![]() Hey, it’s Matthew E. Ceglie from Strongist! My last name, Ceglie, hails from Ceglie Messapica—a hilltop town near Bari in Puglia, Italy, steeped in Messapi grit and famed for zero-mile eats like biscotto cegliese (almond-honey cookies). It’s spelled C-E-G-L-I-E. I say it “CHEY-lee” (like “church” and “Lee”—think Bruce Lee) for ease, but real Italians hit it as “CHEY-lyea,” with a slick “lyea” flick—imagine “lee” with a soft, quick “yeh” tail. It’s bold, unique, and rooted in strength, just like the training I bring you. Call me “Chey-lee” or crush a Strongist workout—I’m here to power your goals!
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How to Build Strength and Stay Injury-Free After 40: A Practical Guide for Lifelong Fitness3/24/2025 Hey there, it’s Matthew E. Ceglie (CHEY-Lee) from Strongist! If you’re over 40, you’ve probably noticed fitness isn’t what it used to be—joints creak, recovery lags, and injuries lurk if you push too hard.
Here’s the kicker: muscle mass drops 3-8% per decade after 40 unless you train smart. But here’s the good news—you can stay strong, move better, and keep injuries at bay. This isn’t about chasing a six-pack; it’s about lifting your grandkids, hauling groceries, and thriving for years to come. Let’s dive into a no-BS guide to building strength after 40—safely and sustainably. Why Strength Matters After 40 Strength isn’t just for gym bros. Past 40, it’s your ticket to: - Stronger Bones: Weight training boosts bone density, fighting osteoporosis. - Fired-Up Metabolism: Muscle burns more calories at rest—key for staying lean. - Daily Power: From climbing stairs to carrying luggage, strength keeps you independent. Over-40 clients tell me they don’t care about bench press PRs—they want to feel capable. That’s where smart training comes in. The Over-40 Shift: Train Smarter, Not Harder Your 20s were about maxing out. Now? It’s about longevity. Here’s what changes: - Form Beats Weight: Heavy lifts with sloppy technique are a fast track to tweaks. Focus on control. - Recovery Rules: Muscles heal slower—give them rest, not punishment. - Injury Prevention Is King: One bad move can sideline you for weeks. Prioritize safety over ego. I’ve seen it with clients: the ones who thrive past 40 slow down to speed up—a little less weight, more controlled reps, better results. Practical Tips to Build Strength Safely If you don’t have a gym or hours a day. Here’s how to start: - Master Bodyweight First: Squats, push-ups, and planks build a rock-solid base. Nail the form—knees over toes, chest up—before adding weight. - Add Light Weights Gradually: Grab dumbbells (think 5-15 lbs) and progress slowly. A 10-lb dumbbell squat today beats a 50-lb barbell injury tomorrow. - Move Those Joints: Tight hips or shoulders? Stretch daily—try 30 seconds of hip flexor lunges or chest openers. Mobility keeps you lifting longer. - Rest & Fuel Up: Sleep 7-8 hours and hit your protein (90g for women, 140g for men—check my meal plans). Recovery’s where strength grows. Your 20-Minute Over-40 Workout Try this 2-3 times a week—simple, safe, effective: - Bodyweight Squats: 3 sets of 10 reps – Sit back, knees wide, chest up. - Push-Ups: 3 sets of 8 reps – On knees if needed, keep a straight line from head to hips. - Lunges: 3 sets of 12 reps per leg – Step forward, knee above ankle, push back up. - Stretch: 5 mins – Hip flexors (lunge hold), hamstrings (touch toes), chest (doorway stretch). Rest 60 seconds between sets. Add dumbbells when it’s too easy—just 5 lbs. can level it up. Stay Strong for Life This isn’t a sprint—it’s your new normal. At 40+, strength training isn’t optional; it’s essential. Pair it with steady walks (burn 200 calories daily) and solid nutrition, and you’ll drop 1.5-2.5 lbs. a week—sustainably—while feeling unstoppable. Want the fuel to match? Contact me to get started on our new Strongist Jump Start Program: Two separate Meal Plans—The proper Calories to lose the FAT quickly for women, and men—designed to power your gains. When you are ready to get the accelerated results that each of our personal training clients are getting, please reach out at Strongist Contact to kick things off. Let’s build your Strongist decade yet—what’s your first move? Hey there! Matthew E. Ceglie here again, the personal trainer behind Strongist, and I’ve got a story for you. Truth is, I’ve been relatively flexible since I was a kid—bending and twisting came naturally. But side splits? Middle splits? Those were my kryptonite. I struggled with them for years, and it wasn’t until my 50s that I took on the challenge with PNF stretching. Now, I’ve nailed my side splits and I’m this close to mastering the middle ones. Here’s how I did it, why it works, and how it can help you—especially if you’re over 40 and feeling stuck.
