Mike Cola Fitness

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.

02/19/2026

🔥Your Summer Body Is Earned Now

You can’t compress a 4-month transformation into 4 weeks.

The busy professionals I work with who are lean every summer don’t panic in May.

They build it in March.
They protect it in April.
They refine it in May.

They give their body time to respond.

Fat loss after 45 still happens fast when you do it correctly…

…but it doesn’t happen instantly.

This is exactly why the Progressive Cycling Method™ works so well. It gives your body the structure it needs to drop fat while maintaining muscle, energy, and performance.

If you wait until summer, you’re too late.

If you start now, you’re right on time.

👉 If you’re a busy professional over 45 and you’re ready to do this properly, send me a message with the word COACH.

02/18/2026

Why Accountability Is The Missing Piece For Fat Loss After 45.

Most busy professionals over 45 understand the basics.

They know they need better habits.
They know they need structure.

But without accountability, it’s easy to fall out of consistency.

In this video, I explain why accountability is often the turning point—and how my clients use it to lose 20+ pounds of stubborn belly fat, improve their blood work, and rebuild a lean, strong body.

👉 If you’re a busy professional over 45 and you’re ready to take this seriously, comment COACH or send me a message with the word COACH and we’ll see if it’s the right fit.

02/17/2026

Are you a busy professional or executive over 45 who needs to lose stubborn belly fat?

The 5:2 diet is a simple way to create a calorie deficit without having to restrict yourself every single day.

You eat normally five days per week and reduce calories on two days, which helps get the scale moving in the right direction.

This is one of the strategies I use with my private coaching clients to help them break through plateaus, drop stubborn belly fat, improve their blood work, and start looking and feeling like themselves again.

👉 Comment or direct message me COACH to learn more about my elite 1:1 coaching program.

02/16/2026

The leanest, most fit busy professionals don’t rely on perfect schedules.

They rely on standards.

They don’t skip when work gets busy.

They adjust.

10 minutes.
20 minutes.
30 minutes.
Whatever time they have.

They execute anyway.

That’s how they stay lean while running companies, leading teams, and carrying real responsibility.

👉 If you’re a busy professional over 45 ready to lose 20+ pounds and rebuild your physique, send me a message with the word "COACH".

02/15/2026

6 Things I Say to Myself Every Day to Stay Lean, Strong, and Healthy After 50

It’s not always easy to stay on track.

Life gets busy. Stress builds up. It becomes very easy to slip back into old habits.

These are six simple things I remind myself every single day.

They help me stay focused, stay disciplined, and keep moving in the right direction.

This is how I protect my health. This is how I stay lean and strong after 50.

If you’re a CEO or professional over 45 and want help rebuilding your body, losing the belly fat, and getting back in shape…

✅ DM me COACH to learn more about my 1:1 transformation program

02/14/2026

02/14/2026

Fat loss meal plan for busy professionals over 45... you can lose the stubborn belly fat if you structure your meals like this.

The Over-45 Fit Project —
Fitness & Fat Loss Coaching for CEOs & Professionals

If you're a busy CEO or professional over 45 who wants to get lean, strong, and lab-healthy— without extreme diets or living in the gym - this program is for you..

✅ If you want to:
* lose stubborn belly fat
* improve your blood work
* increase energy and strength
* build habits you can stick with..then my one-on-one private coaching program might be a great fit.

In The Over-45 Fit Project, you work directly with me..
✅ You'll get:
* customized nutrition and training
* daily accountability
* lifestyle and habit coaching
* simple and sustainable structur

👉 Comment COACH or DM me COACH to learn more and see if it's the right fit for you.

02/13/2026

I Snacked Between Meals for Decades — Here’s How I Finally Stopped

For years, I couldn’t go a few hours without eating.

Not because I was starving.
Because I believed I had to be.

I wanted to be bigger and stronger, so I trained myself to snack every chance I got.
That mindset followed me for decades.

In this video, I’m just sharing what finally helped me break that habit.

👉 If you’re a busy professional over 45 who wants to lose body fat, build lean muscle, and improve your labs without extreme dieting, DM COACH and I’ll send you the details on my 1:1 coaching.