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And just like that, three years of Giggles & Glutes comes to an end. 🤍 It’s a little surreal to be writing this, because what started as an idea became something so special to us. Over the past three years, we’ve shared conversations, laughs, lessons, and so many moments that we’ll always look back on with gratitude. To everyone who has tuned in, listened, shared an episode, supported us, or simply been part of this journey in some way, thank you. Thank you for giving us your time, for growing alongside us, and for allowing us to share a little piece of ourselves with you. As we close this chapter, we’re choosing to look back with full hearts rather than sadness. How lucky are we to have created something we can look back on so fondly? How lucky are we to have had three years of conversations, connection, and memories through this little podcast of ours? We’re incredibly proud of what we’ve built, grateful for the season we’ve had, and excited for everything that lies ahead. Sometimes, the most beautiful thing we can do is recognise when a chapter has run its course, appreciate what it gave us, and trust what’s waiting on the other side. So, this isn’t just a goodbye. It’s a thank you, a celebration of everything Giggles & Glutes has been, and a little reminder that endings can make room for beautiful new beginnings. You can follow us on instagram @zeefit18 and @donae_marinus Thank you for being here for the past three years. It has meant more than you know. With so much love and gratitude, Donaé & Zoe 🤍 Here’s to the next chapter. 🥂

Hello! Welcome back to the semi-finale episode of Giggles & Glutes Sometimes, letting go doesn't mean something wasn't worth having. Sometimes it simply means you've grown, you've entered a new season, and you're ready for something different. In this semi-finale episode of Giggles & Glutes, Donaé and Zoe have a raw and honest conversation about endings, change, outgrowing things, and the uncomfortable space between what was and what's next. They talk about what it really means to know when it's time to let go, why leaving something doesn't mean you failed, the fear that can come with stepping into the unknown, and why you don't have to make your past wrong just because you're ready to move forward. They also open up about bringing Giggles & Glutes into a new chapter and reflect on everything this podcast has given them — the conversations, the memories, the growth, and the connection. If you're currently navigating a change in your own life, this episode is your reminder that you don't need to have everything figured out. Sometimes you just need to trust yourself enough to take the next step. You can love something, be grateful for it, and still know it's time to let it go. Here's to endings, new beginnings, and whatever comes next. 🤍 TIMESTAMPS : 00:00 — Welcome to the Semi-Finale Why this episode feels different and what today’s conversation is really about. 01:15 — The Different Seasons of Life How we change, grow, and move through different seasons. 04:00 — When You Outgrow Something Why outgrowing something doesn’t mean it was ever wrong for you. 06:45 — Knowing When It’s Time to Let Go The difference between giving up and consciously letting go. 09:30 — Talking About Giggles & Glutes Reflecting on the podcast and why ending this chapter feels so emotional. 12:30 — The Fear of What’s Next Why uncertainty can make moving forward so difficult. 15:00 — You Don’t Have to Make Your Past Wrong Learning to appreciate previous versions of yourself without needing to stay there. 17:15 — What We’re Taking With Us The lessons, memories, confidence and connection the podcast has given us. 19:00 — If You’re Going Through a Season of Change A message for anyone who is struggling to let go or take their next step. 21:00 — Final Thoughts & Goodbye Donaé and Zoe reflect on the journey and look toward what’s next. 22:30 — Until Next Time 🤍 A final message to the Giggles & Glutes community. #GigglesAndGlutes #NewBeginnings #LettingGo #PersonalGrowth #LifeLessons #NewChapter