What Is PNF Stretching? Proprioceptive Neuromuscular Facilitation (PNF) sounds like a science experiment, but it’s straightforward: stretch, contract, relax, repeat. It’s a technique I’ve used with clients to unlock flexibility fast, and it’s how I finally conquered my split goals after decades of trying. Originally a rehab tool, PNF rewires your body’s limits—perfect for us adults over 40. How to Do PNF Stretching: Your Step-by-Step Plan No gym membership required—just commitment. Here’s how I tackled my side splits (and nearly the middle ones), targeting hamstrings, adductors, and hip flexors:
Why PNF Works (The Science Bit) Your body’s got natural stop signs—PNF bypasses them:
What’s Holding You Back? Age stiffens us—decades of habits, old injuries, or just gravity. I thought my split struggles were pure muscle, but PNF proved it was mostly my nervous system saying “nope.” Common for adults over 40? You bet—and it’s fixable. Tips to Master PNF
Your Turn: Let’s Get Flexible Together I’ve watched PNF transform clients—less stiffness, better mobility, and goals they thought were “too late.” At 40+, flexibility isn’t just about splits—it’s about moving freer and living stronger. That’s my mission at Strongist helping adults like you reclaim what’s possible. I did it in my 50s—you can too. Ready to stretch your limits? Hit me up, Matthew E. Ceglie, at Strongist Contact. Let’s zero in on your flexibility goals—side splits, middle splits, or just looser hips. Reach out today, and let’s turn “I can’t” into “watch me.” What’s your stretch goal? Here is a picture of me reaching my goal... Aging doesn’t mean getting weaker—it just means training smarter. After 40, muscle loss (sarcopenia) accelerates, recovery takes longer, and joints need extra care. But with the right training, recovery, and nutrition, you can build and maintain muscle for life.
Train Smarter: All Methods Work, But Find the Best for You There’s no one-size-fits-all approach to weight training. All methods will build muscle, but the key is finding what works best for your body and recovery. Traditional Weight Training Approaches
Static Holds & Static Contraction Training (Pete Sisco Method) A less traditional but proven method used by Tony Robbins, Dr. John Jaquish, and many bodybuilders, static contraction/hold training builds maximum strength in minimal time while reducing joint strain.
🏋️ Load the bar with more than your max rep weight 🏋️ Hold it just before lockout for 5-15 seconds (static hold) 🏋️ Or move the bar 2-3 inches up and down for mini repetitions (static contraction) This technique works for deadlifts, leg presses, bench press, overhead presses, seated rows, weighted pull-ups and more—delivering maximum strength gains with minimal joint strain. ***The caveat to this is, if this IS the best method of building muscle, however, you DO NOT have the proper equipment to do this training safely then it is not the best way for you. (i.e. a smith machine, heavy duty squat rack with safety bars). then I will tell you to use a more traditional method such as the aforementioned methods.*** The Key to Injury Prevention: Warm-Up & Stretching Strength training is only half the battle. Prevention is key to longevity. How to Warm Up Properly for Bench Press (Paul Delia taught me this 20 years ago when I was struggling with my bench). A proper warm-up ensures your muscles and joints are prepared while preventing premature fatigue. Phase 1: Light Warm-Up Sets Set 1 – Very lightweight, 20 reps to increase blood flow Set 2 – Slightly heavier, 15 reps to activate muscles Phase 2: Acclimation Sets (No Fatigue Yet!) Set 3 – Increase weight, 6-8 reps, still easy Set 4 – A bit heavier, 2-3 reps, preparing for heavier work Phase 3: Priming Set (Near Working Weight, No Failure!) Set 5 – Close to your working weight, 1-2 reps to fire up the nervous system Now your muscles are primed, joints are lubricated, and you're ready for your working sets. Daily Stretching = Fewer Injuries As flexibility declines, tight muscles = higher injury risk. Incorporate: Morning routine: 5-10 minutes of full-body stretching Post-workout: Static stretches for major muscle groups Before bed: Deep stretches + breathwork to relax muscles Recovery: The Missing Piece for Growth Muscles don’t grow in the gym—they grow during recovery. Sleep: Your #1 Recovery Tool 7-9 hours of quality sleep for muscle repair stick to a consistent schedule & limit blue light Optimize your room for darkness & cool temps Fuel Your Body for Strength Protein + micronutrients = faster recovery. 🥩 Protein: 1g per pound of body weight (meat, fish, eggs, Whey Protein) 🥑 Healthy Fats: Omega-3s for joint health (salmon, nuts, flaxseeds) 🍎 Micronutrients: Magnesium, zinc, vitamin D for recovery 💊 Supplements: Collagen, creatine, protein powder for muscle & tendon repair Stay Strong for Life Strength is the foundation of longevity. Whether you prefer traditional training or innovative techniques like Pete Sisco’s static contraction method, the key is to train consistently, recover fully, and prioritize mobility. 👉 Need expert guidance? Visit Strongist for training tips & Shop Strongist Fit Store top-tier supplements to fuel your journey! 💪🔥 The Hidden Dangers of Plastic & Why You Should Switch to Stainless Steel
