Giggles&Glutes Podcast

Let’s get to know each other!Welcome back to Giggles & Glutes 🎙️💪In today’s episode, Zoe and Donae dive into the phase of fitness that nobody really talks about — the “quicksand phase.”You know… that stage where everything feels HARD. Getting to the gym feels exhausting. Meal prepping feels overwhelming. Staying consistent feels impossible. And you start wondering why everyone else seems to have it figured out except you.This episode is your reminder that struggling in the beginning does NOT mean you’re failing.We talk about: ✨ Why fitness feels mentally exhausting at first ✨ Why motivation disappears so quickly ✨ The importance of building structure instead of relying on feelings ✨ How consistency is created over time ✨ Why missing one workout doesn’t mean you’ve “fallen off” ✨ How to stop putting unrealistic pressure on yourself ✨ Small mindset shifts that make fitness easier long termIf you’ve ever felt like you keep “starting over,” this conversation is for you.Remember: You are not behind. You are not lazy. You are simply building the foundation.Disclaimer:This podcast is intended for educational and entertainment purposes only and is based on personal experiences and opinions. The information shared is not medical advice and should not replace guidance from a qualified healthcare professional, doctor, dietitian or certified specialist.Always consult with a professional before making significant changes to your training, nutrition or lifestyle routines.00:00 – Welcome back to Giggles & Glutes 00:16 – Why fitness feels harder than expected 01:10 – Comparing yourself to others in fitness 01:47 – The “quicksand phase” nobody talks about 02:31 – Why everything feels mentally exhausting at first 03:10 – It’s not laziness — your brain seeks comfort 03:54 – Motivation fades faster than people expect 04:32 – The mental load of fitness & routine building 04:59 – Why the lack of rewards early on feels discouraging 05:38 – Why fitness cannot be autopilot in the beginning 06:11 – How emotions affect consistency 06:42 – Donae’s stepper story & showing up anyway 08:16 – Why partial effort still counts 09:16 – “Tomorrow I’m back handling business” mindset 10:00 – The danger of saying “I fell off” 11:05 – Building structure instead of relying on motivation 11:25 – Zoe’s mindset shift that changed consistency 13:20 – Fitness needs to fit YOUR lifestyle 14:02 – Integrating fitness into daily life naturally 14:57 – Why consistency matters more than perfection 15:22 – The “never miss two days” rule 16:16 – Making fitness feel mentally easier 16:46 – Setting realistic expectations for your schedule 17:32 – Why fitness starts on “hard mode” 18:14 – Stop judging yourself during the beginner phase 18:33 – Nobody starts as an expert 19:25 – The struggle phase is where growth happens 20:15 – Leave your ego out of fitness 21:04 – You are not failing — you are building foundations 21:18 – Focus on building something sustainable 21:26 – Final thoughts & outro🎧 Listen Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Ozempic is everywhere right now… but what’s actually happening behind the results?In this episode of Giggles & Glutes, we’re having an honest, informed conversation about Ozempic, weight loss drugs, and what’s not being talked about enough.We cover:Why weight often comes back after stoppingHow appetite hormones like ghrelin & leptin are affectedThe role of insulin and blood sugarWhy habits matter more than quick fixesThe physical and hormonal side effectsAnd what sustainable progress actually looks likeThis episode is not about fear — it’s about awareness.So you can make decisions from a place of understanding, not pressure.Because real progress isn’t just about losing weight…it’s about building something that lasts.⏱️ Timestamps00:00 – Intro00:15 – Why we’re talking about this again00:40 – Ozempic is everywhere right now01:00 – Why people are drawn to it01:25 – What happens after you stop02:10 – Weight regain explained02:40 – It’s not about lack of discipline02:55 – Appetite hormones (ghrelin & leptin)03:30 – What happens when you come off it04:00 – Why it feels like losing control04:20 – Insulin & blood sugar connection05:00 – Why habits matter05:30 – The reality of relying on external tools05:50 – Side effects (common + serious)06:30 – Real-life example (joint pain)07:15 – Not fear — just awareness07:35 – Female health considerations08:00 – Our stance on Ozempic08:40 – Why sustainability matters09:00 – Bone density & muscle loss09:20 – The “skinny at all costs” mindset09:45 – You don’t have to be skinny10:00 – Be honest with yourself10:20 – Questions to ask before taking it10:40 – Short-term vs long-term thinking10:55 – Final message11:05 – Outro🔑 Key TakeawaysWeight loss drugs suppress appetite — they don’t build habitsRegain is common after stopping (not due to lack of discipline)Hormones like ghrelin (hunger) and leptin (fullness) play a huge roleBlood sugar stability directly affects hunger and cravingsWithout habits, progress won’t lastRapid weight loss can impact muscle, joints, and bone densityLower weight ≠ better healthSustainable results come from understanding your bodyYou don’t need to be skinny — you can be strong and healthy⚠️ DisclaimerThis content is for educational and informational purposes only and is not intended as medical advice.We are not medical professionals, and the information shared in this episode should not be used to diagnose, treat, or prevent any health condition. Always consult with a qualified healthcare professional before making any decisions regarding medication, supplements, or changes to your health routine.Individual experiences may vary.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!If you’ve ever felt frustrated because the scale isn’t moving… but your body is — this episode is for you.In today’s episode of Giggles & Glutes, we break down why your weight might stay the same even when you’re making real progress.We talk about:Body recomposition (losing fat while gaining muscle)Why muscle is denser than fatHow water, glycogen, hormones, and stress affect your weightWhy the scale doesn’t tell the full storyAnd what you should actually be tracking insteadThis is your reminder that progress isn’t just a number — it’s how you look, feel, and perform.If your body feels stronger, your clothes fit better, and your energy is improving… you’re already on the right track.🎧 Tune in and start measuring your progress the right way.⏱️ Timestamps00:00 – Why the scale isn’t changing00:25 – The frustration & mindset shift01:00 – What the scale actually measures01:40 – Understanding body composition02:30 – Fat vs muscle explained simply03:15 – What body recomposition is04:00 – Why you feel better before you see results04:40 – Water, carbs & glycogen explained05:20 – Why weight can go up (and that’s okay)05:50 – Hormones, stress & daily fluctuations06:30 – Why relying only on the scale is misleading07:00 – BMI rant (because… honestly 😅)08:30 – Muscle = health (not just aesthetics)09:30 – “Skinny fat” explained10:20 – Body fat % — what you actually need to know11:30 – Why lower isn’t always better12:30 – The problem with extreme fat loss (Ozempic convo)14:00 – Looking “healthy” vs looking “skinny”15:00 – Better ways to track progress16:00 – Final mindset shift16:40 – Closing message🔑 Key Takeaways (for caption / comments / engagement)You can lose fat and gain muscle at the same timeMuscle is denser than fat → you can look smaller without losing weightWater, carbs, hormones, and stress all affect the scale dailyFeeling stronger, more energized, and confident = real progressBMI is outdated and doesn’t reflect health or muscle massLower body fat isn’t always better (especially for women)The goal isn’t just weight loss — it’s building a strong, healthy bodySupport the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!If you’ve ever felt like you’re not doing enough in your fitness journey… this episode is for you.In today’s episode of Giggles & Glutes, we dive into how the fitness industry is finally shifting away from extremes — and why that’s the best thing that could’ve happened.We talk about: • The pressure to be “perfect” in fitness • Why burnout culture isn’t sustainable • Healing your relationship with food & training • ADHD, hyperfixation & finding your flow • And why balance is actually the goal (not perfection)This is your reminder that:You don’t need to do the most…You just need to do what you can sustain 🤍TIMESTAMPS : 00:00 – Intro & chaotic start 😂00:20 – The 3D printer → Cricut spiral01:30 – ADHD, hyperfixation & “am I the problem?”03:00 – Turning hobbies into potential business ideas04:30 – The shift in social media & fitness culture05:30 – The “all or nothing” fitness era (and why it was toxic)07:00 – Learning to embrace balance in training08:30 – Movement counts (even the simple stuff)10:00 – Training through pain vs listening to your body11:30 – Injury, rehab & adjusting your routine13:00 – The truth about restrictive diets15:00 – Food, culture & enjoying your life17:00 – Why you can’t live in a calorie deficit forever18:30 – Aesthetics vs how you actually feel19:30 – Bodybuilding extremes & sustainability21:00 – Social media expectations vs real life22:30 – You don’t need to be perfect to be consistent24:00 – Food guilt, eating out & real-life scenarios25:00 – Final message: do what you can sustain25:40 – Outro & subscribe reminderDISCLAIMER :This podcast is for informational and educational purposes only and is based on personal experiences and opinions. It is not intended as medical, nutritional, or professional advice. Always consult with a qualified professional before making changes to your training, diet, or lifestyle.