If you've ever pressed play and launched straight into your session - or spent 20 minutes stretching before you've done a single squat - this episode is for you.

The honest answer to this question is: it depends. And in this episode I give you the framework to figure out exactly what your warm up should look like, how long it actually needs to take, and what to prioritise depending on where you're starting from and what you're about to do.

We cover:

• What a warm up is actually trying to achieve (it's not about sweating before you sweat)

• The three components of a good warm up: your body, your nervous system, and your mind

• Why static stretching before strength training can actually work against you

• How your starting point - desk, bed, or already moving - should shape what you do

• The three things that determine your warm up: where you're starting from, where you're going, and what your body is bringing that day

• Real examples: what to do if you have a stiff lower back or tight upper back before a session

• Why a warm up for a 10-minute session does not need to take 20 minutes

• And why the more frequently you train, the less warm up you actually need over time

Resources mentioned in this episode:

Join GLOW10 Tribe - physio-led, home-based strength training in 10 minutes a day: https://glowphysio.com.au/glow10-tribe-join

Grab the free 7-Day Strength Plan - the perfect low-barrier starting point: https://glowphysio.com.au/7dsp1/

Follow me on Instagram: @glowwithlibby

If you've recently been told your bone density is lower than it should be - or you're starting to wonder whether anyone has even checked - this episode is for you.

In this episode, I break down what an osteopenia diagnosis actually means, why the picture most of us have in our heads is outdated, and what you can actually do about it. Not in a fear-mongering way. In a clear, practical, physio-led way.

In the past three months, I've had three women come into my clinic with a new diagnosis — all under 55, all active, all completely blindsided. And they all had the same question: what does this actually mean, and what do I do now?

We cover:

• The difference between osteopenia and osteoporosis — and why it's not a diagnosis of fragility

• Why most women under 70 won't get a Medicare-rebated DEXA scan until something has already happened

• What "resistance training and weight bearing exercise" actually means in practice — because most women leave the GP with no idea

• The role of impact, and what to do when jumping isn't appropriate for your body

• How much exercise is effective and what it needs to look like

• Walking vs swimming — why they're not interchangeable for bone health

• The missing piece that makes this sustainable long term

If you've been told you need to do something about your bones and left feeling completely unsure where to start — this episode will give you the clarity you need.

Grab a free 7-Day Strength Plan here

Or check out GLOW10 Tribe - our physio-led, strength training at home membership for women

"Just be consistent" — possibly the most well-meaning but useless advice ever given to a woman with a full life.

In this episode, Libby unpacks why inconsistency isn't a discipline problem - it's a cost-benefit problem. And once you understand the equation your brain is running every time you decide whether to exercise, the whole thing starts to make a lot more sense.

You'll hear about a real GLOW10 member - single mum, full time job, five year old - who had everything she needed to train and still couldn't start. What changed wasn't her motivation. It was the equation.

This episode covers:

• Why "be consistent" has become code for "be perfect" - and why that's making things worse

• The cost-benefit calculation your brain runs every single time you decide whether to move

• Why the same advice works for one woman and completely fails another

• The exercise personality framework - and how to find your type

Take the FREE Exercise Personality Quiz to find out exactly where your equation is breaking down.

Come and Join us for GLOW10 Tribe for the structured plan, a physio in your pocket and tailored consistency coaching built in.

If you've ever had a break from training — planned or unplanned — and come back convinced you've lost everything, this episode is for you.

This week I'm answering one of the questions I get asked most often: how long does it actually take to lose your strength when you stop training? And the answer might surprise you.

I'm also talking about the two women I see most when it comes to training breaks — the one who backed off because of pain and never quite found her way back, and the one who went on holiday with the best intentions and came home with a guilt hangover.

In this episode I cover:

• What the research actually says about strength loss timelines (it's slower than you think)

• What does and doesn't change during a break — and what to expect when you return

• The mental side: why guilt and dread keep women out of training longer than the break itself

• How to prepare well for a planned break

• How to return smart — without trying to pick up exactly where you left off

✨ Struggling to get back into it after a break? Take the free Exercise Personality Quiz to find out what's really getting in your way: glowphysio.com.au/epquiz

Come say hi on Instagram @glowwithlibby

If you're a woman in a weight loss phase right now — whether that's with the help of a GLP-1 medication or not — this episode is worth your time.

Because there's a part of this conversation that most women are still missing.

More women are understanding that protecting their muscle matters during weight loss. But knowing the words and knowing what to actually do are two very different things.

In this episode, Libby breaks down the physiology clearly and practically - no alarm, no judgment, just the information you deserve to have.

Inside this episode:

• Why your body doesn't automatically choose fat when you lose weight

• What muscle loss actually feels like in the body (it's not what most people expect)

• Why this matters more in your 40s and 50s than at almost any other life stage

• The role of GLP-1 medications and what they can and can't do for your muscle

• What resistance training actually does — and what walking can't replace it with

• What to do, how often, and how simple it can actually be

If you've been losing weight and not feeling quite as good as you expected — this episode might be the missing piece.

