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.

01/31/2026

Want to lose 30+ pounds after 45 — without giving up real food?
I coach professional women and men through my 5-step Progressive Cycling Method:

1️⃣ Calorie Cycling
2️⃣ High-Protein Nutrition
3️⃣ Strength Training
4️⃣ Daily Walking
5️⃣ Hydration & Lifestyle Support

✅ Designed for busy professionals with real-life demands
✅ No endless cardio. No starving. Just a clear, proven plan

👉 Drop “COACH” in the comments or DM me — I’ll show you exactly how to start.

01/30/2026

At 63, these are my 7 longevity standards.

1. Lift weights 3x per week.
Short, focused sessions. Mostly compound movements. Under 45 minutes. Train hard, not to exhaustion. The goal is muscle retention, joint health, and metabolic signal — not destruction.

2. Walk every day.
Minimum 60 minutes total. Preferably outdoors, ideally in the morning for circadian rhythm and mental health. A short walk after dinner is non-negotiable — it improves blood sugar control and supports overnight fat burning..

3. Sleep 7+ hours per night.
Consistently. Not “most nights.” If you think you function fine on 5–6 hours, you’re underestimating how much better your focus, mood, hormones, and recovery can be.

4. Eat whole foods and prioritize protein and fiber.
Protein, vegetables, and fruit are the foundation. Moderate carbs, minimal ultra-processed food. Most men over 50 under-eat protein and overeat convenience — this fixes both.

5. Maintain real relationships.
Stay connected to family and friends. This takes effort as men get older, but it matters. Social connection is strongly tied to mental health, resilience, and lifespan.

6. Stay hydrated daily.
At least half your bodyweight in ounces as a baseline. More if you train and sweat. Chronic dehydration quietly increases stress, fatigue, and inflammation.

7. Maintain regular intimacy.
S*x, connection, and physical closeness matter. They support mental health, hormones, bonding, and quality of life. Longevity isn’t just about adding years — it’s about staying fully alive.

👉 If you’re a business owner or executive over 45 and want a structured plan to lose belly fat, improve labs, and build long-term health, comment "COACH"

My Two-Day Rule: the simplest way executives over 45 stay on track year-round.One bad day doesn’t ruin results.Two days ...
01/29/2026

My Two-Day Rule: the simplest way executives over 45 stay on track year-round.

One bad day doesn’t ruin results.
Two days in a row quietly do.

This is the principle I use with CEOs and high-level professionals over 45 to stay lean, energized, and consistent — without perfection, guilt, or “starting over.”

The Two-Day Rule is simple:

Never miss workouts two days in a row.
Never overeat two days in a row.
Never drink alcohol two days in a row.
Never sacrifice sleep two days in a row.

Life will interrupt you. Travel happens. Work explodes.

The rule isn’t to be perfect — it’s to never let momentum break twice.

That’s how fat loss stays predictable.
That’s how muscle is protected.
That’s how consistency compounds instead of resets.

If your fitness keeps slipping when work gets busy, you don’t need more discipline.
You need better rules.

👉 If you’re a serious professional over 45 and want a private, systems-driven coaching approach built around your real life,
DM me: COACH.

If I Was Pre-Diabetic With an Elevated A1c…This is exactly how I’d lower it, lose belly fat, and improve my labs.Pre-dia...
01/28/2026

If I Was Pre-Diabetic With an Elevated A1c…

This is exactly how I’d lower it, lose belly fat, and improve my labs.

Pre-diabetes isn’t a motivation problem.
It’s a metabolic one.

For busy professionals over 45, the goal isn’t extreme dieting or endless cardio.
It’s lowering A1c, losing stubborn belly fat, getting stronger, and improving overall health — in a way that fits real life.

That’s what this framework is built for.
Better blood sugar control.
More lean muscle.
Less visceral fat.
More energy.

No hacks.
No extremes.
Just a structured approach that works with your physiology, not against it.

👉 If you want help improving your labs and losing stubborn belly fat while getting stronger after 45, comment COACH and I’ll reach out.

01/28/2026

Fat loss after 45 doesn’t fail at meals — it fails between them.

When you’re a busy professional over 45, it’s incredibly easy to sabotage fat loss without realizing it.

Not at meals.
Between them.

Long workdays. Back-to-back calls. Travel.
So you snack.

Nuts. Bars. A few bites here and there.
Nothing crazy — but enough to erase a calorie deficit.

This is what I see with new coaching clients all the time.
They’re not overeating at meals — they’re leaking calories all day.

Fat loss after 45 doesn’t fail at dinner.
It fails between meetings.

That’s why I often move clients to 2–3 structured meals per day — fewer decisions, less grazing, better results.

👉 Comment COACH if you want a fat-loss plan built for real workdays, not perfect routines.

01/27/2026

Simple fat-loss meal plan for busy CEOs and professionals over 45

This 16:8 eating structure uses high protein and high-fiber foods to control hunger, stabilize blood sugar, and support fat loss — without disrupting long workdays, travel, or decision-heavy schedules.

