Shows
Giggles&Glutes PodcastDitch the Scale: Smarter Ways to Track Your Fitness ProgressLet’s get to know each other!Are you letting a number on the scale ruin your day? In this episode of Giggles & Glutes, Zoë and Donaé get real about why the scale doesn’t show the full picture—and how to actually track your fitness progress in ways that matter.From strength gains to booty-growing jeans, from body comp hacks to Whoop insights and cycle syncing—this is the empowering conversation you didn’t know you needed. Expect giggles, real talk, and plenty of knowledge bombs to help you fall in love with the process agai...2025-07-2826 minGiggles&Glutes PodcastTraining Burnout Is Real: Signs You’re Overdoing It & How to Recover SmarterLet’s get to know each other!Are you constantly tired, unmotivated, or plateauing in your workouts? You might be in the burnout zone. 😩In this episode of Giggles & Glutes, Zoë and Donaé dive deep into the signs of training burnout, what’s really happening in your body, and how to train smarter—not harder. Whether you’re a runner, lifter, boxer, or weekend warrior, burnout affects us all.🎯 We cover:• What burnout really feels like• Why “pushing through” could sabotage your progress• How to structure your training to avoid exhaustion• Why rest...2025-07-1421 minGiggles&Glutes PodcastGrow Your Glutes: Mind-Muscle Secrets for a Strong, Lifted BootyLet’s get to know each other!In this episode of Giggles & Glutes, we’re diving DEEP into the science and strategy behind building glutes that actually grow. 🔥We’re not just talking about a peachy-looking booty—this is about strength, function, and activating those lazy glutes with intention.Zoë and Donaé break down the must-know hypertrophy principles, the top EMG-backed glute exercises, and why mind-to-muscle connection is the secret sauce for glute gains.💥 PLUS: Get our FREE Glute Activation Guide to fire up your glutes before every workout!👉 Download...2025-07-0716 minGiggles&Glutes PodcastWhy You NEED Cardio & Stretching for Muscle Gains, Recovery & Fat LossLet’s get to know each other!Most people skip cardio and stretching… but it might be the reason you’re not seeing results. In this episode of Giggles & Glutes, Zoë and Donaé break down exactly how cardio and stretching support:•Muscle growth and recovery•Fat loss and improved endurance•Injury prevention and posture•Overall health and hormonal balanceWe also answer the BIG questions:👉 Should you do cardio before or after weights?👉 What’s the minimum effective dose of stretching and c...2025-06-3024 minGiggles&Glutes PodcastWhy Your Glutes Aren’t Growing: Unlocking Mind-to-Muscle MagicLet’s get to know each other!Ever feel like you’re doing all the right workouts, but nothing’s changing? In this episode of Giggles & Glutes, Zoë and Donaé break down the powerful secret sauce behind real training results: Mind-to-Muscle Connection (MMC). We cover how to actually activate your muscles, the difference between slow and fast-twitch fibers, why control beats speed every time, and how to feel the burn in every. single. rep. Plus, we share a fun challenge that’ll make you love your most hated exercise (maybe).⏰ Timeline...2025-06-2321 minGiggles&Glutes PodcastPilates, HYROX, Running & More: Which Workout Style Actually Works for YOU?Let’s get to know each other!Confused about which workout style is right for you? In this episode of Giggles & Glutes, Zoë and Donaé unpack the truth behind Pilates, weight training, running, pedal (aka paddle), and HYROX training. Whether your goal is fat loss, strength, mental clarity, or better mobility—this episode breaks down what each style offers, the science behind them, and how to create the perfect fitness mix for YOUR body and goals.Learn about:•The surprising power of Pilates•Why strength training is non-negotiable•How running impr...2025-06-1629 minGiggles&Glutes PodcastThe Future of Fitness: 5 Trends Every Woman Should Know in 2025Let’s get to know each other!In this episode of Giggles & Glutes, Zoë and Donaé take you on a hilarious and inspiring ride through the top 5 fitness trends reshaping 2025. From functional fitness to AI-powered workouts, they break down what’s real, what’s hype, and how YOU can use it all to train smarter and live stronger.🧠💪 Whether you’re a fitness newbie or a seasoned coach, this one’s for you. Expect laughs, real-life stories, and game-changing insights you can actually use.⏰ Timeline:00:00 – Welcome & Why Fitness in 2025 Looks So Different01:32 –...2025-06-0227 min
