Giggles&Glutes Podcast
By: Zoë Müller & Donaé Marinus
Language: en-za
Categories: Health, Fitness, Nutrition
Welcome to Giggles & Glutes, a YouTube channel by best friends and Personal Trainers Donaé and Zoë, where we dive into all things life, fitness, and women’s empowerment. Join us for real talk, laughter, tips on building confidence inside and outside the gym and navigating everyday challenges. Whether you’re looking for workout advice, motivation, or a good laugh, Giggles & Glutes is your go-to spot for uplifting content. Subscribe now and be part of our supportive community!
Episodes
Becoming You Again in 2026 | Identity, Habits & Confidence Without New Year Pressure
Jan 09, 2026Let’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 yo...
Duration: 00:18:39Postpartum Fat Loss & Training Explained | Stop “Bouncing Back” & Build Forward
Jan 02, 2026Let’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, recover...
Duration: 00:13:11How Exercise During Pregnancy Benefits the Baby & helps with a Faster Postpartum Recovery
Dec 19, 2025Let’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 moth...
Duration: 00:15:40Third Trimester Workouts & Birth Prep | How to Train, Breathe & Fuel for Labour (Science-Backed)
Dec 15, 2025Let’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 m...
The Second Trimester Guide: Safe Exercises, Smart Modifications & Nutrition You REALLY Need
Dec 05, 2025Let’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)
...
First Trimester Exercise Myths You Should Stop Believing | Safe Pregnancy Training Guide
Nov 27, 2025Let’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” (sp...
How Lifting Weights Gives You Main Character Energy | Stop Shrinking, Start Leading
Nov 21, 2025Let’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 become...
Duration: 00:30:54The Truth Behind the Gym Girl Aesthetic: Muscle Mommy Culture, Tripods & Real Empowerment
Nov 14, 2025Let’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 f...
Duration: 00:38:04Real Main Character Energy: 6 Habits That Build Quiet, Unshakeable Confidence
Nov 06, 2025Let’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 independe... Duration: 00:39:31What We Wish Every Woman Knew About Fitness, Food & Confidence
Oct 30, 2025Let’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 card...
Duration: 00:17:22Is Laziness Really Holding You Back?
Oct 23, 2025Let’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 rew...
The Psychology of Motivation vs Discipline: Why You Don’t Need More Willpower
Oct 20, 2025Let’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 alway...
7 Daily Habits to Boost Your Metabolism Naturally
Oct 05, 2025Let’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 timing
Plus, we’ll connect each of them to the 4-step habit loop (cue, craving, response, reward) so you...
Duration: 00:20:04How to Build Fitness Habits That Stick: The 4-Step Habit Loop (Cue → Craving → Response → Reward)
Sep 25, 2025Let’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 inv...
Duration: 00:32:30Women’s Fitness Struggles: Gym Intimidation, Home Workouts & Mindset
Sep 08, 2025Let’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 workouts
Most importantly, we share practical soluti...
Duration: 00:18:315 Metabolism Lies Keeping You Stuck (and What Actually Works)
Sep 01, 2025Let’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 g...
Duration: 00:40:26Fitness Truths Exposed: What the Industry Never Told Us
Aug 18, 2025Let’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...
Duration: 00:19:315 Steps to Heal Your Relationship with Food and Escape Diet culture
Aug 04, 2025Let’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 b...
Duration: 00:34:40Ditch the Scale: Smarter Ways to Track Your Fitness Progress
Jul 28, 2025Let’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 agai...
Duration: 00:24:09BCAAs vs Water: What You Really Need to Know for Your Training & Recovery
Jul 21, 2025Let’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
• BCA...
Duration: 00:14:40Training Burnout Is Real: Signs You’re Overdoing It & How to Recover Smarter
Jul 14, 2025Let’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...
Grow Your Glutes: Mind-Muscle Secrets for a Strong, Lifted Booty
Jul 07, 2025Let’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...
Duration: 00:16:04Why You NEED Cardio & Stretching for Muscle Gains, Recovery & Fat Loss
Jun 30, 2025Let’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 balance
We also answer the BIG questions:
👉 Should you do cardio before or after weights?
👉 What’s the minimum effective dose of stretching and c...
Duration: 00:24:11Why Your Glutes Aren’t Growing: Unlocking Mind-to-Muscle Magic
Jun 23, 2025Let’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...
