Mike Cola Fitness

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

I help professionals over 50 lose stubborn belly fat, build lean muscle & improve blood work
👉 Private 1:1 coaching: DM COACH to apply
🧬 ACSM Exercise Physiologist | 40 yrs 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.

10/12/2026

Two birthday parties this weekend—one Saturday and one Sunday for my kid’s birthday.
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I enjoyed both. And I ate more than I normally do.
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So today, I decided to fast for 18 hours and give myself a six-hour eating window to help keep my calories down.
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I don’t do this every day. I adjust my eating to fit my life.
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That’s part of my Progressive Cycling Method™. Enjoy the family celebrations, then bring some structure back into the week.
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A shorter eating window helps me eat less without counting every bite. But I still want the food I eat to deliver plenty of protein, fiber, and nutrition.
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This video shows one of my favorite meals to break a fast:
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My wife’s homemade buffalo chili, avocado, blueberries, and half an apple with cinnamon. Perfect for apple season.
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My serving of chili provides about 50–60 grams of protein, and the fruit and avocado add fiber and flavor.
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One thing I always tell my coaching clients: keep a protein-rich meal ready in the refrigerator. It’s much easier to eat well when all you have to do is heat it up.
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Want my wife’s buffalo chili recipe?
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Comment “Buffalo recipe” and I’ll send you the link to my video showing you how to make it.
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— Mike Cola
ACSM Certified Exercise Physiologist
40+ years of coaching experience

The more stressful life gets, the more I value my daily walk.At 64, it’s one of the best habits I have for taking care o...
10/12/2026

The more stressful life gets, the more I value my daily walk.

At 64, it’s one of the best habits I have for taking care of both my body and my mind.

This photo was taken in Maui, Hawaii, while I was out for a long walk.

Beautiful place. But you don’t need an ocean view to give yourself a little breathing room.

A neighborhood street works, too.

When you run a business, take care of a family, and have people counting on you, there’s always something demanding your attention.

It’s easy to spend the entire day responding to everyone else and never take a moment for yourself.

That’s one reason I make walking part of every day.

Time to move. Time to think. Time to let the noise settle.

Walking won’t make every problem disappear. But stepping away can give you a little more perspective before you return to it.

And the habit matters.

Don’t save your walks for vacations or wait until you feel overwhelmed. Make that time part of your normal day.

Start with ten minutes. Put the phone away. Give yourself permission to be unavailable for a little while.

You don’t have to solve everything on that walk.

Just take it.

If you’re over 50 and want help building a routine that supports your health, strength, and busy life, I coach clients privately, one-on-one.

DM me COACH to learn about working together.

10/12/2026

I’m 64. I started lifting weights at 16.

Nearly 48 years later, I appreciate it more than ever.

Training helped shape my career, but the benefits go far beyond my work—or how I look.

I want to travel, walk for miles, carry my own bags, and keep doing the things I enjoy.

At this point in my life, that’s a big reason I keep showing up.

And you don’t need to have started at 16 to make your next ten years stronger.

If you’re over 50 and you’ve spent years putting your career and everyone else first, you haven’t missed your chance.

Start where you are. Build a routine you can stick with. Give yourself time to improve.

At 64, I’m training for the life I want at 80.

Want my help losing body fat and building strength? I coach adults over 50 privately, one-on-one.

Comment COACH and I’ll send you the details.

10/10/2026

Creatine may be one of the most useful supplements you can take after 50.

It can help support strength, lean muscle, training performance — and there’s even some interesting research around creatine and brain health as we age.

But there are still a lot of questions:

How much should you take?
Do you need a loading phase?
Does it cause water weight?
What about creatinine on your blood work?
Is it safe for your kidneys?
Should you cycle it?

I recently covered all of this in my weekly private coaching workshop with my clients, and this is an edited version of that workshop.

I also share how I personally use creatine and why my approach has changed over the years.

If you’re over 50 and want to get leaner, stronger and healthier — and you’d like my help personally — DM me COACH and I’ll send you the details.

— Mike Cola
ACSM Certified Exercise Physiologist
40+ Years in Health & Fitness

10/10/2026

One reason I personally don’t love “loading” creatine with 20 grams a day:

You can increase muscle creatine stores pretty quickly — and for some people, performance in the gym can improve fast.