If you’re a CEO or senior professional over 45 and want to lose 20+ pounds of stubborn belly fat in the next 90 days,
👉 DM me or comment COACH to learn more about my elite 1:1 coaching program.

01/27/2026

Business travel is where fat loss usually breaks — not because of motivation, but because routines disappear.

When time is tight, a short workout is better than no workout.
Not to chase soreness.
Not to “crush calories.”

Just to send the signal:
keep muscle, control blood sugar, don’t store fat.

This takes about 10 minutes.
And the one piece of equipment I always bring with me is a simple resistance band.

Two rounds of:
• 20 jumping jacks
• 15 air squats
• 10 lunges each leg
• 10 push-ups
• Band curls
• 60-second front plank

This isn’t about doing more.
It’s about staying consistent when life gets busy.

👉 If you want a fat-loss plan built around travel, long workdays, and real life, comment COACH to learn more about my 1:1 coaching for busy professionals and business owners.

01/26/2026

Professionals & CEOs Over 45 Keep Making This Fat-Loss Mistake

Most professionals and CEOs over 45 struggle with stubborn belly fat for one simple reason: they don’t actually know how much they’re eating.

Between busy schedules, travel, eating out, stress, and long workdays, calories add up fast — and most people underestimate them without realizing it.

Just like in business, you can’t fix a problem if you don’t know your numbers.
In fat loss, that means tracking calories, not guessing.

Fat loss still requires a manageable calorie deficit — and after 45, that deficit needs to be structured, not extreme.

That’s why I use calorie cycling — to help people stay consistent, lose stubborn belly fat, and improve their labs without living on a diet.

👉 If you’re over 45 and want a clear, personalized plan to lose stubborn belly fat, improve your labs, and get back in shape, DM me “COACH” and I’ll walk you through exactly how my 1:1 coaching works.

01/25/2026

7 protein foods I use with busy professionals over 45 to make fat loss easier.

Protein has the highest thermic effect of food — meaning your body burns more calories digesting protein than carbs or fat.

It’s also the most satiating macronutrient, so people naturally eat less and lose fat more easily when protein intake is high — especially after 45.

Now the 7 foods with an excellent protein-to-calorie ratio:

1. Plain non-fat Greek yogurt
~80 calories per serving
~16g protein

One of the best protein-per-calorie foods you can eat

2. Shrimp
~100 calories per 4 oz
~20–24g protein

Extremely lean, very filling, easy to digest

3. Egg whites
~70 calories per 1 cup (or ~17 per white)
~14g protein per cup

Pure protein with almost no fat

4. Chicken breast (skinless)
~120 calories per 4 oz
~22–26g protein

Classic for a reason — high protein, very low calorie

5. Tuna (water packed)
~90–100 calories per can
~20–25g protein

High satiety, zero prep, great for busy professionals

6. White fish (cod, haddock, flounder)
~90 calories per 4 oz
~18–22g protein

Very lean, easy on digestion, great dinner protein

7. Whey protein isolate
~100 calories per scoop
~22–25g protein

Fast, convenient, and extremely protein-dense.

👉 I work 1-on-1 with a small group of professionals over 45 to lose stubborn belly fat, rebuild lean muscle, and get lab-healthy.
DM me "COACH" if you want to see if you qualify.

01/24/2026

How professional man over 45 can lose 60+ pounds using my Progressive Cycling Method™

In this video, I break down my 5-step Progressive Cycling Method™ and how controlling calories, training consistently, and cycling focus leads to sustainable fat loss without extremes or gimmicks.

👉 Comment COACH or DM me COACH
to learn more my elite 1:1 coaching program.

Most professionals over 45 already know what to do.That’s not the problem.The problem is ex*****on.If you read this list...
01/23/2026

Most professionals over 45 already know what to do.
That’s not the problem.

The problem is ex*****on.

If you read this list and thought:
• “I do some of these… but not all”
• “I’m inconsistent when work gets busy”
• “My training is there, but my eating and sleep fall apart”
• “The belly fat isn’t moving like it used to”
• “My labs could definitely be better”

You’re not broken.
You’re just running without structure.

After 45, fat loss isn’t about grinding harder.
It’s about installing standards you can actually sustain:
• Eating in a way that protects muscle and metabolism
• Training to stay capable, not just lean
• Managing stress so cortisol doesn’t sabotage fat loss
• Sleeping enough for hormones and recovery to work
• Executing consistently — even during travel and busy weeks

That’s exactly what my 1:1 coaching does.

I help busy professionals over 45:
• Lose stubborn belly fat
• Rebuild strength and muscle
• Improve labs (cholesterol, glucose, inflammation)
• Follow a clear plan that fits real life

If you’re tired of knowing what to do and want help doing it,
👉 Comment or DM me "COACH" and I’ll explain how my one-on-one coaching program works.

01/23/2026

How CEOs, Business Owners, and Executives Over 45 Lose Stubborn Belly Fat

Here’s the simple 2.5-meals-a-day protocol I use with busy, high-level professionals to lose belly fat without complexity or guestwork.

👉 If you’re a CEO, business owner, or executive over 45 and want to lose 20+ pounds of stubborn belly fat in the next 90 days,
DM me “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://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.