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. 2d ago

    WHY YOU'RE NOT MAKING PROGRESS IN THE GYM

    Let’s get to know each other! Hello! Welcome back to another episode of Giggles & Glutes.  In this episode, we’re talking about one of the most frustrating parts of fitness: when the number on the scale doesn’t change, but your body looks and feels completely different. We break down why scale weight doesn’t tell the full story, the difference between muscle and fat, what body recomposition actually means, and how water, glycogen, stress, sleep, digestion and your menstrual cycle can all influence your weight. We also discuss BMI, body-fat percentage, why women need adequate body fat, why chasing the lowest possible number isn’t always healthy, and why building muscle should be a bigger focus when it comes to long-term health and fitness. Most importantly, we talk about how to measure progress beyond the scale, including your strength, energy, measurements, photos and how you actually feel in your body. If your weight hasn’t changed but your body looks and feels different, that isn’t a problem — that’s progress. Timestamps 00:00 — Why the scale isn’t changing despite seeing results00:52 — What the scale actually measures01:18 — Your weight is more than just fat02:24 — Muscle vs. fat03:15 — What is body recomposition?04:06 — The progress you can feel04:36 — Water, glycogen and scale fluctuations05:24 — Your cycle, stress, sleep and digestion06:06 — Why we don’t love BMI07:29 — Can you be “overweight” and still be healthy?08:38 — The “skinny fat” conversation09:18 — Why body composition matters09:32 — Understanding body fat percentage10:07 — Why women need body fat11:10 — What is a healthy body-fat range?11:51 — Why lower body fat isn’t always better12:18 — Extreme weight loss and GLP-1 medications13:31 — When weight loss starts making you feel unhealthy14:30 — Stop chasing the lowest number15:02 — Better ways to measure progress15:44 — Why energy is a major sign of progress16:07 — What your real goal should be16:33 — Same weight, different body = progress16:47 — Final thoughtsDisclaimer : The information shared in this episode is for general educational and informational purposes only. This content is not intended to constitute medical, nutritional or professional healthcare advice. Everyone's body, health, hormones, training history and nutritional needs are different. Information discussed about body composition, body fat, BMI, weight loss, nutrition, medications and health conditions should not be used to diagnose, treat or prevent any medical condition. If you have concerns about your weight, body composition, menstrual cycle, nutrition, medications or overall health, please consult a qualified healthcare professional. The views and opinions expressed in this episode are those of the hosts and are intended to encourage education and conversation. This episode should not replace personalised advice from a qualified professional. Support the show 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

  2. 6d ago

    Movement, Community & The Future of Wellness

    Let’s get to know each other! Hello!  Welcome back to another episode of Giggles&Glutes.  Everyone is talking about run clubs… but are they really about running? In this episode of Giggles & Glutes, we dive into why run clubs, walking groups, Pilates classes and other social fitness communities are growing faster than ever. We explore how technology and AI have changed the way we live, why so many adults struggle to make new friends, and why movement has become one of the easiest ways to build meaningful relationships. We also share our own experiences of moving countries, feeling isolated, and how creating communities through fitness has completely changed our wellbeing. Whether you’re already part of a fitness community or you’ve been thinking about joining one, this episode might be the sign you’ve been waiting for. In this episode we discuss: Why run clubs have exploded worldwideThe rise of walking clubs and social fitnessAI vs genuine human connectionWhy making friends as an adult is so difficultWhy community is becoming part of wellnessHow movement improves both physical and mental healthWhy belonging may be the biggest wellness trend of the decadeIf you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with someone who needs a little encouragement to get out there and move. DisclaimerThe information shared in this podcast is intended for educational and informational purposes only and should not be considered medical, nutritional, or mental health advice. Always consult with a qualified healthcare professional before making changes to your exercise, nutrition, or lifestyle routine. The opinions shared are based on our own experiences and current understanding at the time of recording. Time Stamps 00:00 – Welcome back to Giggles & Glutes 00:20 – Why run clubs are suddenly everywhere 01:35 – Is AI making us crave more human connection? 03:30 – Technology can’t replace genuine relationships 06:20 – Why people really join run clubs 07:55 – Making friends as an adult is harder than we expected 09:20 – The new definition of wellness 10:00 – Donaé’s experience of loneliness after moving countries 11:00 – How AI helps our businesses (without replacing people) 12:10 – Why movement will always bring people together 14:20 – Paddle, Pilates and the future of social fitness 16:30 – Putting our phones down and reconnecting 17:20 – Why belonging is the biggest wellness trend 18:00 – Final thoughts and why this is your sign to join a fitness community Support the show 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

  3. Jul 31

    Is Walking the Most Underrated Form of Exercise?