Duration: 00:21:48Pilates, HYROX, Running & More: Which Workout Style Actually Works for YOU?
Jun 16, 2025Let’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 impr...
Duration: 00:29:11Kourtney Kardashian’s Ozempic Gummy: The Lawsuit, The Science, and The Red Flags
Jun 09, 2025Let’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 exp...
Duration: 00:12:36The Future of Fitness: 5 Trends Every Woman Should Know in 2025
Jun 02, 2025Let’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 Different
01:32 –...
From Burnout to Breakthroughs: 6 Months of Chaos, Catch-Ups & Confidence
May 26, 2025Let’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 ramble
02:15 – Restarting careers & routines
08:20 – Learning languages & adjusting abroad
13:40 – Growth, nostalgia & career reflections
20:10 – Th...
What is Insulin and can it make you gain weight? | Debunking Glucose, Carbs & Fat Loss Myths
May 19, 2025Let’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...
Duration: 00:14:42Why Your Booty Won’t Grow Without Water | Hydration 101 for Fit Girls
May 12, 2025Let’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 3...
Duration: 00:16:45Alcohol vs. Your Fitness Goals | How Alcohol and Drinking Affects Fat Loss, Gains & Recovery
May 05, 2025Let’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
<... Duration: 00:17:26Bloating, Hormones & Gut Health: What Dairy and Fiber Mean for You
Apr 28, 2025Let’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 digesti...
Duration: 00:17:04OUR OPINION ON Lizzo’s WEIGHTLOSS Journey & the Truth About Nutrition: Are You Micronutrient Deficient?
Apr 22, 2025Let’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-rcna168539
In this powerful e...
Duration: 00:34:19Calories vs Macros: What Should You Track First for Fat Loss & Muscle Gain?
Apr 14, 2025Let’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...
Duration: 00:24:04How to Build the Perfect Plate for Fat Loss & Muscle Gain
Apr 07, 2025Let’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...
Duration: 00:23:36Macros, Micros & Real-Life Nutrition Tips ⎸ The Truth About Protein, Carbs, Fats & Vitamins
Mar 31, 2025Let’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 nutriti...
Duration: 00:27:42Protein Powder for Women: Benefits, Needs & When to Use It
Mar 27, 2025Let’s get to know each other!
In this episode of Giggles and Glutes, Donaé and Zoë dive deep into the world of protein powder—a topic many women are curious (and sometimes confused) about. Is protein powder really necessary for women? What type should you use? And what are the real benefits and drawbacks?
They unpack why protein is essential for muscle repair, hormone production, fat loss, and overall health—especially for women who often struggle to meet daily protein needs through food alone.
The episode breaks d...
Duration: 00:22:56Creatine 101: The truth About Creatine for Women and all of it’s Benefits & Science
Mar 17, 2025Let’s get to know each other!
Is creatine just for men? Absolutely not! In this episode of Giggles and Glutes, Zoe and Donae break down everything women need to know about creatine—from its benefits and safety to debunking common myths. With more women curious about this powerful supplement, we answer the biggest questions:
✅ Does creatine make you bulky?
✅ How does it impact energy, performance, and recovery?
✅ Is it safe during pregnancy?
✅ Can it support brain health and long-term wellness?
Zoe shares h...
Duration: 00:23:34Understanding PCOS: Symptoms, Diagnosis, and Management
Mar 12, 2025Let’s get to know each other!
Welcome to an insightful episode of Giggles and Glutes with Zoë and Donaé. This episode dives deep into the personal and medical aspects of Polycystic Ovary Syndrome (PCOS) with Donaé sharing her journey from diagnosis at 19, the challenges faced, and ways to manage this condition. The conversation covers the emotional impact, common symptoms, and misconceptions about PCOS, emphasizing the importance of proper medical guidance, lifestyle changes, and diet. Highlighting the necessity of a holistic approach, the hosts discuss how exercise, stress management, and sleep play crucial roles in living with PCOS...
Duration: 00:23:17Unlocking Hormonal Power: Training with Your Cycle for Optimal Results!
Mar 04, 2025Let’s get to know each other!
