GLOW Physio

GLOW Physio GLOW Physio
Empowering Women to Build Stronger, More Resilient Bodies they feel GOOD in.

Physio | Group Exercise Classes
GLOW10 Online Strength Training for Women GLOW Physio is a Gold Coast-based physiotherapy service offering physiotherapy consultations, group exercise classes (reformer and strength) and home visits for women of all ages. GLOW specialises in treating women during and after pregnancy to help them feel strong, capable and pain-free.

Someone asked me last week: if you had to take one thing on holiday to keep up your strength training, what would it be?...
06/05/2026

Someone asked me last week: if you had to take one thing on holiday to keep up your strength training, what would it be?

My answer: one heavy dumbbell.

For me that’s ~ 10kg.
For you it might be 7kg or 15kg - whatever is challenging for you.

And honestly, You can do a lot with that.

Today’s 10ADAY just scratches the surface.

10ADAY - 1 DUMBBELL
✅ Hinge to alternating row - 8-10 reps/side
(both arms bent over row if too heavy)

✅ 1 arm push press - 8-10 reps / side
(two arm overhead press if too heavy)

✅ 4pk pull throughs - 8 reps / side
(lift knees to challenge your core more)

🌟 BONUS FINISHER - DB Swings.
Did you know you could do Kettlebell swings with a dumbbell?

Move slowly and with intention (except for the Swings, those babies are meant to be be done with power!)

3 rounds with a little rest in between.
That’s your 10 minutes.
Done ✔️

Strength training doesn’t need a full kit, a gym membership, or a perfectly planned session.
It needs adequate challenge, progressive overload, and consistency.

One dumbbell. Done most days. That’s the idea behind my 10ADAY method, used in my signature GLOW10 programs.

💫 Save this for your next trip, or your next “I’ve only got one dumbbell” day.

Not sure where to start with strength training?
💛 Drop me a DM and I’ll do my best to point you in the right direction.

05/05/2026

The low-cost home strength training setup I’d recommend to every woman starting from scratch.

Not a wish list. Not a “nice to have.”
The actual minimum you need to get started and keep progressing at home for at least a few months.

Because the number of women who’ve told me they’re waiting until they have a proper set-up before they begin... it’s a lot.

You don’t need a rack.

You don’t need a bench.

You don’t need a dedicated room.

You need enough load to challenge your body, enough structure to know what to do with it, and enough consistency to let it work.

The equipment side is genuinely the easy part.

Comment NOBS and I’ll send you my No-BS Equipment guide for free 💙

03/05/2026

Most women don’t realise this - but you can build strength around almost every injury.

Training around an injury looks different to training through one. Knowing the difference is the part that changes everything.

Most women I see in clinic have been told - or have told themselves - to rest until things feel better. And sometimes rest is exactly right.

But more often, what your body actually needs is load. Controlled, appropriate, guided load.

Avoiding movement because something hurts can quietly make things worse - stiffness increases, strength decreases, and the thing you were hoping would resolve on its own just... lingers.

This is exactly why GLOW10 is physio-designed. Not just for the healthy days - for the complicated ones too.

💫 New programs just dropped inside GLOW10 - progressive strength training that teaches you how to build strength despite injury, with me by your side every step of the way.

DM me GLOW10 and I’ll send you the details

10 things I know about you if you haven’t started strength training yet.Spoiler: none of them mean you’re not ready.The ...
03/05/2026

10 things I know about you if you haven’t started strength training yet.

Spoiler: none of them mean you’re not ready.

The women I work with are smart, capable, and usually pretty clear on what they want. They just keep waiting for the version of themselves that feels ready to begin.

That version isn’t coming first.

Readiness comes after you start. Every single time.

If you’ve been sitting in the “I’ll start soon” category for a while - take the exercise personality quiz. It takes a few minutes and gives you a genuinely useful starting point based on how you actually live your life.

Comment or DM me HOME and I’ll send it straight to you.

02/05/2026

Nobody tells you this part.