ADHD Crash CourseEp 102. How to Manage Your TOO MANY Things To Do List! | ADHD Dump List Weekly Planner StrategyStruggling to keep track of all the things? 😵💫 You’re not alone—and there’s a better way. In this video, ADHD coach and occupational therapist Donae introduces a powerful executive functioning tool: the Dump List Weekly Planner. This simple, ADHD-friendly system helps you organize your mental clutter, break down overwhelming tasks, and plan your week without burnout.Whether you’ve been officially diagnosed with ADHD, suspect you might have it, or just find adulting and executive functioning exhausting, this strategy is designed for brains like yours.🔹 What You’ll Learn:How to use a "dump list" to declutt...2025-05-2718 minGiggles&Glutes PodcastFrom Burnout to Breakthroughs: 6 Months of Chaos, Catch-Ups & ConfidenceLet’s get to know each other!In this special 6-month milestone episode of Giggles&Glutes, Zoë and Donaé take a heartfelt journey through their personal and professional transformations. From reigniting personal training careers to navigating motherhood and adapting to new cultures, they share candid reflections on growth, resilience, and the power of perspective. Join them as they discuss the challenges and triumphs that have shaped their journey, offering insights and laughter along the way.⏰ Timeline:00:00 – Welcome & intro ramble02:15 – Restarting careers & routines08:20 – Learning languages & adjusting abroad13:40 – Growth, nostalgia & career reflections20:10 – Th...2025-05-2630 minGiggles&Glutes PodcastWhat is Insulin and can it make you gain weight? | Debunking Glucose, Carbs & Fat Loss MythsLet’s get to know each other!Are you scared of carbs because of insulin?You’re not alone — but you might be misinformed. In this episode of Giggles & Glutes, Zoë & Donaé take you on a myth-busting ride through the world of insulin, glucose spikes, carbs, and weight loss — all backed by science, not social media hype.Zoë shares her experience using the UltraHuman Continuous Glucose Monitor (CGM), while both of us dive into what insulin actually does, what insulin resistance really means, and why you don’t need to cut out oats...2025-05-1914 minGiggles&Glutes PodcastWhy Your Booty Won’t Grow Without Water | Hydration 101 for Fit GirlsLet’s get to know each other!Thirsty? You should be—especially if you’re working out. In this juicy episode of Giggles&Glutes, Zoë and Donaé dive deep (pun intended 💦) into why hydration is the ultimate workout game-changer.From feeling sluggish, cramping mid-set, or wondering why your gains are ghosting you—dehydration might be the reason. Learn how water affects your performance, mood, recovery, and even your booty-building goals 🍑.We’re spilling hydration hacks, our fave cute water bottles, how much water you actually need, and why peeing every 3...2025-05-1216 minGiggles&Glutes PodcastBloating, Hormones & Gut Health: What Dairy and Fiber Mean for YouLet’s get to know each other!In this episode of Giggles & Glutes, Zoë and Donaé dive deep into two major players in women’s health: dairy and fiber. 🧀🥑First up: dairy. They break down how it can affect women’s bodies — from bloating to hormonal shifts — while also celebrating its benefits like calcium and gut-loving probiotics. You’ll hear practical advice for navigating dairy sensitivities without feeling restricted, and why personalized nutrition always wins.Next, it’s all about fiber! Zoë and Donaé unpack why fiber is essential for digesti...2025-04-2817 minGiggles&Glutes PodcastOUR OPINION ON Lizzo’s WEIGHTLOSS Journey & the Truth About Nutrition: Are You Micronutrient Deficient?Let’s get to know each other!💜Disclaimer:💜In this episode, we reference public speculation regarding Lizzo’s weight loss and the use of Ozempic. However, it is important to clarify that Lizzo has publicly denied using Ozempic or any other weight loss medication. Our discussion is based on broader conversations in the media and is not intended to make definitive claims about her personal health choices.Interview with Lizzo about her weightless:https://www.today.com/health/diet-fitness/lizzo-weight-loss-rcna168539In this powerful e...2025-04-2234 minGiggles&Glutes PodcastCalories vs Macros: What Should You Track First for Fat Loss & Muscle Gain?Let’s get to know each other!If you’re starting your fitness journey and wondering whether to track calories or macros first, this episode is for you. In today’s Giggles & Gains podcast, Zoë and Donaé break down the difference between calories and macronutrients (protein, carbs, and fats), and explain how each impacts fat loss, muscle gain, energy levels, and body composition.👉 Whether your goal is weight loss, building lean muscle, or simply improving your nutrition, this episode covers:•What are calories and macros?