Kyle Balzer Physiotherapy

Kyle Balzer Physiotherapy Kyle Balzer Physiotherapy is a small business developed and run by Kyle Balzer, DPT, with the goal of creating the ideal environment for physical therapy.

Located at 57th and 3rd, New York City, Dr. Kyle Balzer PT treats people across the full spectrums of age and movement capabilities. By operating under a cash-based, out-of-network model, Kyle is able to spend entire 30- or 60- minute sessions 1-on-1 to help his patients achieve goals of moving better, feeling better, and getting back to the activities that they enjoy. By spending every minute 1-o

n-1 with his patients, they are able to get back to functioning in fewer visits than the typical outpatient physical therapy clinic.

Week 15 of 2026 is upon us and boy does it feel more like week 35, amirite?!If you’ve been following along, we’ve gone f...
04/13/2026

Week 15 of 2026 is upon us and boy does it feel more like week 35, amirite?!

If you’ve been following along, we’ve gone from two 30-minute walks a week to:

2x 30-minute walks per week
2x 45-minute strength workouts per week
0.5 ounces of water consumed per pound of bodyweight per day
0.75 grams of protein per pound of bodyweight per day

If you haven’t been following along…. TAKE A HIKE!

No, seriously, take a hike, it won’t quite catch you up, but it’s a great form of exercise and could be what you do for our new habit starting this beautiful northeast spring week 15; increase one 30-minute walk to a 45-minute walk.

This bumps your total weekly time commitment to a whopping 165 minutes. Assuming you’re awake for 16 hours/day (sleep habit spoiler alert!), that constitutes 2.5% of your time.

You’ve got the time, so go take a hike!

Sinceriously,
Kyle

It’s the start of week 13….ish.I know, I’m off by one day, but my kid got sick, s**t happens, and we’re talking LONGTERM...
04/01/2026

It’s the start of week 13….ish.

I know, I’m off by one day, but my kid got sick, s**t happens, and we’re talking LONGTERM HERE!!! Give me a break!

It’s time to start eating like you want to build and maintain strength and muscle.

To do that, I’m asking you to eat more protein; at least .75g/lb of bodyweight. If you’re 100lbs., then that’s at least 75g of protein. If you’re 200lbs., then that’s at least 150g of protein.

Math.

Piece of cake…er protein.

Sinceriously,
Kyle

It’s the start of week 11 of 2026.You’re currently committing 2:15 a week to exercise; three walks and one strength work...
03/16/2026

It’s the start of week 11 of 2026.

You’re currently committing 2:15 a week to exercise; three walks and one strength workout.

On my 38th birthday, can I get a second strength workout per week?!

Three walks and one strength workout becomes two of each; 2:15 per week becomes 2:30 per week of exercise commitment.

And with tomorrow being St. Patrick’s Day, perhaps you can enjoy one more Guinness without feeling guilty.

Slainte/Sinceriously,
Kyle

Here’s an example of one of infinite strength workout options.A handful (depending on your hand size) of my favorite exe...
03/03/2026

Here’s an example of one of infinite strength workout options.

A handful (depending on your hand size) of my favorite exercises that most people can start with, or easily regress and lateralize from.

You could use this day as your Day 1, with slight tweaks every couple of months, for a very long time.

If your Day 1 strength workout looks different every 2-3 weeks, you’re not strength training.

As I tell my clients, the training is boring and monotonous; I’ll be the entertainment.

Sinceriously,
Kyle

Beginning of March, ninth week of the year, and chiseling out 30 minutes 4x/wk AIN’T NO THANG!So, let’s kick it up a not...
03/02/2026

Beginning of March, ninth week of the year, and chiseling out 30 minutes 4x/wk AIN’T NO THANG!

So, let’s kick it up a notch, but leave Emeril out of it. We’re only kicking it up the slightest of notches, like a notch-let.

Two hours of intentional movement becomes two hours and fifteen minutes, per week.

You probably need to have some sort of access to a gym or gym equipment at this point and there needs to be weights or machines that can be relatively heavy….. and fifteen more minutes of time each week.

