Mike Cola Fitness

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

CEOs & professionals over 45 trust Mike to transform their body & health with private 1:1 concierge coaching.
✅ Private 1:1 Concierge 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-stu

dio, 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.

I'm so proud of Deborah!She joined my coaching program because she wanted to try something different and lost 17 pounds ...
08/22/2026

I'm so proud of Deborah!

She joined my coaching program because she wanted to try something different and lost 17 pounds in 2 months.

She followed my Progressive Cycling Method, and the weight started falling off—without hunger or turning her life upside down.

✅Transform Your Body in 3-6 months with turning your life upside down!

Using my Progressive Cycling Method, you'll stubborn belly fat, build strength, boost energy, and enhance your mental focus-all without exhausting workouts or constant hunger.

👍 Ready to take control of your health and fitness? Message me: COACH to learn more!

08/19/2026

I’m away at the beach with my wife and kids for a few days, and today was just one of those perfect days. ☀️🌊

Good weather, time with the family, plenty of walking, good food… and a chance to slow down and enjoy it.

At 63, I appreciate days like this more than ever. 🙌

08/18/2026

I’m away with my wife and kids for a quick beach vacation, but I still want to keep my calories under control without feeling like I’m dieting.

Yesterday I used my OMAD 1.5 strategy — basically one meal plus a small “half meal” for the entire day.

I started the day with plenty of water and some black coffee. Later, I had a Quest protein bar, then enjoyed a nice big dinner with the family — including a couple of light beers. 🍺

That’s it.

One small meal + one big meal = OMAD 1.5.

It’s one of my favorite strategies for vacations and travel because I can enjoy a big dinner, have a couple of drinks, and still keep my total calories for the day under control.

At 63, I’m not interested in being perfect. I’m interested in having strategies that work in the real world.

That’s what my Progressive Cycling Method™ is all about.

08/17/2026

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, string beans.

Two structured meals.
High protein.
High fiber.

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

08/15/2026

I eat small, high-protein meals like this all the time.

A can of sardines, some leftover filet of sole from dinner, and blueberries. Nothing complicated.

These are the types of foods I always keep in the house.

I always have sardines. I always have blueberries and other fruit. And when I make protein for dinner, I usually make a little extra so I have some left over for the next day.

That makes it incredibly easy to put together a healthy snack or mini-meal like this in a couple of minutes.

High protein. Whole foods. Satisfying.

If you’re hungry between meals, these are the types of foods you want to reach for — especially if you’re over 45 and trying to stay lean and strong.

Mike Cola
ACSM Certified Exercise Physiologist
The Over 45 Fit Project™

After more than 40 years coaching and working with adults of all ages, I’ve learned something about the happiest and hea...
08/14/2026

After more than 40 years coaching and working with adults of all ages, I’ve learned something about the happiest and healthiest people over 50:

They keep the important things simple.

I’m 63, and these are the same principles I’ve followed myself for years.

Walk outside every day.

Lift weights regularly.

Get 7+ hours of sleep.

Eat a high-protein, Mediterranean-style diet.

Set short & long-term goals.

Stay sexually active.

Travel and experience new things.

Spend time with people you genuinely enjoy.

You don’t need to obsess over every new health hack, supplement or complicated routine.

Get the big things right and do them consistently.

I believe your 50s, 60s, 70s and beyond can be some of the strongest, healthiest and most fulfilling years of your life.

I’m doing my best to live that way myself.

— Mike Cola
ACSM Certified Exercise Physiologist

08/13/2026

I fasted for 18 hours today, and this is how I broke my fast.

🥩 10 oz. sliced steak
🥑 Small avocado
🫐 ½ cup blueberries
🥖 2 high-fiber sourdough crackers

High protein. High fiber. Whole foods. And most importantly—satisfying.

If you’re a busy professional over 50 trying to lose stubborn belly fat, start by structuring more of your meals like this.

Keep the protein high, get plenty of fiber, eat mostly whole foods, and make your meals satisfying enough that you’re not looking for something else an hour later.

Simple strategies executed consistently work.

—Mike Cola
ACSM Certified Exercise Physiologist

08/12/2026

Why You Need to Get Outside Every Day After 50

It’s so important to spend time outside every day.

Natural light helps regulate your circadian rhythm—your body’s internal 24-hour clock. It can support better sleep, energy, and overall health. Sun exposure can also help your body produce vitamin D.

I know it can be challenging when you’re working hard and spending most of your day in an office, but even a 10-minute walk outside at lunch can make a difference.

Get outside. Walk. Get some natural light.

08/12/2026

Why do successful professionals over 45 hire me as their private coach?

After 40 years of coaching, I’ve learned that getting leaner, stronger, and healthier after 45 isn’t about pushing harder all the time.

It’s about focusing on the right thing at the right time.

That’s why I developed my Progressive Cycling Method™, the foundation of The Over 45 Fit Project™.

The method moves you through 3 strategic phases:

Phase 1 — Fat-Burning Reset
Reduce stubborn body fat while maintaining muscle.

Phase 2 — Muscle Rebuild & Longevity
Rebuild strength, muscle, mobility, and physical capacity.

Phase 3 — Health & Lifestyle Optimization
Improve health markers and integrate everything into a sustainable lifestyle.

You still work on nutrition, strength, cardio, and recovery throughout the program — but each phase has one primary focus, and everything is adjusted as you progress.

What’s included in The Over 45 Fit Project™:

✔ Personalized nutrition plan
✔ Personalized strength, cardio & walking plan
✔ Daily accountability inside my private coaching app
✔ Direct messaging access with me
✔ Private 1-on-1 coaching calls
✔ Weekly live coaching & education workshops
✔ Ongoing adjustments for travel, business dinners, holidays & real life

This isn’t a program I hand you and leave you to figure out. I personally stay involved, monitor your progress, and adjust the plan as your body changes.

✅ If you’re a high-achieving professional over 45 and want to learn more about working with me privately:

Comment 👉 COACH below and check your private messages.

Mike Cola
ACSM Certified Exercise Physiologist

08/11/2026

How I break my 18-hour fast.

Chicken, avocado, blueberries and plain Greek yogurt.

High protein. High fiber. Nutrient dense. Simple.

An 18-hour fast gives you a 6-hour eating window, which naturally makes it easier to eat two satisfying meals instead of eating throughout the entire day.

It’s one of my go-to strategies for keeping calories under control, and it can work especially well for busy professionals.

I coached an attorney who spent long hours working at his desk and had very little time to think about food during the day.

An 18:6 fasting schedule with two meals worked extremely well for him. Instead of trying to manage food all day, we simplified his eating window and built two substantial meals around protein, fiber and whole foods.

That’s the key: the strategy has to fit the person and their real life.

I’ve used different forms of intermittent fasting for years, both personally and with my private coaching clients. It’s a tool—not a rule.

I help successful adults over 45 make smarter decisions about their body and health so they can stay lean, strong and healthy for decades.

✅ If you're interested in my Private 1:1 Concierge Coaching, DM me COACH.

—Mike Cola
ACSM Certified Exercise Physiologist

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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