Dr. Alena Russo

Dr. Alena Russo Evidence based chiropractor in the Brampton & Caledon area, and owner of Russo Family Chiropractic. Happy to help you and your family with your health.

Visit me at:
Russo Family Chiropractic: http://russofamilychiropractic.com/
32 John Street, Brampton

Alright so I have a confession for you all... I am N O T good at working from home. I always want to sleep in, end up wa...
05/11/2020

Alright so I have a confession for you all... I am N O T good at working from home. I always want to sleep in, end up wasting so much time on my phone, and only finish one thing that probably would have taken me a few hours at most if I was working somewhere else (usually a coffee shop, living up to my name) ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀
I know there’s so much advice out there about this, but I figured out some things that have helped me out: ⠀⠀⠀⠀⠀⠀⠀
💫 Change out of your PJs (I know it sucks, but trust me, even if it’s just leggings and a sweater) ⠀⠀⠀⠀⠀⠀⠀⠀
✨ Write a weekly to do list, and break it up to complete into daily goals ⠀⠀
💫 Schedule what to work on in hour blocks throughout the day ⠀⠀
✨ If you’re not being productive try changing up where you’re working or what you’re working on ⠀⠀⠀⠀⠀
💫 Make time for your non-negotiables whatever they may be: gym, journaling, time with loved ones, etc.⠀⠀
✨Give your brain a break in between working, I love curling up with a coffee and reading or watching ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let me know if these work for you, and hey if you have any other suggestions let me know!!! I made a pretty long to-do list, and can use all the help I can get.

You’re going to want to SAVE this circuit!!! That post workout glow, you know it’s a good one when your cheeks match you...
05/11/2020

You’re going to want to SAVE this circuit!!! That post workout glow, you know it’s a good one when your cheeks match your shirt 💗
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You all asked for it - here’s my home workout circuit that leaves you feeling great (and super sweaty). An alteration I’ve been doing is adding a fast paced walk on the treadmill in between sets. I also ramp up how many reps I do with some of the exercises. I use weights but the exercises can be modified to be body weight, or you can get creative with what you use! Here we go!!!
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Equipment needed:⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
- Weights (we use dumbbells) ⠀⠀
- Box (we used a chair)⠀⠀⠀⠀⠀⠀
- Skipping rope ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀
- Treadmill (optional)⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀
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Warm up - 10 min ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
Circuit, 5 sets
- Split squat, x5 each side ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Push ups, x10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Step up with knee drive, x5 each side ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Plank with shoulder tap, x5-10 each arm ⠀⠀⠀⠀⠀⠀⠀⠀
- Bent over row, x5-10 each arm ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Skipping, x50 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Each circuit should take between 2.5-3 minutes, in between each circuit walk on the treadmill for 3 minutes (pace of 3.5 mph). ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Enjoy & let me know if you try it!!! ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
Xoxo, ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
Coffee (& circuit) loving chiro @ Caledon, Ontario

Happy Mother’s Day to all mamas 🌸🌷🌸⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀I don’t know what I would do without mine, she’s my best friend an...
05/11/2020

Happy Mother’s Day to all mamas 🌸🌷🌸
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I don’t know what I would do without mine, she’s my best friend and biggest fan. Every year since we were little kids, we would always “surprise” her with breakfast (as if she doesn’t already know everything we do), here is what we have on the menu for today: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
GLUTEN FREE WAFFLES ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 6 eggs⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups milk⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups almond flour⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 teaspoon baking powder⠀⠀⠀⠀⠀
- 1/2 teaspoon salt⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 teaspoon xanthan gum (optional)
- as many chocolate chips as you want 💓🍫⠀⠀⠀⠀⠀⠀⠀
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Mix everything together, grease your waffle maker and pour mixture in. Makes approximately 6 large waffles (depending on your waffle maker size). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make sure to treat your mom to some coffee as well!!! I’m sure it’s every mom’s fav beverage (next to wine).
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Xoxo, ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Coffee (and mother) loving chiro

Who run the world? 👧🏻👩🏻‍⚕️👩🏻‍🎓👸🏻🙋🏻‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀This International Women’s Day, I had the honour of receiving the Women’s ...
03/13/2019

Who run the world? 👧🏻👩🏻‍⚕️👩🏻‍🎓👸🏻🙋🏻‍♀️
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This International Women’s Day, I had the honour of receiving the Women’s Achievement Award for entrepreneurship. I am so fortunate to have been surrounded by such strong women mentors my whole life, and am so thankful for my grandmothers, mom, aunts, cousins, and sister for all of their love, guidance, and always believing in me.
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Thank you to the GTA Northwest Community Health Services, Tina Larsen for the nomination, and the many leaders in the community for their congratulations and support, including Caledon councillors
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Brampton Mayor Patrick Brown and his lovely wife as well as Brampton Councillors Charmaine Williams Reelectbowman
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MPPs Prabmeet Singh Sarkaria Nina Tangri and husband Ashwani, Michael Tibollo and his lovely wife Silvana

Congratulations to Alexias Larsen and all other winners for their awards, empowered women empower women 👐🏼
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@ Brampton, Ontario

All I want for Christmas is enough hours in the day to get everything done... and a coffee... and a unicorn ☕️🦄🎁🎄
12/24/2018

All I want for Christmas is enough hours in the day to get everything done... and a coffee... and a unicorn ☕️🦄🎁🎄

Thankful to have a birthday filled with love, light, and laughter - here’s to another year of just that ✨🥂
12/22/2018

Thankful to have a birthday filled with love, light, and laughter - here’s to another year of just that ✨🥂

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Caledon, ON

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