Giggles&Glutes Podcast

Zoë Müller & Donaé Marinus
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  • FITNESS
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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!

  1. MAR 13

    THE GOLDEN RULE | STACK, BRACE & RADIATE

    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. ⏱️ Timestamps 01:32 – 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 #TrainWithConfidence Hang out with us on our socials! Instagram: https://www.instagram.com/giggles.glutes/ TikTok: https://www.tiktok.com/@gigglesandglutes YouTube: https://www.youtube.com/@GigglesandGlutes

    19 min

  2. FEB 27

    Progressive Overload :How to Get Stronger Without Guessing

    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 progressing 02:17 – Installing the engine: what progressive overload actually is 03:12 – The adaptation principle explained simply 04:02 – Calluses, grip strength, and how challenge creates growth 05:18 – Why progressive overload isn’t just about adding weight 06:00 – Method one: increasing weight without sacrificing form 06:52 – Method two: increasing reps and volume 07:46 – Method three: increasing sets 08:33 – Method four: decreasing rest time 09:28 – Applying progressive overload when training at home 10:40 – Why equipment still needs to be challenging 11:32 – Tracking workouts and avoiding plateaus 12:30 – The 8–12 rep progression roadmap 13:20 – 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. Hang out with us on our socials! Instagram: https://www.instagram.com/giggles.glutes/ TikTok: https://www.tiktok.com/@gigglesandglutes YouTube: https://www.youtube.com/@GigglesandGlutes

    14 min

  3. FEB 20

    UNDERSTANDING YOUR GLUTES: HOW TO Train All 3 Glute Muscles for Real Shape & Strength

    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 plan This is science-led, practical, and designed to help you train smarter — not just harder. ⏰ Timeline: 02:25 – Glutes Are NOT One Muscle 03:50 – The 3 Glute Muscles Explained 07:15 – Gluteus Maximus: The Power Muscle 11:05 – Why Hip Thrusts Beat Squats for Growth 14:10 – Gluteus Medius: Building the Shelf 18:05 – Fixing Hip Dips & Upper Glute Density 20:40 – Gluteus Minimus: Stability & Knee Protection 23:35 – The Complete 13-Set Glute Workout 26:45 – The 3 Muscle Method Recap 📺 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. Hang out with us on our socials! Instagram: https://www.instagram.com/giggles.glutes/ TikTok: https://www.tiktok.com/@gigglesandglutes YouTube: https://www.youtube.com/@GigglesandGlutes

    29 min

  4. FEB 6

    You Are Not Late: A Gentle February Reset for Your Goals

    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 human 03:28 – Letting go of unrealistic January expectations 05:02 – Old baggage, repeated goals & why some things were never sustainable 06:45 – Writing things down, mental clutter & finding closure 08:10 – January stress, financial pressure & emotional exhaustion 09:35 – Gratitude shifts: recognising small wins early in the year 11:02 – From “I’m behind” to “I’m growing” 12:08 – Soft intentions vs rigid goals 13:40 – Non-negotiables, minimums & gentle consistency 15:05 – Winter energy, realistic routines & setting yourself up to win 16:55 – Emotional reset: how you actually want to feel this year 18:10 – Slowing down, nervous system regulation & final reflection 📺 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. Hang out with us on our socials! Instagram: https://www.instagram.com/giggles.glutes/ TikTok: https://www.tiktok.com/@gigglesandglutes YouTube: https://www.youtube.com/@GigglesandGlutes

    20 min

  5. JAN 30

    Feminine Reset: Boundaries, Energy & Reclaiming Your Space

    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 overload 04:15 – Chronic stress, sleep issues & why rest doesn’t feel restorative 06:55 – Boundaries, guilt & the cost of always saying yes 09:10 – Feminine energy explained (without stereotypes) 11:35 – Rituals, Sunday resets & restoring your energy 13:50 – Practical steps to reclaim your space 16:05 – The science: fight-or-flight vs rest-and-digest 17:45 – Saying no, protecting your energy & closing reflection 📺 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. Hang out with us on our socials! Instagram: https://www.instagram.com/giggles.glutes/ TikTok: https://www.tiktok.com/@gigglesandglutes YouTube: https://www.youtube.com/@GigglesandGlutes