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Hello  🤍Have you ever scrolled through Instagram and suddenly felt like you’re behind in life? Like everyone else has it figured out the routines, the body, the mindset and you’re just trying to keep up?In this episode, we unpack the truth behind that feeling and why it has nothing to do with you falling behind… and everything to do with what you’re consuming.We talk about:– The illusion of “perfect lives” on social media– Why comparison is draining your confidence– The shift from curated perfection to real life– How to stop letting Instagram define your worth– A simple framework to help you reset and refocusif you’ve been feeling overwhelmed, behind, or like you’re not doing enough… this episode will bring you back to reality 🤍Remember:You are not behind you’re just in a different season.Don’t forget to like, comment & subscribe 🫶⏱️ TIMESTAMPS00:00 – Intro: feeling behind in life01:00 – The illusion of “perfect” on social media03:30 – Why comparison makes you feel inadequate06:00 – The shift away from curated perfection08:30 – Real life vs what you see online11:00 – How social media distorts expectations13:30 – The danger of constant comparison15:30 – The “Intent Framework” explained18:30 – Final thoughts & takeawaysThe content shared in this episode is based on our personal experiences, general knowledge, and research. We are not medical professionals, doctors, or licensed practitioners. Nothing discussed in this video should be taken as medical advice, diagnosis, or treatment.This episode is intended for educational and informational purposes only, and to share perspectives that may resonate with your own experiences. Every individual is different, and what works for one person may not work for another.If you are experiencing any physical, hormonal, or mental health concerns, we strongly encourage you to seek guidance from a qualified healthcare professional.By watching or listening to this content, you acknowledge that you are responsible for your own health, decisions, and actions.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Hello beautiful 🤍In this episode, we’re diving into something that most people completely overlook in their fitness journey… recovery.We’re talking about why you might be feeling constantly sore, tired, low energy, or even a little irritable —and why it’s not because you’re not doing enough… but possibly because you’re doing too much without recovering properly.We break down:– What actually happens to your body during sleep 💤– Why food is essential for muscle repair 🍽️– The importance of rest days (yes, you need them) 🧘‍♀️– Why constant soreness isn’t a good sign– How lack of recovery affects your mood, energy & performanceIf you’ve ever felt stuck, exhausted, or like your body just isn’t responding… this episode will shift your perspective 🤍Remember:You don’t grow in the gym… you grow when you recover.Don’t forget to like, comment & subscribe — it helps us grow and reach more of you 🫶⚠️ DISCLAIMER (YouTube Description / On-Screen Text):The information shared in this episode is based on our personal experiences, knowledge, and opinions within the fitness industry. We are not medical professionals, and this content should not be taken as medical advice.Always consult with a qualified healthcare provider or professional before making any changes to your health, training, or nutrition.Our goal is to educate, share, and support — but ultimately, you are responsible for making the best decisions for your own body 🤍Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!This episode is a little different… no structure, no fitness deep dive  just a real, honest catch-up.Life lately has been a lot. Behind the scenes, there’s been growth, overwhelm, moments of clarity… and moments where we honestly just needed to pause and reset.In this episode, we open up about:– Taking a step back when your body is overwhelmed– The guilt that comes with slowing down– Navigating uncertainty and change– What we’ve been learning in this season of lifeIf you’ve been feeling a little lost, a little tired, or just not like yourself… this one’s for you 🤍Sometimes the strongest thing you can do is pause.Don’t forget to like, comment & subscribe  it means the world to us and helps our podcast grow 🫶Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!One of the biggest things holding people back in the gym isn’t weakness  it’s confusion 🤯🏋️‍♀️In this episode of Giggles & Glutes, Zoë and Donaé break down a single, powerful principle that cuts through the noise of conflicting cues and overcomplicated coaching 🎙️. If you’ve ever felt frozen under the bar, unsure whether you’re doing an exercise “right,” this episode gives you a clear, repeatable rule you can apply to every lift.We introduce the golden rule of stack, brace, and radiate ⚙️💪, explain why it works, and show you how to apply it across major movements like squats, bench press, rows, split squats, pull-ups, and glute work 🏋️‍♀️. This episode is about building real strength with confidence, stability, and safe technique — without overthinking every rep.⏱️ Timestamps01:32 – Why gym confusion is holding people back 🤯02:10 – The problem with conflicting coaching cues 🔄03:00 – Introducing the golden rule that replaces the noise ✨04:05 – What “stack” really means and why over-arching hurts you 🦴05:45 – The canister analogy and rib-to-pelvis alignment 🧠07:10 – What bracing actually is (and what it isn’t) 💨09:00 – Radiating tension and full-body stability ⚡11:10 – Applying the rule to squats 🏋️‍♀️12:05 – Applying the rule to bench press 💪13:10 – Applying the rule to rows and pulling movements 🔗14:10 – Single-leg work, balance, and foot connection 👣15:55 – Pull-ups, lat pulldowns, and eliminating momentum 🧗‍♀️17:05 – Why the rule applies even to smaller exercises 🎯18:20 – Your 4–8 week training blueprint 📋20:35 – Why form mastery comes before adding weight 📈22:30 – Injury prevention and long-term strength confidence 🛡️24:10 – Closing reflection and call to action 🎯If this episode helped clear up confusion in your training, make sure to like the video, subscribe to the channel, and turn notifications on. Drop a comment below and tell us which exercise you’re most excited to try using the stack, brace, and radiate rule.Which exercise are you most excited to try using the stack, brace, and radiate rule — squats, bench, split squats, or pull-ups? Let us know in the comments and tell us where you’ve felt most confused in the gym.#GigglesAndGlutes#LiftingForm#StrengthTraining#WomenWhoLift#FitnessEducation#TrainWithConfidenceSupport the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!If you’ve mastered your form but still feel stuck lifting the same weights, this episode gives you the missing piece 🧩💪In this Giggles & Glutes episode, Zoë and Donaé break down progressive overload in a clear, practical way so you can understand how strength actually improves over time 🧠✨ We explain why most people plateau after learning technique, how muscles adapt to training, and the simple methods you can use to keep progressing without burning out or getting injured 🚫🔥This episode covers what progressive overload really means, the four ways to apply it in your training, how to progress whether you train at home 🏠 or in a gym 🏋️‍♀️, and why tracking your workouts removes guesswork 📒✅ If you want a sustainable, science-led approach to getting stronger, this is your roadmap 🗺️💥You’ll learn:• Why mastering form alone isn’t enough to keep getting stronger 🧠• What progressive overload actually means and why it’s essential for results 💪• The four simple ways to apply progressive overload in your training 🔁• How tracking your workouts removes guesswork and prevents plateaus 📒✅⏰ Timeline :01:29 – Why mastering form isn’t enough to keep progressing02:17 – Installing the engine: what progressive overload actually is03:12 – The adaptation principle explained simply04:02 – Calluses, grip strength, and how challenge creates growth05:18 – Why progressive overload isn’t just about adding weight06:00 – Method one: increasing weight without sacrificing form06:52 – Method two: increasing reps and volume07:46 – Method three: increasing sets08:33 – Method four: decreasing rest time09:28 – Applying progressive overload when training at home10:40 – Why equipment still needs to be challenging11:32 – Tracking workouts and avoiding plateaus12:30 – The 8–12 rep progression roadmap13:20 – Removing guesswork and training with intention🎥 Watch the full episode on YouTube🎧 Listen on Spotify🎙️ Listen on Apple Podcasts📲 Follow us on Instagram for clips, updates, and behind the scenes👍 Like & subscribe on YouTube so you don’t miss future episodes💬 Drop a comment and let us know if this episode helped you or what you want us to cover Disclaimer :We aim to share accurate, up-to-date information based on current research and our professional experience. The content in this episode reflects our own research and personal opinions and is intended for educational purposes only. It should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routine.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Think your glutes are just one big muscle? Think again.In this episode of Giggles & Glutes, Zoë and Donaé break down the three glute muscles — gluteus maximus, gluteus medius, and gluteus minimus — and explain why most women are unknowingly training their glutes wrong.If you’ve been doing endless squats but still not seeing that round, lifted, shelf-like shape, this episode is your missing piece. We explain the anatomy in simple terms, walk you through the best exercises for each muscle, and give you a complete glute workout you can follow straight away.You’ll learn:• Why hip thrusts hit differently than squats• How to fix hip dips (and why they’re normal)• Why your knees and lower back depend on your glute medius• How to build that “upper shelf” density• A full 13-set glute workout planThis is science-led, practical, and designed to help you train smarter — not just harder.⏰ Timeline:02:25 – Glutes Are NOT One Muscle03:50 – The 3 Glute Muscles Explained07:15 – Gluteus Maximus: The Power Muscle11:05 – Why Hip Thrusts Beat Squats for Growth14:10 – Gluteus Medius: Building the Shelf18:05 – Fixing Hip Dips & Upper Glute Density20:40 – Gluteus Minimus: Stability & Knee Protection23:35 – The Complete 13-Set Glute Workout26:45 – The 3 Muscle Method Recap📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!January motivation fades fast, and February is where self-doubt often creeps in. If you’re questioning your goals, feeling behind, or wondering whether you’ve already failed this year, this episode is for you.In this Giggles & Glutes episode, Zoë and Donaé talk about slowing down, releasing unrealistic pressure, and creating soft, sustainable intentions that actually last beyond January. We cover reflection, gratitude, emotional resets, nervous system regulation, and how to build consistency without burnout — so the rest of the year feels aligned, not rushed.This is your reminder that you are not late, you are not failing, and you are exactly where you need to be.