Mike Cola Fitness

Mike Cola Fitness Personal fitness training studio. Located in Mount Kisco, New York 10549.

I help CEOs & professionals over 50 lose stubborn belly fat, improve labs, and build lean muscle with one-on-one coaching.
👉 Apply for Elite 1:1 Coaching https://coach.mikecolafitness.com/mike-cola-coaching Mike Cola Fitness is a one-on-one personal training studio that has been serving the residents of Mt Kisco and the surrounding communities since 1989. Offering appointment-only instruction either in-studio, on-location, or online, Mike Cola Fitness offers weight loss coaching services, customized personal training services, teen fitness programs, and more. For information on rates or to schedule a free initial consultation, be sure to call 914-864-2235 or visit the website.

12/21/2025

If you’re over 45 and frustrated that fat loss isn’t responding the way it used to, this is for you.

I built a short Metabolic Assessment specifically for adults 45+ who want clarity instead of guessing.

In just a few minutes, it looks at:
• nutrition habits
• training and activity levels
• sleep, stress, and recovery
• lifestyle factors that change with age

Then it shows you what’s most likely holding back your fat-loss progress right now — and where focusing first would make the biggest difference.

No generic plans.
No motivation talk.
Just a clear snapshot of how your metabolism and lifestyle are working together.

The assessment is free, takes only a few minutes, and you’ll see your results in about 60 seconds.

✅ If you want to take it, DM me “MET” and I’ll send you the link.

12/20/2025

If you want weight loss to feel simple, straightforward, and easy…

There are really just two things you need to do:

1️⃣ You have to cook your food.
Not gourmet. Not complicated. Just consistent, basic meals you control.

2️⃣ You only need about 10 go-to meals.
Meals that are:
• High in protein
• High in fiber
• Loaded with real nutrition
• Easy and repeatable

That’s it.

When you stop chasing variety and start repeating meals that work, fat loss gets dramatically easier — especially after 50

You don’t need more recipes.
You need fewer decisions.

👉 If you want help building your own simple, repeatable fat-loss system, DM “COACH.”

12/18/2025

How Women Over 50 Can Lose Up to 30 Pounds in About 5 Months (Without Starving or Living in the Gym)

If you’re a woman over 50 who feels frustrated with dieting, confused by conflicting advice, or tired of workouts that leave you exhausted but not seeing results — this video is for you.

In this video, I walk through a simple, realistic approach I use with women over 50 to help them lose body fat, feel stronger, and get their energy back — without extreme dieting or spending hours in the gym

🔥The 5 Core Steps I Use With Women Over 50

1. Create a calorie deficit using calorie cycling
Instead of eating the same calories every day, calories are gently cycled to support fat loss while keeping your metabolism and energy levels in a good place.

2. Eat an adequate amount of protein daily
Protein is prioritized to help preserve muscle, keep you feeling full, and support strength and metabolism as you lose weight.

3. Lift weights 2–3 times per week
Simple, efficient strength training to maintain muscle, bone density, and confidence — without long or exhausting workouts.

4. Walk daily — about 60 minutes total
Usually 30 minutes in the morning and 30 minutes later in the day to support fat loss, improve blood sugar control, and reduce stress.

5. Follow a time-restricted eating approach
Most women do best with an early time-restricted eating schedule — a later breakfast and earlier dinner — rather than aggressive fasting.

This approach is designed to be sustainable, personalized, and realistic for women over 50 who want long-term results, not short-term fixes.

If you’d like to learn more about whether this approach might be a good fit for you,
message me “COACH.” for personalized coaching.

12/17/2025

At 63… 5 Training Lessons I Wish I Learned Earlier!

✅ 1- I wish I prioritized daily mobility movement in all three planes of motion.

Just 10 minutes at the end of my workouts keeps my joints feeling incredible and pain-free.

✅ 2- I wish I stopped training to failure so often.

In my 20s, 30s, and early 40s I trained to failure constantly. Now about 80% of my training is metabolic stress, heavy work is only 15–20%, and training to failure is rare.