Welcome back to Giggles & Glutes! 🎙️ Last week, we talked about sugar and how quickly individual foods can become demonised. This week, we’re turning our attention to another ingredient that has had a pretty terrible reputation over the years: For years, we’ve been told that salt causes bloating, water retention, high blood pressure and heart disease so naturally, many of us have learnt to think that less salt automatically means healthier. Sodium is an essential nutrient that your body needs for fluid balance, nerve signalling and muscle function. And when we add exercise, sweating, heat and electrolytes into the conversation, things get even more interesting. In this episode, we’re breaking down what sodium actually does in the body, how much we need, what happens when intake gets too low, why more isn’t automatically better, and why active women may need to think about sodium a little differently. And, of course, we come back to one of the biggest messages we’ve tried to share throughout Giggles & Glutes: Context matters. Reducing excessive sodium intake and trying to eliminate sodium completely are two very different things. So before you throw away your salt shaker or start putting electrolytes into every drink you own give this episode a listen. 😂 As we get closer to the end of Giggles & Glutes, we’re bringing these final episodes back to what this podcast has always been about: No extremes. No fear-mongering. Just information, context and a little bit of common sense. 🎧 Listen now on Spotify, Apple Podcasts and wherever you go.  00:00 — Welcome back to Giggles & Glutes Introducing today’s topic: salt and sodium. 01:00 — Why does salt have such a bad reputation? High blood pressure, heart disease, bloating and water retention. 02:30 — Sodium vs salt: what’s the difference? Why sodium on a nutrition label isn’t the same thing as the total amount of salt in a food. 04:00 — What does sodium actually do? Fluid balance, nerve signalling, muscle contractions and normal cellular function. 06:00 — Sodium and exercise Why sodium becomes particularly relevant when you’re sweating. 08:00 — Not everyone sweats the same Why two people doing the same workout can have completely different electrolyte needs. 09:30 — Should active women be taking electrolytes? When electrolyte replacement may actually make sense — and when it probably isn’t necessary. 12:00 — Why sodium recommendations aren’t one-size-fits-all Population recommendations vs individual circumstances. 14:00 — Can you have too little sodium? Why “less” isn’t automatically better. 16:00 — Salt and heart health What the conversation around sodium, blood pressure and cardiovascular health actually looks like. 18:00 — The electrolyte wellness trend Do you really need electrolytes in everything? 20:00 — Salt and the scale Why a salty meal can make your weight increase temporarily without you gaining body fat. 22:00 — Potassium: the forgotten electrolyte Why we shouldn’t look at sodium in isolation. 24:00 — Your overall diet matters Processed foods, takeaway meals, sauces and where most dietary sodium actually comes from. 26:00 — When you should follow medical advice Sodium restrictions, medical conditions and why individual medical advice takes priority. 28:00 — Stop labelling individual ingredients as “good” or “bad” The bigger nutrition lesson behind the episode. 30:00 — The Giggles & Glutes philosophy Moving away from fear-based fitness and nutrition advice. 31:30 — The final Giggles & Glutes episodes Reflecting on the podcast and what these final episodes mean. 33:00 — Thank you for listening Closing out the episode.

Welcome back to Giggles & Glutes! 🎙️ Today, we’re talking about one of the most confusing topics in nutrition: SUGAR More specifically, we’re breaking down the difference between the sugar naturally found in whole fruit and added or free sugars found in things like sweets, sugary drinks, honey, syrups and fruit juice. Because somehow, in 2026, we’re still having to defend bananas and berries from the internet. 🍌 We’re getting into what sugar actually is, whether fructose really is something you need to fear, why fruit juice isn’t the same as eating whole fruit, whether sugar makes you gain body fat, how to think about food labels, and—most importantly why you absolutely do not need to be scared of fruit. So grab a coffee, settle in, and let’s clear up some of the nutrition nonsense together. Timestamp 00:00 | Welcome to Giggles & Glutes 00:16 | A big announcement: the podcast is winding down 02:22 | Why our final episodes are tackling common nutrition myths 03:17 | 🍌 The great sugar debate: fruit vs added sugar 05:25 | What actually is sugar? 06:37 | Why all carbohydrates don’t affect your body in exactly the same way 07:35 | The importance of fibre, water and the whole-food package 08:45 | Fructose: should you actually be worried? 11:07 | Fruit vs sweets: aren’t they both just sugar? 13:41 | Why whole fruit is different from sugary foods 14:27 | Fruit juice: why it isn’t the same as eating fruit 16:57 | Added sugars vs free sugars 17:39 | 🍯 Honey, maple syrup & the “natural sugar” misconception 20:50 | Dates & dried fruit: healthy, but context matters 22:37 | Does sugar actually make you gain body fat? 25:39 | How much sugar should you actually eat? 27:45 | Understanding sugar on food labels 28:57 | Should you avoid fruit because of its sugar? 30:13 | The big takeaway: fruit is not the enemy 🍓 31:59 | Why nutrition shouldn’t take over your life 32:54 | Thank you for being part of Giggles & Glutes 33:11 | 🍌 Justice for the bananas Disclaimer: The information shared in Giggles & Glutes is for general educational and informational purposes only. It is not intended to replace individual medical, nutritional, or professional advice. Everyone’s health, nutritional needs and circumstances are different. If you have a medical condition, specific dietary requirements, or concerns about your health or nutrition, speak with a qualified healthcare professional or registered dietitian for personalised advice.