Plastic Bottles: A Hidden Health Hazard Every time you take a sip from a plastic water bottle, you could be exposing yourself to dangerous toxins. Over time, plastic degrades, leaching harmful chemicals into your water—many of which have been linked to hormone disruption, metabolic disorders, and even cancer. How Plastic Breaks Down & Harms Your Health Plastic water bottles are made from polyethylene terephthalate (PET) or other plastics containing bisphenol A (BPA), phthalates, and microplastics. When exposed to heat, light, or time, these chemicals break down and seep into the water you drink. Some key dangers include:
Filtered Water & Stainless Steel: The Smart Switch Instead of constantly exposing yourself to plastic toxins, switch to a stainless steel water bottle and drink clean, filtered water.
Upgrade to a Strongist Stainless Steel Water Bottle Ready to ditch plastic? Upgrade to a Strongist Stainless Steel Water Bottle and start hydrating correctly! Our high-quality, durable bottles ensure you’re drinking clean water, free from dangerous plastics. 🔗 Get yours today: Strongist 32oz Water Bottle Strongist Stainless Steel Water Bottle (Standard Lid) The Bottom Line Every small step toward a healthier lifestyle matters. Eliminating plastic water bottles is one of the simplest yet most powerful ways to reduce exposure to toxins and improve long-term health. Make the switch today and start drinking water the way it was meant to be—clean and chemical-free! #PlasticToxins #DitchPlastic #ToxinFreeLiving #ReverseOsmosisWater #HealthyHydration #StrongistWaterBottle #BPAFree #EndocrineDisruptors #FilteredWater #CancerPrevention #HealthTips#Wellness #SustainableLiving #Microplastics #StainlessSteelBottle #FluorideFree #StrongistLifestyle #ShopStrongist #StrongistSupplements (3-minute read) Back pain is one of the most common complaints among gym-goers and everyday people alike. Whether you’re an athlete, a weekend warrior, or someone who spends long hours at a desk, chances are you’ve experienced back discomfort at some point. But what if the biggest cause of your back pain isn’t a weak core or a bad mattress? The #1 mistake most people make is neglecting spinal alignment and movement mechanics in their daily activities.
Why Poor Spinal Alignment Leads to Pain Your spine is designed to function as a strong yet flexible support system. When you consistently move with poor posture—whether lifting weights, sitting at a desk, or even walking—you put unnecessary strain on your vertebrae, discs, and surrounding muscles. Over time, this strain leads to pain, stiffness, and even long-term damage. How to Fix It: Improve Your Daily Movement Mechanics Here’s how to correct your spinal alignment and reduce back pain: 1. Engage Your Core (Even When You’re Not at the Gym) A strong core stabilizes your spine and prevents excessive arching or rounding of the lower back. Try this:
2. Master the Hip Hinge Most people mistakenly bend at the lower back when picking up objects, which strains the lumbar spine. Instead, practice the hip hinge:
3. Fix Your Sitting Posture Sitting for long periods can lead to lower back pain, especially if you slump forward. Follow these quick fixes:
4. Strengthen Your Posterior Chain The muscles in your lower back, glutes, and hamstrings support spinal stability. Incorporate these exercises into your routine:
Take Action Today Small changes in your movement and posture can have a massive impact on your back health. Start by focusing on how you lift, sit, and stand throughout the day. With consistent effort, you’ll not only reduce back pain but also improve overall strength and mobility. Want a stronger, pain-free back? Try these tips and share your progress with us on Instagram @strongistbymatt! Need personalized coaching or supplement support? Visit Strongist.co for expert guidance to keep you moving pain-free! Personal Story: Overcoming Back Pain Through Movement Twenty-five years ago, I injured my back—badly. The doctors told me I should never squat again. That hit me hard. I had been an athlete my entire life, and barbell lifts were my passion. Squatting wasn’t just an exercise; it was a core part of my training. The doctors offered surgery to replace the damaged disc. Back in 2001, this was a brand-new procedure, and I wasn’t ready to go under the knife. I asked for other options, and that’s when they suggested physical therapy. That’s where I met Tony, a physical therapist who completely changed my perspective on back pain. Instead of focusing on my injury, he focused on my movement. He told me that if I wanted to get back to barbell training, I had to relearn how to move—not just in the gym, but in everyday life. At first, I was