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. 18H AGO

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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
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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
    57
  • Rating
    Clean
  • Copyright
    © 2026 Giggles&Glutes Podcast
  • Show Website
    Giggles&Glutes Podcast