Warren Paschetto Fitness

If you are looking to avoid high traffic public gyms, come get professional personal training in a safe, clean, private studio or online. All equipment and door handles are cleaned after each client. I have taken every precaution necessary and then some to ensure everyone has a safe enjoyable experience in the gym. Visit warrenpaschetto.com or DM me for more info. #personaltrainer #privategym #buffalony #buffalo #buffalofitness #buffalofit #universityofbuffalo #getzville #getzvilleny #getzvilleplaza #4lifepersonaltraining #onlinepersonaltraining #personaltrainingstudio

Great time with family in Syracuse celebrating my Grandfather turning 96 this week! Happy Birthday Grandpa!

Hurry! Only 4 more days left for this sale!

Studio is now open! I have some new precautions in place for the health and safety of everyone. All my online services will still continue from here on out for those that still want to do virtual training or receive personalized workouts. #personaltrainer #4lifepersonaltraining #onlinepersonaltraining #gym #fitness @ 4 Life Personal Training

Here is an 18 1/2 minute Tabata chair workout which consists of 8 exercises and 4 rounds of 20 seconds work/10 seconds rest with an additional 30 seconds of recovery at the end of each round. If you watch through the whole video you’ll see the free Tabata app I like to use for my timer and I show my settings for this workout. I burned about 200 calories in this one. Here is the workout: 1. Step-ups 2. Crossover crunches 3. Dips 4. 1-leg lunge right side... 5. 1-leg lunge left side 6. Right side plank with rotation 7. Left side plank with rotation 8. Mountain climbers See more

I’ve been hearing a lot of people worried about losing all their gains during this month of quarantine and I hope this post will help those concerned. My master’s degree is in strength and conditioning and this info comes from much of the research I’ve looked at over the years as well as experience. There are a few factors that determine the rate at which you will lose your progress. Age and sex will factor, but I believe more importantly is the condition you were in before ...quarantine and how long you have been in that condition. The more highly trained you are, and longer time you have been that way, the faster your lost gains will return. Depending on how hard you train normally, it usually takes about 3-4 weeks of not training for most people to lose some strength and muscle. Cardio fitness can decrease in as little as a few days. If you are someone that likes to lift heavy weights like myself, then I would suggest working on the following: - take this time to really focus on your mobility. This will help improve your lifts when you return to the gym and is extremely important right now since most of us are not moving as much as we normally do. - spend a couple days a week doing explosive exercises such as hill sprints, clapping pushups, jumping lunges, long jumps, box jumps, etc. Keep those fast twitch muscle fibers working. -work each rep with intention. Don’t just knock out 20 pushups and move on. Do them slow or pause at the bottom, or any way to make it almost impossible to finish your set. - increase your volume (number if sets and reps) since you are not using your usual loads - keep your cardio fitness up as well. That’s why I post some of these circuit workouts to do. Download a free Tabata timer and do these circuits for multiple rounds and as many reps as you can do for 20 seconds work with 10 second rest for each exercise or try other times to keep your heart rate up. -finally, keep your nutrition on point. Maintain higher levels of lean protein to keep your muscles fed and adjust your energy calories to fit your current expenditure. Stay hydrated and remember alcohol impairs proper nutrient absorption and utilization. See more

Even our superheroes are still working out from home during quarantine - - -#buffalofit #buffalofitness #quarantineworkout #homeworkout #superhero #superheroworkout #stayingfit

