Mike Cola Fitness

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

I help successful adults over 50 lose 20+ lbs of belly fat in 90 days while getting stronger and healthier.
👉 Private 1:1 Coaching: DM COACH
🧬 ACSM Exercise Physiologist | 40+ years
🌎 Online across the U.S. 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 ei

ther 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.

08/28/2026

Here’s a full day of eating for fat loss after 50.

Three simple, high-protein, high-fiber, moderate-calorie meals that are filling, satisfying and make it much easier to stay in a calorie deficit.

MEAL 1:
3 scrambled eggs with a handful of cherries

MEAL 2:
1 can of sardines
4 oz smoked salmon
½ avocado
½ cup cherries 🍒

DINNER:
10 oz Cajun-style shrimp
Sweet potato
1 cup cauliflower vegetable mix

Nothing complicated. Just real food, plenty of protein and fiber, and calories kept under control.

That’s the key to fat loss after 50: finding meals you actually enjoy that keep you full while making it easier to stay in a calorie deficit.

Want more meal ideas like this?

I put together 7 of my go-to fat-loss meals — all under 700 calories and packed with 50g+ of protein.

👉 Comment 7MEALS and I’ll send you the FREE PDF.

08/28/2026

Once you understand that the most important part of losing body fat is getting into a calorie deficit, the whole fat-loss process gets a lot easier.

Carbs don’t make you fat.

Fat doesn’t make you fat.

Eating too many calories makes you fat.

Personally, I like a high-protein, high-fiber, moderate-carb diet. I think it works incredibly well for most people because it keeps you full, helps maintain muscle, and makes it easier to control calories.

But you have to get this into your head:

Fat loss is about calories.

You can argue about carbs, fats, fasting, keto, meal timing and every other diet strategy you want. But if you’re consistently eating fewer calories than your body burns, you’re going to lose weight.

That’s also why I’m a big believer in tracking your calories—at least until you really understand how much you’re eating.

Stop making fat loss more complicated than it needs to be.

Get into a calorie deficit.
Eat plenty of protein and fiber.
Stay consistent.

It really can be that simple.

08/27/2026

I just turned 64.

And after 40+ years of training, owning a gym, coaching people and experimenting on myself, I’ve learned something:

Staying fit as you get older is actually pretty simple.

Here are 10 things I live by.

1. Get outside every day. I’m a big believer in circadian rhythm. Get early morning sunlight and spend as much time outdoors as you can. I swear, the more time I spend outside, the better I sleep that night.

2. Walk every day. I’d rather walk outside, but if the weather is terrible, I hit the treadmill. And add some backward walking. It’s been incredible for keeping my knees strong.

3. You have to lift weights. But you don’t have to kill yourself. I cycle my intensity. In a 10-week cycle, I may only really push to failure during the last 2 weeks.

4. Keep lifting simple. Basic movements work. And NEVER train through pain. At this age, I want to get stronger, not beat up my joints.

5. Heavy isn’t everything. I love moderate weights, slower reps and keeping tension on the muscle. Get a great pump without pounding your joints.

6. Don’t forget your heart. VO₂ max matters. I like 2 short HIIT workouts a week—20 minutes or less. That’s plenty.

7. Live by my Two-Day Rule. Miss a workout? Fine. Overeat? Fine. Bad night’s sleep? It happens. Had a few drinks? Okay. Just don’t do any of them 2 days in a row. That one rule can keep you on track for decades.

8. Stop making food so complicated. Find 10–12 high-protein, high-fiber meals you love and eat them 90% of the time. Save the variety for restaurants, vacations and having fun.

9. Sleep at least 7 hours and drink a ton of water. I drink close to a gallon a day. These two boring things matter more than most “hacks” you see online.

10. And maybe the most important one...

ENJOY YOUR LIFE.

Spend time with your family. See your friends. Travel. Have hobbies. Try new things. Laugh. Stay curious. Have an active s*x life.

I want to be lean. I want to be strong. I want to be healthy.

But I want all of those things for one reason:

So I can keep doing MORE of the things I love with the people I love for as long as I possibly can.

That’s what fitness means to me at 64

I turned 64 yesterday.It reminded me of a line from one of my favorite James Taylor songs, “Jump Up Behind Me,” from his...
08/26/2026

I turned 64 yesterday.

It reminded me of a line from one of my favorite James Taylor songs, “Jump Up Behind Me,” from his Hourglass album.

“I know now, only one thing matters in these days… One thing, true love, love and love alone, true love.”

That line has stayed with me for years.

And the older I get, the more I understand it — and the more I appreciate it.

Health matters. Staying strong matters. Doing meaningful work matters.

But at the end of the day, the people you love and the people who love you are what make all of it worthwhile.

08/25/2026

Do you realize how much better you could feel if you finally lost the 20 pounds of stubborn belly fat you’ve been trying to lose for years?

More energy.
Better sleep.
Better focus.
More confidence.
And you’ll look and feel better in your clothes.

Most people over 50 already know what they should be doing.

The problem is doing it consistently.

That’s where accountability can make all the difference—having someone in your corner every single day keeping you focused, making adjustments, and getting you back on track when life gets in the way.

👉 If you’re over 50 and struggling to lose 20+ pounds of stubborn belly fat, comment COACH or DM me COACH to learn more about my private 1:1 coaching program.

08/25/2026

Just got back from a few days at the beach in the Hamptons.

And yes—even when I’m keeping an eye on my calories, vacation is still vacation. 😂

A little more food. A couple of drinks. Different schedule. It adds up.

But here’s the key: I don’t let a few vacation days turn into a few vacation weeks.

As soon as I get back, I like to nip it in the bud immediately.

Today I fasted for 20 hours, then had two healthy, high-protein, high-fiber meals.

No guilt. No trying to “work off” everything I ate. I just tighten things up right away with a low-calorie reset day and get back to my normal routine.

That’s been one of my biggest strategies for staying lean as I get older:

Enjoy the vacation. Then shut it down when you get home. 😂

If you’re over 50 and want to lose 20+ pounds of stubborn belly fat over the next 3–6 months, comment COACH below or DM me COACH to learn more about my private 1:1 coaching program.

08/23/2026

Fasting for 24 hours one day per week can be a great strategy after 50 to help reduce your weekly calories and improve your metabolic health.

And it’s a lot easier than you might think.

I like doing a 24-hour fast on one of my busiest days. For me, that’s typically Monday. When you’re busy and focused, you’re not thinking about food all day.

There’s also a mental benefit: you learn that being a little hungry is OK. You don’t have to immediately react to hunger by eating. That confidence can make controlling your diet the rest of the week much easier.

And don’t worry about suddenly losing muscle because you fast for 24 hours. If you’re eating enough protein and following a healthy diet the other six days of the week — while consistently resistance training — an occasional 24-hour fast can fit very well into a fat-loss plan.

I use strategies like this as part of my Progressive Cycling Method™ — instead of trying to diet the exact same way every single day.

If you’re over 50 and want to lose 20+ pounds of stubborn belly fat over the next 3–6 months, comment COACH below or DM me COACH to learn more about my private 1:1 coaching program.

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. 🙌

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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