skeptical. It seemed too basic for the amount of pain I was in. But Tony was right. He taught me better practices for the simplest daily activities—how to get out of the car properly, how to sit and stand with correct posture, and even how to get up and down from the floor without putting excess strain on my back. I realized that back pain isn’t just about one bad lift or one wrong move—it’s cumulative. It’s the result of years of improper mechanics, and small repetitive stresses adding up. Then, one day, you bend over to brush your teeth, and your back “goes out.” Rebuilding my movement patterns and mechanics step by step was the key to not only eliminating pain but also getting back to the training I loved. And today, 25 years later, I’m still lifting. Start your day strong with The Strongist Coffee Blend, now supercharged with 10mg of Collagen Peptides I & III to support joint health, skin elasticity, and overall recovery.
The Perfect Fusion of Energy and Wellness Our 12oz medium roast coffee blend delivers a rich and balanced flavor with notes of toffee, dark chocolate, and citrus. It’s the perfect choice for those who love their morning coffee but also want added functional benefits. With the addition of our premium Collagen Peptides, you’ll experience: ✅ Improved joint and tendon health to support an active lifestyle ✅ Enhanced skin elasticity and youthful appearance ✅ Boosted muscle recovery and performance Why Collagen in Coffee? Collagen is the most abundant protein in the body, and as we age, our natural production declines. By adding Collagen Peptides I & III to your morning coffee, you’re fueling your body with the essential building blocks needed to maintain strength and vitality. Brew It Your Way No matter how you like your coffee--drip, espresso, pour-over, Moka Pot, or cold brew—The Strongist Coffee Blend + Collagen Peptides is the perfect way to power up your morning. Available in whole bean and ground options to suit your brewing style. Try It Today! Elevate your coffee game with this powerful blend. Order now and experience the benefits firsthand! Shop The Strongist Coffee Blend + Collagen Peptides Here! Join the Strongist Community Tag us @strongistbymatt on Instagram with your Strongist Coffee moments for a chance to be featured! Back pain can feel like a life sentence, but it doesn’t have to define you. Living with daily back pain is a reality for me, but it hasn’t stopped me from thriving. In fact, I’ve learned that consistent strength training and creating muscle balance are the most important things you can do to address chronic back issues. Strength is your best ally against pain. By training the right muscles, you can protect your spine, improve your posture, and avoid the cycle of discomfort that holds so many people back. Here, I’ll share my proven approach to managing back pain and avoiding surgery. Through exercise, recovery, proper supplementation, and a healthy diet, you can stay strong and resilient. Train the Right Muscles to Protect Your Spine A strong, balanced body begins with targeting key muscle groups that stabilize and support your spine. I recommend focusing on the following areas:
Core exercises for back pain, such as planks, bird dogs, Pallof Presses, reverse hyper-extensions, and back extensions, are foundational for building strength and stability in these areas. Strengthening your core stabilizers is non-negotiable. When these muscles are strong and balanced, your spine is protected, and your risk of injury decreases. Fuel Your Body With the Right Diet What you eat plays a massive role in managing inflammation and supporting recovery. I emphasize the importance of a diet that is:
Intermittent Fasting:
Recovery Is Key While strength training is crucial, recovery is just as important. I emphasize a comprehensive recovery routine that includes:
Avoid Surgery: The Last Resort Surgery should always be your last option. While there are cases where surgery is necessary, many people can avoid it with a proper plan. By combining strength training, recovery practices, and professional care, you can often manage back pain without invasive procedures. Your body has an incredible ability to heal itself if you give it the right tools. Strengthen your muscles, take care of your recovery, and don’t give up. Final Thoughts: Take Control of Your Pain Living with back pain doesn’t mean you have to stop living. By strengthening your muscles, protecting your spine, following an anti-inflammatory Mediterranean type diet, and committing to a balanced recovery routine, you can take control of your pain and improve your quality of life. Pain is a signal—not a sentence. Listen to your body, work hard, and give yourself the tools to succeed. You’re stronger than you think. Start your journey to a stronger, healthier back today with the right mindset, training, and support. Explore the Strongist supplement line to fuel your recovery and keep you performing at your best. The Ultimate Supplement Stack: Matt “The