Thought I’d share what a full day of eating looks like for me right now in quarantine. First off, I must mention that since the end of January, I have started a slow cutting phase as my goal is to go back to a much more slender athletic body. I started this cut at around 215 lbs and am currently at 198 with the goal of reaching at least 185. Quarantine has certainly made this goal a bit more challenging since I am burning much fewer calories than normal and have been adjus...ting my food accordingly. I use a Fitbit to track my calories burned and I am currently only burning 2700-3100 calories a day. My diet is between 2000-2400 calories per day depending on how active I am and I track all my food with MyFitnessPal. Yesterday’s meals were as follows and yes I do measure and weigh all my food. Breakfast: 4 whole eggs, 1/2 cup Quaker Oats, 1oz box of raisins, Ceylon cinnamon, multivitamin, fish oil capsule, vitamin D3, water, 1 cup black coffee Post workout lunch: 4 ounces plant based protein pasta, 1/2 cup sauce, 6 ounces 90% lean ground beef, 1 cup steamed broccoli, 2 tsp Parmesan cheese Dinner: 6 ounces shredded chicken breast, half of 15.5 ounce can of red beans, 2 tbsp Dinosaur bbq habanero sauce, 1 cup steamed broccoli with 1 tbsp ranch dressing, 1 sparkling ice water Snack: 1 whole Ezekiel cinnamon raisin muffin and 1 cup sweet dreams herbal tea -lots of water throughout the day Total calories: 2248 Total protein: 189 grams-33% of calories Total carbs: 236 grams-42% of calories Total fat: 63 grams-25% of calories - - #healthylifestyle #macros #balanceddiet #healthyfoodshare #eatcleantraindirty #onlinepersonaltrainer #quarantinediet #mealprep #weightloss #countingmacros #healthyliving #cuttingdiet #buffalofitness #buffalofit #gettinglean #stayingfit #caloriesincaloriesout

Here is a decent no equipment full body workout I wrote with modifications if some of the moves are too difficult. Please continue to let me know what other health and fitness posts you’d like to see. 1) Mountain climbers x 15 reps each leg 2) Chair pistols/squats x 5 reps each side or 10 reps total if doing squats 3) Laying T’s x 10 reps... 4) Push-up to reach x 5 reps each side 5) Flutter kicks x 20 reps each leg - Try for 3-4 rounds - - #fitness #homeworkout #noequipmentworkout #quarantineworkout #onlinepersonaltrainer #buffalo #buffalofit #buffalofitness #keepmoving #circuitworkout #exerciseathome #weightloss #stayingstrong #stayhealthy #workout See more

The European Journal of Preventive Cardiology has an article written by a team of Brazilian researchers that have proven the sit-down-stand-up test to be predictive of how long you'll live. This test provides a clear picture of your overall flexibility, balance, motor coordination, and, most importantly, ample muscle power relative to body weight. The object is to sit down on the floor from a standing position without using your hands, arms, or knees and then stand up again without using hands, arms, or knees to help. Try it and then tag someone you’d like to challenge. - #quarantinechallenge #sitdownstandup #buffalofitness #buffalofit #onlinepersonaltrainer #fitnesschallenge #fitness #healthyliving #flexibility #longlife #livelong #homechallenge #exercise #exerciseathome

#quarantinehaircut or

For someone who suffers from combat related PTSD, I have learned over the years that this statement couldn’t be more true. The way you choose to shape your mindset truly does affect your physical body. Believe it or not, you can control what thoughts you choose to focus on and just like a muscle, the more you work on a thought, the stronger it gets. - Neurotransmitters control functions of the body, so if you are in a chronic state of stress for instance, levels of dopamine... and epinephrine change, blood pressure increases, immune system becomes suppressed, metabolism slows down, and abdominal fat increases due to increased levels of cortisol. - Positive thoughts such as love, gratitude, learning, and playfulness have been shown to improve cardiovascular health, increase quality sleep, and help promote a healthy immune system. - I’ve experienced periods of severe anxiety, hyper vigilance, depression and have had first hand knowledge of these negative effects it has had on my body. But I’ve also had first hand experience of turning this around and changing the way I react to situations. The shows, books, and music I feed my mind with have had a tremendous effect on my thoughts. Practicing more gratitude, strengthening my faith in God, trying various meditation practices, learning a new skill, and socializing more, even if it is only over the phone have all been ways that have helped me form more positive thoughts. - While this pandemic is a challenging time for all of us, use it as a time to learn how to tap into the power of your thoughts and focus on the things you can control, not those you can’t. Practice being more grateful, reaching out to others, praying more, trying to smile more, watch or read something funny, and practice meditation or visualization. I promise you will see and feel the difference. You will also become more resilient to future challenges. It won’t be easy and not every day will be a good one, but that’s part of the process. Hang in there and let’s be there for one another! - - #quarantine #quarantinelife #healthylifestyle #healthymindset #healthybody #positivevibes #mindsetmatters #mindset #buffalofitness #buffalofit #ptsd See more