Ryan Albert

END OF AN ERA⁣
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7 years at 123 Edward St. So much love for my team there. What a ride.⁣
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Thursday mornings now at 861 Dundas W📍⁣

The Paps was out this weekend 😆😆⁣
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William was shooting some birds and got distracted by the maniac swimming in 1° water 🤷🏻‍♂️⁣
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s/o to new friends in unexpected places...⁣
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BOXING DAY: a series

CROPTOPSZN

Looking for my tribe 👀⁣
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Calling all humans who:⁣
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✅ love to move but are currently being held back by pain/injury⁣
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✅ want to move but think pain/injury is preventing them from doing something⁣
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(and last but most important 😬)⁣
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✅ are willing to put in some work to make magic happen⁣
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This is your sign to reach out 😎😎😎

I just love when people GET IT!! ⁣
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This gal came in with a problem. We assessed the problem, contextualized the problem and put a plan together to tackle it. 📋⁣
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Fast forward a few weeks, she's back on track, problem is continuing to fade into the background. ANDD she basically never stopped exercising/lifting weights through the injury!! 😫➡️😁⁣
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Some really important messaging we hit on:⁣
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🥇 Your body is STRONG AND RESILIENT. It was designed to repair and adapt. ⁣
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🥈 Hurt doesn't equal harm. Just because it hurts doesn't mean you're doing more damage or hindering your progress. ⁣
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🥉 Injury is not (always) a reason to stop your physical activity. Rehabing something is about modifying temporarily while still working towards your goals. ⁣
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I can bet some of these sound surprising and counterintuitive to you. They did to our lovely patient as well but she put her trust in the process and came out on top. 🙌💃 ⁣
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Me & the blueberry monster ❤️⁣
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It's REALLY HARD to see how the work we put in now impacts us down the line, especially when it comes to our musculoskeletal health. ⁣
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EVEN WHEN we have our seniors telling us about how they wish they had done more to take care of their bodies. ⁣
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Unfortunately, human behaviour is complex and I can't create eureka moments for everyone I see. ⁣
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Fortunately, there are SO many ways to get started down the right path and lots of those ways are more accessible than ever. ⁣
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Take some time to reflect on how you want to feel next decade. The work for then starts right NOW!⁣
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PRO TIP 💪🏻💪🏻💪🏻⁣⁣
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Emerging research is telling us that, even more important than a regular exercise routine each day, is the prioritizing a small bouts of activity throughout. ⁣⁣
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Researchers are calling these bouts, EXERCISE SNACKS 🍪🍟⁣⁣
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My pal and scientist extraordinaire, Dr. Matt Stork (who doesn't have IG.. lame) said it best: You want to think about "restructuring exercise into your day and not necessarily restructuring your day around exercise."⁣⁣
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So what's an exercise snack? Really anything that gets you moving and gets your heart rate up for at least 20 seconds to a minute. Maybe some squats or jumping jacks or pushups or stair climbing. How many? 3, 5, 10! Find something that's realistic to start and go nuts!⁣⁣
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You need some inspo, oh I've got some for ya. Just send me a DM and we'll come up with something.⁣⁣
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❤️🤸‍♀️🤸‍♂️⁣⁣
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(Original article linked in my bio)⁣⁣

Did you know?! 🤯🤯🤯⁣
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That your worry or concern over an ache or pain can, on it's own, increase the intensity of pain you experience, independent of the degree of severity of that ache/pain. ⁣
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True story. If you've had a severely unpleasant experience with, let's say, low back pain in the past, a new flare-up can be made worse by our fear or concern over an impending do-over of that experience. Or what it means to our abilities to complete important tasks of daily life. ⁣
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Do you have an area of the body that you worry more about? Mine's my right wrist (look for a past feed post of me in a turquoise shirt standing on a balcony for more info on that 😋). ⁣
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⁣📸 for .ca

It took me a year!!⁣
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A year, to figure out what I needed to do to stay consistent. Being a gym rat since grade 10, I felt helpless last March. I bought a rower to keep me motivated. It was short lived. I tried to join virtual classes. Was great but not my primary jam. My routine has been routine-less, up to a month ago. Now, I'm over 20 days deep of consistent workouts because I figured out what worked for me:⁣
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🏠 Location. I couldn't stay motivated inside our place. I'm fortunate to have a big balcony and can get stuff done outside. The fresh air feels UNreal⁣
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👨‍🎤 BIG BEATS. Needed some heavy tunes to get me going. ⁣
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⏰ Timing. Morning before work, while Bowie's on her first nap. This is now my priority, above all other tasks. ⁣
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📋 Program. This was the biggest for me because I usually wing it with workouts. I wrote a 3-day split on a piece of paper and will write a new one in about 30-40 workouts. Checking off the box on the sheet at the end of the workout is the BEST feeling for me. ⁣
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What's worked for you this year???⁣

I had two patients this week share a similar story:⁣
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They had been dealing with some sort of pain issue lingering for weeks/months and both confessed that they had booked this appointment in the middle of the night, when the pain was getting to a point, where they just couldn’t take it anymore. ⁣
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We’ve all been there, right?!⁣
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Your brilliant body starts telling you something’s not right with a whisper (stiffness, tightness, discomfort) which may eventually turn into a scream. ⁣
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Intervening early almost always let’s us get a handle on things before they get to that point. ⁣
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Be kind to yourself. Don’t let your body scream at you, pretty please?⁣
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❤️⁣
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📸: for .ca

🎉🎉🎉 GIVEAWAY 🎉🎉🎉
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I get asked about pillows ALL. THE. TIME. in clinic. Most people don't like my answer because it is honestly really tough to make a recommendation that will suit everyone's unique needs. ⁣
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HOWEVER, if you were looking for a change and have a history of neck pain, the waterbase pillow may be a worthy option. It is supported by some legitimate research (found to decrease neck pain intensity and improve sleep quality) and above-all, is customizable. ⁣
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Wanna give it a try?? ⁣
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FOLLOW, LIKE the post & SHARE with a friend (one friend = 1 entry)⁣
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I'll select a winner this Friday!⁣
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**GTA only***⁣
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