That’s the equivalent of 30 mind numbing social media videos, if you don’t have kids;

Or, two episodes of Bluey, if you do.

Sinceriously,
Kyle

Even the most famous merman in the history of fictional mermen once said, “moisture is the essence of wetness, and wetne...
02/19/2026

Even the most famous merman in the history of fictional mermen once said, “moisture is the essence of wetness, and wetness is the essence of beauty.”

That doesn’t have a whole lot to do with hydration for performance and health, but it hopefully made you laugh.

Laugh and drink water.

Sinceriously,
Kyle

We’re starting week 7 of 2026, which means we’re on habit number 4, AND YOU STILL DON’T NEED A GYM MEMBERSHIP YET?!?!Don...
02/17/2026

We’re starting week 7 of 2026, which means we’re on habit number 4, AND YOU STILL DON’T NEED A GYM MEMBERSHIP YET?!?!

Don’t worry, you’ll need one at some point, or some solid equipment for your home, but we are on the straight and narrow (not arrow) for the easy path to being “well” and “long.”

Nine hours of walking (at a minimum) under your belt, to date, and now all you need to do is a little math and some drinking to keep moving forward.

If you’re 200 pounds, at least 100 ounces; if you’re 144 pounds at least 72 ounces….

Sorry, Coach Boone, water does not make you weak, and I’ll be siding with Bobby Boucher on this one. Drink some high quality H2O.

Sinceriously,
Kyle

I wish I could take credit for this beautiful picture of four pals crossing the street in synchrony….Four weeks in. Five...
02/02/2026

I wish I could take credit for this beautiful picture of four pals crossing the street in synchrony….

Four weeks in. Five total hours exercised. Zero gym memberships needed. Oh! Darling, this is too simple.

Having just added a fourth day of exercise, I think the Four Walk Week is the perfect plan Z, when all will be said and done in 11 more months.

Anyways, Here Comes The Sun…

Sinceriously,
Kyle

Two weeks in. Two total hours of training. Zero gym visits required.Add in one more thirty minute walk per week and you’...
01/19/2026

Two weeks in. Two total hours of training. Zero gym visits required.

Add in one more thirty minute walk per week and you’re cooking.

This will take us to the end of the month. Nothing better than training for the cost of free ninety-nine.

Sinceriously,
Kyle

Hope you’re getting your walks in. Still only need two 30 minute walks a week. I hope it feels easy. That’s the point.Si...
01/08/2026

Hope you’re getting your walks in. Still only need two 30 minute walks a week.

I hope it feels easy. That’s the point.

Sinceriously,
Kyle

Or do what I do on Mondays…Walk fifteen minutes to El Burrito Box and then back, and then enjoy the best burrito in Hell...
01/06/2026

Or do what I do on Mondays…

Walk fifteen minutes to El Burrito Box and then back, and then enjoy the best burrito in Hell’s Kitchen.

Sinceriously,
Kyle

Disclaimer: If you CANNOT walk, please message me and I will help you figure out a personalized version of this step for you.

My goodness, the hardest part about making this post was choosing the song…. Is all commercial music off IG now?! ANYWAY...
01/05/2026

My goodness, the hardest part about making this post was choosing the song…. Is all commercial music off IG now?!

ANYWAY, this journey is for that person that has no idea where to begin, but has found him/her/their self here, over and over and over, at the beginning of January saying, “this is the year; this is the year I get my s**t together, and start taking care of my body.”

This is not “Ripped in Six Weeks!”

This is not “Couch to Triathlon in Three Months!”

This is “Life is Busy, but You Can Still Sneak it in, and Slowly Over a Year Create a Sustainable Lifestyle to Age Pretty Gracefully.”

Start today?!

Hop on when the changes seem relevant to you?!

Mock how I choose to use my Instagram this year?!

Kick rocks?!

Just don’t you dare knock the people trying to figure it out.

Sinceriously,
Kyle

Address

940 3rd Avenue
New York, NY
10022

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 8am - 4pm
Sunday 9am - 2pm

Telephone

+15187083980

Website

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