⏰ Timeline:01:17 – January motivation fades & the pressure to “keep up”02:32 – You’re not late or failing, you’re human03:28 – Letting go of unrealistic January expectations05:02 – Old baggage, repeated goals & why some things were never sustainable06:45 – Writing things down, mental clutter & finding closure08:10 – January stress, financial pressure & emotional exhaustion09:35 – Gratitude shifts: recognising small wins early in the year11:02 – From “I’m behind” to “I’m growing”12:08 – Soft intentions vs rigid goals13:40 – Non-negotiables, minimums & gentle consistency15:05 – Winter energy, realistic routines & setting yourself up to win16:55 – Emotional reset: how you actually want to feel this year18:10 – Slowing down, nervous system regulation & final reflection📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Feeling drained, overcommitted, or like life is running you instead of the other way around?In this episode of Giggles & Glutes, Zoë and Donaé dive into the idea of a Feminine Reset — focusing on energy boundaries, nervous system regulation, and reclaiming your personal space without guilt.We talk honestly about why so many women feel exhausted even when they’re “doing everything right,” how overcommitment impacts stress hormones and sleep, and why saying no is one of the most powerful forms of self-respect. This episode blends science-backed insight with relatable stories, practical rituals, and realistic action steps you can start using immediately.If you’re ready to protect your energy, rebuild confidence, and move through life feeling more aligned and intentional, this conversation is for you.⏰ Timeline:01:17 – Why you feel drained even when you’re “doing everything right”02:40 – Invisible responsibilities & nervous system overload04:15 – Chronic stress, sleep issues & why rest doesn’t feel restorative06:55 – Boundaries, guilt & the cost of always saying yes09:10 – Feminine energy explained (without stereotypes)11:35 – Rituals, Sunday resets & restoring your energy13:50 – Practical steps to reclaim your space16:05 – The science: fight-or-flight vs rest-and-digest17:45 – Saying no, protecting your energy & closing reflection📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Food guilt, cravings, emotional eating, and that all-or-nothing New Year mindset — this episode is for anyone who feels stuck in a love-hate relationship with food.In this conversation, we break down the science behind cravings, why guilt actually works against your goals, and how to create food freedom without restriction or burnout. This isn’t another New Year diet lecture — it’s a practical, compassionate guide to eating with peace, balance, and confidence as you move into the new year.We cover hunger hormones, emotional eating, mindful eating, planning treats, and how to stop letting one meal spiral into shame. If you’re tired of resetting every January and want a healthier relationship with food that actually lasts, this episode is for you.⏰ Timeline:01:16 – Love–hate relationship with food01:39 – Food guilt and holiday chaos02:10 – Why guilt doesn’t motivate better eating02:38 – Guilt leading to overeating and emotional eating03:05 – The science: cortisol, stress, and cravings03:34 – Why guilt works against your goals04:02 – What food freedom actually means04:38 – Compassion and easing into nutrition changes05:14 – Hunger hormones: ghrelin and leptin explained05:48 – Restriction, skipped meals, and craving spirals06:18 – Honouring hunger instead of ignoring it06:55 – Listening to your body vs following trends07:32 – Stop labelling food as good or bad08:08 – Mindful eating and actually enjoying food08:44 – Planning treats instead of restricting09:22 – Portion control and knowing yourself10:02 – One meal does not erase progress10:40 – Restriction vs flexibility and long-term success11:15 – Food as emotional, not just physical11:52 – Separating stress from hunger12:28 – Letting go of perfection in the new year13:02 – Food freedom moments we all relate to13:30 – Wrapping up: peace with food going forward📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Discipline doesn’t have to be harsh to work.In this episode of Giggles & Glutes, we’re talking about soft discipline — the kind of consistency that supports your life instead of punishing you for having one.We break down why discipline has been misunderstood, how guilt sabotages progress, and why tiny daily habits build more confidence than extreme “all-or-nothing” approaches. This episode is about self-respect, sustainability, and learning how to show up for yourself without burning out.If you’ve ever felt stuck in the cycle of starting strong and quitting harder — this one’s for you.⏰ Timeline:00:54 – What we mean by “soft discipline”02:10 – Discipline is not punishment03:35 – Emotional torture vs consistency05:00 – The brushing-your-teeth analogy06:55 – Consistency beats intensity08:40 – Why beginners shouldn’t train 5–6 days a week10:10 – Why 30 minutes, 5 days a week works11:35 – Instagram, comparison & unrealistic standards13:55 – Willpower, stress & decision fatigue15:40 – Designing your life for success17:05 – Tiny wins & dopamine18:55 – One promise a day (examples)20:55 – Minimum daily standards & language shifts22:10 – Guilt, missed workouts & self-compassion23:18 – Outro begins📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Can you feel it? A brand-new year, fresh energy, and the pressure to become a “new you.”In this first Giggles & Glutes episode of 2026, Zoë and Donaé invite you to slow that right down.This episode is for anyone who feels like they’ve been running on autopilot, over-committing, or losing touch with who they really are. We’re talking identity, mindset, habits, confidence, and how to start the year intentionally — without guilt, unrealistic expectations, or hustle-culture pressure.We dive into why chasing past versions of yourself doesn’t work, how habits and identity are deeply connected, and why tiny, repeatable actions are the real key to long-term change. You’ll learn how to rebuild self-trust, stop comparing yourself to others, and plant the seeds for a version of you that feels aligned, confident, and grounded.This episode sets the foundation for 2026 — and leads directly into our next episode on soft discipline: staying consistent without burnout.⏰ Timeline:01:08 New Year energy + what this episode is about01:45 Becoming You Again: identity, mindset & intention for 202602:30 The big check-in: who are you right now?03:20 Letting go of past versions & unrealistic New Year ideals04:30 Energy audit: what drains you vs what moves you forward05:30 The science of change: identity, habits & dopamine06:40 Breaking the comparison cycle & mindset traps08:10 Outgrowing who you were & choosing forward momentum09:40 Identity-based habits vs diets & quick fixes11:00 Tiny wins that build self-trust12:30 Why small steps beat overhauls (client example)14:00 Choosing the right coach for long-term change15:30 Keeping promises to yourself builds confidence16:30 Practical action plan: habits, minimum standards & tracking17:50 Resetting after failure + teaser for soft discipline📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!What happens after postpartum recovery?In this final episode of our pregnancy & postpartum fitness series, Zoë and Donaé bust the biggest myth in postpartum fitness — “getting your body back.”We break down how to approach fat loss after baby safely, how to fuel your body (especially if you’re breastfeeding), and how to rebuild strength without damaging your pelvic floor or burning yourself out.This episode is about patience, intelligent training, and building forward — not bouncing back.If you’re navigating postpartum fitness, recovery, fat loss, or returning to exercise after pregnancy, this episode gives you the trainer’s playbook you actually need.⏰ Timeline:00:50 – What happens after postpartum recovery01:48 – Why “getting your body back” is toxic03:02 – Build forward, not bounce back04:15 – Fat loss after baby: patience & nutrition06:05 – Breastfeeding, calories & why crash dieting fails07:28 – Safely increasing workout intensity09:03 – Pelvic floor warning signs you must not ignore10:25 – Pregnancy as an athletic event & final mindset shift📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!What if your pregnancy workouts didn’t just help you feel better—but actually gave your baby a lifelong health advantage?In this episode of Giggles & Glutes, Zoë and Donaé break down the science-backed benefits of exercising during pregnancy, from improved brain and heart development in your baby to a faster, stronger postpartum recovery for you.We connect the dots between:• Prenatal exercise and long-term baby health• Deep core training and postpartum healing• Strength, stamina, and real-life motherhood demands• Why “bouncing back” is a harmful myth• How to return to exercise safely after birthThis is the real payoff of moving your body during pregnancy — for your baby and your fourth trimester recovery.👉 Subscribe and turn on notifications so you don’t miss Part 5, where we cover fitness and nutrition beyond the fourth trimester.⏰ Timeline:01:13 Why this journey mattered to us01:55 What this episode is really about02:42 How exercise programs your baby’s future health03:38 Brain development benefits for your baby04:47 Heart health and metabolic protection05:48 You weren’t just training for labour06:38 Transition to the fourth trimester07:35 Why postpartum is physically and mentally intense08:30 Deep core work and abdominal healing09:42 Real postpartum recovery experience10:58 Strength training for real motherhood demands11:48 Cardiovascular fitness and mental health support12:42 Why bounce-back culture is harmful13:38 Returning to exercise safely after birth14:38 Training smart for long-term strength📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!The third trimester is not the time to stop moving — it’s the most important phase of pregnancy training.In this episode of Giggles & Glutes, Zoë and Donaé break down exactly how to train during the third trimester to prepare your body for labour, protect your core and pelvic floor, fuel your body properly, and support both physical and mental wellbeing in the final weeks of pregnancy.We cover:• How to train for labour like an athletic event• The best exercises for endurance, strength, and pelvic mobility• Core and pelvic floor support vs release• Breathwork techniques that matter during labour• Nutrition needs in the third trimester (including calories & quality)• Sleep position safety after 28 weeks• The emotional and psychological changes of late pregnancyThis is the final prep phase before birth, and every smart choice you make now sets you up for a smoother labour and better postpartum recovery.