✅ 3- I wish I managed my weight with nutrition instead of burning myself out with long workouts and cardio.

Back then my workouts were 90+ minutes with tons of cardio. Now they’re under 60 minutes with just two short VO₂ max sessions per week.

✅ 4- I wish I listened to my body and stopped training through pain.

I ignored injuries, pushed anyway, and paid for it. Now I progress smarter — if something feels off, I back off and let it recover.

✅ 5- I wish I understood the importance of daily walking sooner.

At 63 it’s non-negotiable for recovery, mobility, mental clarity, and overall health. I wouldn’t function without it.

🌟If you’re a results-driven man over 50 who wants to lose stubborn belly fat and put on lean muscle without turning your life upside down, DM me"COACH" to learn more about my personalized coaching.

12/16/2025

How I Reset After 3 Days of Holiday Business Parties!

I just got back from my wife’s company Christmas party in Kansas City — three days of holiday events, dinners, and eating out.

First day back, I reset immediately.

I fasted for 18 hours, then broke the fast with one of my repeat low-calorie, high-protein meals.

Meal:
8 oz shrimp
Arugula salad
½ cup blueberries
Plain Greek yogurt to push protein

Dinner stays just as simple:
~10 oz salmon with an arugula salad.

The value here isn’t just the meal — it’s the timing.m.
Handling it right away keeps a few days from turning into a few weeks.

This is the exact reset strategy I teach senior executives, founders, and investors over 45 who want fat loss and health to stay predictable year-round..

👉 If you want your body, energy, and health to feel under control again after 45 — and you’re a senior executive — DM “COACH.”

12/11/2025

5 high-protein dinners I order when I’m eating out and want to drop body fat at 63.

*All meals ~40–60g protein, ~450–600 calories. Wine adds ~100

DM me “COACH” for help building a fat loss and fitness plan around your lifestyle.

1️⃣ Italian — Fillet of Sole + Veggies (or Small Pasta Side)
Order: Grilled fillet of sole with lemon, veggies or small pasta, sauce light/on the side.
Macros: ~45–55g protein | ~500–600 calories
Wine: + ~100
Why it works: Lean, light, high-protein. Satisfying without heavy calories.

2️⃣ American Bistro — 8 oz Lean Steak + Side Salad
Order: 8 oz lean steak with side salad, dressing light/on the side.
Macros: ~50–60g protein | ~450–550 calories
Wine: + ~100
Why it works: Big protein for muscle retention with low-calorie volume from the salad.

3️⃣ Japanese — Sashimi Plate + Miso Soup
Order: Salmon/tuna sashimi, miso soup, optional salad (light dressing).
Macros: ~40–55g protein | ~300–500 calories
Wine: + ~100
Why it works: Pure protein, very filling, stabilizes blood sugar.

4️⃣ Mexican — Chicken Fajitas (1–2 Tortillas)
Order: Chicken fajitas with peppers/onions, 1–2 tortillas, skip chips/queso/beans.
Macros: ~45–55g protein | ~500–600 calories
Wine: + ~100
Why it works: Tons of lean protein and veggies. Avoiding the extras saves hundreds of calories.

5️⃣ Greek / Mediterranean — Grilled Chicken or Salmon Plate
Order: Grilled chicken or salmon with Greek salad or veggies, dressing on side, optional small scoop of rice.
Macros: ~45–60g protein | ~450–600 calories
Wine: + ~100
Why it works: Naturally lean, high-protein meals that keep hunger and calories controlled.

DM me “COACH” if you’re over 50 and want expert coaching to lose fat, gain muscle, improve your labs, and feel your best again.

12/09/2025

How a Petite 5’2” Woman Can Lose 35 Pounds in 5 Months (No Crazy Workouts!)

If you’re a woman over 50 who wants to lose around 25–35 pounds — this video is for you.

