting down at the dinner table, before you open up Instagram or Facebook, open up your tracking app and write everything down.  I promise you, this will be the single most important thing you can do to kick start your weight loss.  I am going to leave you with one more thought.  If you consume only 100 calories more then you expend everyday, you will hold onto and store an extra 3,100 calories by the end of the month.  It takes between 3,000 to 3,500 calories to gain a pound of fat…. Start tracking your food.

First blog post

January 23, 2017 — 7 Comments

My very first blog!

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