👉 Subscribe so you don’t miss the final episode of this pregnancy training series — where we break down postpartum recovery and benefits for baby.⏰ Timeline:01:34 – Third Trimester Training: What Changes Now04:20 – Training for Labour Like an Athletic Event06:40 – How to Train in the Third Trimester (Endurance & Functional Movement)10:45 – Core, Pelvic Floor & Breathing for Labour14:20 – Nutrition, Sleep & Late-Pregnancy Safety16:58 – Outro & What’s Coming Next📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Welcome back to our Giggles & Glutes Pregnancy Training Series!In today’s episode, we dive into everything you need to know for the second trimester — the so-called “honeymoon phase” of pregnancy.We break down:• What workouts are safe in the second trimester• The BIGGEST training modification you must make• How to strength train safely as your bump grows• Whether you should lift weights• The real reason you shouldn’t lie on your back• How many extra calories you actually need (it’s not what you think)• How to fuel your baby’s growth with nutrient-dense foods• Preparing your mind and body for labour through strength trainingIf you’re pregnant, planning a pregnancy, or supporting someone who is — this video will help you feel confident, informed, and empowered.💜 Don’t forget to subscribe for our Part 3 episode on everything you need to know for the third trimester!⏰ Timeline:02:05 Welcome back + second trimester “honeymoon phase”02:24 Bad advice + why this trimester needs clarity03:05 “Stop lifting things” myth03:40 Strength training IS recommended04:28 The trainer’s secret: lift smarter05:42 The talk test06:15 Why strong legs, back & glutes matter07:10 MOST important safety rule: no lying flat08:00 Why the vena cava matters09:10 The incline modification10:05 Nutrition shift: extra calories11:00 “Nourish for two, not eat for two”12:10 Mental & physical preparation for birth13:45 Modify exercises & final guidance14:15 Closing message📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Most pregnant women are still being told outdated, fear-based fitness advice — and honestly, it needs to end.In this episode of Giggles & Glutes, we (Zoë and Donaé) break down the most dangerous first-trimester exercise myths, what the science ACTUALLY says, and what pre/postnatal trainers wish every woman knew from the moment she saw that positive test.This is Part 1 of our prenatal training series.We cover:• The truth about exercising in the first trimester• Whether you should “take it easy” (spoiler: no)• Why “eating for two” is one of the worst pieces of advice• The real way to train your core safely• What diastasis recti really is — and how to avoid worsening it• How to listen to your body with the Talk Test• Red-flag symptoms you should NEVER ignore• Trainer secrets for a stronger, safer pregnancyIf you want an empowered pregnancy instead of a fearful one, this episode is for you.⏰ Timeline:00:00 Opening myth: “Exercise is dangerous when you’re pregnant”02:14 Why outdated advice makes pregnancy harder03:02 ACOG guidelines (150 min/week)03:56 How exercise lowers pregnancy risks05:10 Benefits for baby (heart + neuro development)06:10 Understanding intensity: The Talk Test07:20 ACOG red-flag warning signs08:36 Myth: “You need to eat for two”09:15 What to ACTUALLY eat in the first trimester10:30 The cringe core advice we still hear11:05 Why crunches and sit-ups can make DR worse12:04 What diastasis recti really looks like12:56 The trainer secret: Train your deep core14:05 Safe core exercises (bird dog, dead bug, breathing)15:10 Real pregnancy experience + core strength story16:18 First-trimester trainer checklist17:28 Pregnancy isn’t a sickness — it’s athletic18:05 What’s coming in Part 2 (second trimester)18:55 Subscribe + question to viewers📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Are you quietly living life on mute — squeezing yourself into the corner, apologising when people bump into you, nodding along to plans you hate, and shrinking your voice in every room?In this episode of Giggles & Glutes, Zoë and Donaé unpack what it really means to feel like a background character… and how lifting weights can literally rewrite your story.We talk about:• Why so many women are taught to shrink — in our bodies, our opinions, and our ambitions• How the gym becomes a sanctuary of certainty in a world you can’t control• The three pillars of main character energy forged in the weight room• Confidence deposits, self-worth “bank accounts” and voluntary hardship• Strength training through pregnancy and how it builds mental resilience• Boundaries, people-pleasing, and finally saying “no” without guilt• Three simple, non-intimidating steps to start your own main character era this weekIf you’ve ever felt like the supportive friend, the agreeable employee, or the woman who only feels confident inside the gym but not outside of it — this one’s for you.🎧 Listen if you want to:• Build unshakeable, earned confidence (not just from compliments or clothes)• Take up space without feeling guilty• Turn your workouts into the training ground for a stronger, louder, more courageous life👉 Hit subscribe to Giggles & Glutes, drop a comment with the one small action you’re taking this week, and share this with a friend who needs a reminder that she’s the main character, not the background extra.⏰ Timeline:00:00 Cold open – are you shrinking yourself to fit in?00:52 Intro song (00:15 – no on-screen/B-roll here)01:10 Feeling like a background character & life on mute03:00 The turning point: walking into the gym for control05:00 The gym as a sanctuary of certainty07:00 The 3 pillars of main character energy09:40 Confidence deposits & your self-worth bank account12:00 Voluntary vs involuntary hardship (and what lifting teaches you)14:20 Strength training, pregnancy & mental resilience16:40 Boundaries, people-pleasing & safe discomfort19:30 3 simple steps to start your main character era this week22:10 Taking your confidence out of the gym and into real life📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Are you lifting for your glutes… or for your grid? 👀In this episode of Giggles & Glutes, Zoë and Donaé pull back the curtain on the gym girl aesthetic and muscle mommy culture—from matching sets, slick buns and tripods, to the quiet pressure to “look like you lift” before you’ve even picked up a dumbbell.We chat about:• How activewear brands (like Gymshark & co.) sold us an identity, not just leggings• Why the muscle mommy aesthetic can feel empowering and suffocating at the same time• Tripods in the gym, filming etiquette, and why everyone needs to chill 😅• The rise of modest activewear, inclusive sizing & more relaxed fits• Becoming a critical consumer of fitness content (and protecting your mental health)• Redefining your “why” so you train for you, not for the algorithmWhether you’re rocking a full matching set, oversized tee and baggy joggers, or your oldest t-shirt—this conversation is about taking your power back in gym culture and making fitness something you do on your own terms.🎧 New episodes every week – subscribe for honest, unfiltered chats on women’s health, fitness, and everything female.👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.⏰ Timeline:00:00 Do you dress for the workout… or for the ‘gram?00:40 Gym girl aesthetic, muscle mommy & welcome to Giggles & Glutes02:20 The “production” of going to the gym & the unspoken club04:30 How activewear brands sold us an identity (Gymshark & co.)07:20 Female-founded brands & why their communities look like them10:40 The pressure to “look the part” before you even lift13:30 Rule #1 – Performing for the camera & tripod etiquette16:50 Community, motivation & when the gym turns into a competition19:30 Modest activewear, inclusive sizing & clothing that actually works22:40 Phases of gym style: from tight sets to oversized tees25:00 Voice-of-reason influencers & redefining your “why”27:10 Final empowerment message & what real fitness culture could look like📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Feeling like a side character even with the gym, steps, and greens? This episode shows you real Main Character Energy — the quiet, durable confidence built from the inside out.In this episode, Zoë and Donaé unpack six unexpected self-care habits that actually build confidence: simple skincare rituals, food as self-respect, solo dates, journalling or therapy, romanticising the mundane, and setting boundaries.What you’ll learn: The difference between performative and quiet confidenceHow 5 minutes of skincare builds self-trustWhy “nutrient-dense and soul-dense” foods both matterSolo date ideas for independenceJournalling prompts for clarityHow to set boundaries without guiltWhat’s ONE unexpected habit that makes you feel like the main character? Comment below — we’ll read our favourites in the next episode. 💬✨⏰ Timeline:00:00 Hook01:20 What MCE actually is (not narcissism)02:15 Quiet confidence & self-respect04:55 Inside-out habits (the list)05:20 Habit 1: Skincare08:30 Habit 2: Food as self-respect11:55 Habit 3: Solo dates15:20 Habit 4: Inner work (journalling/therapy)18:25 Habit 5: Romanticise your life20:50 Habit 6: Boundaries23:25 Wrap / CTA39:13 Outro📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Think you need to do endless cardio and eat dry lettuce to get fit? Think again. 💅In this raw and relatable episode, Zoë and Donaé unpack the biggest lies women have been told about fitness, food, and confidence — from the “cardio = abs” myth to the guilt we feel after enjoying a glass of wine or a big brunch.This is everything we wish every woman knew about building a strong, confident, balanced body (and mindset) that lasts.✨ You’ll learn:• Why more cardio doesn’t mean better results 🏃‍♀️• How lifting weights transforms your confidence and body 💪• How to enjoy food without guilt 🍷• The truth about self-worth, balance, and body image ❤️• Why “rest” isn’t lazy — it’s part of progress 🌙🎙️ Whether you’re just starting your journey or rebuilding your relationship with fitness, this one’s for you.