    Let’s get to know each other! Welcome back to Giggles & Glutes! We’re so happy you’re here. Whether you’re listening on a walk, driving to work, or squeezing us into your day, thank you for tuning in. Today’s episode is all about something incredibly simple, yet incredibly powerful: walking. For years, walking was seen as something we just did to get from A to B. It wasn’t considered “real exercise” by a lot of people. But lately, it’s become one of the biggest movements in health and wellness, and for good reason. Today we’re talking about why walking is making such a comeback, the science-backed benefits behind it, why it’s one of the best habits for long-term health and longevity, and how adding more steps into your day could have a bigger impact than you think. So lace up your shoes or keep walking if you’re already out and let’s get into it. The information shared in this podcast is for educational and entertainment purposes only and is not intended to replace medical advice. Always consult a qualified healthcare professional before making changes to your exercise routine. TIMESTAMPS : 00:00 – Welcome Back Catch-up and introduction to today’s episode. 02:15 – Why Walking Is Having a Moment How walking has gone from being overlooked to becoming one of the biggest wellness trends. 10:30 – The Health Benefits of Walking Why this simple form of movement can improve cardiovascular health, mental wellbeing, mobility, recovery, and longevity. 19:45 – Why More Isn’t Always Better Why you don’t need intense workouts every day to be healthy, and how walking complements strength training. 29:15 – Walking for Your Mind How getting outside, slowing down, and walking regularly can reduce stress and improve your mood. 37:00 – Making Walking Part of Your Lifestyle Simple ways to increase your daily steps without feeling like it’s another workout. 44:00 – Final Thoughts Why walking is one of the most underrated forms of exercise and why it’s here to stay. Support the show 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

  4. Jul 24

    Cold Plunges for Women: Science vs Social Media (PART 3)

    Let’s get to know each other! HELLO! Welcome back to another episode of Giggles and Glutes, with your hosts Zoe and Donae In Part 3 of our Cold Plunge Series, we’re diving into the research specifically surrounding women. Can cold plunges affect your menstrual cycle? Should you avoid them before your period? Do they help with menopause symptoms? And why does social media make it seem like there’s only one right answer? We unpack what the current science actually says, separate the myths from the facts, and discuss why learning to work with your body not against it is one of the healthiest things you can do. Whether you’re a regular cold plunger or you’ve never stepped into an ice bath, this episode will help you make a more informed decision based on your body and your goals. Time Stamps00:00 – Welcome back & what today’s episode covers 01:00 – Why research on women is more complex than research on men 03:15 – How your menstrual cycle may influence cold plunge tolerance 05:20 – Learning to listen to your body instead of pushing through 06:45 – Every woman’s period experience is different 08:00 – Cold plunges, PMS & menopause: What does the research say? 10:15 – Hot flushes, sleep and mood improvements 11:45 – Has this series changed the way we think about cold plunges? 13:15 – Why social media isn’t always the best source of health advice 15:30 – Who should avoid cold plunges? 17:15 – How to safely start cold plunging as a beginner 20:00 – The biggest lesson from this series 22:00 – Final science recap 23:30 – We’d love to hear your thoughts! Disclaimer The information shared in this episode is for educational and informational purposes only and should not be considered medical advice. We are fitness professionals sharing current research and our own experiences, but we are not medical doctors. Always consult your healthcare provider before making changes to your health routine, especially if you are pregnant or have cardiovascular disease, hypertension, circulation disorders, or any underlying medical condition. Remember that everyone’s body is different. What works for one person may not work for another. Key Takeaways Women’s responses to cold exposure can vary throughout the menstrual cycle due to normal hormonal fluctuations.Cold plunges may feel more challenging during the luteal phase when progesterone naturally raises body temperature.Some observational studies suggest regular cold-water swimming may improve mood, sleep, anxiety and certain PMS or menopausal symptoms, but more high-quality research is still needed.Cold plunges are a recovery tool not a requirement and should support your goals rather than become another wellness obligation.Listening to your body is not a lack of discipline; it’s an important part of long-term health and performance.If your goal is muscle growth, avoid using cold plunges immediately after every strength training session.Cold plunges are not a magic solution for fat loss or hormone balance.Beginners should ease into cold exposure gradually rather than jumping straight into freezing temperatures.If you have underlying medical conditions or are pregnant, seek medical advice before trying cold water immersion.The best health decisions are rarely black and white consider your goals, stress levels, recovery, and how your body feels.Support the show 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