Grab your Free 7-Day Strength Plan here: https://glowphysio.com.au/7dsp1/

Join GLOW10: https://glowphysio.com.au/glow10-tribe-join

Say hi on Instagram: @glowwithlibby

If you’ve ever been told that short workouts are “better than nothing” - this episode is going to reframe that completely.

In this episode, I’m making the case that a little bit often isn’t just a convenient way to fit exercise into a busy life. It’s actually a solid physiological strategy. And I’ve got some great new research to back it up.

We look at a fascinating 12-week randomised trial on 86 office workers, what happens in your body after eight hours of stillness, and why the little a lot approach is the foundation I built my 10aDay method on - not for convenience, but because it genuinely works better for lots of women.

You’ll learn:

• Why sitting is not the real problem - it’s prolonged stillness

• What a 12-week study on 86 office workers revealed about moving just 3 mins every hour

• Why you can’t undo an 8-hour day of stillness with one workout

• The three steps to turn any piece of health information into a lasting habit

• Why shorter, more frequent sessions aren’t a compromise; they might actually be better

Resources:

• The study mentioned: “Micro-exercise breaks every hour: a feasible strategy to improve metabolic health in sedentary office workers” - BMC Public Health, 2026. https://link.springer.com/article/10.1186/s12889-026-26484-4

• Join GLOW10 Tribe - 10 minutes a day, real results: https://glowphysio.com.au/glow10-tribe-join

• Follow me on Instagram: @glowwithlibby (www.instagram.com/glowwithlibby) 

DM me after listening and tell me - What’s your ‘little a lot’ system going to be?

Today’s episode is about the one thing that actually defines consistency. Not the ability to never stop. The ability to come back.

In this episode:

• Why falling off isn’t a character flaw - it’s most often a human response to a disrupted routine

• Why beating yourself up feels productive but is actually keeping you stuck (there’s a name for this in psychology)

• Three effective tools I use with women to help them come back to exercise quickly:

1. The minimum effective dose: why one small session beats the perfect comeback plan

2. The anchor swap: how to rebuild consistency when your old routine no longer fits your life

3. Reframing the gap: the story you tell yourself about time off is more dangerous than the time off itself

Whether you’ve been off track for two weeks or two months – this episode will help you come back faster and with less guilt.

Keen to find out what your unique exercise personality is and which tool will work best for  you? Take the FREE Exercise Personality Quiz here : glowphysio.com.au/EPquiz
Share your results with me on Instagram: @glowwithlibby

The resistance training guidelines just changed - and the headline finding is one I've been waiting years to be able to say out loud: we've been massively overcomplicating this.

In this episode I break down what the new ACSM position stand actually means for everyday women, cut through the oversimplifications doing the rounds online, and explain why the principle I keep coming back to - effort over weight - is more supported by the evidence than ever.

We cover:

• How much strength training you actually need to do (the clearest answer the research has ever given us)

• Why "you can build strength at any weight" is true but missing crucial nuance

• What the research really says about bone density and load

• Why effort matters more than the number on the dumbbell

• What this all means practically depending on where you're at right now

Whether you're just starting out, returning after a break, or training around pain or injury — this one will reassure you and refocus you.

Resources mentioned in this episode:

• Learn to Lift at Home Program — https://glowphysio.com.au/l2l-1/

• GLOW10 Tribe — https://glowphysio.com.au/glow10-tribe-join 

If you've ever joined a gym, been handed a program, done exactly what you were told - and still felt completely lost… this episode is for you.

In this episode, I unpack why the most common introduction to strength training leaves so many women able to follow a program but unable to own one. And why that gap — not motivation, not discipline — is exactly what keeps the stop/start cycle going.

We cover:

• Why machine-based programs are a starting point, not the full picture

• The difference between following instructions and actually understanding what you're doing

• What it means to own your training — and why it changes everything

• Why this is a skill set, not a personality trait

• And what it looks like when it finally clicks

If you've been strength training on and off and wondering why it never quite sticks — this one will give you a really different way to look at it.

👉 My free Learn to Lift at Home Challenge starts April 20th. -> JOIN HERE

📲 Follow me on Instagram: @glowwithlibby

Ever stood in front of a set of dumbbells wondering if you’ve picked the “right” weight?

In this episode, I break down exactly how to choose a weight that actually helps you get stronger — without second-guessing yourself or risking injury.

We cover:

• The 2 biggest mistakes women make when choosing weights

• How to know if you’re working hard enough (without overdoing it)

• A simple cheat sheet to get you started

• Why tracking is the missing piece for most people

• What to do when your workouts start feeling easier

• And whether equipment really matters

This is your practical, no-overthinking guide to lifting with confidence.

RESOURCES MENTIONED IN THIS EPISODE:

Join Free Learn to Lift at Home Challenge Starting April 20th: https://glowphysio.com.au/glow10-tribe-join

Join GLOW10 Tribe: https://glowphysio.com.au/glow10-tribe-join

Say hi to Libby on Instagram: @glowwithlibby