Mike Cola Fitness

Mike Cola Fitness Personal fitness training studio. Located in Mount Kisco, New York 10549.

I help professionals over 50 get leaner, stronger & healthier with private 1:1 concierge coaching.
👉 Message me COACH for private coaching
🧬 ACSM Exercise Physiologist 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, M

ike 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.

09/09/2026

I recently worked with a woman over 50 who was taking a GLP-1 and losing weight.

But she had one big concern:

She didn’t want to lose muscle along with the weight.

So we built her plan around losing body fat while maintaining as much muscle as possible.

We focused on the right nutrition, resistance training, daily activity, and accountability.

That’s the part I think a lot of people miss with GLP-1s.

The medication can be a very effective tool for weight loss, but you still need the right plan to maintain your muscle, improve your body composition, and keep the weight off.

If you’re over 45 and want to lose 20+ pounds over the next 3–6 months, maintain your muscle mass, and avoid that “skinny fat” look, 👉 DM or comment COACH to learn more about my private 1:1 coaching program.

Mike Cola
ACSM Certified Exercise Physiologist
40+ Years Coaching Experience

09/09/2026

At 51, she could diagnose a patient in minutes.

But when it came to her own eating habits, the case was far less clear.

She was a physician with a calendar packed tighter than an emergency room on a Monday morning. Patients needed her. Decisions needed to be made. Lunch was often something grabbed between appointments—or forgotten entirely until she found herself standing in the kitchen at night, eating whatever was easiest.

She didn’t need another diet with a hundred rules.

She needed a plan that could survive real life.

So we gave her three simple anchors.

First, she moved her meals into an early 16:8 eating window. Instead of eating late into the evening and starting the next day with more snacking, she finished dinner earlier and gave herself a clear overnight break.

Second, every meal had to answer one question:

“Where’s the protein?”

Third, we made high-fiber whole foods a regular part of her meals—foods that helped her feel satisfied instead of leaving her hungry an hour later.

That was it.

No dramatic detox. No sad bowls of lettuce. No pretending she had unlimited time to meal prep, exercise, and think about food all day.

Just a simple rhythm she could repeat, even when her schedule was chaotic.

And repetition changed everything.

Her appetite became easier to manage. Her calorie intake came down without constant tracking. Most importantly, she stopped relying on motivation to make every decision.

She had a structure.

That’s what many people miss about fat loss after 50.

You don’t need a plan that looks impressive on paper. You need one that still works when your day gets busy, your energy is low, and life refuses to cooperate.

👉 If you’re a busy professional over 50 and want to lose 20+ pounds of belly fat over the next 3–6 months, comment COACH below.

09/07/2026

One of the simplest things you can do for a sore, stiff lower back is WALK.

Next time you’re walking, place your hand on your lower back for a few steps. You’ll feel those muscles gently contracting with every stride.

That repeated, low-level movement is one reason walking can feel so good when your back is stiff.

And you don’t need to do it all at once.

Three 10-minute walks throughout the day can be even more practical than one long walk — especially if you’ve been sitting for hours.

At 64, walking is still one of the most important parts of my daily routine.

Simple movement done consistently is hard to beat.

✅ Follow for practical fitness and fat-loss strategies for adults over 45.

Mike Cola
ACSM Exercise Physiologist
40+ Years Coaching

09/05/2026

5 things you should do every week to stay lean, strong & healthy after 50:

1. 🚶‍♂️ WALK EVERY MORNING
Get outside early. The movement and morning light are great for your circadian rhythm, energy and overall health.

2. 💪 LIFT 3 DAYS PER WEEK
Three 45-minute strength workouts on non-consecutive days can go a long way toward maintaining muscle, strength and your metabolism as you age.

3. 😴 SLEEP 7+ HOURS
Training and nutrition matter, but recovery matters too. Make quality sleep a priority every night.

4. 🥩 EAT PROTEIN + FIBER WITH EVERY MEAL
Protein helps maintain muscle. Fiber helps keep you full and supports overall health. Build your meals around both.

5. 💧 DRINK AT LEAST ½ GALLON OF WATER
Stay hydrated throughout the day. I personally like adding a pinch of mineral salt to some of my water.

Do these 5 things consistently for the next 6 months and you may be surprised by how much your body, energy and overall health can change.

After 50, you don’t need a complicated plan.

You need a simple plan you can actually follow consistently.

👉 If you’re over 45 and want to lose 20+ lbs of stubborn body fat, get stronger and dramatically improve your health over the next 6 months, comment COACH below.

I’ll send you the details on my private 1:1 coaching program.

09/05/2026

This is a pretty typical scenario with the people I coach.

A 55-year-old executive who spent years putting most of his energy into his career and his family.

Somewhere along the way, he stopped making himself a priority.

He gained weight.
His body fat climbed over 30%.
His energy dropped.
He stopped feeling good in his clothes.
And eventually, he almost gave up on looking and feeling his best again.

I see this all the time with successful people over 50.

But here’s what I want you to know...

I’ve helped hundreds of men and women over 50 get leaner, stronger and healthier.

You don’t have to live in the gym.

You don’t have to starve yourself.

And you don’t have to turn your whole life upside down.

You need the right plan, consistency and accountability.

That’s exactly what my Progressive Cycling Method™ is designed to provide.

We cycle nutrition, training and recovery around your age, your schedule and your lifestyle so you can actually stick with it.

And think about how good it would feel to get that weight off.

To lose the belly.
To have your clothes fit again.
To have more energy.
To feel strong again.
To look in the mirror and actually feel good about what you see.

Being over 50 doesn’t mean you have to settle for 30%+ body fat.

You can get lean again.

You just need the right approach.

If you’re a busy professional over 45 and you’re ready to make yourself a priority again...

👉 Comment COACH below and I’ll send you the details about my private 1:1 coaching program.

09/04/2026

Simple Fat Loss Meal Plan After 50

Keep it simple:

Eat protein + fiber with every meal.

This will help keep you full, control your calories, and make it much easier to stay in a calorie deficit without feeling hungry all day.

Eating enough protein, along with a little resistance training, will also help you maintain muscle mass while losing body fat — which is important for supporting a healthy metabolism as you get older.

You don’t need a complicated diet. You need a simple meal structure you can consistently follow.

If you want to lose 20+ pounds of stubborn belly fat before the holiday season, now is the time to start.

👉 Comment COACH below to learn more about my private 1:1 coaching program.

09/04/2026

I’m 64, and this is simply how I live my life.

Nothing extreme. Nothing complicated. Just a handful of things I’ve learned over the years that help me stay lean, strong, healthy—and enjoy my life.

• Walk outside every day
• Lift weights regularly
• Get 7+ hours of sleep
• Eat a high-protein, Mediterranean-style diet
• Set short- and long-term goals
• Stay sexually active
• Travel and experience new things
• Spend time with people I enjoy

After more than 40 years in fitness, I’ve learned that being healthy isn’t about being perfect.

It’s about building a lifestyle you can actually live—and doing the important things consistently for years, not weeks.

That’s the same approach I take with the CEOs and professionals over 45 I coach privately. We build the nutrition, training and daily habits around their life—their work, travel, family and schedule—not the other way around.

If you’re over 45 and ready to make your body and health a priority again, comment COACH and I’ll personally send you some information about my private 1:1 concierge coaching.

— Mike
ACSM Exercise Physiologist
40+ years coaching

I just turned 64.And one of the biggest things I’ve learned with age is that a good life is just as much about what you ...
09/03/2026

I just turned 64.

And one of the biggest things I’ve learned with age is that a good life is just as much about what you stop giving your energy to as what you give your energy to.

I care less about impressing other people.
I don’t need to be liked by everyone.
I try not to obsess over things that don’t matter.
I’m more comfortable saying no when I want to say no.
I compare myself to other people less.
I waste less time worrying about things I can’t control.
And I certainly don’t need to be right all the time.

What do I care more about?

My health.
Staying strong.
How I treat other people.
Time with family and friends.
Keeping my word.
Having new experiences.
And having the freedom to live life on my own terms.

At 64, I still have goals. I still want to accomplish things. I still want to improve my body, my health, my business and myself.

But I’m much more selective about what deserves my time and energy.

You can always make more money.
You can replace most possessions.
You can’t make more time.

The older I get, the more important that becomes.

What do you care MORE about now than you did when you were younger?

09/03/2026

I coached a 53-year-old senior finance executive who had one of the most demanding schedules you can imagine.

Long days. Business dinners. Constant meetings. Travel. Very little control over when he could eat.

His biggest problem wasn’t knowing what to eat.

It was having the right food available when life got crazy.

So we changed his environment.

He started keeping healthy, high-protein foods in his office and at home. When he traveled, he packed high-protein, high-fiber bars so he wasn’t stuck grabbing whatever was available at the airport or hotel.

Nothing complicated.

But it made a huge difference.

That’s something I’ve learned coaching busy CEOs, business owners and professionals over 45:

Your diet usually doesn’t fall apart because you don’t know what’s healthy.

It falls apart because you’re hungry, busy and unprepared.

I follow the same rule myself at 64.

These are 4 foods I always keep in the house to make eating healthy almost automatic and help me stay lean, strong and healthy—even when life gets busy.

09/02/2026

Isometrics can be a great way to build strength and stability around your joints — especially as you get older.

One of the ways I like to use isometrics is at the end range of a movement.

Instead of just moving through that position, you stop, create tension and hold the contraction for 5–10 seconds.

This can help you build strength in positions where you may be weaker or less stable.

After 50, training isn’t just about lifting heavier and pushing harder.

It’s about getting stronger, maintaining muscle and learning how to train intelligently around the aches, injuries and limitations that tend to accumulate over the years.

That’s a big part of how I coach fitness after 50.

🔴 If you’re over 50 and want my help losing belly fat, rebuilding your muscle and strength, improving your health and learning how to train around injuries, comment REBUILD below.

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

,

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 Business

Send a message to Mike Cola Fitness:

Shortcuts

Share

Category