•Why tracking only calories might...2025-04-1424 minGiggles&Glutes PodcastHow to Build the Perfect Plate for Fat Loss & Muscle GainLet’s get to know each other!Want to lose fat, gain muscle, and still enjoy your food?In this episode of Giggles & Glutes, Zoë and Donaé reveal exactly how to build a balanced plate that supports your fitness goals—without dieting extremes or overthinking every meal.Whether you’re new to fitness or tired of guessing what to eat, this episode is packed with easy, actionable tips to help you create meals that fuel your body and taste amazing.You’ll learn how to:•Create...2025-04-0723 minGiggles&Glutes PodcastMacros, Micros & Real-Life Nutrition Tips ⎸ The Truth About Protein, Carbs, Fats & VitaminsLet’s get to know each other!Want to eat better, feel stronger, and finally understand what your body needs?In this episode, Zoë and Donaé break down the essential nutrients your body needs to thrive — from macronutrients (protein, carbs, fats & alcohol) to micronutrients (vitamins & minerals). 🧠💪You’ll learn:✅ What macronutrients are and why they matter✅ The truth about carbs and fats (spoiler: they’re not the enemy!)✅ How alcohol impacts your progress✅ Why micronutrients are crucial for energy, mood & immune support✅ Real-life nutriti...2025-03-3127 minGiggles&Glutes PodcastProtein Powder for Women: Benefits, Needs & When to Use ItLet’s get to know each other!In this episode of Giggles and Glutes, Donaé and Zoë dive deep into the world of protein powder—a topic many women are curious (and sometimes confused) about. Is protein powder really necessary for women? What type should you use? And what are the real benefits and drawbacks?They unpack why protein is essential for muscle repair, hormone production, fat loss, and overall health—especially for women who often struggle to meet daily protein needs through food alone.The episode breaks d...2025-03-2722 minGiggles&Glutes PodcastCreatine 101: The truth About Creatine for Women and all of it’s Benefits & ScienceLet’s get to know each other!Is creatine just for men? Absolutely not! In this episode of Giggles and Glutes, Zoe and Donae break down everything women need to know about creatine—from its benefits and safety to debunking common myths. With more women curious about this powerful supplement, we answer the biggest questions:✅ Does creatine make you bulky?✅ How does it impact energy, performance, and recovery?✅ Is it safe during pregnancy?✅ Can it support brain health and long-term wellness?Zoe shares h...2025-03-1723 minGiggles&Glutes PodcastUnderstanding PCOS: Symptoms, Diagnosis, and ManagementLet’s get to know each other!Welcome to an insightful episode of Giggles and Glutes with Zoë and Donaé. This episode dives deep into the personal and medical aspects of Polycystic Ovary Syndrome (PCOS) with Donaé sharing her journey from diagnosis at 19, the challenges faced, and ways to manage this condition. The conversation covers the emotional impact, common symptoms, and misconceptions about PCOS, emphasizing the importance of proper medical guidance, lifestyle changes, and diet. Highlighting the necessity of a holistic approach, the hosts discuss how exercise, stress management, and sleep play crucial roles in living with PCOS...2025-03-1223 minGiggles&Glutes PodcastUnlocking Hormonal Power: Training with Your Cycle for Optimal Results!Let’s get to know each other!In this episode of ‘Giggles&Glutes,' Donaé and Zoë delve into the often overlooked topic of how hormones affect women’s training routines. They discuss the importance of recognizing and respecting your body's hormonal fluctuations, specifically focusing on estrogen, progesterone, and testosterone. Danae shares her personal experiences with PCOS (Polycystic Ovary Syndrome) and highlights how tracking your cycle can be beneficial in planning effective workouts. They provide practical advice on adjusting training intensity to match energy levels, utilizing apps like Flow to monitor hormonal changes, and the significance of listenin...2025-03-0423 minGiggles&Glutes PodcastBeyond Kegels: Transform Your Health with Monique Koopman’s ExpertiseLet’s get to know each other!Welcome back to Giggles and Glutes! In this episode, we're joined by special guest Monique Koopman, a pelvic floor therapist. Monique shares essential insights into pelvic floor health, focusing on its importance during pregnancy and postpartum. Learn what a pelvic floor therapist does, how pregnancy affects the pelvic floor, and the best exercises to strengthen it before and after birth. Monique discusses common postpartum pelvic floor issues, the role of breathing and core engagement, and safe ways to return to strength training. This episode is packed with valuable information for wo...2025-02-2034 minGiggles&Glutes PodcastBoost Your Body Confidence: Rewire Your Mindset with Neuroscience & AffirmationsLet’s get to know each other!Ever wonder how your mindset shapes your body image more than your mirror does? Join Zoë and Donaé on Giggles and Glutes as they crack open the secrets of neuroplasticity and the transformative power of positive affirmations. It's not just about shaping your waistline; it's about reshaping your mind. You'll walk away understanding why whispering sweet