⏰ Timeline:00:00 Intro – The cardio & salad dressing era01:10 Quick-fix diets we all tried02:45 Myth #1: Cardio ≠ better results04:15 How lifting weights changed everything05:55 Fear of food & protein myths07:30 Balance and guilt-free eating09:20 Mindset: Health is about habits, not perfection10:45 Worth beyond appearance12:25 Setting boundaries & protecting your energy14:05 Seasons of life & body changes15:45 Final message – You are already enough16:30 Outro – Strong glutes, strong minds, endless giggles📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Drop your “I wish I knew sooner” lessons in the comments — we might feature yours next episode!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Ever feel “lazy” for hitting snooze, skipping the gym, or doom-scrolling instead of starting that one task? You’re not lazy — you’re being rewarded for relief. In this episode, Zoë & Donaé unpack how dopamine teaches your brain that avoiding discomfort = safety, and how to flip that wiring so effort, consistency, and showing up become the thing your brain craves.We break down the 3-step Dopamine Discipline system:1.Detox your dopamine (lower the noise, reset sensitivity)2.Reward effort, not just outcomes (make the process feel good)3.Keep rewards variable (use surprise bonuses to keep anticipation high)You’ll leave with simple, science-backed tactics you can apply to journaling, training, work, study — anything that needs consistent effort.⏰ Timeline:00:00 Intro – What if quitting feels rewarding?01:20 Why relief feels good but stops progress03:00 Dopamine 101 – wanting vs liking05:10 The willpower myth (why effort feels painful)07:25 The slot machine metaphor – getting paid to retreat09:40 Evolution of your reward system11:15 How modern life hijacks dopamine (scrolling, food, notifications)12:40 Step 1 – Detox your dopamine (lower the noise)14:20 Daily detox habits – delay phone, replace not restrict16:10 Step 2 – Reward effort, not results18:00 Shrink the habit until success is inevitable19:45 How to make effort feel rewarding21:20 Step 3 – Keep rewards unpredictable23:10 Random bonuses & tracking progress visually25:00 Troubleshooting: when stress kills motivation26:40 Plan your non-negotiables at night28:10 Restart small after setbacks (ditch all-or-nothing)29:35 Real-world example – journaling your rewired brain31:20 Consistency isn’t talent – it’s training33:10 Your challenge: one tiny action today34:00 Outro – Subscribe | Comment | Share your tiny win 💪📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes#Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Every January, millions set fitness goals… and by February, 80% quit. Not because you’re “lazy” — because the identity behind the goal never changed. In today’s episode, we give you the master key to make every habit stick: identity-based habits. You’ll learn how to shift from “I want to be fit” to “I AM the kind of woman who…” — and back it up with tiny daily votes that rewire your brain for consistency.What you’ll learn • Why outcome goals backfire (the “outcome–reward gap”) • Identity vs. willpower: why identity always wins • The 3-step Identity Loop you can start today • Habit stacking that actually works when motivation dies • Real client story: from microwave meals to confident home cookingTry it today (your tiny vote): Comment one laughably small action that proves your new identity (e.g., “I’m a runner → lace up & walk to the driveway.”)Chapters below ↓  | New? Subscribe for science-backed, no-fluff women’s fitness & health.⏰ Timeline:00:00 Hook – Why goals fail01:10 The 80% resolution drop-off02:30 It’s not willpower — it’s identity04:00 Visualisation: the fizzled-out goal05:10 The “Outcome–Reward Gap” explained06:30 Why relapse reinforces your old story08:05 The real hack: rewire your identity OS09:30 Identity-based habits: who you are vs what you do11:00 Step 1 – Decide who you want to be (“I am…”)12:20 Step 2 – Cast a tiny vote (too small to fail)13:40 Step 3 – Repeat daily & collect evidence15:00 The “Finisher” mindset & self-consistency bias16:20 Pitfall 1 – Going too big too soon18:00 Pitfall 2 – Waiting for motivation (habit stacking)20:00 Pitfall 3 – Identity whiplash21:20 Real client story: the onion example24:00 Your turn: comment your tiny vote26:00 Final message – Become her, one vote at a time27:30 Outro & thank youSupport the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Welcome back to Giggles & Glutes! 💪 In today’s episode, Zoë and Donaé dive into the 7 daily habits that boost your metabolism naturally—without hacks, fat burners, or detox teas.We’ll break down simple, science-backed habits like:⚡ Prioritising protein💧 Hydration on autopilot🏋🏽 Strength training for muscle🚶🏽 Daily movement (NEAT)😴 Quality sleep🧘🏽 Stress management🥗 Consistent meal timingPlus, we’ll connect each of them to the 4-step habit loop (cue, craving, response, reward) so you know exactly how to make them stick.✨ By the end, you’ll see that your metabolism isn’t broken—you just need habits, not hacks.👉 Challenge: Pick ONE of these 7 habits this week and redesign the loop for yourself. Share it in the comments so we can hold each other accountable!📌 Related Episodes to Watch Next:• How to Build Good Habits & Break Bad Ones – The Scientific Way• The Truth About Metabolism & Fat Loss⏰ Timeline:00:00 Intro – Why metabolism hacks don’t work01:20 What actually boosts metabolism02:45 Habit 1: Prioritise protein05:10 Habit 2: Hydration on autopilot07:25 Habit 3: Strength training (minimum 3 sessions)10:15 Habit 4: NEAT – Non-exercise activity12:30 Habit 5: Quality sleep14:10 Habit 6: Manage stress16:00 Habit 7: Consistent meal timing18:00 FAQs – Do you need supplements?19:00 Your weekly challenge & final thoughts – It’s not hacks, it’s habits📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes#👇 Tell us in the comments which habit you’re redesigning this week!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Struggling to “stay disciplined”? It’s not you – it’s your brain’s habit loop. In this episode, Zoë & Donaé break down the 4 steps – cue, craving, response, reward – how to make good habits effortless and bad ones inconvenient, and simple tactics like the 2-Minute Rule and temptation bundling.What you’ll learn:• The brain systems behind habits such as the basal ganglia and the prefrontal cortex, and why willpower isn’t enough• How to design cues you can’t miss and how to make unhelpful cues invisible• Temptation bundling: pair what you need with what you want to boost consistency• The 2-Minute Rule to make starting automatic• Why instant rewards beat delayed ones and how to build your own reward loop• Real-life case study: fixing late-night scrolling to improve sleep and recovery• Quick-fire: how long habits really take, missing a day, stacking multiple habitsReferenced research & resources:• A Critical Review of Habit Learning and the Basal Ganglia — PMC Segerhttps://pmc.ncbi.nlm.nih.gov/articles/PMC3163829/• Holding the Hunger Games Hostage at the Gym Temptation Bundling — PMC Milkman et al.https://pmc.ncbi.nlm.nih.gov/articles/PMC4381662/• Teaching temptation bundling to boost exercise — Kirgios et al.https://katherinemilkman.squarespace.com/s/teaching-temptation-bundling-to-boost-exercise.pdf• Habit learning in hierarchical cortex-basal ganglia loops — Wiley / PubMedhttps://onlinelibrary.wiley.com/doi/10.1111/ejn.14730• How long does it really take to form a habit — Scientific Americanhttps://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit/• How circuits for habits are formed within the basal ganglia — PNAShttps://www.pnas.org/doi/10.1073/pnas.242306812⏰ Timeline:00:00 Cold open – “Discipline” isn’t the problem00:36 Hosts intro and why habits are more powerful than motivation02:05 The autopilot loop running your day03:58 The 4 steps: cue, craving, response, reward06:40 Step 1 – Make cues obvious or invisible09:15 Step 2 – Make cravings attractive with temptation bundling13:00 Step 3 – Make responses easy with the 2-Minute Rule16:45 Step 4 – Make rewards immediate and satisfying20:55 Case study – Stop late-night scrolling for better sleep25:15 Quick-fire Q1 – How long to build a habit27:05 Quick-fire Q2 – Missed a workout, now what29:00 Quick-fire Q3 – Can you build multiple habits at once30:45 Your challenge and accountability31:50 CTA and next episode options📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts and more📲 Follow us on Instagram: @gigglesandglutes👇 Tell us in the comments which habit you’re redesigning this week!Don’t forget to LIKE, SUBSCRIBE and SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic. However, this can be mixed with opinion and we maintain that all the views and opinions expressed in this video are just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Struggling with gym intimidation, home workout distractions, or staying motivated? You’re not alone.In this episode of Giggles & Glutes, Zoë and Donaé dive into the real fitness struggles women face — from walking into the gym and feeling judged, to dealing with equipment hoggers, unsolicited advice, and the chaos of training at home.We’ll also cover the mental side of fitness:•The scale obsession•Comparison trap on social media•Guilt over missed workoutsMost importantly, we share practical solutions to build confidence, set up your home space, and focus on progress that actually matters.👯‍♀️ Whether you’re starting your journey or pushing through a plateau, this episode will remind you: you’re not alone, and your struggles are valid.✨ Listen now for relatable stories, real talk, and motivation to keep going.⏰ Timeline:00:00 – Intro & Welcome01:10 – Gym Intimidation02:11 – The Men’s Weight Section03:45 – Gym Bullying & Bench Stories06:45 – Equipment Hogging08:50 – Unsolicited Advice & Form Policing11:30 – At-Home Workout Chaos13:00 – Motivation vs. The Fridge14:45 – The Mental Struggles16:00 – Practical Solutions That Work17:30 – Closing Encouragement📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ DisclaimerWe always strive to share the most accurate information on a topic; however, this may also include our personal opinions. All views and opinions expressed in this video are just that — opinions. This content is for informational and entertainment purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making changes to your health, fitness, or nutrition routines.