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. 1h ago

    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

  2. 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

  3. Jul 3

    WHY YOU'RE NOT MAKING PROGRESS IN THE GYM

    Let’s get to know each other! Hello, and welcome back to giggles and glutes  Are you actually training hard enough… or just leaving the gym tired? In this episode of Giggles & Glutes, Donaé and Zoe unpack one of the biggest questions in fitness: how do you know if you’re training with enough intensity to actually see results? We break down what training to failure really means, why soreness isn’t a sign of a good workout, how to tell the difference between discomfort and true muscular fatigue, and the common mistakes that keep people from progressing. Whether you’re brand new to strength training or you’ve been lifting for years, this episode will help you train smarter not just harder. Time Stamps 00:00 – Welcome back to Giggles & Glutes 00:45 – The question everyone asks: “Am I training hard enough?” 01:25 – What training intensity actually means 01:55 – Training to failure explained 03:30 – Discomfort vs. true muscular failure 04:40 – Why mental resilience matters 05:00 – Does soreness mean you had a good workout? 06:30 – Progressive overload and getting stronger 07:00 – Why using the same weights keeps you stuck 08:00 – Why women shouldn’t be afraid of lifting heavier 09:35 – Trusting yourself under the bar 10:50 – What training hard actually looks like 12:00 – Why doing the bare minimum won’t create change 14:25 – Rapid-fire gym mistakes 14:35 – Stopping because it burns 15:20 – Spending too long on your phone 16:10 – Changing workout programs too often 17:45 – Using weights that never challenge you 18:10 – Rushing through your reps 19:05 – Comparing yourself to others in the gym 20:20 – Why kindness belongs in the gym too 21:30 – Final thoughts & key message 22:00 – Outro Disclaimer The information shared in this podcast is intended for educational and informational purposes only and should not be considered medical advice. Always consult your physician or a qualified healthcare professional before starting any new exercise or nutrition program. Exercise carries inherent risks, and you should train within your own abilities and seek professional guidance where necessary. Key Takeaways Training hard isn’t about sweating more—it’s about challenging your muscles.Training to failure means reaching the point where you cannot complete another quality repetition with good form.You don’t need to take every set to absolute failure to build muscle.Learn the difference between discomfort and true muscular fatigue.Your brain often gives up before your muscles do.Soreness is not a reliable measure of an effective workout.Progressive overload is essential for continued strength and muscle growth.Don’t stay with the same weights forever—challenge yourself safely.Trust yourself and don’t be afraid to lift heavier when you’re ready.Focus on your own progress instead of comparing yourself to others.Control your repetitions—don’t rush through your exercises.Consistency beats constantly changing workout programs.Kindness and encouragement belong in every gym.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. 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