Let’s get to know each other! HELLO! welcome back to another episode of Giggles &Glutes.  Cannabis and fitness is a conversation that has exploded in recent years. From athletes openly discussing cannabis use to social media claiming it can make your workouts better, there are plenty of opinions but what does the research actually say? In this episode of Giggles & Glutes, we dive into the science behind cannabis, exercise and the endocannabinoid system. We break down the difference between THC and CBD, explore why cannabis interacts with a system that already exists within our bodies, and ask the big question: Can cannabis actually improve your athletic performance? We also unpack research looking at runners who exercised after using cannabis and discovered an interesting distinction: people may enjoy exercise more or perceive it as less uncomfortable, without actually becoming faster or stronger. So, is cannabis a performance enhancer, or could it simply change the way exercise feels? And this is only Part 1  next week, we’re diving into cannabis and recovery, sleep, muscle soreness and muscle growth. TIMESTAMPS : 00:00 — Welcome to Giggles & Glutes  What we’re discussing and why cannabis & fitness has become such a big conversation. 01:10 — Why Are We Talking About Cannabis & Fitness?  The rise of cannabis discussions among athletes, runners and fitness communities. 02:41 — What Is the Endocannabinoid System?  An introduction to the body’s natural endocannabinoid system and what it does. 04:13 — Cannabis & the Human Body  How cannabinoids interact with receptors that already exist within our bodies. 05:55 — How Cannabis Research Began  How the discovery of THC ultimately helped scientists uncover the endocannabinoid system. 06:59 — THC vs CBD: What’s the Difference?  Understanding the two major cannabinoids and why they can produce different experiences. 07:44 — Does Cannabis Improve Exercise Performance?  What the current research actually tells us about strength, power, endurance and speed. 08:23 — Why Do People Feel Like It Helps?  Exploring why people may genuinely believe cannabis improves their workouts. 08:32 — Cannabis & Running: What Does the Research Say?  Looking at research on runners who exercised after using cannabis. 09:22 — Feeling Better ≠ Performing Better  The biggest takeaway: enjoying exercise more doesn’t necessarily mean you’re performing better. 09:36 — What We Actually Know So Far  What the evidence supports — and where the research is still limited. 10:26 — Next Week: Cannabis & Recovery  Can cannabis help with sleep, muscle soreness, recovery and muscle growth? 10:48 — Subscribe & Share  Don’t miss Part 2 of our cannabis & fitness series. Key Takeaways 🧠 Your body naturally has an endocannabinoid system that plays a role in processes including mood, appetite, sleep, stress and pain.🌿 Cannabis didn’t create the endocannabinoid system — cannabinoids from cannabis interact with receptors that already exist in our bodies.THC and CBD are different compounds and can produce very different effects.🏋️ Current research does not provide strong evidence that cannabis improves athletic performance.🏃 Cannabis may change how exercise feels without necessarily improving how you perform.😊 Some research suggests cannabis may increase exercise enjoyment and reduce perceived discomfort.📈 Enjoyment and performance are two different outcomes — something can make a workout feel better without making you stronger, faster or fitter.🔬 Cannabis and the endocannabinoid system remain an interesting and growing area of exercise and health research.🎙️ The goal isn’t to tell listeners whether they should or shouldn’t use cannabis, but to help them understand the evidence and make informed decisions.DISCLAIMER : This podcast is intended for general educational and informational purposes only and is not medical, health, fitness or legal advice. The information discussed reflects research and understanding available at the time of recording and should not be interpreted as a recommendation to use cannabis, THC, CBD or any other substance. Cannabis can affect individuals differently and may carry health, medication, impairment, dependency and legal considerations. Laws surrounding cannabis also vary by country and jurisdiction. Always consider your individual circumstances and speak with a qualified healthcare professional before using cannabis for medical, fitness or recovery purposes. If you are an athlete, you should also check the rules of your relevant sporting organisation regarding prohibited substances. 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