In this episode of ‘Giggles&Glutes,' Donaé and Zoë delve into the often overlooked topic of how hormones affect women’s training routines. They discuss the importance of recognizing and respecting your body's hormonal fluctuations, specifically focusing on estrogen, progesterone, and testosterone. Danae shares her personal experiences with PCOS (Polycystic Ovary Syndrome) and highlights how tracking your cycle can be beneficial in planning effective workouts. They provide practical advice on adjusting training intensity to match energy levels, utilizing apps like Flow to monitor hormonal changes, and the significance of listenin...
Duration: 00:23:01Beyond Kegels: Transform Your Health with Monique Koopman’s Expertise
Feb 20, 2025Let’s get to know each other!
Welcome back to Giggles and Glutes! In this episode, we're joined by special guest Monique Koopman, a pelvic floor therapist. Monique shares essential insights into pelvic floor health, focusing on its importance during pregnancy and postpartum. Learn what a pelvic floor therapist does, how pregnancy affects the pelvic floor, and the best exercises to strengthen it before and after birth. Monique discusses common postpartum pelvic floor issues, the role of breathing and core engagement, and safe ways to return to strength training. This episode is packed with valuable information for wo...
Duration: 00:34:57Boost Your Body Confidence: Rewire Your Mindset with Neuroscience & Affirmations
Feb 13, 2025Let’s get to know each other!
Ever wonder how your mindset shapes your body image more than your mirror does? Join Zoë and Donaé on Giggles and Glutes as they crack open the secrets of neuroplasticity and the transformative power of positive affirmations. It's not just about shaping your waistline; it's about reshaping your mind. You'll walk away understanding why whispering sweet nothings to yourself isn't self-centered—it's a brain hack for a healthier, happier you. Plus, we explore how the adrenaline rush from exercise is the best mood booster, showering you with feel-good hormones and kickin...
Duration: 00:20:22How to Navigate Pregnancy & Fitness: Tips and Myths
Feb 06, 2025Let’s get to know each other!
Welcome back to Giggles and Glutes! In this insightful episode, hosts Zoe and her co-host tackle the commonly misunderstood topic of training during pregnancy. With personal anecdotes and expert advice, they dispel the myths and fears surrounding pregnancy workouts. Learn the importance of getting medical clearance, the benefits of staying active, and key guidelines for safe exercising while expecting. They also delve into the science behind abdominal muscle separation, the significance of pelvic floor exercises, and how training affects both you and your baby. Packed with motivational tips and personal st...
Duration: 00:23:03Fitness Foundations: Secrets to a Solid Workout Plan
Jan 30, 2025Let’s get to know each other!
In this episode of Giggles and Glutes, hosts Zoë and Donaé take a deep dive into the essential components of a well-rounded fitness plan. The journey starts with the importance of a proper warm-up—detailing techniques such as dynamic exercises that elevate heart rate and prepare the body for workouts. They explain why different warm-ups are required for various workout types to prevent injuries and enhance performance. They also share scientific insights, including a study from the 2019 Journal of Strength and Conditioning Research that highlights a 10% performance increase with a proper...
Duration: 00:18:25WHAT’S THE DIFFERENCE BETWEEN Weight Loss VS. Fat Loss Explained | Do Fitness Gadgets Really Work?
Jan 23, 2025Let’s get to know each other!
In this episode of Giggles and Glutes with Donaé and Zoë, the hosts explore the effectiveness of fitness gadgets and apps, discussing whether these tools genuinely improve fitness and wellness outcomes. They emphasize the importance of investing in reputable devices like Garmin and Apple watches and advise against using cheap alternatives that may provide inaccurate readings. The hosts also delve into the distinction between weight loss and fat loss, explaining how muscle mass, water retention, and body composition contribute to overall weight. They stress the importance of strength training, proper rest...
Duration: 00:15:28How to Dominate Your Fitness Goals: No More Newbie Errors
Jan 16, 2025Let’s get to know each other!
Join Zoë and Donaé in this episode of Giggles and Glutes as they dive into how to start a beginner gym routine without feeling overwhelmed. They outline three key mistakes that new gym-goers often make and provide tips on how to avoid them. Learn the importance of familiarizing yourself with the gym environment, asking for help, and considering the benefits of a personal trainer or group classes. They also discuss the significant role of motivation, routine, and setting realistic goals. The episode wraps up with inspirational mantras and the value of s...
Duration: 00:23:01SETTING SMART Fitness Goals for 2025: Build Confidence, Strength & Sustainable Habits
Jan 09, 2025Let’s get to know each other!
