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.

The Fat Loss Truth Most People IgnoreIf you’re not getting results, it’s not because your metabolism is “broken.”And it’...
03/17/2026

The Fat Loss Truth Most People Ignore

If you’re not getting results, it’s not because your metabolism is “broken.”

And it’s not because you need another complicated plan.

For most people…
you’re simply eating more than you think.

This is where everything changes:

Once you start tracking calories and protein,
you stop guessing.

You create clarity.
You make adjustments.
You get predictable results.

That’s the difference between spinning your wheels
and actually getting leaner.

If you’re a busy professional and want to lose 20–40+ pounds without extreme diets or wasting hours in the gym…

✅ DM COACH and I’ll walk you through exactly how I do this with my clients.

03/16/2026

Why I Created OMAD 1.5 (and Why It Works Better Than Regular OMAD)

I’ve been a fan of OMAD (one meal a day) for years — it’s one of the simplest ways to reduce calories and drop body fat.

But over time I found a version that works even better for most people… what I call OMAD 1.5.

Instead of fasting all day and eating one huge meal, you do this:

• 1 small protein snack earlier in the day
• 1 main meal later on

That’s it. Simple, effective, and much easier to stick to long-term.

Here’s why it works better:

• The early protein snack helps control hunger during the day
• Getting protein earlier helps support muscle maintenance
• You still keep calories under control without feeling like you’re starving

For many people over 45, this ends up being a much more sustainable way to stay lean.

If you’re a busy professional over 45 who wants to lose 20–40+ pounds, improve your health markers, and stay strong as you age…

✅ DM COACH and I’ll send you the details about my one-on-one coaching program.

03/14/2026

Eating well after 50 doesn’t require complicated diets or extreme restrictions.

A lot of the time it simply comes down to consistently eating a few nutrient-dense foods that support your body.

In this video I share five foods I personally eat almost every day in my 60s that help support:

• Energy
• Nutrient intake
• Muscle maintenance
• And long-term health

The five foods I talk about in the video are:

• Brazil nuts
• Avocados
• Wild-caught sardines
• Dark chocolate (85% or higher)
• A vegetable greens drink

They’re simple foods that are easy to include in a normal routine — but they can make a big difference when you eat them consistently.

Most people don’t think about these things until their health starts heading in the wrong direction.

Start earlier and the payoff can be enormous over time.

If you’re a busy professional over 45 and want to lose 20–30+ pounds, improve your health markers, and stay lean and strong for decades…

✅ DM COACH and I’ll send you the details about my one-on-one coaching program.

03/13/2026

Most people over 50 believe getting lean and fit again is complicated.

In reality, it starts with one decision: making your health and fitness a priority.
#
If you’re serious about getting lean, strong, and healthy again, subscribe to the channel and learn more about how the Progressive Cycling Method™ works.

03/13/2026

Lose 25 pounds relatively quickly — and improve your blood work — with my proven Progressive Cycling Method™.

This isn’t a crash diet.

It’s a structured nutrition strategy I’ve used for decades to help adults over 50 lose fat, improve their health markers, and keep the weight off.

Need a coach with 40+ years of experience to guide you step-by-step?

👉 DM me COACH if you want to lose 20+ pounds in the next 12 weeks — and finally have a system that works.

📲Follow for simple fat loss and health tips for adults over 50.

PS: Comment 2MAD if you want my free 2-Meal-A-Day Fat Loss PDF.

03/13/2026

6 Protein Sources I Avoid To Build Muscle as a 63-Year-Old Certified Exercise Physiologist

Whether you’re a man or woman, if your goal is to build lean muscle after 50, the quality of your protein matters.

I’m not just looking for “protein.” I’m looking for three things:

• All 9 essential amino acids
• High leucine (the amino acid that helps trigger muscle growth)
• A strong protein-to-calorie ratio

I also favor proteins that naturally contain creatine, which supports strength, muscle, and even brain health.

If a protein source doesn’t check those boxes, I usually skip it.

6 protein sources I avoid
1. Processed deli meats — often loaded with preservatives and fillers.
2. Fake plant-based meats — highly processed and typically lower in key amino acids than real animal protein.
3. Plant-based protein bars — usually low-quality protein blends mixed with sugar and oils.
4. Fried protein sources — you take a lean protein and turn it into a calorie bomb.
5. Collagen protein powders — not a complete protein and missing key amino acids needed for muscle growth.
6. Very fatty cuts of meat — you end up getting far more calories from fat than protein.

Protein sources I eat regularly instead

• Whole eggs + egg whites
• Lean beef (naturally contains creatine)
• Chicken breast or turkey breast
• Whey isolate protein
• Seafood and shellfish
• Greek yogurt or cottage cheese

Save this post so you remember this next time you’re choosing protein.

👉 If you’re a busy professional over 45 who wants to lose fat, build muscle, and finally follow a structured plan that actually works…

DM me COACH and I’ll send you the details.

