Blog
High Energy Shoulder Workout
If you want strong, round delts that stand out, then you want to do these shoulder exercises. In this video Mike Cola explains the ultimate shoulder workout routine. You will learn how to fully develop your shoulders so they look good at every angle (front, side and...
Great Chest Workout
Chappaqua personal trainer, Mike Cola, explains in this video how to train your chest. Training at slower speeds and incorporating mobility movements into the program will protect your joints and safely develop your body. Checkout Mike's YouTube Channel...
Back Training Using Pre-exhaust Technique & Mobility Movement
Training your back with Pre-exhaust Technique and Mobility Movement In This video Mike Cola explains a basic back training routine that will safely & effectively develop your back, using easy to follow but advanced techniques. If you're 40 years of age or older...
Staying Healthy During The Holiday Season
It might seem like bad luck that you get sick right before Thanksgiving or New Years. I see so many people just not feeling well around the holidays. I have friends and clients who just plan on being sick by the time New Years come around. When you really think about...
You can’t out-train a bad diet
Trying to control your weight with a lot of exercise is a losing battle. Eventually you will wind up burned out, unhealthy and have a number of over use injuries. You have to learn how to control your weight with your diet. I know this is a hard principle for most...
Top 10 Diet Foods
My personal training clients are always asking me what are the best diet foods or what should I eat if I want to lose weight. The best foods to eat for weight loss are low calorie high nutritious foods. If you eat mostly all natural unprocessed food you will have...
Two-Week Holiday Diet and Exercise Plan
Dieting and exercising over the holidays can be very challenging. I find the last two weeks of December to be the likeliest two weeks of the year to gain weight. Most people will gain about five pounds or more over the holiday season. We are all so busy and off our...
How to Lift A Weight & Perform Proper Repetitions
When I’m teaching a new client how to lift a weight and perform proper repetitions (reps) within a set, I like to break it down into three parts. Most new trainees don’t think too much about lowering the weight or slowing it down before changing direction and raising...
My Top 10 Fitness Principles
I want to provide everyone with a summary of my 10 fitness principles. If you follow these health and fitness concepts you'll be on your way to living a more active healthy lifestyle. When reading these principles, it is more important to understand the overall...
Hard Workouts Should Be Short in Duration
I’ve written a number of articles on long and hard workouts and have been telling my personal training clients for years that “when you workout hard it should be short and when you workout long it should be easy”. Yet this is a common sense concept that most fitness...
How to Fix Tight Hip Flexors
Tight hip flexors can cause a number of problems with your body. Two of the biggest problems is back pain and hip pain. When the three primary hip flexors known as Psoas Major, Illacus and Rectus Femoris are tight they can tilt your pelvis into a position that extends...
Welcome to Mike Cola Fitness
Mike Cola explains what we do at Mike Cola fitness. Mike Cola fitness is a personal training studio located in Mt Kisco, NY. You can contact us at 914-864-2235 or check-out are website @ Mike Cola Fitness Best - Mike Cola