In this episode of Giggles and Glutes, host Donaé, currently in Germany visiting Zoë for her birthday, discusses the importance of setting realistic fitness goals for 2025. They emphasize avoiding extreme diets and overly ambitious routines, advocating instead for small, manageable steps to ensure long-term success. The conversation highlights the benefits of starting with achievable tasks like daily walks, gradually building on them, and creating a structured routine. They also stress the importance of enjoying the fitness journey, maintaining consistency, and holding oneself accountable. Through practical advice and personal reflections, Donaé and Z...
Duration: 00:17:58Navigating Adult Friendships, Parenting Challenges & Fitness Motivation | Giggles and Glutes Podcast Ep. 6
Jan 02, 2025Let’s get to know each other!
In episode 6 of 'Giggles and Glutes,' hosts Donaé and Zoë discuss a range of topics from the realities of parenting, and the intricacies of online shopping and the challenges of maintaining friendships as adults. They reflect on the differing needs for social connections, especially after moving abroad, and the difficulty in establishing new friendships. Additionally, they debate the value of solo vs. group workouts, emphasising the importance of personal space during gym sessions. The episode wraps up with motivational thoughts on creating change in one's life and the effort requ...
Duration: 00:17:19Achieving Your Fitness Goals: 5 Essential Tips and Mindset Empowerment
Dec 27, 2024Let’s get to know each other!
In Episode 5 of the Giggles Include podcast, hosts Donaé and Zoë engage in a lively conversation focusing on fitness and personal growth. They discuss the importance of setting realistic goals, finding enjoyment in physical activities, maintaining a nutritious diet, and creating and sticking to a workout routine. The episode emphasizes the significance of being kind and patient with oneself throughout the fitness journey. Donaé and Zoë also touch on their personal experiences, highlight the psychological benefits of exercising, and share empowering affirmations for self-love and mental resilience.
Timeli...
Duration: 00:20:37Kindness Over Competition: Redefining Gym Culture
Dec 18, 2024Let’s get to know each other!
In this episode of 'Giggles and Glutes,' Donaé and Zoe discuss current fitness trends, particularly the shift towards Pilates among women and the societal pressures surrounding women's body types. They share personal experiences and emphasise the importance of feeling comfortable and confident in the gym, highlighting the negative impact of unsolicited comments on body image. The discussion also covers gym etiquette, the challenges faced by newcomers, and the need for a supportive and welcoming gym environment. Donaé and Zoe conclude with advice on personalising workouts and a reminder to focu...
Duration: 00:15:01Ozempic CONTROVERSY, YouTube Debut & AFRICA'S SPLITTING TECTONIC PLATES
Dec 11, 2024Let’s get to know each other!
In this engaging episode, your hosts Donaé & Zoë celebrate the successful launch of their first YouTube episode and discuss their upcoming New Year’s trip to Cape Town. They explore the controversial use of the diabetes drug Ozempic for weight loss by celebrities, highlighting its impact on affordability and availability for those in need. The conversation also touches on technological advancements, cultural identity, and the fascinating formation of a new ocean in Africa. Tune in for an insightful discussion on health, travel, and societal changes.
Timeline:
00:00 Introd...
Year-End Reflections,Korean Skincare & Navigating Festive Fitness
Dec 04, 2024Let’s get to know each other!
Join Donaé and Zoë in the second episode of the Giggles and Glutes podcast as they dive into topics like year-end reflections, balancing holiday festivities with fitness goals, and the impacts of social media on self-perception. They discuss the festive season in different countries, emphasize the importance of rest, and share personal insights on maintaining a healthy lifestyle even during the busiest times of the year. Additionally, they touch on the world of online dating, sharing their experiences and thoughts on apps like Hinge and the importance of setting personal boun...
Duration: 00:24:02Embracing Growth while Becoming HER!
Nov 27, 2024Let’s get to know each other!
With turning 30, I've been reflecting on the personal growth and self-acceptance that can come with this stage of life. My friend shared a powerful passage from the book ‘The Pivot Year' that really resonated with me: 'You are going to make a life for yourself, even if you fear that you are not. We've been doing it all along.' It's a beautiful reminder that the journey of becoming our truest selves is an ongoing process, filled with both challenges and triumphs. I'm grateful for the friends who support me thro...
Duration: 00:17:51