https://www.m1strong.com/blog daily 0.75 2021-10-11 https://www.m1strong.com/blog/training-plateaus-a-guide-to-changing-up-your-exercise-routine monthly 0.5 2021-10-11 https://www.m1strong.com/blog/strength-training-the-endurance-athlete monthly 0.5 2021-10-11 https://www.m1strong.com/blog/how-and-when-to-stretch monthly 0.5 2021-10-11 https://www.m1strong.com/about daily 0.75 2025-12-27 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634307846089-85RSFJ2B8JDKTS1KO5CD/Our+Mission.png About Our Mission M1Strong aims to help individuals with busy lifestyles reach their health and fitness goals by providing personalized online fitness programs derived from science and proven methods. Our platform delivers high-performance training & expertise through workouts that are personalized to each user's specific fitness goals. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633457891053-Y7SPSVVBLU23B8WIBGND/Mark+White+on+Black.png About M1Strong Approach Our core stems from the principles of osteopathy & the neurobiology of Human Movement, specifically your primary motor cortex. Your primary motor cortex in the brain is referred to as your M1 region, one of the principal areas involved in motor functions. This is the foundation of M1Strong. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634308168300-AEPXVCK2387V8FO9DVNX/Joe.png About - Joseph T. Cancellieri, Sports Medicine Specialist & Founder Joe Cancellieri, a Long Island, NY native has developed and implemented sports performance programs for professional athletes for 10+ years. He received his Masters Degree in Bio-Behavioral Sciences with a specialization in Exercise Physiology from Columbia University. He then designed strength & conditioning programs for athletes and general fitness enthusiasts at Sports Lab NYC. Joe also worked as a Sport Performance Specialist at the John McEnroe Tennis Academy which included physical performance testing, strength & conditioning, and evaluations of all elite athletes. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634308245810-OU6NHVLSGR4LO7ACTRK4/Nicole.png About - Nicole Cesa, Personal Trainer & Co-Founder Nicole grew up in Pennsylvania and has a background in both fitness and business. From playing sports since she was young and competing in an NPC Bikini Body Building competition, where she took 1st place, fitness has been a huge passion of hers throughout her life. Nicole’s training style had been aesthetic focused including a very strict eating regimen. This worked well for her competition training; however, the months that followed were not so great as she ended up with a shoulder impingement from overtraining. This encouraged her to look at fitness in a different way and realized that fitness is so much more than looking great; it’s about being healthy and strong for the long-term. https://www.m1strong.com/home daily 1.0 2025-10-07 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633383055422-2MHGORJQ86AFM5Y678UG/Asset+36%404x.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633383103921-AJESLCL3N7VDVSKK1320/Asset+34%404x.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633383122386-I8U7FS54EILXSLR1MSGL/Asset+37%404x.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633383145714-XP3NHZNPPYVMLBHBB0BZ/Asset+35%404x.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633461034087-U1ZXDNFVKEW1RUM2NPGD/Copy+of+M1+Strong+Templates.jpg Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633462058992-44OTINOE768O3TSFKM2G/Copy+of+M1+Strong+Templates.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/fa3e9526-bcb9-4f79-bb24-786019f28999/Rectangle+19.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633462727588-YWG5C1R8VLAFXVKY8M5S/Copy+of+M1+Strong+Templates+%281%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463007599-0VY081C6FJ7YTCJKU6JT/Copy+of+M1+Strong+Templates+%283%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463108081-6VNKE5GDICYPNG6IP8VY/Copy+of+M1+Strong+Templates+%284%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463276817-CLOQRNL79KLP00AZ0K5H/Copy+of+M1+Strong+Templates+%285%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463377886-BOQ3KLIQTHKC2PNB4TKT/Copy+of+M1+Strong+Templates.