  5. Jul 17

    Should You Cold Plunge After Every Workout? (PART 2)

    Let’s get to know each other! HELLO! Welcome back to another episode.  In Part 2 of our cold plunge series, we’re diving into what the research actually says about ice baths. Are they really the recovery miracle social media claims? Can they help build muscle? Do they burn fat or boost your metabolism? We unpack the science behind inflammation, muscle recovery, brown fat, metabolism, and why context matters when deciding whether cold plunges belong in your routine. As always, we’re separating evidence from internet hype while keeping things practical and relatable. Timestamps 00:00 – Welcome back & recap of Part 1 00:30 – Why do people actually use cold plunges? 01:05 – Personal experiences with recovery 01:45 – Recovery vs feeling recovered 02:10 – Why inflammation isn’t always a bad thing 03:05 – Can cold plunges reduce muscle growth? 04:15 – Is too much of a good thing actually harmful? 05:00 – When cold plunges might actually make sense 06:15 – Recovery days, competitions & performance 07:00 – The biggest myth: Do cold plunges burn fat? 08:00 – Social media misinformation & weight-loss trends 09:45 – Brown fat explained 11:30 – Does cold exposure boost your metabolism? 13:45 – Why the calorie burn is much smaller than people think 15:00 – Cold plunges are a tool—not a shortcut 16:00 – Why the fundamentals matter more 18:50 – Men vs women: Do we respond differently? 20:10 – Part 3 teaser: Should women approach cold plunges differently? DisclaimerThe information discussed in this episode is for educational and informational purposes only and should not be considered medical advice. Research on cold exposure—particularly in women—is still evolving. Individual responses vary based on health status, training goals, medications, and medical conditions. Always consult your healthcare provider before beginning cold exposure therapy, especially if you have cardiovascular conditions, Raynaud’s disease, uncontrolled high blood pressure, are pregnant, or have other underlying health concerns. Key TakeawaysCold plunges may help reduce soreness and improve the feeling of recovery after intense exercise.Feeling recovered isn’t always the same as physiological recovery.Some inflammation is essential for muscle repair and growth.Regular ice baths immediately after strength training may reduce some long-term muscle-building adaptations.If hypertrophy is your primary goal, avoid making cold plunges an after-every-workout habit.Cold plunges can be useful after endurance events, competitions, or when rapid recovery is more important than muscle growth.Cold exposure activates brown fat, but the increase in calorie burn is relatively small.Cold plunges do not replace a calorie deficit for fat loss.Any temporary increase in metabolism from cold exposure is modest and should not be relied upon for weight loss.Social media often exaggerates small scientific findings into miracle solutions.The foundations of health and fitness remain:Consistent trainingAdequate proteinQuality sleepStress managementGood nutritionRecovery tools like cold plunges, saunas, supplements and red-light therapy are exactly that—tools. They work best when built on a solid foundation.Emerging research suggests women may respond differently to cold exposure than men, which we’ll explore in Part 3. Don't forget to follow us on Instagram to stay up to date with new releases.  Thank you for being here  Support the show 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

  6. Jul 10

    Are cold plunges actually good for women? (PART 1)

    Let’s get to know each other! Hello! welcome back tyo another episode of Giggle and glutes  Everyone seems to be jumping into ice baths but are cold plunges actually as beneficial as social media claims, especially for women? In Part 1 of this episode, we unpack the science behind cold water immersion, discuss why cold plunges have become such a huge wellness trend, and explore what the current research actually says. We talk about: What happens inside your body during a cold plunge.The difference between healthy stress and harmful stress.Why mental resilience plays such a big role.The concept of your “stress bucket.”Whether women should approach cold exposure differently from men.Why context matters more than following trends.If you’ve ever wondered whether cold plunges are worth adding to your routine or if you’re simply curious about the science this episode is for you. Part 2 is coming soon where we dive even deeper into recovery, hormones, performance and practical recommendations. Timestamps 00:00 – Welcome back & today’s topic 00:20 – The Instagram video that sparked this discussion 01:20 – Our personal experiences with cold plunges 03:25 – Social media claims vs scientific evidence 05:00 – What actually qualifies as a cold plunge? 07:50 – What happens to your body when you first get in? 10:30 – Is the stress response actually a bad thing? 12:20 – Controlled stress vs uncontrolled stress 13:25 – Understanding your “Stress Bucket” 16:30 – The problem with trying every wellness trend 18:20 – Why context matters in your own routine 19:30 – The biggest benefit supported by research 22:45 – Wrapping up Part 1 Disclaimer The information shared in this podcast is intended for educational and informational purposes only and should not be considered medical advice. We are not doctors, and the views discussed are based on current research, professional experience, and personal opinions. Always consult a qualified healthcare professional before making changes to your health, exercise, or recovery routine especially if you have cardiovascular conditions, are pregnant, have underlying medical conditions, or are taking medication. Remember that everyone’s body is different. What works for one person may not be appropriate for another. Support the show 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