I’m going to walk you through the exact 5-step system I teach inside my program that helps women over 40:

• Lose belly fat
• Regain their energy
• Improve their labs
• Feel strong, lean, and confident again

— all without starving or doing crazy workouts.

DM me “COACH” if you’re over 50 and ready to finally lose the belly fat, get strong, and feel 10 years younger — with my premium coaching program designed specifically for adults over 50.

Follow me for expert fat-loss, fitness, and health tips for adults over 50.

12/07/2025

5 high-protein meals I eat on repeat to drop body fat FAST at 63
(All meals ~50g protein and under ~400 calories)

1️⃣ Shrimp • Blueberry • Arugula Bowl
Ingredients: 9 oz boiled shrimp, 1/2 cup blueberries, 100g arugula, 1 tsp EVOO + balsamic.
Macros: ~57g protein | ~375 calories
Why it works: Light, high-protein, extremely filling. Shrimp is almost pure protein, blueberries support blood sugar control, and arugula adds minerals adults over 50 often lack.

2️⃣ Lean Turkey & Egg White Scramble
Ingredients: 7 oz 99% lean ground turkey, 1 cup egg whites, 1 cup spinach.
Macros: ~64g protein | ~317 calories
Why it works: Turkey + egg whites deliver massive protein with almost no fat. Lots of volume for very few calories — ideal for fat loss.

3️⃣ Smoked Salmon & Sardine Power Bowl
Ingredients: 4 oz smoked salmon, 1 can sardines, 100g arugula, 1/2 cup blueberries.
Macros: ~50g protein | ~420 calories (use 1/4 cup blueberries if you want to stay under 400)
Why it works: Fatty-fish combo that reduces inflammation and keeps you full for hours. Amazing micronutrient profile for adults over 50.

4️⃣ Chicken Breast Plate with Egg & Fruit
Ingredients: 6 oz grilled chicken breast, 1 hard-boiled egg, 1 small citrus fruit.
Macros: ~52g protein | ~350 calories
Why it works: Clean, simple, and highly effective for fat loss. Almost pure protein with enough healthy fats and carbs to stabilize energy.

5️⃣ Chicken Thigh • Sauerkraut • Blueberry Gut-Health Plate
Ingredients: 2 baked chicken thighs, 1 cup sauerkraut, 1/2 cup blueberries.
Macros: ~50g protein | ~380–400 calories
Why it works: Real-food meal that supports both fat loss and gut health. Sauerkraut improves digestion, chicken thighs keep you full, and blueberries add antioxidants.

📲Follow me for more simple, real food meals that they lean after 50!

👉 If you want my full 2-Meal-A-Day Fat Loss Meal Plan, DM “2MAD” and I’ll send it to you.

⚡️Over 50 and want to lose 20+ lbs of stubborn belly fat in the next 90 days while improving your labs, energy, and strength — DM “COACH” to learn more about my elite coaching program.

12/06/2025

How to Lift Weights Safely After 50 — Even With Banged-Up Joints!

If you’re over 50 and your joints are a little banged up like mine… you do NOT need to train like you did in your 20s or 30s to build muscle.

One of the safest and most effective ways to lift as you age is using moderately heavy weights with a focus on metabolic stress.

Metabolic stress simply means pumping the muscle, creating tension, and letting metabolites build up — which triggers muscle growth without stressing your joints.

Research now shows you don’t always need heavy weights to put on lean muscle..

When you train with higher reps, a slow rep cadence, and more time-under-tension, you stimulate the muscle incredibly well while protecting your knees, shoulders, and back.

There are three basic ways to build muscle:

1️⃣ Mechanical tension – working hard under load
2️⃣ Muscle damage – breaking down and repairing tissue
3️⃣ Metabolic stress – controlled pump-style training

For people over 50, that third one is a game changer. It’s easier on the ligaments, tendons, and joints… and still gets you leaner, stronger, and more muscular.

👉 If you’re over 50 and want to lose stubborn belly fat, improve your labs, and put on lean muscle — and you want a coach with 40 years of experience guiding you every step of the way…
🔥DM me “COACH.”m"

I’ll ask you a few quick questions and see if my program is the right fit for your goals.

