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 eit

her 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.

06/13/2026

One and a half meals per day is one of my favorite intermittent fasting strategies.

I call it OMAD 1.5.

Instead of eating three meals and snacks, I’ll have one small protein-focused meal and one larger dinner.

I use it while traveling, on vacation, after a big Saturday night, or anytime I want a lower-calorie day without feeling deprived.

The goal is simple:

Keep calories lower.
Keep protein high.
Stay consistent.

If you’re over 50 and want to lose 20+ pounds of stubborn body fat without living in the gym, comment COACH and I’ll send you information about my private coaching program.

Mike Cola
ACSM Exercise Physiologist

06/10/2026

One of the reasons I stay lean while traveling…

I skip the free hotel breakfast.

Not because breakfast is bad. Not because I’m trying to be “perfect.”

It’s because I know we’ll probably be going out for a great dinner later.

I’d rather save my calories for the meals I enjoy the most.

Most people overeat all day while traveling and then wonder why they gain weight.

I take the opposite approach.

Most days I’ll follow a simple 2MAD (2 Meals A Day) schedule and save plenty of room for dinner, dessert, wine, or whatever experience comes with the trip.

You don’t have to choose between staying lean and enjoying life.

You just need a strategy.

Comment - 2MAD and I’ll send you my free 2 Meals A Day fat-loss PDF.

06/09/2026

Food quality or calories?

The answer is both.

In this workshop, I break down the 3 factors I focus on with my private coaching clients:

âś… Food Quality
âś… Food Timing
âś… Calories

Food quality helps control hunger.

Food timing helps control calories.

Calories determine the outcome.

When all three work together, fat loss becomes much easier.

This is adapted from one of the weekly workshops I conduct with my private coaching clients.

✅ If you’d like to lose 20+ pounds over the next 3-6 months while maintaining muscle and improving your health, comment COACH and I’ll send you information about my personalized coaching program.

06/06/2026

Turning 64 at the end of the summer.

Every year around this time, I stop at the same spot on one of my walking routes and take a quick photo or video.

Not because I’m obsessed with how I look.

Because it’s a reminder to check in with myself.

How’s my health?

How’s my energy?

How’s my strength?

How’s my mobility?

Right now I’m in a little mini-cut. No alcohol, tightening things up, and getting ready for my annual physical in a few weeks.

After that, I may keep going and see how lean I can get by the end of the summer.

Not because I’m trying to look 25 again.

Because I believe taking care of yourself is a form of self-respect.

At 64, my goal isn’t just to live longer.

It’s to stay strong, healthy, active, and fully engaged in life for as long as possible.

If you’re over 50 and want help losing body fat, building strength, improving your health, and creating a personalized plan that fits your lifestyle, DM me:

👉 COACH

and I’ll send you information about my private coaching program.

Most people spend decades building their careers, businesses, and wealth.Then they slowly stop investing in the one asse...
06/06/2026

Most people spend decades building their careers, businesses, and wealth.

Then they slowly stop investing in the one asset that makes it all possible:

Their health.

After 50, the goal isn’t just to live longer.

It’s to have the energy to buy the Porsche.

Take the trip.

Play with your grandkids.

Spend a summer in Northern Italy.

Enjoy a month in the South of France.

Walk into a room with confidence.

And fully enjoy the life you’ve worked so hard to build.

That’s why I still prioritize strength training, nutrition, sleep, mobility, and taking care of myself at 63.

Not because I’m trying to be 25 again.

Because I want to be fully engaged in life today… and decades from now.

If you’re a successful professional over 50 and want help losing stubborn body fat, improving your health, building strength, and creating a personalized plan that fits your lifestyle, DM me the word:

👉 COACH

and I’ll send you information about my private coaching program.

06/05/2026

Today I broke my 18-hour fast with sardines, avocado, blueberries, and plain Greek yogurt.

High protein.
Healthy fats.
Fiber-rich carbs.

Simple meals like this are a big reason I’ve been able to stay lean and healthy in my 60s.

Most people don’t need a more complicated diet. They need a more repeatable one.

If you’d like help building a personalized fat-loss plan, 👉 DM me COACH.

06/04/2026

The best fat loss hack after 50 isn’t a supplement.

It’s not a detox.

It’s not a fat burner.

It’s having 10-12 high-protein, high-fiber meals you can eat on repeat.

When you know what you’re eating ahead of time, staying within your calories becomes dramatically easier.

The leanest people I know don’t spend all day deciding what to eat.

They have a simple system.

A small list of meals they enjoy.
A plan they can stick to.
And enough protein and fiber to stay satisfied.

👉 Comment 7MEALS and I’ll send you 7 high-protein, high-fiber meal ideas.

✅ If you’re ready for a personalized plan, DM COACH.

06/02/2026

If you’re over 50, eating high protein, training, trying to “do the right things”… but still not as lean as you’d like to be…

This may be why.

One of the biggest mistakes I see smart, successful adults make is eating plenty of protein…

while accidentally taking in hundreds of unnecessary calories.

In this shortened behind-the-scenes training from one of my private coaching workshops, I break down:

âś… Why protein matters for staying lean after 50
âś… The protein-to-calorie ratio mistake most people miss
âś… Smarter protein choices that help control calories without feeling deprived
âś… Restaurant mistakes that quietly add hundreds of calories
âś… Simple food swaps that make fat loss easier while helping protect muscle

No gimmicks.

No crash dieting.

No spending hours in the gym.

Just smarter nutrition strategies for staying lean, strong, and healthy after 50.

Want my FREE Protein-to-Calorie Ratio Cheat Sheet + food swaps guide from the live stream?

Comment 👉 RATIO below and I’ll send it to you.

06/01/2026

If you’re over 45 and struggling to lose stubborn body fat, this concept can change everything:

Protein-to-calorie ratio.

Most people focus on “getting enough protein”…

But if your protein is coming from high-calorie sources, you can easily hit your protein target and still overeat calories.

That’s why I prioritize lean protein sources:

✔️ Lean cuts of meat
✔️ Fish that isn’t fried
✔️ Low-fat dairy
✔️ Plain Greek yogurt (one of the best protein-to-calorie foods there is)

You don’t need to starve yourself.

You just need to get smarter about how you hit your protein goal.

If you want to lose stubborn fat, improve labs, and stay lean after 50 without obsessive dieting…

👉DM me “COACH” and let’s talk.

05/31/2026

What I eat after an 18-hour fast at 63 👇

Today I broke my fast with 4 pasteurized eggs, 6 ounces of sliced steak, and blueberries — one of my favorite high-protein go-to meals.

And here’s what I’ve noticed after coaching adults over 50 for decades…

When people start eating more meals like this — high protein, simple, filling, and nutrient-dense — the weight often starts coming off.

Why?

Because meals like this help keep you full, support muscle, and naturally make it easier to eat fewer calories without feeling deprived.

After 50, fat loss usually becomes a lot easier when you stop snacking all day and start prioritizing protein and structure.

For many people, an 18:6 fasting schedule and 2 meals a day can make staying in a calorie deficit feel much easier.

The goal isn’t perfection.

The goal is consistency.

Lean. Strong. Lab-Healthy. After 50.

If you’re over 50 and want help losing stubborn fat, building muscle, improving your labs, and feeling better…

👉 Comment: 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

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