That it won’t look like the version you had in your head.
The version you might have been avoiding.

No matching set. No crowded gyms. No 5am alarms (if you don’t want them)

Just you, in whatever you slept in, with one dumbbell and ten minutes before the day kicks off.

And somehow - that becomes the thing you look forward to. The thing that anchors your day.

That’s what consistent training actually looks like for most women. Not polished. Not perfect. Just regular enough to start feeling like it is who you are.

01/05/2026

💛 DM / Comment the word HOME and I’ll send you a free quiz that works out your exercise personality - and whether home exercise is actually the right fit for you.

If you think something’s wrong with you because you can’t exercise at home… listen to this 👆🏻

Because I want to ask you something before I try to convince you of anything.

Do you actually want to exercise at home?

If you love how you’re moving right now and home training holds zero appeal - honestly, this isn’t for you. Stop reading.

But if you keep thinking…
It would be so much more convenient.
I’d love that time back from driving to a class.
I’d love to stop paying for memberships I feel guilty about not using.
…but you just don’t think you can make it work at home?

That is a completely different story.

It’s not that you can’t. It’s that nobody has ever helped you figure out the right approach for how you are specifically wired.

That’s exactly what this does.

DM me the word HOME and I’ll send you a free quiz that works out your exercise personality — and whether home exercise is actually the right fit for you.

No convincing. Just clarity. 🌿

26/04/2026

137 studies recently what I’ve been telling you about weight selection.

The ACSM released their updated position stand on resistance training - 17 years in the making, 30,000 participants - and the headline finding made me do a little happy dance 💃

The weight on the dumbbell is not the most important variable.
Effort is.

Whether those last few reps are genuinely challenging. Whether you’re close to your effort threshold.
That’s the signal your body responds to.

Effort over weight. Always.

My most recent podcast episode goes deep on this (as deep as you can go in a 10min episode 😜)- including the one situation where load does matter more.

Link in bio or comment POD49 and I’ll send it straight to you 💙

You don’t need a home gym.Some of the most impressive progress I’ve seen this week happened with a set of dumbbells, a l...
25/04/2026

You don’t need a home gym.

Some of the most impressive progress I’ve seen this week happened with a set of dumbbells, a lounge room floor, and 10 minutes.

The women in my Learn to Lift at Home Challenge didn’t have perfect set-ups. Some had weights. Some went bodyweight only. Some were working around pain, old injuries, joints with opinions.

What made the difference wasn’t the equipment.

It was having a plan that could be tweaked - to suit what they had, and where their body was at.

And then practising the skill a little every day.

‘Slowing down moved the focus from my knees to my quads and glutes. I realised I was not switching on the right muscles before.’

‘I finally had a breakthrough with the hinge. I used to always feel it in my lower back - today I finally felt it in my hamstrings and glutes.’

‘Deadlifts with 10kg and no lower back pain. I’m so happy.’

‘I feel more confident doing these exercises now than in my old gym phase, just pushing reps.’

This is what happens when women learn to use what they’ve got - and actually understand what they’re doing.

That’s exactly what GLOW10 is built for.

Physio-designed strength training that works with your body, your equipment, and your life. Membership from $32.50/month - less than the cost of one group fitness class. A physio in your pocket, every single day.

DM me GLOW10 and I’ll send you the details.

22/04/2026

Not enough women realise this.

The fear of doing it wrong - of picking up the wrong weight, moving incorrectly, or making something worse - is one of the biggest reasons women avoid strength training altogether.

And I get it. It feels like a reasonable precaution.

But here’s what I see every single day as a physio: the women who are most at risk of injury, pain, and loss of function as they get older are not the ones lifting weights.

They’re the ones who never started.

It has nothing to do with how strong you are right now.
And everything to do with whether you have the right guidance to get started safely.

Because the truth is:
Strength training done well is one of the most protective things you can do for your body. It builds the muscle that supports your joints. It stimulates your bones. It keeps you functional and independent for decades.

The risk isn’t in the lifting.