12/05/2025

I’m Saying This Because I Care… It’s Time.

Stop sitting on the fence and commit to a fitness and fat-loss program that’s actually going to change your life in 2026.

If you’re over 50 and you’ve been struggling with your weight, your labs, your energy, or that stubborn belly fat… nothing will improve until you take action.

You’ve tried doing it alone.
You’ve tried all the diets.
You’ve tried waiting for the “perfect time.”

It hasn’t worked.

🔥 If you’re serious about finally getting leaner, stronger, and lab-healthy this year, DM me the word COACH. You’ll get a few quick questions so I can learn about your goals and see if you qualify for my program. I have a few spots open right now.

Make the decision.
Your health is worth it.

12/05/2025

To get lean and strong at 63, I had to change these 9 things. These same shifts now work for the men over 50 that I coach.

1. Protein First
Most adults under-eat protein by a mile. The
"30g limit" is a myth — whole-food protein digests slowly, so you can utilize far more. I eat 60+g per meal and aim for 1g per pound of lean bodyweight. Protein keeps you full, stable, and strong.

2. 2.5 Meals Per Day (2MAD)
A small protein meal mid-morning, then two high-protein meals for lunch and dinner.
Keeps calories controlled and energy consistent. DM "2MAD" for my fat-loss meal plan.

3. Track Calories & Macros
You can't adjust what you don't measure.
Most people underestimate intake by 30-50%. A simple fat-loss target: bodyweight x10....tracking gives you the data you need.

4. Stop Drinking Calories + Cut Alcohol Liquid calories spike hunger. Alcohol crushes sleep, recovery, hormones, and fat loss. I limit alcohol to an occasional red wine on weekends.

5. Hydrate Like It Matters
I drink 1 gallon of water daily with mineral salt.
Hydration improves energy, performance, digestion, recovery, and sleep.

6. Prioritize 7+ Hours of Sleep
Poor sleep destroys fat loss and hormone balance. A cold, dark, quiet room helps your body recover, lower cortisol, and burn fat more efficiently.

7. Walk 60 Minutes Daily (Outside)
Walking improves insulin sensitivity, reduces stress, boosts mood, supports sleep, and burns calories without joint stress. Sunlight boosts circadian rhythm.

8. Train for Metabolic Stress
Controlled tempo, slow eccentrics, higher reps, joint-friendly movements, and shorter rest periods. This builds muscle without beating up your joints.

9. Keep Workouts Under 60 Minutes
Short, focused training reduces cortisol and improves recovery. Quality > quantity.

If you're a professional man over 50 who wants to get leaner, stronger, and healthier without wrecking your joints, DM me "COACH" to learn more about my elite 1-on-1 coaching program.

12/03/2025

Eat like this to become a better fat burner after 50!

A simple high-protein, high-fiber, moderate-carb approach helps control hunger, stabilize insulin, and make fat loss easier — without starving yourself or doing extreme workouts.

🔥 If you want a plan built around your metabolism and lifestyle — to lose the stubborn belly fat and improve your blood work — send me the word 👉“COACH.”

I’ll send you a quick assessment and we’ll see if my coaching program is the right fit for you.

Address

84 Lexington Avenue
Mount Kisco, NY
10549

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
Saturday 6:30am - 2pm

Website

https://mikecolafitness.com/

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Welcome To Mike Cola Fitness

Mike Cola Fitness is a one-on-one personal training studio located in Mt Kisco, NY. Offering appointment-only instruction either in-studio, on-location or online (started in 1989).

Email, DM or call 914-864-2235 to lose weight, put on muscle, improve your health and simply look and feel your best.

Mike Cola Fitness offers weight-loss coaching, customized fitness training services, wellness coaching online and in person. For information on rates, or to schedule a free initial consultation, be sure to call 914-864-2235 or email MikeColaFitness@hotmail.com.