Fitness Shortcuts from New York Veteran Trainer - Mike Cola

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Fitness Contrarian

An innovative fitness blog helping clients look & feel their best!

“I started this blog back in 2009 with the thought that my clients could learn about Fitness, Health, and Nutrition principals. I started out creating videos and posting them here for people to see how to do the exercises correctly and with good form. Almost a decade later, the mission has not changed.” – Mike Cola

Fitness Contrarian is all about mastering the ageless workout and diet. The goal of this blog is to teach you how to build muscle in your 30’s, 40’s, 50’s and 60’s while staying lean and not over training.

If you are new to this blog you should start out reading my Fitness Principals and take a look at my present workout and diet routine.

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The Latest from Our Blog

Are You Feeling Out of Shape Now That It’s The End of Summer?

It’s Labor Day weekend and I’m feeling a little bit out of shape. I had a great summer. The weather was extra hot in New York but sunny so I spent a lot of time just being active outside with the family and with friends. I was on vacation for over four weeks this summer so it was hard to keep my diet and exercise routine exactly perfect. It was a few too many beers and barbeques for me. Sometimes I don’t follow my own advice.

I seem to always feel out of shape by the end of the summer. Most people who workout all the time and take their diet and healthy life style seriously, go into the summer looking and feeling great but by the end of the summer are a little out of shape. I find this to be the opposite for the average person (…)

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L-arginine Supplement Boosts Endurance

Research from the University of Exeter just reported that taking a supplement that increases the nitric oxide in your body could significantly boost your stamina during high-intensity exercise. Exeter first started their research with beet juice and showed how the...

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Running Three Miles in Six Weeks

If you have never run three miles before but have always wanted to, follow my program outlined below. The goal of this program is to get you running three miles at about a 10-minute pace after six weeks.

This is a beginner program so I’m assuming you have not been running and may be out of shape. If you are in shape you can skip the first couple of weeks and jump in at Week Three or Week Four, or wherever you feel comfortable (…)

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What I learned On Vacation

I just got back from a two-week vacation at the beach with my whole family. It’s always hard for me to take time off; I always feel I should be working all the time to improve my career and provide for my family. Every time I go on vacation; however, I realize how important it is to take some time off, have fun with the family and really live an active healthy lifestyle.

There were a number of things I learned on this vacation that when I’m working so hard training clients and publishing this blog, I become unaware of. These include the following (…)

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Skim Boarding is a Great Family Workout

I‘m back at Sag Harbor, NY for a two-week beach vacation with the family. I love the ocean and it’s so easy staying active at the beach. I don’t have to go to the gym or have to do any type of structured workouts to stay fit. My kids and I just got into skimboarding this summer. What an incredible interval workout.

Skimboards are the size of a boogie board but thinner. They are like little surf boards that you throw on the sand when there is just a little bit of water and skim along the top of the sand or ride them into a breaking wave (…)

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Fitness Contrarian Principal # 4: 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 enthusiasts can’t accept. One of the biggest mistakes you can make with your exercise program is to have the mind set that more or harder is always better.

The whole purpose of exercise is to build a stronger healthier body. To achieve this, you want to spend your time wisely by building yourself up and not chronically breaking yourself (…)

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Four Ways to Lower Your Risk of Breast Cancer

Researchers have concluded that avoiding weight gain, not taking hormones, exercising and limiting alcohol, are the best ways to lower your risk of breast cancer. One of my favorite newsletters, Nutrition Action, had a great article about how to lower your risk of...

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Top Ten Snack Combinations

Here is a list of some of my favorite healthy snacks for weight loss. When combining and choosing different foods for healthy snacks, look for three things: protein, healthy fat and low glycemic carbohydrates. Low glycemic carbohydrates release sugar into the blood stream slowly over time.

Look at snacks like little meals. One of the big mistakes people make when choosing snacks is not balancing the snack with good nutrition (…)

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