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

Mike Cola Fitness

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United States
Mount Kisco, NY
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.

02/28/2026

Lose 30 Pounds in Less Than 6 Months (My 5-Step Progressive Cycling Method™)

In this video, I walk through the exact 5-step Progressive Cycling Method™ I use with private coaching clients to help them lose 30 pounds in less than six months—without extreme dieting, exhausting workouts, or slowing their metabolism.

This is not about doing more.

It’s about cycling your calories, training intensity, and mental focus so your body keeps responding.

02/28/2026

$10 Million or Six-Pack Abs After 50?

Most successful men would pick the $10 million.

But the real question is…

Why not both?

You spent decades building your career.

Now build the body to match it.

👉 DM COACH if you’re ready.

02/28/2026

Animal Protein and Fruit: My Simplest Low-Calorie Day

Whenever I want a low-calorie day, I keep it simple.

Animal protein and fruit.

It keeps me full, keeps protein high, and makes the day easy to execute without overthinking it.

02/26/2026

If you’re a CEO or high-level professional traveling 5+ days per month — especially across time zones — your fat loss strategy must be different.

You can’t add stress on top of stress.

You can’t train to failure year-round.
You can’t live in a permanent calorie deficit.
You can’t rely on willpower when recovery is compromised.

This is why I built the Progressive Cycling Method™.

We strategically cycle:
• Training intensity
• Calories
• Recovery
• Mental focus

So you stay lean, strong, and metabolically healthy — without burning out.

Inside my Over-45 Fit Project, I work privately with executives and business owners who want performance and longevity — not extremes.

If that sounds like you,
👉 DM me the word COACH.

02/25/2026

This is a live coaching session where I break down the exact simple fat loss plan I use with my private clients over 50.

You’ll learn how to set your calories, how much protein to eat, why walking is essential, and how to structure your week so fat loss becomes predictable and sustainable.

Nothing extreme. Just the fundamentals that actually work.

If you want to find out exactly what’s slowing down your metabolism right now, take my free Metabolic Assessment:
https://metabolic-assessment.scoreapp.com

If you’re interested in working with me directly, visit:
https://coach.mikecolafitness.com/mike-cola-coaching

02/25/2026

Walking isn’t the most popular anti-aging exercise.

Weight training gets the attention.
HIIT gets the headlines.

But walking is what keeps you functional for life.

It’s what protects your joints.
It’s what keeps your metabolism working.
It’s what allows you to still move well, stay independent, and feel like yourself at 70, 80, and beyond.

I lift weights every week and always will.

But walking is the daily habit that makes longevity possible.

Most people underestimate it.

I don’t.

This is one of the standards I live by and one of the first things I establish with my private coaching clients.

👉 If you’re a professional over 45 and want to lose 20+ pounds and get rid of stubborn belly fat without living in the gym, DM me COACH and I’ll send you the details on my one-to-one coaching program.

02/25/2026

Walking Every Day After 50 Isn’t Optional. It’s The Standard.

Most people think they need harder workouts.

They don’t.

They need more walks.

Walking improves insulin sensitivity, protects muscle, lowers stress, and keeps your metabolism working the way it should.

It also clears your mind better than almost anything else.

This is why walking is a non-negotiable standard inside my Progressive Cycling Method™.

👉 If you’re over 50 and you want to get leaner, stronger, and back in control of your body…

✅ DM me or comment: COACH to learn more about my one-on-one coaching program.

02/24/2026

My 15-Minute Steak Recipe for Busy Professionals Trying to Stay Lean..

This is one of my go-to high-protein meals when I want something simple, fast, and effective.

Takes 15 minutes.
Keeps protein high.
Helps control calories without feeling restricted.

This is exactly how my private clients lose stubborn belly fat while still enjoying real food.

👉 Comment COACH if you want to lose the next 15–25 pounds and keep it off without giving up foods you enjoy.

02/22/2026

Sunday is my OMAD day.

I only eat one meal.

Not because it’s magic… but because it helps offset the extra calories from Saturday night and brings my weekly intake back under control.

This is a simple form of calorie cycling.

