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.

12/30/2025

Trying to Stay Jacked After 50 💪

Every New Year, I like to look back at a few physique photos from over the years.

Now I’m 63… and I’ll be honest — it’s strange realizing your “best lifts” are behind you.
The goal isn’t chasing PRs anymore.

But I still try to stay in pretty good shape for a 63-year-old guy.

My priorities have changed:
• stay lean
• maintain muscle
• protect my joints
• move pain-free
• keep great bloodwork
• enjoy my life and stay around a long time

Lifting weights after 50 isn’t about ego anymore.

It’s about independence.
It’s about health.
It’s about aging WELL — not just getting older.

If you’re over 45 or 50, don’t quit on your body.
You’ve got plenty left in the tank.

✅ 7 Benefits of lifting after 50

1️⃣ Keeps your metabolism higher
2️⃣ Prevents muscle loss and frailty
3️⃣ Protects your joints and posture
4️⃣ Improves insulin sensitivity and blood sugar
5️⃣ Boosts bone density (prevents osteoporosis)
6️⃣ Reduces belly fat and inflammation
7️⃣ Keeps you confident, capable, and independent.

🔥 If you’re a CEO or professional over 45 and want to lose 20+ pounds of stubborn belly fat in the next 90 days, DM me: COACH

12/29/2025

Full Day of Eating for Fat Loss with Intermittent Fasting After 45 👍

Intermittent fasting can be incredibly effective after 45 — when it’s done the right way.

In this video, I walk you through a full day of eating using early time-restricted feeding..

This is a simple strategy I like to use between holiday feasts or higher-calorie events to keep calories under control without feeling deprived.

🔥 Want to lose 20+ pounds of belly fat in the next 90 days?
👉 DM me COACH to learn more about my one-on-one elite coaching program.

Client came to me after trying every diet and “metabolism trick” you can imagine.He thought something was wrong with his...
12/28/2025

Client came to me after trying every diet and “metabolism trick” you can imagine.

He thought something was wrong with his body.

There wasn’t.

His mindset was the problem — not his metabolism.

Month 1 we didn’t overhaul his diet.
We worked on his identity.

Stopped saying “I have no discipline.”
Started saying “I’m rebuilding my health.”

Month 2 we added structure — simple habits:
walking, lifting, protein, sleep.

Month 3 he was down 20+ pounds.
Same age. Same metabolism.
Different standards.

Getting in shape after 50 is 10% physical and 90% mental.

Your body will eventually follow
whatever story you keep telling yourself.

🧠 Fix the thoughts.
🏃‍♂️ The habits follow.
💪 The results take care of themselves.

♻️ Share this with someone who’s hard on themselves
👇 Comment COACH if you’re ready to change how you think about your health

— Mike

12/25/2025

The Real Fat-Loss Cheat Code After 50 🧠

Most people try to lose weight by changing habits… but the people who stay lean after 50 change their identity.

When you see yourself as:
👉 a fit person
👉 a healthy person
👉 someone who takes care of their body

…your choices naturally follow.

My clients who say,

“I know I might gain a couple pounds over the holidays, but I’ll take it right back off after”
have already WON.

They don’t panic.
They don’t spiral.
They don’t “start over Monday.”

Why? Because their identity has shifted.

They no longer see themselves as “out of control” around food.
They see themselves as fit, healthy, optimal-weight people — and they act in alignment with that identity.

Once that clicks, it truly feels like a cheat code:
🎄 holidays don’t derail you
🎂 birthdays don’t derail you
🚗 travel doesn’t derail you

You simply get right back on track.

Change your identity first… and fat loss after 50 becomes simple.

🔥 If you’re over 45 and want help making that shift (not just another diet)…
👉 DM me COACH and I’ll send you details about my coaching program.

Eating More Tonight — And Still Losing Fat After 50!Christmas 🎄 Eve in our house always looks like this ⬆️Seafood salad ...
12/24/2025

Eating More Tonight — And Still Losing Fat After 50!

Christmas 🎄 Eve in our house always looks like this ⬆️
Seafood salad my wife makes (unreal).
Italian antipasto.
Pasta + seafood for the main course.

And yes — tonight and tomorrow I’ll be in a positive energy balance.

That’s not a mistake.
That’s the plan.

If you’re over 50 and trying to lose fat, here’s something important most people never learn:

You don’t fail fat loss by eating more for a day or two.
You fail by turning a holiday into a 2–3 week spiral.

Most of the scale weight people “gain” after holidays is water weight, not body fat.
Real fat gain comes from staying in a surplus day after day after day.

This is why calorie cycling matters — especially after 45–50.

Eat more on purpose when it makes sense.
Enjoy the holidays without guilt.
Then cycle calories back down and get right back to structure.

Friday? I’ll tighten things up.
Weekend? Back to normal.
New Year’s? Same approach.

No punishment.
No extremes.
Just consistency over time.

This is how adults over 50 stay lean, strong, and sane.

If fat loss feels harder than it used to and you’re tired of all-or-nothing thinking, I built a short Metabolic Assessment specifically for adults 45+ that shows you what’s most likely holding you back right now.

👉 DM me MET and I’ll send it to you.

Enjoy the food.
Trust the process.
Get right back on track.

12/23/2025

⚡️5 Breakfasts For Fat Loss After 50⚡️

Most people over 50 think they’re eating a healthy breakfast, but the combination of foods is quietly driving hunger, cravings, and stalled fat loss.

Your first meal after the overnight fast sets blood sugar, appetite, and energy for the rest of the day.

When breakfast is high in sugar and low in protein, blood sugar spikes, crashes, and fat loss gets harder — even if the food looks “clean.”

Here are 5 common “healthy” breakfasts that cause problems, and what to eat instead 👇

1️⃣ Multigrain cereal with skim milk and fruit
👉 Mostly fast carbs, very little protein
👉 Blood sugar spike → hunger soon after
✅ Better option: oatmeal with a scoop of whey protein isolate, ground flaxseed, and a few berries

2️⃣ Fruit-heavy smoothies
👉 Liquid calories + lots of sugar
👉 Poor satiety, hunger an hour later
✅ Better option: protein shake with whey isolate, berries, spinach, and water or unsweetened almond milk

3️⃣ Toast with jam, honey, or nut butter
👉 Quick energy, then a crash
👉 Triggers cravings later in the day
✅ Better option: eggs with whole-grain toast and fruit

4️⃣ Yogurt bowls with granola and honey
👉 Sugar + oils disguised as “healthy”
👉 Easy to overeat without feeling full
✅ Better option: high-protein Greek yogurt or cottage cheese with berries and chia or flax.

5️⃣ Flavored coffee drinks (lattes, mochas, Frappuccinos)
👉 Liquid sugar + creamers + syrups
👉 Blood sugar spike before you’ve eaten real food
✅ Better option: black coffee or coffee with collagen powder, plus real food later if needed

The breakfasts that work best after 50 prioritize protein, fiber, and blood sugar control.

✅ Eggs with veggies and fruit
✅ Oatmeal with protein and flax
✅ Cottage cheese or high-protein yogurt with fruit
✅ Protein coffee + real food later
✅ Egg scrambles with toast

You don’t need to eat less.
You need to eat smarter.

👉 If fat loss feels harder after 50, take my free Metabolic Assessment and see what to focus on right now. Results in about 60 seconds.

✅ DM me “MET” and I’ll send it to you.

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.

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/

Alerts

Be the first to know and let us send you an email when Mike Cola Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Mike Cola Fitness:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category

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.