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!We’re busting the biggest metabolism myths holding women back—from “six small meals” to “no food after 7 PM,” endless cardio, magic fat-burners, and the belief your metabolism crashes at 30. We unpack what metabolism really is, why protein and strength training matter, how sleep and circadian rhythm fit in, and how to build habits that last.🎥 We also recap our first YouTube Live Q&A (it was spicy 😅).What you’ll learn• Why meal content beats meal frequency• How protein’s thermic effect gives you an edge• Cardio vs. strength for a faster “engine”• The truth about “fat-burning” foods/supplements• Why metabolism stays stable 20–60 (lifestyle is the lever)Resources mentioned• Large lifespan metabolism study (published 2021)• Late-eating & circadian rhythm research (published 2022)(Note: none of this is medical advice. Talk to your healthcare provider, especially regarding GLP-1 meds.)Next up → Build a strength-first weekly plan that you’ll actually stick to.⏰ Timeline:00:00 Intro + Live Q&A recap01:15 Why we’re talking metabolism02:20 What metabolism actually is (your body’s engine)03:18 Common “boost your engine” claims we hear04:02 Myth #1: “Six small meals boost metabolism”06:05 TEF explained + why protein wins08:10 Meal frequency vs. total daily intake (what matters)09:35 Practical tip: build plates protein-first11:02 Myth #2: “Eating late makes you fat”13:05 Why cut-off rules seem to work (it’s calories)14:22 Sleep, circadian rhythm & late meals16:10 Late-night, high-protein options that help17:05 Myth #3: “Endless cardio speeds metabolism”18:55 Muscle = BMR engine (why lifting matters)21:10 EPOC, HIIT, walking for recovery23:05 Programming: 2–4 strength + 1–2 HIIT weekly24:10 Audience check-in + thumbs-up request24:35 Myth #4: “Fat-burning foods/supps melt fat”27:05 Caffeine/green tea = tiny, temporary effects28:40 Spend on shoes, dumbbells, groceries instead29:28 Sleep target for women (7–9 hrs)30:05 Myth #5: “Metabolism plummets with age”32:10 Stability from 20–60, sarcopenia & lifestyle34:05 Strength + protein to protect metabolism35:08 Caution chat: GLP-1s & informed decisions37:00 Real-life habit timelines (complex vs simple)38:10 The 5 truths recap39:10 CTA: subscribe + next video pointer39:40 Outro📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!The fitness world sold us a LOT of lies — from “carbs make you fat” to “progress is always linear.” In this episode of Giggles & Glutes, Zoë and Donne break down the truths the industry never told us: why mindset matters more than macros, why the scale is NOT the full picture, and how rest, recovery, and balance are your real superpowers.We share the myths we had to unlearn, the toxic self-talk we overcame, and the tools that actually create long-term progress — without giving up pizza, wine, or your social life.If you’ve ever felt frustrated, confused, or stuck in your fitness journey, this episode will shift your perspective and help you finally find freedom in training, nutrition, and self-love.✅ Progress isn’t linear✅ Your mindset matters more than macros✅ Why the scale lies (and what to track instead)✅ Supplements: what’s worth it and what’s hype✅ The power of rest & recovery✅ Living life and still reaching your goals💌 Share this with a friend who’s been battling fitness myths and remind them: you don’t have to punish your body to see progress.⏰ Timeline:00:00 Welcome & Why This Episode Matters01:05 Progress Is Not Linear (and why that’s okay)04:20 Mindset vs Macros – The Real Secret to Results08:00 Comparison & Toxic Self-Talk in Fitness11:10 Fitness Myths We Had to Unlearn14:40 Dragging the Scale: Why It Lies to You19:30 Jeans, Glutes & Body Composition Reality Check23:00 Supplements – What’s Worth It (and What’s Not)27:15 Rest Is Powerful – The Truth About Recovery32:40 The Bonus Truth: You Don’t Have to Give Up Your Social Life35:00 Final Thoughts & Therapy Session Wrap-Up📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!You’ve meal-prepped, tracked every calorie, avoided the cake at work—and still ended up feeling out of control around food. Why?In this episode of Giggles & Glutes, Zoë and Donaé break down how diet culture wires us to feel guilt, fear, and shame about food. From the “what-the-hell effect” to the binge-restrict cycle, we unpack why you are not the problem—the system is.You’ll walk away with powerful mindset shifts and 5 steps to finally start healing your relationship with food.🎧 Whether you’re navigating binge eating, food anxiety, or the pressure to eat “clean” all the time—this is the conversation we all needed⏰ Timeline:00:00 Intro & why food feels like the enemy02:20 Office cake, guilt & “diet rules”04:05 Why willpower isn’t the problem06:45 The real reason bingeing happens09:20 Toxic diet culture: How it traps you11:40 Clean vs dirty food = a marketing lie13:00 The “what-the-hell effect” explained15:30 Binge-restrict cycle breakdown17:15 The mental toll of clean eating19:00 Social isolation & food anxiety21:10 Family, culture & the joy of nostalgic food24:10 Shame, cravings & learning to enjoy again26:45 The food police in your head28:10 5 Steps to Rebuild Food Freedom28:20 Step 1: Curate your digital environment30:10 Step 2: Notice & challenge the food police31:40 Step 3: Eat the “forbidden” food33:00 Step 4: Debunk myths with science34:10 Step 5: Reconnect with hunger/fullness cues35:30 Final message & call to action📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Are you letting a number on the scale ruin your day? In this episode of Giggles & Glutes, Zoë and Donaé get real about why the scale doesn’t show the full picture—and how to actually track your fitness progress in ways that matter.From strength gains to booty-growing jeans, from body comp hacks to Whoop insights and cycle syncing—this is the empowering conversation you didn’t know you needed. Expect giggles, real talk, and plenty of knowledge bombs to help you fall in love with the process again. 💪💕✨ What we cover:•The truth about daily weight fluctuations•Why strength and performance tell the real story•How to take progress pics that actually show change•Why your jeans might be lying to you•The underrated power of sleep, hormones, and hunger⏰ Timeline:00:00 Whoop update01:52 Ditching the Apple Watch03:15 Intro & topic reveal04:32 Scale obsession06:06 What weight really means07:54 Why weight fluctuates09:35 Hormones & cycle impact11:26 Smarter weighing approach12:49 Strength as progress14:52 Progressive overload16:20 Body composition vs scale17:44 Zoë’s transformation story18:55 Progress pictures20:18 Clothing fit check21:23 Flexibility & endurance22:17 How you feel23:25 Bonus facts: sleep & hormones25:00 Final takeaways25:40 Sign-off📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Share your thoughts in the comments — have BCAAs made a difference for you?Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Are BCAAs really necessary, or are you just wasting money flavouring your water? In this episode of Giggles & Glutes, we break down everything you need to know about BCAAs — what they are, how they work, and whether they’re worth the hype.We share our personal experiences, who might genuinely benefit from BCAA supplements, and when you’re better off sticking to water and focusing on your protein intake.We also dive into:• Fasted training & BCAAs• BCAAs for fat loss phases• Why your protein intake matters more• Common supplement mistakes• Our thoughts on flavors, effectiveness, and whether you even need them⏰ Timeline:00:00 Intro: Why we’re talking about BCAAs00:45 Are BCAAs just gym hype?01:20 What BCAAs actually are (Leucine, Isoleucine, Valine)02:50 BCAAs vs Water — what’s the difference?03:55 Do you need BCAAs if you eat enough protein?05:05 Who actually benefits from BCAAs06:35 Pros of BCAA supplements07:50 Cons of BCAA supplements09:00 Best time to take BCAAs10:20 Dosing & ratios explained11:35 The bigger fitness picture: Protein, recovery, training13:00 Our final thoughts on BCAAs13:45 Call to Action: Share, Subscribe & Comment📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Share your thoughts in the comments — have BCAAs made a difference for you?Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Are you constantly tired, unmotivated, or plateauing in your workouts? You might be in the burnout zone. 😩In this episode of Giggles & Glutes, Zoë and Donaé dive deep into the signs of training burnout, what’s really happening in your body, and how to train smarter—not harder. Whether you’re a runner, lifter, boxer, or weekend warrior, burnout affects us all.🎯 We cover:• What burnout really feels like• Why “pushing through” could sabotage your progress• How to structure your training to avoid exhaustion• Why rest isn’t laziness—it’s science-backed recovery• Practical ways to balance hormones, improve sleep, and fuel better🚨 If you’re feeling fatigued and frustrated, don’t skip this one.📩 Share with your fitness bestie or that client who won’t stop training through injury!💬 Comment below with your biggest “aha” moment.🔗 Related episodes: https://www.youtube.com/watch?v=TritppzWPec⏰ Timeline:00:00 Welcome & Why We’re Talking Burnout01:05 What Burnout Feels Like (It’s More Than Fatigue)02:10 The Science Behind Overtraining & Cortisol04:10 Why Bodybuilders Burn Out the Most06:15 Pushing Through = Muscle Loss + Hormonal Imbalance08:20 Guilt vs. Smart Training10:00 General Adaptation Syndrome & Why Deloads Matter11:35 Periodization: How to Structure Smarter Workouts13:00 Recovery Tools That Actually Work14:40 Real Client Story: Fuel > Ego16:20 Mental Recovery, Hydration & Rest17:30 Final Words: Burnout ≠ Weakness📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!In this episode of Giggles & Glutes, we’re diving DEEP into the science and strategy behind building glutes that actually grow. 🔥We’re not just talking about a peachy-looking booty—this is about strength, function, and activating those lazy glutes with intention.Zoë and Donaé break down the must-know hypertrophy principles, the top EMG-backed glute exercises, and why mind-to-muscle connection is the secret sauce for glute gains.💥 PLUS: Get our FREE Glute Activation Guide to fire up your glutes before every workout!