  5. 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

  6. Jun 5

    Why You’re Tired, Hungry & Not Losing Weight

    Let’s get to know each other! In this episode of Penny for Our Thoughts, Donaé and Zoë dive into one of the biggest misconceptions in the fitness industry: the idea that women should stay in a calorie deficit forever. If you’re constantly tired, hungry, struggling with recovery, dealing with cravings, mood swings, poor gym performance, or feeling stuck despite eating very little, this episode is for you. We discuss:  • What maintenance calories actually are  • Why chronic dieting can backfire  • How under-eating affects hormones and recovery  • Why women’s bodies respond differently to dieting  • The importance of strength training  • Reverse dieting explained simply  • Why eating more doesn’t automatically mean gaining fat  • The signs your body may need a break from dieting Whether your goal is fat loss, muscle growth, improved performance, or simply feeling healthier, this conversation will help you understand why more food is not always the enemy. Remember: your body is not supposed to feel exhausted just to maintain a physique. Train with intention. Love in strength. Key Takeaways From This Episode ✅ Maintenance calories are not a fixed number forever. ✅ Chronic dieting can lower energy expenditure and reduce daily movement without you realizing it. ✅ Constant fatigue, cravings, poor recovery and mood swings are often signs of under-fuelling. ✅ Women’s hormones are highly sensitive to prolonged low energy intake. ✅ Fat loss should not come at the expense of health, recovery and hormonal function. ✅ Strength training is essential for improving body composition. ✅ Reverse dieting can help improve recovery, performance and energy levels. ✅ Weight fluctuations during increased calorie intake are normal. ✅ Progress should be measured by more than just the scale. ✅ Sometimes eating more is exactly what your body needs to move forward. Timestamps 00:00 Welcome back to Penny for Our Thoughts 00:20 The “skinny pandemic” and fear of eating more 00:57 Why 1,000 calories isn’t the answer 01:25 The hidden consequences of living in a deficit 02:06 What are maintenance calories? 03:23 Why maintenance isn’t a fixed number 04:05 How chronic dieting affects metabolism 04:57 NEAT explained: why you move less without realizing it 05:24 Recovery, hormones and energy depletion 05:51 Why exhaustion has become normalized 07:09 Your body is smarter than you think 08:06 Hormones, cortisol and under-eating 09:59 Why women need a different approach to nutrition 11:01 Survival mode and hormonal adaptations 11:41 Missing periods, cravings and water retention 12:37 Nutrition throughout the menstrual cycle 13:21 Why staying in a deficit can limit progress 14:05 Reverse dieting explained 15:01 Eating more and improving body composition 16:26 Why strength training matters 17:09 The health markers that matter more than weight 17:54 Your body shouldn’t feel exhausted to maintain a physique 18:12 Final thoughts and sign-off Disclaimer: The information shared in this podcast is for educational and entertainment purposes only and is not intended to replace medical advice, diagnosis, or treatment from a qualified healthcare professional. The views expressed by the hosts are based on personal experiences, professional knowledge, and general fitness and nutrition principles. Individual needs may vary, and listeners should consult their doctor, registered dietitian, or healthcare provider before making significant changes to their nutrition, exercise routine, or lifestyle—especially if they have any underlying medical conditions. While we strive to provide accurate and up-to-date information, the content discussed in this episode should not be considered personalized medical, nutrition, or fitness advice. Always listen to your body, seek professional guidance when needed, and make decisions that are appropriate for your individual circumstances. 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. May 29

    IS THE FITNESS INDUSTRY OVERSATURATED?

    Let’s get to know each other! In this episode of Giggles & Glutes, Zoe and Donaé dive into one of the biggest questions in fitness right now: 👉 Is the fitness industry oversaturated? From online coaching and AI, to fitness trends, social media pressure, authenticity, qualifications, and finding the RIGHT coach — this conversation gets real. We discuss: The rise of online coachingWhy social media can feel overwhelmingThe problem with unqualified fitness adviceWhy community and human connection still matterThe pressure trainers feel to constantly show up onlineWhy experience in the gym still mattersWhether AI could replace personal trainersHow to choose a credible coachThe importance of authenticity in fitnessWhether you’re a trainer, online coach, gym-goer, or someone trying to start your fitness journey, this episode is a reminder that fitness should always be about people first. 🎧 Listen on Spotify, Apple Podcasts, Deezer & Amazon Music. Don’t forget to LIKE, COMMENT & SUBSCRIBE if you enjoyed this episode 💛 TIMESTAMOS :   00:00 – Intro  00:27 – Is the fitness industry oversaturated?  01:24 – Why relationships with clients matter  02:09 – The problem with unqualified advice online  03:08 – Why fitness professionals need proper certifications  04:24 – REPS UAE & continuing education for trainers  05:18 – Skinny trends & changing fitness culture  06:16 – Social media pressure on fitness coaches  07:33 – Why coaches feel forced to build a brand online  08:22 – Giving value instead of gatekeeping information  09:21 – The reality of online coaching  10:01 – Client accountability & consistency  11:24 – Why honesty with your coach matters  12:20 – Fitness coaching is deeper than workouts  13:42 – Social media overwhelm & fitness algorithms  14:30 – Why the industry may NOT actually be oversaturated  15:26 – Why aesthetics don’t equal knowledge  16:23 – Can AI replace personal trainers?  17:04 – Why people still crave human connection  18:19 – Funny AI fails & losing trust in technology  19:40 – Community in fitness matters most  20:24 – Celebrating progress as a coach  21:23 – Final thoughts: Is fitness oversaturated?  22:05 – Advice for aspiring fitness coaches  23:42 – Why in-person experience still matters  24:42 – Outro KEY TAKEAWAYSThe fitness industry may feel crowded, but authentic and qualified coaches still stand out.Social media has created pressure for trainers to constantly market themselves online.Having a great body does not automatically make someone a good coach.Fitness coaching is deeply personal and requires trust, ethics, and communication.Online coaching only works when both coach and client are honest and consistent.AI may grow, but human connection and accountability remain irreplaceable in fitness.Community is one of the most powerful parts of movement and wellness.New trainers should prioritize gaining real in-person experience before moving fully online.Sustainable fitness is about authenticity, education, and building meaningful relationships. Disclaimer:  This podcast is intended for educational and entertainment purposes only. Zoe and Donaé are sharing personal experiences, opinions, and general fitness industry insights. This episode should not replace professional medical, nutritional, or mental health advice. Always consult a qualified healthcare or fitness professional before starting any training or nutrition program. 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. May 22