Let’s get to know each other! Hello! and welcome to another episode of Giggles and Glutes.  We have missed you. Fat freezing is everywhere  but what does it actually do? In this episode of Giggles & Glutes, we’re having an honest conversation about fat freezing, also known as cryolipolysis. We break down the science behind the treatment, what it can realistically achieve, and why it’s important to understand the difference between body contouring and weight loss. But this conversation goes deeper than the treatment itself. We talk about what happens when you’re frustrated with your body, feel like your progress is taking too long, and start looking for a faster solution. We share a very honest conversation about body image, guilt, cosmetic treatments, fitness expectations and the pressure to constantly change the way we look. Fat freezing can reduce fat in a targeted area  but it won’t teach you how to train, nourish your body, build consistency, manage emotional eating or create sustainable habits. So is fat freezing a scam? No. Is it a magic solution? Also no. We explore when a treatment like this might make sense, why expectations matter, and why changing your body and changing your behaviour are two very different things. Ultimately, this episode is about making informed choices without judgement  and asking ourselves a bigger question: what are we actually trying to fix? If you’ve ever considered fat freezing, felt frustrated with your progress, or found yourself searching for the next quick fix, this conversation is for you. 🎧 Listen now and let us know what you think. DISCLAIMER The information shared in this episode is intended for general educational and informational purposes only. It is not medical advice, diagnosis, treatment or a substitute for advice from a qualified healthcare professional. Fat freezing (cryolipolysis) is a cosmetic procedure, and individual results, risks and suitability can vary. If you are considering fat freezing or any other cosmetic treatment, speak to a qualified medical professional or appropriately licensed provider to determine whether it is suitable for you. The views and experiences shared in this episode are our own and are not intended to tell anyone what they should or should not do with their body. Always make decisions about your health and body based on your individual circumstances and professional medical advice. Key takeaways Fat freezing actually works but it has a specific purpose. Cryolipolysis is designed to reduce fat in a targeted area, not cause significant overall weight loss.Body contouring isn’t the same as fat loss. Fat freezing can change the treated area, but it doesn’t improve fitness, build muscle or create healthier habits.Cosmetic treatments aren’t inherently good or bad. They can be a personal choice when someone understands what the treatment can and can’t do.The problem comes when treatments are marketed as replacements for healthy habits.Changing your body and changing your behaviour are two different things. A treatment can alter your appearance without changing the behaviours that contributed to your current body composition.Quick fixes become especially appealing when we’re frustrated. When progress feels slow, we’re naturally more vulnerable to promises of faster results.Treating the symptom doesn’t necessarily address the cause. Fat freezing won’t solve emotional eating, inconsistent training, poor nutrition or a lack of routine.Healthy habits create the foundation. Strength training, nutrition, sleep, stress management and consistency are what create sustainable lifestyle changes.You don’t need to judge people for choosing cosmetic treatments. The important thing is having realistic expectations and making an informed decision.The bigger question isn’t always “Will this get rid of the fat?” Sometimes it’s “Why do I feel like I need this?”Your body reflects what you repeatedly do. Sustainable results come from behaviours you can continue, not from repeatedly searching for the next shortcut.The goal doesn’t always have to be “skinny.” Feeling strong, capable, confident and comfortable in your body can be a much more meaningful goal. 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