👉 Download it here: https://bit.ly/GigglesandGlutes🎧 What You’ll Learn:•Why your glutes aren’t activating (gluteal amnesia explained)•3 science-backed keys to hypertrophy•How to build a strong, functional booty•The best exercises for max glute growth•Cues that actually help you feel your glutes•How often to train glutes for real results•Our personal glute training routines and favesWhether you’re trying to grow your glutes, improve your form, or just understand how to activate them better—this episode has everything you need.👉 Subscribe, download your Free Glute Guide, and let’s grow together! 🍑⏰ Timeline:00:00 Intro & why strong glutes matter00:55 What is hypertrophy? (Muscle growth simplified)02:00 The 3 keys to growing your glutes03:05 Gluteal amnesia & why your glutes are lazy04:00 Why mind-to-muscle connection is everything05:00 The power of the squeeze in exercises06:05 Glute activation doubles with mental focus06:50 Top glute-building exercises backed by science07:05 Barbell hip thrusts07:30 Elevated glute bridges (jumbo ball or step)08:00 Bulgarian split squats08:25 RDLs (glute-hamstring synergy)08:55 Step-ups (and how to lean forward properly)09:35 Cable kickbacks (control is key)10:05 Banded lateral walks for activation & finishers10:45 Our personal favorite glute exercises11:45 How often to train glutes for real results12:20 Structuring your glute workout: Activate → Compound → Burnout13:15 The most effective glute cues (nuts, coins & bushes 🤭)14:25 Fun client story + squat breakthrough tip15:10 Final takeaway: own every rep15:40 Free glute activation guide CTA + outro📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Most people skip cardio and stretching… but it might be the reason you’re not seeing results. In this episode of Giggles & Glutes, Zoë and Donaé break down exactly how cardio and stretching support:•Muscle growth and recovery•Fat loss and improved endurance•Injury prevention and posture•Overall health and hormonal balanceWe also answer the BIG questions:👉 Should you do cardio before or after weights?👉 What’s the minimum effective dose of stretching and cardio?👉 How can you fit them into a busy schedule?Whether your goal is strength, fat loss, or feeling amazing in your activewear — this episode gives you the science, the sass, and the real-life strategies to train smarter.🔁 Share this with a gym bestie who skips the cooldown, and don’t forget to subscribe or follow the pod!⏰ Timeline:00:00 Introduction – Cardio & Stretching: Why they matter01:20 Why people avoid cardio and stretching02:18 Cardio’s role in strength training and recovery04:10 How cardio boosts blood flow, oxygen, and nutrients05:22 Cardio increases work capacity and performance06:45 Combining cardio & strength training without losing gains08:15 When to do cardio: before vs after weights10:00 Real-life tips on energy, motivation & programming11:38 Splitting sessions (AM/PM) or separate days13:05 75 Hard Challenge and why it’s not always realistic14:32 Everyday cardio options (walking, chores, dance, etc.)16:20 Supersets and circuits = sneaky cardio17:50 Hot weather cardio & real-life stories19:00 Why stretching is underrated (injury prevention, DOMS, posture)21:15 How to fit stretching into your routine (5–10 mins is enough)22:18 Be intentional with your training time & avoid distractions23:10 Final reminders + Subscribe for more episodes!📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Ever feel like you’re doing all the right workouts, but nothing’s changing? In this episode of Giggles & Glutes, Zoë and Donaé break down the powerful secret sauce behind real training results: Mind-to-Muscle Connection (MMC). We cover how to actually activate your muscles, the difference between slow and fast-twitch fibers, why control beats speed every time, and how to feel the burn in every. single. rep. Plus, we share a fun challenge that’ll make you love your most hated exercise (maybe).⏰ Timeline:00:00 Intro01:30 What is Mind-to-Muscle Connection?03:40 Why MSC matters for results05:30 Glute bridge example & technique cues07:10 Form corrections & small tweaks08:40 How to build MSC (slowing down, tension)10:30 Cues, touching muscle, mirrors, distractions12:30 Types of muscle fibers (fast vs slow twitch)14:10 Training for both fiber types16:00 Control, burn, and maximizing the squeeze18:10 MSC + breathing + tempo + intention20:10 Weekly challenge + outro📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Confused about which workout style is right for you? In this episode of Giggles & Glutes, Zoë and Donaé unpack the truth behind Pilates, weight training, running, pedal (aka paddle), and HYROX training. Whether your goal is fat loss, strength, mental clarity, or better mobility—this episode breaks down what each style offers, the science behind them, and how to create the perfect fitness mix for YOUR body and goals.Learn about:•The surprising power of Pilates•Why strength training is non-negotiable•How running improves more than cardio•The hype (and pain!) of HYROX•And why cross-training might be your secret weapon✨ Tune in to find your workout sweet spot and stop following fads that don’t fit your goals.⏰ Timeline:00:00 – Welcome to Giggles & Glutes00:45 – Why we love cross-training01:45 – Pilates: Our past misconceptions03:00 – The real science-backed benefits of Pilates05:10 – Pilates during pregnancy: Zoë’s story06:30 – Mind-to-muscle connection explained08:10 – Why Pilates humbles even top athletes09:40 – Weight training: Our ride-or-die method11:30 – Beyond aesthetics: The mental discipline of lifting13:20 – The beauty of minimal-equipment workouts15:00 – Pedal (paddle): The extrovert’s cardio16:40 – Why paddle sports are secretly interval workouts18:20 – Running: A love-hate journey20:00 – How running improved our hip strength and confidence21:45 – Why running makes you a better lifter23:00 – HYROX: The challenge we’re not quite ready for25:20 – Why beginners should steer clear (for now)26:30 – Building a smart weekly workout routine28:00 – Final thoughts: Do what fits YOUR goals📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!In this episode of Giggles & Glutes, we dive deep into the viral wellness product that’s sparked lawsuits and major controversy: Kourtney Kardashian’s “natural Ozempic” gummy — Lemme GLP-1 Daily.We break down the science of GLP-1 (glucagon-like peptide-1), the hormone targeted by prescription weight loss medications like Ozempic and Wegovy, and explore whether over-the-counter GLP-1 supplements actually deliver results — or just false hope.💊 From ingredient breakdowns to dose requirements, we decode what makes a GLP-1 support supplement effective — and what makes it a total scam.⚖️ We also explore the class-action lawsuits filed against Kourtney Kardashian’s Lemme brand in early 2025, the claims of false advertising, and why many consumers are now questioning celebrity-backed wellness products.🔗 Related Links & Resources:• 🎥 James Welsh’s video: “Kourtney’s gummies vs. Ozempic… • 📰 The Independent: “Kourtney Kardashian’s Lemme supplement brand faces class action lawsuit…”  • ⚖️ Top Class Actions: “Kourtney Kardashian’s Lemme falsely advertises weight loss supplement” • 🧪 NutraIngredients-USA: “Lemme facing class action over GLP‑1 supplement claims”  ⏰ Timeline:00:00 – Hook: The “natural Ozempic” gummy scandal  00:30 – James Welsh & Kourtney’s gummy story  01:30 – GLP‑1: gut hormone basics  03:00 – Ozempic/Wegovy vs supplements  04:15 – Ingredients that *might* work  05:30 – Top 3 GLP‑1 products reviewed  06:30 – The lawsuits explained  08:00 – Celebrity wellness pitfalls  09:30 – How to shop smart  11:00 – Final takeaways + share this📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!In this episode of Giggles & Glutes, Zoë and Donaé take you on a hilarious and inspiring ride through the top 5 fitness trends reshaping 2025. From functional fitness to AI-powered workouts, they break down what’s real, what’s hype, and how YOU can use it all to train smarter and live stronger.🧠💪 Whether you’re a fitness newbie or a seasoned coach, this one’s for you. Expect laughs, real-life stories, and game-changing insights you can actually use.⏰ Timeline:00:00 – Welcome & Why Fitness in 2025 Looks So Different01:32 – Trend #1: Functional Fitness for Real Life10:28 – Trend #2: Biohacking & Personalized Wellness (CGMs, Whoop, wearables)20:55 – Trend #3: Mental Health & Recovery Integration28:49 – Trend #4: AI, Biometrics & Smart Workouts (tech meets training)37:30 – Trend #5: Women Embracing Strength Training (finally!)45:44 – Final Thoughts & What’s Coming Next📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!In this special 6-month milestone episode of Giggles&Glutes, Zoë and Donaé take a heartfelt journey through their personal and professional transformations. From reigniting personal training careers to navigating motherhood and adapting to new cultures, they share candid reflections on growth, resilience, and the power of perspective. Join them as they discuss the challenges and triumphs that have shaped their journey, offering insights and laughter along the way.⏰ Timeline:00:00 – Welcome & intro ramble02:15 – Restarting careers & routines08:20 – Learning languages & adjusting abroad13:40 – Growth, nostalgia & career reflections20:10 – The value of rest, transition & perspective27:30 – Our 6-month podcast reflection31:00 – Laser hair removal: pain, hacks & real results37:40 – Pressure, internal expectations & the ‘perfect year’ quote44:00 – Growth in your 30s, friendships & trusting yourself51:50 – The Yellow App & the luxury goods scandal58:00 – Final reflections & a big thank you!📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Are you scared of carbs because of insulin?You’re not alone — but you might be misinformed. In this episode of Giggles & Glutes, Zoë & Donaé take you on a myth-busting ride through the world of insulin, glucose spikes, carbs, and weight loss — all backed by science, not social media hype.Zoë shares her experience using the UltraHuman Continuous Glucose Monitor (CGM), while both of us dive into what insulin actually does, what insulin resistance really means, and why you don’t need to cut out oats or go keto just to lose weight.We’ll talk real-life client stories, the truth about PCOS, menopause and insulin resistance, and why managing your blood sugar doesn’t have to involve extreme diets or overpriced tech.🎧 You’ll leave this episode feeling informed, empowered, and ready to stop fearing your food.