It’s in lifting without understanding what you’re doing and why.

Which means the goal isn’t to avoid weights.

It’s to learn how to use them properly - for your body, your history, and where you’re at right now.

If you’ve been putting it off because you’re worried about getting it wrong, this is your sign to start - just with the right support around you.

🌟 Save this for next time you have break from trainingHere’s the thing about coming back after a break - the biggest mis...
20/04/2026

🌟 Save this for next time you have break from training

Here’s the thing about coming back after a break - the biggest mistake is thinking you need to earn your way back in with a big session. You don’t.

But here’s the other mistake: treating your first session back like a gentle stroll back in. A few easy squats and a stretch isn’t a workout.
And deep down, you know that.

The secret is this: bodyweight only doesn’t mean easy. It means no equipment (ie less friction) - not no effort.

These three movements should still feel like work. Your last few reps should feel genuinely hard. If they don’t, slow down, add a pause, or do another round.

That’s the difference between going through the motions and actually training.

Today’s 10ADAY targets:
CHEST | TRICEPS | QUADS | HAMSTRINGS | GLUTES | CORE

Try this combo:
1️⃣ Push up (incline option to make it more accessible) 8-12x
2️⃣ Reverse lunge to high knee (quads, hamstrings, glutes + balance) 8-12x each side
3️⃣ Dead bug (add a head lift to make it harder) 8-12x
Move slowly and with intention.

Repeat for 3 rounds with a little rest in between.

That’s your 10 minutes.

Welcome back. 💛

One session gets you started.
A progressive program keeps you going.
If you want more of this - GLOW10 starts with a full 8 weeks of bodyweight-only programming. No weights needed. You stay at Level 1 for as long as you need until you feel ready to add them.

The free weights section of any gym is simultaneously the most intimidating and most pretended-to-be-confident place on ...
14/04/2026

The free weights section of any gym is simultaneously the most intimidating and most pretended-to-be-confident place on earth.

You walk in.

You pick up something that looks about right.

You find a spot where no one can really see you.

And you do your best impression of someone who definitely knows what they’re doing.

Sound familiar?

Here’s the thing:
You’re not just supposed to know what you’re doing.
That feeling isn’t a you problem.
It’s a taught problem.

Most women were never actually shown how to move confidently with weights.

How to choose the right load.

What an exercise should feel like.

Where you should feel it.

So you wing it.

Or you avoid it altogether.

The Learn to Lift at Home Challenge is five days of fixing exactly that.

So the next time you walk into a gym — or pick up a set of dumbbells at home — you actually know what you’re doing.

Starts April 20. Completely free.
Comment L2L and I’ll send you the details. 👇

There’s a secret club for people who lift weights.And it can feel like no one gave you the invite.You watch others in th...
14/04/2026

There’s a secret club for people who lift weights.
And it can feel like no one gave you the invite.

You watch others in the weights section and they just… know.

Which weight to pick up. How to hold it. What to do with it. How hard to push.

And you’re standing there thinking —
how does everyone else know this except me?

Here’s the thing.

They were taught.
Or they figured it out through years of trial and error.
Or someone in their life just showed them.
It was never written on the wall.
It was never handed to you with your gym membership.

You were never supposed to just know.

What’s actually keeping you out isn’t fitness.
It’s not age. It’s not your body.

It’s the fact that no one has explained:
→ How a movement should feel
→ Where you should feel it
→ How to know if you’re working hard enough
→ What to do when something doesn’t feel right

That’s the membership card no one gave you.

And here’s the good news — it’s completely learnable.

Once you have it, you can walk into any gym, train at home, pick up any weight — and actually know what you’re doing.

The free Learn to Lift at Home Challenge starts April 20.

5 days of finally getting the membership card.

Comment L2L and I’ll send you everything. 👇

Address

Elanora, QLD
4221

Opening Hours

Monday 9am - 8pm
Wednesday 9am - 8pm
Thursday 9am - 8pm
Friday 9am - 2pm

Telephone

+61478925633

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