03/11/2026

If you're over 50 and trying to lose fat, improve energy, and stay strong, intermittent fasting can work extremely well — but only if it's done correctly.

In this live session I break down how I structure intermittent fasting for men over 45 using my Progressive Cycling Method™ after more than 30 years in the fitness industry as an ACSM Exercise Physiologist.

We’ll cover:

• When intermittent fasting works best after 50
• The biggest mistakes people make with fasting
• Why calorie restriction alone often fails as we age
• How to combine fasting, protein, strength training, and walking for sustainable fat loss

If you’re serious about getting leaner, stronger, and improving your health markers, I also explain how my Over-45 Fit Project works.

Apply for coaching here:
https://coach.mikecolafitness.com/apply

Watch the full coaching overview:
https://coach.mikecolafitness.com/mike-cola-coaching

Take the metabolic assessment:
https://metabolic-assessment.scoreapp.com

And if you found this helpful, subscribe for more content on fat loss, muscle, metabolic health, and longevity for adults over 45.

— Mike Cola

03/11/2026

The One Thing That Actually Gets You Lean After 50

After nearly 40 years owning a gym in New York and working with thousands of people, I can tell you something with certainty:

Getting lean and fit after 50 is not about finding another diet or workout plan.

It starts with making the decision that your health is a priority.

Once that decision is made, the process becomes much easier.

Over my career I developed a system called the Progressive Cycling Method™ that removes the guesswork from losing fat, building muscle, and getting back in shape after 45.

I’m also certified by the American College of Sports Medicine as an Exercise Physiologist, and I’ve seen firsthand what actually works long term.

But even the best system won’t work until you make that decision.

If you’re serious about getting lean, strong, and healthy again…

✅ DM me COACH and we’ll see if we’re a good fit to work together.

03/09/2026

Staying lean, strong, and healthy in your 60s isn’t about extreme workouts or complicated diets.

It comes down to a handful of habits done consistently.

In this video I break down 12 simple rules I personally follow in my 60s to stay:

• Lean
• Strong
• Mentally sharp
• And off unnecessary medications

Things like daily walking, lifting weights a few days per week, prioritizing sleep, staying socially active, and following what I call the Two-Day Rule.

These habits may sound simple — but they’re incredibly powerful when you actually live by them.

Most people ignore them until their health starts going in the wrong direction.

Start early with these habits and they can keep you independent, strong, and out of the nursing home.

If you’re a busy professional over 50 and want to lose 20–30+ pounds, improve your health markers, and stay strong for decades…

✅ DM COACH and I’ll send you the details.

Train for longevity.Protect your independence later.Most of us — myself included — want to delay assisted living or a nu...
03/08/2026

Train for longevity.
Protect your independence later.

Most of us — myself included — want to delay assisted living or a nursing home as long as possible.

If you’re in your 40s, 50s, or 60s, you’ve probably seen it happen already.

A parent.
A relative.
Someone who slowly lost their strength, mobility, and independence.

That’s the moment many people start asking themselves:

“What will my life look like in 20 years?”

The good news is that a lot of that future is influenced by the habits you build today.

Living a healthy longevity lifestyle usually means keeping a simple weekly structure like this:

• Resistance training about 3 days per week
• Higher-intensity cardio a couple of days per week
• Daily mobility and movement work
• Walking outside every day
• A diet built around high-protein, high-fiber, whole natural foods
• 7+ hours of sleep per night
• Proper hydration

None of this is extreme.

But you do have to start today and stay consistent with it.

The goal isn’t just to look better.

The goal is to still be strong, mobile, and independent decades from now.

👉 If you’re a professional over 45 and want help building a sustainable longevity plan, send me a DM with the word COACH.

03/07/2026

Want to Lose 50+ Pounds in Under 6 Months?

A woman recently DM’d me and said she wanted to lose over 50 pounds in 6 months.

So I walked her through the same 5-step framework I use with many of my private clients.

These are often busy professionals, CEOs, and executives over 45 who have tried dieting, fasting, and endless cardio but can’t seem to lose the weight consistently.

The solution usually isn’t doing more.
It’s structuring calories, protein, training, and intensity correctly so fat loss becomes predictable.

That’s the foundation of my Progressive Cycling Method™.

If you’re a busy professional over 45 and want to lose 25+ pounds the right way, there’s a smarter approach.

👉 DM me “COACH”.

03/07/2026

Over 50 and struggling with stubborn belly fat?

One strategy I use is 18:6 intermittent fasting combined with high-protein, high-fiber meals.

Today I’m fasting for 18 hours and eating within a 6-hour window.

Meal 1:
10 oz baked flounder with asparagus and tomatoes.

Meal 2:
8 oz lean steak, half a sweet potato, and string beans.

Two structured meals.
High protein.
High fiber.

This is one of the strategies inside my Progressive Cycling Method™, where I help busy professionals over 45 lose weight, build lean muscle, and improve their labs.

If you’re interested in working with me 1-on-1, message 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.