⏰ Timeline:00:00 – Welcome to Giggles & Glutes00:25 – Today’s topic: Insulin & weight loss01:20 – Zoë’s CGM (UltraHuman) experience03:10 – “Oats spike insulin” myth debunked04:25 – What insulin actually does05:40 – What causes insulin resistance06:50 – Can you still burn fat with high insulin?08:05 – Diet trends vs. reality (low carb, keto, fasting)09:20 – Why balance matters more than biohacks10:30 – When CGMs aren’t worth it12:00 – How to eat for insulin control13:15 – Why carbs are still your friend14:10 – Your body = a system. Treat it with care.15:00 – Final thoughts + listener questions📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Thirsty? You should be—especially if you’re working out. In this juicy episode of Giggles&Glutes, Zoë and Donaé dive deep (pun intended 💦) into why hydration is the ultimate workout game-changer.From feeling sluggish, cramping mid-set, or wondering why your gains are ghosting you—dehydration might be the reason. Learn how water affects your performance, mood, recovery, and even your booty-building goals 🍑.We’re spilling hydration hacks, our fave cute water bottles, how much water you actually need, and why peeing every 30 minutes might just be your new flex.💧 No water, no gains. Don’t be crusty, babe.⏰ Timeline:Timestamps00:00 – Welcome to Giggles&Glutes00:48 – Why hydration is actually vital03:06 – Performance + water: the real connection06:22 – How much should you be drinking daily?11:30 – Hydration hacks that actually work15:41 – Final thoughts + our water bottle obsessions🎧 Grab your water and tune in!📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Hey hey babes! In this episode of Giggles&Glutes, we’re clinking glasses—but also breaking down what alcohol really does to your workouts, recovery, gains, and fat loss progress. 😵‍💫Whether you’re a tequila queen 👑, red wine romantic 🍷, or “only on holidays” drinker, this one’s for you. We’re unpacking the truth behind booze and body goals—without judgment, just juicy facts and hilarious stories (including that one night Zoë cried over a closed McDonald’s 😂).✨ Learn how alcohol:•Slows muscle growth•Affects hormones•Disrupts sleep and recovery•Triggers cravings and stalls fat loss•Hijacks your decision-making like a toddler in a candy storeWe’re not saying “never drink again”—we’re showing you how to drink smarter and still honour your goals.⏰ Timeline:00:00 – Welcome + what’s today’s tea?01:25 – Calories in common alcoholic drinks05:47 – Alcohol vs. your muscle recovery09:12 – Why alcohol messes with hormones & hydration12:44 – Booze, bad sleep & broken gains16:35 – Fat loss, cravings & “breaking the seal”20:41 – Funny drunk stories (McDonald’s meltdown alert)26:18 – Smart tips for drinking without ruining progress32:02 – Our fave low-calorie drinks & social tips35:15 – Final thoughts: Balance, boundaries, and booty priorities 📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!In this episode of Giggles & Glutes, Zoë and Donaé dive deep into two major players in women’s health: dairy and fiber. 🧀🥑First up: dairy. They break down how it can affect women’s bodies — from bloating to hormonal shifts — while also celebrating its benefits like calcium and gut-loving probiotics. You’ll hear practical advice for navigating dairy sensitivities without feeling restricted, and why personalized nutrition always wins.Next, it’s all about fiber! Zoë and Donaé unpack why fiber is essential for digestion, hormone balance, blood sugar control, and overall energy. They share easy, sustainable ways to boost your fiber intake without overhauling your entire diet.Whether you’re Team Cheese or Team Chia, this episode will leave you feeling more confident and empowered to fuel your body in a way that works for you. 🌟⏰ Timeline:00:00 – Welcome to Giggles and Glutes00:35 – Understanding Dairy and Its Effects03:09 – Benefits of Dairy04:33 – Managing Dairy Sensitivity06:21 – Transition to Fiber07:02 – Importance of Fiber for Women08:56 – Tips to Increase Fiber Intake13:47 – Final Thoughts and Encouragement📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!💜Disclaimer:💜In this episode, we reference public speculation regarding Lizzo’s weight loss and the use of Ozempic. However, it is important to clarify that Lizzo has publicly denied using Ozempic or any other weight loss medication. Our discussion is based on broader conversations in the media and is not intended to make definitive claims about her personal health choices.Interview with Lizzo about her weightless:https://www.today.com/health/diet-fitness/lizzo-weight-loss-rcna168539In this powerful episode of Giggles & Glutes, Zoë and Donaé dive into two hot topics: Lizzo’s weight loss transformation and the buzz around Ozempic, followed by a deep dive into micronutrients and why they’re essential for women’s health.We kick things off with some honest talk around celebrity weight loss, body positivity, and the controversial conversation around health at every size. Is it possible to promote self-love and still want to lose weight? We unpack it all.Then, we shift gears and focus on micronutrients – the vitamins and minerals your body needs to function at its best. Learn about:•What micronutrients are and why they matter•The most common deficiencies in active women•Signs your body might be missing key nutrients•Food sources to boost your intake naturally•Practical nutrition tips to help you “eat the rainbow” every dayWhether you’re struggling with low energy, poor recovery, or mood swings, your micronutrient intake might be the missing piece. We also share personal stories, answer listener questions, and challenge YOU to upgrade your plate.⏰ Timeline:00:00 – Introduction & Celebrity Gossip08:17 – Diving into Micronutrients10:30 – What Are Micronutrients?12:26 – Common Deficiencies in Women12:43 – Personal Experiences with Deficiencies15:05 – Food Sources of Micronutrients29:14 – Tips for Getting More Micronutrients32:22 – Conclusion & “Eat the Rainbow” Challenge📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!If you’re starting your fitness journey and wondering whether to track calories or macros first, this episode is for you. In today’s Giggles & Gains podcast, Zoë and Donaé break down the difference between calories and macronutrients (protein, carbs, and fats), and explain how each impacts fat loss, muscle gain, energy levels, and body composition.👉 Whether your goal is weight loss, building lean muscle, or simply improving your nutrition, this episode covers:•What are calories and macros?•Why tracking only calories might stall your progress•How macronutrients affect performance, recovery, and hunger•Tips for tracking macros without stress•How to balance tracking with real life (and not lose your mind)✅ Perfect for beginners, intermediate lifters, and anyone confused by the calorie vs macro debate.🎯 Learn when to prioritize calorie tracking, when macros matter more, and how to use both to reach your fitness goals faster and smarter.⏰ Timeline:00:00 – Intro: Calories vs. Macros01:53 – Understanding Calories and Macros03:49 – The Pitfalls of Only Tracking Calories06:50 – Why Macros Matter More for Fat Loss and Muscle14:26 – Easy Tips for Macro Tracking22:09 – Final Thoughts and What To Track First🔥 JOIN OUR FREE LIVE CLASS:At the end of the episode, we reveal the date for our next free live online strength workout — beginner and intermediate friendly. Don’t miss it!📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Want to lose fat, gain muscle, and still enjoy your food?In this episode of Giggles & Glutes, Zoë and Donaé reveal exactly how to build a balanced plate that supports your fitness goals—without dieting extremes or overthinking every meal.Whether you’re new to fitness or tired of guessing what to eat, this episode is packed with easy, actionable tips to help you create meals that fuel your body and taste amazing.You’ll learn how to:•Create a high-protein plate that supports fat loss and muscle gain•Use the 80/20 rule to enjoy your food and stay on track•Balance macros (protein, carbs, fats, fiber) without tracking apps•Understand the difference between eating to lose fat vs build muscle•Avoid common nutrition mistakes women make when trying to “eat clean”This is the perfect episode for women who want real results without the BS. ✨⏰ Timeline:00:00 – Intro: What is a Balanced Plate?01:15 – The 80/20 Rule: Flexibility That Works04:08 – Macros 101: Protein, Carbs, Fats & Fiber06:43 – How to Build a Balanced Plate (Step-by-Step)08:53 – Eating for Fat Loss vs Muscle Gain13:35 – Mindful Eating & Portion Hacks23:44 – Final Tips + Community Love🔥 26TH APRIL - JOIN OUR FREE LIVE CLASS:Live online GLUTE workout — beginner and intermediate friendly. Don’t miss it!📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Comment below with your go-to high-protein meal or fav macro combo!Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!Want to eat better, feel stronger, and finally understand what your body needs?In this episode, Zoë and Donaé break down the essential nutrients your body needs to thrive — from macronutrients (protein, carbs, fats & alcohol) to micronutrients (vitamins & minerals). 🧠💪You’ll learn:✅ What macronutrients are and why they matter✅ The truth about carbs and fats (spoiler: they’re not the enemy!)✅ How alcohol impacts your progress✅ Why micronutrients are crucial for energy, mood & immune support✅ Real-life nutrition tips you can start using todayWhether you’re looking to lose fat, build muscle, or just feel your best, this episode gives you the nutrition basics to help you get results — without the fluff.⏰ Timeline:00:00 – Intro & what to expect00:41 – What are macronutrients?02:20 – All about protein03:00 – Are carbs bad?05:34 – Understanding fats07:10 – Alcohol & your body08:58 – Why macros matter12:53 – What are micronutrients?15:38 – Everyday tips for better nutrition24:37 – Exciting announcement: FREE live workout class! 🎉🔥 JOIN OUR FREE LIVE CLASS:At the end of the episode, we reveal the date for our next free live online strength workout — beginner and intermediate friendly. Don’t miss it!🦋 Follow for more no-BS fitness tips! 🦋💬 COMMENT BELOW:What’s one thing that’s always confused you about nutrition? We’d love to help!👍 Like, Subscribe & Hit the Bell for more weekly fitness, health, and mindset episodes from Giggles & Glutes!👩🏽‍⚖️ Disclaimer:We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.Support the showHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes