Giggles&Glutes Podcast

Zoë Müller & Donaé Marinus
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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. 22H AGO

    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

  2. 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

  3. JAN 2

    Postpartum Fat Loss & Training Explained | Stop “Bouncing Back” & Build Forward

    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 recovery 01:48 – Why “getting your body back” is toxic 03:02 – Build forward, not bounce back 04:15 – Fat loss after baby: patience & nutrition 06:05 – Breastfeeding, calories & why crash dieting fails 07:28 – Safely increasing workout intensity 09:03 – Pelvic floor warning signs you must not ignore 10:25 – Pregnancy as an athletic event & final mindset shift 📺 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. 💪 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

    13 min

  4. 12/19/2025

    How Exercise During Pregnancy Benefits the Baby & helps with a Faster Postpartum Recovery

    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 birth This 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 us 01:55 What this episode is really about 02:42 How exercise programs your baby’s future health 03:38 Brain development benefits for your baby 04:47 Heart health and metabolic protection 05:48 You weren’t just training for labour 06:38 Transition to the fourth trimester 07:35 Why postpartum is physically and mentally intense 08:30 Deep core work and abdominal healing 09:42 Real postpartum recovery experience 10:58 Strength training for real motherhood demands 11:48 Cardiovascular fitness and mental health support 12:42 Why bounce-back culture is harmful 13:38 Returning to exercise safely after birth 14:38 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. 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

    16 min

  5. 12/15/2025

    Third Trimester Workouts & Birth Prep | How to Train, Breathe & Fuel for Labour (Science-Backed)

    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 pregnancy This 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 Now 04:20 – Training for Labour Like an Athletic Event 06:40 – How to Train in the Third Trimester (Endurance & Functional Movement) 10:45 – Core, Pelvic Floor & Breathing for Labour 14:20 – Nutrition, Sleep & Late-Pregnancy Safety 16:58 – Outro & What’s Coming Next 📺 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

    17 min

  6. 12/05/2025

    The Second Trimester Guide: Safe Exercises, Smart Modifications & Nutrition You REALLY Need

    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 training If 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 clarity 03:05 “Stop lifting things” myth 03:40 Strength training IS recommended 04:28 The trainer’s secret: lift smarter 05:42 The talk test 06:15 Why strong legs, back & glutes matter 07:10 MOST important safety rule: no lying flat 08:00 Why the vena cava matters 09:10 The incline modification 10:05 Nutrition shift: extra calories 11:00 “Nourish for two, not eat for two” 12:10 Mental & physical preparation for birth 13:45 Modify exercises & final guidance 14:15 Closing message 📺 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. 11/27/2025

    First Trimester Exercise Myths You Should Stop Believing | Safe Pregnancy Training Guide

    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 pregnancy If 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 harder 03:02 ACOG guidelines (150 min/week) 03:56 How exercise lowers pregnancy risks 05:10 Benefits for baby (heart + neuro development) 06:10 Understanding intensity: The Talk Test 07:20 ACOG red-flag warning signs 08:36 Myth: “You need to eat for two” 09:15 What to ACTUALLY eat in the first trimester 10:30 The cringe core advice we still hear 11:05 Why crunches and sit-ups can make DR worse 12:04 What diastasis recti really looks like 12:56 The trainer secret: Train your deep core 14:05 Safe core exercises (bird dog, dead bug, breathing) 15:10 Real pregnancy experience + core strength story 16:18 First-trimester trainer checklist 17:28 Pregnancy isn’t a sickness — it’s athletic 18:05 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: @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

  8. 11/21/2025

    How Lifting Weights Gives You Main Character Energy | Stop Shrinking, Start Leading

    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 week If 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 mute 03:00 The turning point: walking into the gym for control 05:00 The gym as a sanctuary of certainty 07:00 The 3 pillars of main character energy 09:40 Confidence deposits & your self-worth bank account 12:00 Voluntary vs involuntary hardship (and what lifting teaches you) 14:20 Strength training, pregnancy & mental resilience 16:40 Boundaries, people-pleasing & safe discomfort 19:30 3 simple steps to start your main character era this week 22:10 Taking your confidence out of the gym and into real life 📺 Watch on YouTube 🎧 Listen on Spotify, Apple Podcasts & more 📲 Follow us on Instagram: @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

    31 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
    54
  • Rating
    Explicit
  • Copyright
    © 2026 Giggles&Glutes Podcast
  • Show Website
    Giggles&Glutes Podcast