    19 min

  6. JAN 23

    Food Freedom & Emotional Peace | How to Let Go of Food Guilt in the New Year

    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 food 01:39 – Food guilt and holiday chaos 02:10 – Why guilt doesn’t motivate better eating 02:38 – Guilt leading to overeating and emotional eating 03:05 – The science: cortisol, stress, and cravings 03:34 – Why guilt works against your goals 04:02 – What food freedom actually means 04:38 – Compassion and easing into nutrition changes 05:14 – Hunger hormones: ghrelin and leptin explained 05:48 – Restriction, skipped meals, and craving spirals 06:18 – Honouring hunger instead of ignoring it 06:55 – Listening to your body vs following trends 07:32 – Stop labelling food as good or bad 08:08 – Mindful eating and actually enjoying food 08:44 – Planning treats instead of restricting 09:22 – Portion control and knowing yourself 10:02 – One meal does not erase progress 10:40 – Restriction vs flexibility and long-term success 11:15 – Food as emotional, not just physical 11:52 – Separating stress from hunger 12:28 – Letting go of perfection in the new year 13:02 – Food freedom moments we all relate to 13:30 – Wrapping up: peace with food going forward 📺 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. Hang out with us on our socials! Instagram: https://www.instagram.com/giggles.glutes/ TikTok: https://www.tiktok.com/@gigglesandglutes YouTube: https://www.youtube.com/@GigglesandGlutes

    15 min

  7. JAN 16

    Soft Discipline: Consistency Without Burnout

    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 punishment 03:35 – Emotional torture vs consistency 05:00 – The brushing-your-teeth analogy 06:55 – Consistency beats intensity 08:40 – Why beginners shouldn’t train 5–6 days a week 10:10 – Why 30 minutes, 5 days a week works 11:35 – Instagram, comparison & unrealistic standards 13:55 – Willpower, stress & decision fatigue 15:40 – Designing your life for success 17:05 – Tiny wins & dopamine 18:55 – One promise a day (examples) 20:55 – Minimum daily standards & language shifts 22:10 – Guilt, missed workouts & self-compassion 23:18 – Outro begins 📺 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. Hang out with us on our socials! Instagram: https://www.instagram.com/giggles.glutes/ TikTok: https://www.tiktok.com/@gigglesandglutes YouTube: https://www.youtube.com/@GigglesandGlutes

    24 min

  8. JAN 9

    Becoming You Again in 2026 | Identity, Habits & Confidence Without New Year Pressure

    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 about 01:45 Becoming You Again: identity, mindset & intention for 2026 02:30 The big check-in: who are you right now? 03:20 Letting go of past versions & unrealistic New Year ideals 04:30 Energy audit: what drains you vs what moves you forward 05:30 The science of change: identity, habits & dopamine 06:40 Breaking the comparison cycle & mindset traps 08:10 Outgrowing who you were & choosing forward momentum 09:40 Identity-based habits vs diets & quick fixes 11:00 Tiny wins that build self-trust 12:30 Why small steps beat overhauls (client example) 14:00 Choosing the right coach for long-term change 15:30 Keeping promises to yourself builds confidence 16:30 Practical action plan: habits, minimum standards & tracking 17:50 Resetting after failure + teaser for soft discipline 📺 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. Hang out with us on our socials! Instagram: https://www.instagram.com/giggles.glutes/ TikTok: https://www.tiktok.com/@gigglesandglutes YouTube: https://www.youtube.com/@GigglesandGlutes

    19 min
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About

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!

Information

  • Creator
    Zoë Müller & Donaé Marinus
  • Years Active
    2024 - 2026
  • Episodes
    60
  • Rating
    Clean
  • Copyright
    © 2026 Giggles&Glutes Podcast
  • Show Website
    Giggles&Glutes Podcast

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