But there’s one mistake people make with OMAD…

They don’t prioritize protein.

If that one meal is low in protein, you increase the risk of muscle loss, slower metabolism, and looking softer as the weight comes down.

My OMAD meals are always built around protein first.

This is just one of the strategies I use with my private clients inside The Over-45 Fit Project, as part of my Progressive Cycling Method™.

✅ If you’re a busy professional over 45 and want to lose your next 15–25 pounds of stubborn fat, comment COACH and I’ll send you the details about my private 1:1 coaching program to see if it’s the right fit.

02/21/2026

If I Gained 25 Pounds After 45, This Is Exactly What I’d Do

If I woke up 25 pounds overweight tomorrow, I wouldn’t overcomplicate it.

I’d go back to the exact structure I’ve used for decades with busy professionals over 45 to drop fat while maintaining muscle, strength, and energy.

Here are the 3 things I’d do:
1. I’d create a manageable calorie deficit using calorie cycling, high protein, and a daily 16-hour fast.

I’d multiply my current body weight by 10 and my goal weight by 10, and alternate between those calories.

For example, at 225 pounds wanting to reach 200:

Day 1: 2250 calories
Day 2: 2000 calories
Repeat.

I’d also eat at least 0.7 grams of protein per pound of body weight per day.

This keeps metabolism higher and protects muscle..

2. I’d lift weights 4 days per week using a simple upper / lower split.

Upper body Monday
Lower body Tuesday
Repeat later in the week

I’d focus on basic compound movements, progressive overload, and controlled reps with continuous tension.

I’d only push to failure during the final phase of a 12-week intensity cycle..

3. I’d walk 60–90 minutes every day.

Usually 45 minutes in the morning and 45 minutes in the evening.

Walking accelerates fat loss, improves insulin sensitivity, and helps recovery without stressing the body.

This is the exact framework behind my Progressive Cycling Method™.

It allows busy professionals to lose 20+ pounds while maintaining muscle and performing at a high level.

👉 If you’re a busy professional over 45 and want to follow a structured plan like this, send me a message with the word COACH.

02/20/2026

5 Simple Steps to Lose 40 Pounds in Under 6 Months

If you’re a busy professional woman at 175 pounds, it’s entirely realistic to reach 135 in about 6 months — without starving or exhausting workouts.

And if you only need to lose 15–25 pounds, it typically happens much faster.

These are the exact principles I use inside my Over-45 Fit Project, built around my proprietary Progressive Cycling Method™:

1️⃣ Cycle your calories — this is the foundation. Alternating higher and lower calorie days makes fat loss faster and more sustainable.

2️⃣ Eat enough protein — keeps you full and preserves lean, toned muscle.

3️⃣ Lift weights — 30 minutes, 3 days per week is enough to reshape your body.

4️⃣ Walk 60 minutes daily — multiple shorter walks often work even better.

5️⃣ Use 16:8 time-restricted eating — and for many women, finishing dinner earlier helps regulate hunger, energy, and fat loss more effectively.

This is how my private clients lose 20, 30, or 40+ pounds while maintaining muscle, energy, and a professional lifestyle.

👉 DM me “COACH” if you’re ready to lose 20+ pounds in the next 12–24 weeks — and keep it off for good.

02/20/2026

The Training Mistake I Made at 60

At 60, I made a training mistake that left me unable to curl a 10-pound dumbbell without pain.

Not because of age.

Because I was pushing every set to failure.

Both of my elbows developed tendinopathy that lasted nearly a year. I had to start over with 3-pound dumbbells and slowly rebuild.

Most busy professionals over 45 believe they need to train harder to maintain muscle and stay lean.

In reality, training smarter is what allows you to rebuild strength, protect your joints, and continue losing stubborn belly fat.

This is exactly why I use structured intensity cycling inside my Progressive Cycling Method™.

👉 If you’re a busy professional over 45 who wants to lose stubborn belly fat, rebuild muscle, and stay strong without destroying your joints, send me a message with the word COACH.

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://coach.mikecolafitness.com/apply, 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.

Mike Cola Fitness

02/28/2026

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Welcome To Mike Cola Fitness