My concern is that your muscles, joints and connective tissue haven’t necessarily had the same time to adapt to that increased workload.

I’d rather start lower, build up gradually and let the body adapt along the way.

Creatine can be an excellent supplement after 50. I just don’t think more, faster, is always better.

Full creatine breakdown is now on my YouTube channel.

If you’re over 50 and want help getting leaner, stronger and healthier, DM me COACH.

10/09/2026

Another client taking a GLP-1 just signed up for my private coaching.

Her doctor didn’t just prescribe the medication and tell her to rely on that.

He told her she also needed to eat better and start exercising.

The problem was, she didn’t get much guidance on exactly what to eat or exactly how she should train while losing weight.

That’s where I come in.

Because when your appetite is lower, I want the food you do eat to count.

So we’re focusing on a high-protein, high-fiber, nutrient-dense diet along with a simple strength-training plan designed to help her maintain muscle while she loses fat.

Three short strength workouts per week.

Daily walking.

No need to kill herself with cardio.

She was nervous about taking a GLP-1 because she didn’t want to lose weight and end up weaker.

Now she has a clear plan.

If you’re taking a GLP-1 and want help losing fat while staying strong and protecting your muscle, comment 👉 GLP1.

There is no pill that can replace the work your body was designed to do.Walk outside every day.Lift weights 2–3 times pe...
10/08/2026

There is no pill that can replace the work your body was designed to do.

Walk outside every day.
Lift weights 2–3 times per week.
Sleep 7+ hours.
Drink plenty of water.

Medicine has its place. But no drug can walk for you, build your muscle for you, restore your sleep, or create the discipline of taking care of yourself every day.

These simple habits support both your physical and mental health.

And the older you get, the more they matter.

A strong life is not built in one dramatic moment.

It is built quietly — through the choices you make every day.

Control what you can.
Do the simple things well.
Repeat them for years.

That may be the best “medicine” we have.

— Mike

DM COACH if you want my help building a simple plan you can actually follow.

10/08/2026

Lose 25 Pounds in 90 Days (No Guesswork. No Wasted Time.)

You've built a successful life-but your body doesn't reflect it.

If you're a busy professional, you don't have time to experiment with diets that don't work.

Follow my 4-step system designed specifically for high-performing men and women over 45 to drop 20-30+ pounds, improve your health markers, and take back control—without extreme diets or exhausting workouts.

This is precise, time-efficient, and engineered to fit seamlessly into a high-performance lifestyle.

👉 Message me COACH to learn more about my elite 1:1 coaching program.

10/07/2026

Thinking about starting a GLP-1 after 50?
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Don’t make the scale your only goal.
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If you lose weight but also lose muscle, strength, and energy, you may end up lighter without actually liking how your body looks or feels.
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That’s why I would want you thinking about muscle preservation from day one.
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The goal is not simply to weigh less.
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The goal is to:
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• Lose fat
• Preserve muscle
• Keep your strength
• Stay active
• Improve how your body looks and performs
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That means paying attention to protein, strength training, daily movement, energy, and body composition — not just the number on the scale.
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This is exactly the kind of work I do with adults over 50 through my private 1:1 coaching.
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If you’re thinking about starting a GLP-1 — or you just started one — and you want help losing fat without sacrificing muscle, send me a message with the word GLP1.
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— Mike Cola
ACSM Certified Exercise Physiologist

Thinking about starting a GLP-1 after 50?Then there’s one mistake I would want you to avoid from day one:Don’t make weig...
10/07/2026

Thinking about starting a GLP-1 after 50?

Then there’s one mistake I would want you to avoid from day one:

Don’t make weight loss your only goal.

Because if the scale is going down while your strength, muscle, energy, and overall body composition are also going in the wrong direction, that’s not the result you actually want.

The goal is to lose fat while preserving as much muscle and strength as possible.

That means paying attention to more than the number on the scale.

Protein matters.

Strength training matters.

Daily walking matters.

Your energy matters.

How your body looks and performs matters.

And if you’re already taking a GLP-1, the earlier you start protecting your muscle, the better.

That’s exactly the kind of work I do with adults over 50 through my private 1:1 coaching.

If you’re thinking about starting a GLP-1 — or you just started one — and you want help losing fat without losing muscle, comment GLP1 below.

I’ll personally message you.

— 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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