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463567431-JUZ27E5L5GJF0NCO1Y5P/Copy+of+M1+Strong+Templates+%281%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463743440-P21JB12CYT2IN7PLOQTN/Copy+of+M1+Strong+Templates+%283%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463890627-YD0YW80YVLDHWMKT4SAB/Copy+of+M1+Strong+Templates+%281%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633466441016-WGU24SM0EAIKR0S2MKB0/Copy+of+M1+Strong+Templates+%282%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634227512806-ME3OXE49OG01OZGD9IB1/Copy+of+M1+Strong+Templates.jpg Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634325514815-LE7VQDJ6QE7WVONFJ89W/Copy+of+M1+Strong+Templates.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634325685325-64B3XSJ7MIKI8JVNZE6S/Copy+of+M1+Strong+Templates+%282%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634325704808-49VGX2DE45QFZZ3AN139/Copy+of+M1+Strong+Templates+%281%29.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633396420552-TM8T5CLS88LX3XIX7WAE/Frame+3+%281%29.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633450807458-A4PQ88W0CRVRB4GQ0M8X/Frame+4.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633452551182-JALMJW5PVOC3R2YNWJNK/Frame%2B5%2B%25282%2529.jpg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/133891bd-e49b-43e9-8417-ac5da2e33e13/image.jpg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633385927293-1BO7ZM1PP07BSFQBZHFB/Frame+1.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633384572184-W611RSQ78PCBVTVWOHFT/Group+21.png Home https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633384613670-2SXOEBE0AAMV4E5CZD1U/Group+22.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633384627492-X5QD1CMD7OXUFNCFB7Z4/Group+23.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633384653157-ONNZ3VHCZ5ZS263QNTIM/Group+24.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.m1strong.com/faqs daily 0.75 2021-10-05 https://www.m1strong.com/contact daily 0.75 2024-09-25 https://www.m1strong.com/general-training daily 0.75 2021-11-19 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg General Training https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg General Training https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg General Training https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633453078874-51V7RQVE7Z04RUNYC466/Frame+4.png General Training - Make it stand out. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://www.m1strong.com/sports-performance daily 0.75 2025-10-07 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634227512806-ME3OXE49OG01OZGD9IB1/Copy+of+M1+Strong+Templates.jpg Sports Performance https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463743440-P21JB12CYT2IN7PLOQTN/Copy+of+M1+Strong+Templates+%283%29.png Sports Performance https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463890627-YD0YW80YVLDHWMKT4SAB/Copy+of+M1+Strong+Templates+%281%29.png Sports Performance https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633452551182-JALMJW5PVOC3R2YNWJNK/Frame%2B5%2B%25282%2529.jpg Sports Performance - Make it stand out. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://www.m1strong.com/one-on-one-with-joe daily 0.75 2021-11-10 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633461034087-U1ZXDNFVKEW1RUM2NPGD/Copy+of+M1+Strong+Templates.jpg One-on-One with Joe https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633463108081-6VNKE5GDICYPNG6IP8VY/Copy+of+M1+Strong+Templates+%284%29.png One-on-One with Joe https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633462727588-YWG5C1R8VLAFXVKY8M5S/Copy+of+M1+Strong+Templates+%281%29.png One-on-One with Joe https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634876573684-HA7O0BJ8BEMC7VNBN89C/image.JPG One-on-One with Joe - Make it stand out. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://www.m1strong.com/how-it-works daily 0.75 2021-10-06 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1633385927293-1BO7ZM1PP07BSFQBZHFB/Frame+1.png How It Works - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.m1strong.com/eldoa daily 0.75 2021-11-11 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1634311768511-SYF2PJNYQ69LPXP3UPOO/ELDOA.png ELDOA - Make it stand out. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://www.m1strong.com/privacy daily 0.75 2021-11-01 https://www.m1strong.com/terms-of-service daily 0.75 2021-11-01 https://www.m1strong.com/general-training-client-intake-form daily 0.75 2021-11-11 https://www.m1strong.com/sports-performance-client-intake-form daily 0.75 2021-11-10 https://www.m1strong.com/new-client-onboarding daily 0.75 2021-11-17 https://www.m1strong.com/training-program-guide daily 0.75 2021-11-11 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/27fb1ae1-3f57-4d68-a0ef-951ca3c493d3/Sets.jpg Training Program Guide - Sets. Each movement or exercise has a designated amount of sets. The amount of times you are supposed to perform the reps. a. Example: 3 sets of 12 reps. Perform 12 reps, 3 times. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/d087d3e9-2afd-4e49-988c-f1b981b0fa5c/Reps.jpg Training Program Guide - Reps. Each movement or exercise has a designated amount of reps. The number of times you’re to perform the movement in one single set. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/e443d104-17ed-4af8-aeeb-364115a47ee7/Exercise-order.jpg Training Program Guide - Exercise Order. Each movement or exercise is designated with a letter next to it, as it guides the user of the proper order in which to go through your workouts. A’s are to be completed for the designated sets before moving to the B’s, etc. a. Example: If there is an A1 & A2 movement for 3 sets, you’re to perform A1 then A2, back to A1 & A2 until 3 sets are complete and then move onto the B series. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/f32d9575-1adf-4888-b873-e4ad61111a4f/Tempo.jpg Training Program Guide - Tempo. Each movement or exercise is designated with a tempo. Tempo dictates something called “Time Under Tension” and based on your program the tempo is specific to the physiology that will help you reach your goals and needs. Each tempo is written in a 4 digit sequence. If there is no sequence written, guidelines in terms of exercise forum are written as the movement may not require a certain tempo. So what does the four digit sequence mean? a. Example: Barbell Curl with a 4101 tempo x 12 reps The First number is 4, which is the eccentric movement; in this case the barbell lowering to the start position should take 4 seconds. The second number 1, is the pause between the eccentric and concentric. In this case a 1 second pause before you curl the barbell back up towards your chest. The third number is 0, the concentric movement. In this case it's 0, so the motion of curling the barbell back towards your chest. If it's zero, in this case, just curl the barbell. The fourth number is 1, the pause between the concentric and eccentric. In this case as you curl the barbell towards your chest, pause for 1 second before lowering the barbell down. https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/b2a45cef-0c70-40d7-a4cd-e5e3b462f5df/Rest-periods.jpg Training Program Guide - Rest Periods. Rest periods are important as they dictate the physiology of your program. After each movement has a designated rest period. Follow the rest period closely as it will guide you through your workout. https://www.m1strong.com/schedule-a-consultation daily 0.75 2021-11-10 https://www.m1strong.com/collaborations daily 0.75 2024-09-26 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/5293da76-5d84-4a97-a571-c691bbfb06c8/IMG_9035.jpg Collaborations & Studio Rental https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/9e2c8bb9-2f11-4da1-9e62-6e18ac0fb06f/IMG_9036.jpg Collaborations & Studio Rental https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/c44c564f-321e-4d22-8ab4-eda7e92ddd3e/IMG_9039.jpg Collaborations & Studio Rental https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/256158e9-50fe-47a8-8e3b-6b8b8c1140ca/IMG_9043.jpg Collaborations & Studio Rental https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/e4725563-b897-43a1-bae1-8abcc9b9fe4b/IMG_9046.jpg Collaborations & Studio Rental https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/bd26172f-fd01-4033-8eeb-6dfbf594f501/IMG_9049.jpg Collaborations & Studio Rental https://www.m1strong.com/strength-in-the-park daily 0.75 2026-02-08 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/03f588e3-5393-4972-9180-cf92fe4fdbad/SIA+Kajabi+Thumbnails+%2811%29.png https://www.m1strong.com/all-programs daily 0.75 2021-11-11 https://www.m1strong.com/all-programs/p/general-training monthly 0.5 2024-11-17 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1636657539525-R3F3O49KJ83IMT9GMO76/General+Training.png All Programs - General Training https://www.m1strong.com/all-programs/p/sports-performance monthly 0.5 2025-10-07 https://images.squarespace-cdn.com/content/v1/61576b1133e4af576dd64ec0/1635951831950-BFH055HG8Y6P5LGSA2BW/Sports+performance.png All Programs - Sports Performance