You might not want to hear this from me
I’ve come to realise that the same words, coming out of two different mouths, can sound completely different. You might come to me for advice on pain or guidance on exercise, but I may not always be the person you need to hear the message from. Especially when it...
6 Habits to make everything feel easier
These 6 habits cost you nothing; but they’ll make everything feel easier, from your workouts to your weekly rhythm. 1️⃣ Notice your reps and reservePay attention to how many reps you had left in the tank at the end of a set. That’s your roadmap for how to progress....
4 ways to make squats harder
💪 If it feels easy, you’re maintaining — not strengthening. The benefits of strength training for your muscles and bones come from one key principle: progressive overload. That means gradually challenging your body a little more over time — not just doing the same...
The grade 8 assessment I wanted to do
My son came home yesterday and said, "Oh, I forgot to tell you, Mum. I had an assessment due for health." He had to write a training program. For a sport of his choice. Warm up, conditioning, strength, skill-specific work, the whole thing. I nearly cried. Not because...
Balance training
Hey, just checking you’re not standing still on one leg thinking this counts as balance training…? Standing perfectly still, not a wobble in sight, might feel great. But…It’s also not challenging you enough to actually create change 🫣 Balance works the same way...
The secret to a 60 year marriage (and it’s not what you think)
I was at a wedding last weekend. It was my cousin's, and the first one I'd been to in ages. Such a beautiful day. The maid of honour got up to give her speech, and told a story about her grandfather. Before the wedding, she'd asked him what the secret was to his sixty...
I train how I sort lego
My almost-13-year-old still asks for Lego every birthday and Christmas. It’s the gift that keeps on giving… until you try to build something and can’t find the one single piece you need. He’s been getting frustrated - he wants to build but it feels impossible to even...
Not all gyms are created equal
We’re lucky to have a lot of gym options around us, but not all gyms are created equal, and if you’re picking one to follow your own program in, most of what gets sold to you doesn’t actually matter. Here’s what I actually tell women to look for: Location - Is it...
The “signs” your workout worked that actually mean nothing, or at least not what you think they mean
I went on a hike last weekend. Hills, backpack on, two and a half hours.It all felt completely fine at the time, but two days later my hamstrings and calves were properly sore. That’s not my body telling me the hike worked ‘better’ than the hip thrusts I’d done the...
What I wish more women knew about balance
There's one thing I ask almost every physio client to do when I'm assessing her: Stand on one leg. It gives me so much information. How she transfers her weight. What her spine, hip, pelvis, knee, ankle and foot do the moment they're asked to take on more load. And...
Strength training in 10 minutes a day
I’ve worked with hundreds of women in their 30s, 40s, 50s and beyond — and here’s what I know: ❌ You don’t need to lift heavy straight away.❌ You don’t need a gym membership, a matching set, or a degree in exercise science.❌ And you definitely don’t need to feel sore...
6 tweaks for your squats
Before you ditch the squats altogether because your knees hurt, try these 6 tweaks and see if you can keep building those strong quads that will get you up stairs or off the toilet when you’re 80, without making your knees cranky:1️⃣ Reduce the loadEven if it’s just...
Two women. Same scan result.
I had two women come through the clinic recently with the exact same diagnosis. Osteopenia. If you haven't heard the word before, it means your bone density is lower than what's considered normal, but not low enough yet to be called osteoporosis. Think of it as...
The thing I’ve never been good at
Every time a new GLOW10 block is about to drop, the same week happens behind the scenes. My GLOW Physio Clinic still full, I run 10 classes a week, patients still need me, email inbox keeps filling…and quietly, a whole second body of work is getting finished in the...
Why I finally created a gym program
For more than twenty years as a physio, I've watched the same thing happen again and again. A woman decides she's finally going to start doing some weights. She joins a gym, gets a quick tour, maybe a generic program printed off at the desk… and then she's left to...
Rules I follow when I’m getting back into strength training after a break
f you’ve had a break from training and you’re not sure how to get back, this is for you. The steps aren’t complicated. But they do require letting go of the idea that you have to come back perfectly, at exactly where you left off, on a week where everything lines up....
She’d been training for 3 years and still wasn’t happy
I was chatting to a woman this week who had some questions about the GLOW10 Tribe. She'd been doing a strength training program at a gym for three years and wasn't happy with the results. "What do you mean by that?" I asked. "What results were you hoping for that you...
My favourite thing about strength training
Everyone talks about strength training for muscles and bones and metabolism. But after all these years as a physio, my favourite thing about it isn’t actually any of those. It’s what it does for pain and stiffness. I see it every week in clinic. Someone comes in...
Things I thought would finally make me consistent with exercise (that never actually worked)
And trust me, I’ve tried them all. 1. Waking up before the kids.If you ever want to get your kids to start waking up earlier than they ever have before, try this one 👆🏻🤪Once I accepted that sometimes exercise would happen imperfectly, with kids around, mid-chaos, the...
He opened the dishwasher and sighed
This week I asked my youngest boy, Finnian, to unstack the dishwasher. He walked over, opened it, looked inside, and let out this long, dramatic sigh. It wasn't quite frustration, but more heavy, pre-emptive exhaustion that says: this is too much and I haven't even...