    Mental fatigue vs Physical exhaustion

    Let’s get to know each other! Hello, welcome back to another episode  lets get into it : Some days you’re physically tired.  Other days… your mind is exhausted before the day even begins. In this episode of Giggles & Glutes, we’re talking about the kind of fatigue no one really sees  the mental load of constantly showing up. From work, relationships, training, family responsibilities, hormones, social pressure, and trying to “have it all together,” we dive into what it actually feels like to keep functioning while silently overwhelmed. We talk about: Mental exhaustion vs physical exhaustionWhy women often feel like they can’t slow downThe pressure to always be productiveGym guilt, burnout, and emotional fatigueHormones, periods, and still having responsibilitiesSmiling on the outside while feeling drained internallyLearning to listen to your body without giving up on yourselfThis episode is for anyone who’s been holding everything together while secretly feeling exhausted. You are not lazy.  You are not failing.  You might just be mentally overloaded. Grab a coffee, go for a walk, or listen during your workout  and let’s have a real conversation. 💛 ⏱️ Timestamps 00:00 – Welcome back to Giggles & Glutes Introducing today’s conversation about mental fatigue and emotional overload. 01:15 – Physical exhaustion vs mental exhaustion Why being mentally drained feels completely different from being physically tired. 03:10 – “I’m tired… but life doesn’t stop” The pressure of still having responsibilities even when you’re overwhelmed. 05:20 – The invisible mental load women carry Thinking about everyone and everything all at once. 07:45 – Hormones, periods & emotional exhaustion Trying to function normally while your body feels depleted. 09:30 – Smiling on the outside, exhausted on the inside How people often don’t realise how much someone is carrying mentally. 11:10 – Gym guilt & productivity pressure Feeling bad for resting and constantly needing to “do more.” 13:00 – Burnout disguised as discipline When pushing through stops being healthy. 15:05 – Learning to slow down without feeling lazy Giving yourself permission to breathe and reset. 17:00 – Final thoughts & reminders You’re not weak for feeling overwhelmed. Rest is productive too. ✨ Key Takeaways Mental fatigue can feel heavier than physical exhaustion.Just because someone is functioning doesn’t mean they’re okay.Women often carry an invisible mental load that people don’t see.Rest is not laziness — your body and mind both need recovery.You do not have to “earn” rest through burnout.Being strong doesn’t mean ignoring your emotions or pain.Hormones, stress, work, family, and expectations all affect mental health.Sometimes the healthiest thing you can do is slow down.Consistency looks different during difficult seasons of life.Taking care of yourself is not selfish.Disclaimer: This podcast episode is intended for educational and entertainment purposes only and is based on personal experiences and opinions. We are not medical or mental health professionals. If you are struggling with your mental health, burnout, anxiety, depression, or any medical condition, please seek support from a qualified healthcare professional. Topics discussed may be sensitive for some listeners, including mental fatigue, emotional overwhelm, burnout, and women’s health. Please listen at your own comfort level and take care of yourself while engaging with this content. 💛 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
    75
  • Rating
    Explicit
  • Copyright
    © 2026 Giggles&Glutes Podcast
  • Show Website
    Giggles&Glutes Podcast

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