Let’s get to know each other! In this episode of Giggles & Glutes, we chat about the pressure to constantly optimize every part of our lives  from hitting 10,000 steps and tracking our calories to perfect morning routines, supplements, workouts and everything in between. We explore how social media has created unrealistic expectations around what a “healthy” and “productive” life should look like, and how easily self-improvement can turn into self-pressure. Just because someone online appears to have the perfect routine doesn’t mean you need to replicate their lifestyle. We also talk about why fitness should support your life, not consume it. Missing a workout, enjoying a takeaway, eating birthday cake or taking a few days off doesn’t erase your progress. True consistency is about what you do most of the time, not being perfect every single day. Most importantly, this episode is a reminder that your health should make your world bigger, not smaller. Your fitness should give you the energy to travel, spend time with the people you love, enjoy experiences, laugh, explore and actually live your life. Because at the end of the day, the goal isn’t to create the perfect routine it’s to create a healthy life that you genuinely enjoy living.  Disclaimer This podcast is for educational and informational purposes only and is not intended to replace professional medical, nutritional, psychological, or fitness advice. Everyone’s health, fitness level, circumstances, and goals are different. Always consult an appropriately qualified healthcare or fitness professional before making significant changes to your exercise, nutrition, or health routine. ⏱️ Timestamps 00:00 — Welcome back to Giggles & Glutes 00:07 — From fitness communities to the pressure to optimize 00:43 — The endless wellness checklist 01:20 — When wellness starts feeling like a full-time job 01:39 — When self-improvement becomes self-pressure 02:08 — The influence of social media on our expectations 02:30 — The unrealistic “perfect lifestyle” online 03:14 — Comparing yourself to fitness professionals 03:59 — You’re only seeing five minutes of someone’s day 05:15 — When content creation becomes someone’s job 06:13 — Fitness should support your life, not consume it 06:30 — Making your training fit into your actual life 07:19 — Life happens — and that’s okay 07:42 — Fitness as the spice to life 07:56 — You can enjoy cake, holidays and going out 08:54 — One workout or takeaway won’t ruin your progress 10:09 — The pressure of having the “perfect routine” 10:34 — Your habits should fit into your life 11:17 — Why simpler is often better 12:56 — Health should make your world bigger, not smaller 13:22 — What people will actually remember about you 14:01 — Take care of your body AND love your life 14:10 — Final thoughts & outro 🔑 Key Takeaways Fitness should support your life, not consume it. Your workouts, nutrition and wellness habits should give you more energy and confidence to enjoy your life — not make your world smaller.Self-improvement can easily become self-pressure. Wanting to improve yourself is positive, but constantly feeling like you’re not doing enough is a different story.Social media isn’t showing you the whole picture. You’re seeing carefully selected moments of someone’s life, often created specifically as their job. Don’t compare your everyday reality to someone else’s highlight reel.You don’t need an elaborate wellness routine. You don’t have to wake up at 5am, train, hit 10,000 steps, meditate, journal, cold plunge, track every metric and take 15 supplements to be healthy.Consistency doesn’t mean perfection. One missed workout, takeaway, slice of cake or bad night’s sleep isn’t going to undo months of healthy habits. What you do most of the time matters most.Make fitness fit your life. Your training schedule should accommodate your work, family, social life, holidays and responsibilities — not force your entire life to revolve around the gym.Less can be more. Especially for beginners, building a simple routine that you can consistently maintain is often much more effective than trying to do everything at once.Health should make your world bigger. Being healthy should give you the energy to travel, laugh, spend time with people you love, try new things and experience life.Don’t let fitness become your entire identity. Fitness is something you do. It doesn’t have to be everything you are.Don’t forget to actually live. At the end of the day, the memories that matter aren’t going to be how perfectly you hit your macros. They’re going to be the people you loved, the laughs you had and the experiences you created.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

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

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

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

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

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

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

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

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