Hammer” Ceglie on Creatine, Peptides, Ashwagandha, and More1/22/2025 ![]() Strength training is more than just lifting heavy—it’s about fueling your body with the right tools to optimize performance, recovery, and overall health. For Matt “The Hammer” Ceglie, every supplement in his stack serves a specific purpose, helping him stay at the top of his game. In this post, Matt shares his supplement stack, explains the science behind each product, and offers his personal insights into why these supplements are critical to his success. A Word from Matt “The Hammer” Ceglie “I’ve learned over the years that strength is built in and out of the gym. Sure, the training is tough, but recovery, nutrition, and supplementation are the keys to progress. Without the right tools, you’re leaving gains on the table. The Strongist supplements I use aren’t just about convenience—they’re backed by science, taste great, and deliver real results. These products have helped me recover faster, train harder, and stay consistent no matter how intense my sessions get.” Matt’s Strongist Stack: Science + Performance 1. Strongist Creatine Monohydrate: The Strength Staple
2. Strongist Collagen Peptides Type I & III: The Recovery Boosters
3. Strongist Whey Isolate Protein: The Recovery Essential
4. Strongist ION + Select Electrolyte: The Hydration Hero
5. Pre-Workout with Creatine: The Energy Igniter
Final Thoughts from Matt “Supplements aren’t magic—they work when you do. Strongist supplements have been a game-changer for my training, recovery, and overall performance. Whether you’re a beginner or a seasoned athlete, having the right products in your corner can make all the difference.” Ready to Build Your Stack? Take your training to the next level with the same science-backed supplements that Matt “The Hammer” Ceglie trusts. Explore the Strongist line today and experience the difference for yourself. Shop Strongist Supplements Now You’ve been hitting the gym consistently, showing up day after day, yet the numbers on the barbell aren’t budging. Your physique looks the same, and you’re starting to wonder: “What’s the point?” Welcome to the dreaded plateau—a challenge every fitness enthusiast faces at some point in their journey. The good news? You’re not alone, and this isn’t the end of your progress. Plateaus are a natural part of the process, signaling that your body has adapted to your current routine. The better news? You can break through and come back stronger than ever. In this post, we’ll uncover the reasons you’re stuck and share proven strategies to reignite your gains. What is a Plateau? A fitness plateau occurs when your progress in strength, muscle growth, or overall performance comes to a halt, despite maintaining your usual routine. It can feel like running on a treadmill: lots of effort, no forward movement. Why does this happen? The human body is “The great adaptor.” When exposed to the same stimuli over time, your muscles, nervous system, and even mind become more efficient, requiring less effort to perform the same tasks. While this adaptation is essential for survival, it’s the enemy of progress in the gym. But here’s the truth: plateaus are not permanent. They’re simply a sign that it’s time to tweak your approach and challenge your body in new ways. Reasons You’re Not Making Gains Let’s dive into the most common culprits behind your stalled progress and how to address them. 1. Neglecting Recovery Your muscles don’t grow in the gym; they grow during recovery. Poor sleep, inadequate rest days, and chronic stress can sabotage your progress.
Progressive overload is the cornerstone of strength and muscle growth. If you’re lifting the same weights for the same reps week after week, your body has no reason to grow stronger or bigger.
You can’t train your way out of a bad diet—or an insufficient one. If you’re not eating enough calories or protein, your body won’t have the fuel it needs to repair and grow.
Doing the same exercises with the same rep schemes can lead to physical and mental stagnation. Your body craves variety to continue adapting.
Sometimes, the issue isn’t physical—it’s mental. If you’re dreading your workouts or feel unmotivated, your mindset could hold you back.
How to Break Through Now that you know what might be causing your plateau, here’s how to overcome it:
Plateaus may feel like a roadblock but they are a sign of progress. They indicate that you’ve reached a point where your old methods are no longer enough, and that’s a good thing! It means you’re ready for a new challenge. Apply the strategies we’ve discussed, stay consistent, and remind yourself that the only way out is through. Tweaking your approach and pushing yourself to adapt will not only break the plateau but also make you stronger—physically and mentally, A Strongist, if you will... So, the next time you feel stuck, remember: Plateau, Shmateau. You’ve got this. 💪 |
AuthorMatthew Ceglie Archives
March 2025
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