  7. Jun 19

    The Ultimate Gym Girl Chat | Activewear, Hair Care & Fitness Essentials

    Let’s get to know each other! Whether you’re brand new to the gym or you’ve been training for years, there are certain things nobody tells you when you start your fitness journey. In this episode of Giggles & Glutes, we’re talking about the practical side of fitness that often gets overlooked. From choosing the right shoes for your workouts and finding activewear that actually supports your training, to gym girl hair care, makeup, gym bag essentials, and all the little things that make showing up consistently so much easier. We share our personal experiences, mistakes we’ve made along the way, and the things we wish someone had told us sooner. Because fitness isn’t just about training hard. It’s about creating systems, routines, and habits that help you show up consistently and enjoy the process. Topics Covered:  • Training shoes vs running shoes  • Why your activewear matters  • Compression clothing and support  • Gym girl hair care tips  • Slick-back buns and scalp health  • Gym makeup opinions  • What’s in our gym bags  • Building consistency through preparation If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with your gym bestie. Timestamps 00:00 Intro: This one’s for the gym girlies 01:11 Things nobody tells you when starting fitness 02:39 Why shoes matter more than you think 04:48 Running shoes vs training shoes 06:02 Training barefoot and when it makes sense 08:21 Investing in the right footwear 09:40 Activewear: Is expensive worth it? 13:04 Sports bras and compression clothing 15:08 Confidence, comfort and gym outfits 16:55 The gym girl hair struggle begins 18:11 Slick-back buns and hair damage 21:11 Scalp care, oils and hair growth 23:04 Gym makeup: Wear it or not? 27:04 What’s in our gym bags? 31:57 Final thoughts and key lessons 34:20 Strong glutes, strong minds and lots of giggles Disclaimer:  The information shared in this episode is based on our personal experiences, opinions, and observations as fitness professionals. We are not medical professionals, dermatologists, podiatrists, or healthcare providers. This podcast is intended for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional regarding any health, medical, or injury-related concerns. Support the show 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

  8. Jun 12

    GYM GIRLS AND ADHD - How this actually impacts your training

    Let’s get to know each other! In this episode of Giggles & Glutes, we dive into a topic that many people experience but isn’t often discussed in the fitness space: ADHD and how it can impact your health, fitness, nutrition, and training journey. We share personal experiences and observations around training consistency, motivation, routine, meal choices, food repetition, and how having ADHD can influence the way you approach fitness. From eating the same meals every day to struggling with structure, focus, and routine, we explore how understanding your own habits can help you build a more sustainable approach to health and wellness. Whether you have ADHD yourself, suspect you might, or simply know someone who does, this episode offers an honest conversation about navigating fitness in a way that works for you rather than against you. ✨ In this episode we discuss: How ADHD can affect training consistencyHyperfocus and motivation in fitnessWhy some people prefer eating the same meals repeatedlyBuilding routines that actually stickThe importance of flexibility over perfectionUnderstanding your own habits and behavioursFinding a fitness approach that suits your lifestyle⚠️ Disclaimer:  The information discussed in this episode is based solely on our personal experiences, opinions, and observations. We are not doctors, psychologists, psychiatrists, or medical professionals. This episode is intended for educational and entertainment purposes only and should not be considered medical advice. If you have concerns regarding ADHD or any medical condition, please consult a qualified healthcare professional. 🎙️ Don’t forget to like, subscribe, and share the episode with someone who might find this conversation helpful. #GigglesAndGlutes #ADHD #FitnessJourney #WomensHealth #HealthAndWellness #GymGirl Support the show 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

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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
    78
  • Rating
    Explicit
  • Copyright
    © 2026 Giggles&Glutes Podcast
  • Show Website
    Giggles&Glutes Podcast