nothings to yourself isn't self-centered—it's a brain hack for a healthier, happier you. Plus, we explore how the adrenaline rush from exercise is the best mood booster, showering you with feel-good hormones and kickin...2025-02-1320 minGiggles&Glutes PodcastFitness Foundations: Secrets to a Solid Workout PlanLet’s get to know each other!In this episode of Giggles and Glutes, hosts Zoë and Donaé take a deep dive into the essential components of a well-rounded fitness plan. The journey starts with the importance of a proper warm-up—detailing techniques such as dynamic exercises that elevate heart rate and prepare the body for workouts. They explain why different warm-ups are required for various workout types to prevent injuries and enhance performance. They also share scientific insights, including a study from the 2019 Journal of Strength and Conditioning Research that highlights a 10% performance increase with a proper...2025-01-3018 minGiggles&Glutes PodcastWHAT’S THE DIFFERENCE BETWEEN Weight Loss VS. Fat Loss Explained | Do Fitness Gadgets Really Work?Let’s get to know each other!In this episode of Giggles and Glutes with Donaé and Zoë, the hosts explore the effectiveness of fitness gadgets and apps, discussing whether these tools genuinely improve fitness and wellness outcomes. They emphasize the importance of investing in reputable devices like Garmin and Apple watches and advise against using cheap alternatives that may provide inaccurate readings. The hosts also delve into the distinction between weight loss and fat loss, explaining how muscle mass, water retention, and body composition contribute to overall weight. They stress the importance of strength training, proper rest...2025-01-2315 minGiggles&Glutes PodcastHow to Dominate Your Fitness Goals: No More Newbie ErrorsLet’s get to know each other!Join Zoë and Donaé in this episode of Giggles and Glutes as they dive into how to start a beginner gym routine without feeling overwhelmed. They outline three key mistakes that new gym-goers often make and provide tips on how to avoid them. Learn the importance of familiarizing yourself with the gym environment, asking for help, and considering the benefits of a personal trainer or group classes. They also discuss the significant role of motivation, routine, and setting realistic goals. The episode wraps up with inspirational mantras and the value of s...2025-01-1623 minGiggles&Glutes PodcastSETTING SMART Fitness Goals for 2025: Build Confidence, Strength & Sustainable HabitsLet’s get to know each other!In this episode of Giggles and Glutes, host Donaé, currently in Germany visiting Zoë for her birthday, discusses the importance of setting realistic fitness goals for 2025. They emphasize avoiding extreme diets and overly ambitious routines, advocating instead for small, manageable steps to ensure long-term success. The conversation highlights the benefits of starting with achievable tasks like daily walks, gradually building on them, and creating a structured routine. They also stress the importance of enjoying the fitness journey, maintaining consistency, and holding oneself accountable. Through practical advice and personal reflections, Donaé and Z...2025-01-0917 minGiggles&Glutes PodcastNavigating Adult Friendships, Parenting Challenges & Fitness Motivation | Giggles and Glutes Podcast Ep. 6Let’s get to know each other!In episode 6 of 'Giggles and Glutes,' hosts Donaé and Zoë discuss a range of topics from the realities of parenting, and the intricacies of online shopping and the challenges of maintaining friendships as adults. They reflect on the differing needs for social connections, especially after moving abroad, and the difficulty in establishing new friendships. Additionally, they debate the value of solo vs. group workouts, emphasising the importance of personal space during gym sessions. The episode wraps up with motivational thoughts on creating change in one's life and the effort requ...2025-01-0217 minGiggles&Glutes PodcastAchieving Your Fitness Goals: 5 Essential Tips and Mindset EmpowermentLet’s get to know each other!In Episode 5 of the Giggles Include podcast, hosts Donaé and Zoë engage in a lively conversation focusing on fitness and personal growth. They discuss the importance of setting realistic goals, finding enjoyment in physical activities, maintaining a nutritious diet, and creating and sticking to a workout routine. The episode emphasizes the significance of being kind and patient with oneself throughout the fitness journey. Donaé and Zoë also touch on their personal experiences, highlight the psychological benefits of exercising, and share empowering affirmations for self-love and mental resilience.Timeli...2024-12-2720 minGiggles&Glutes PodcastKindness Over Competition: Redefining Gym CultureLet’s get to know each other!In this episode of 'Giggles and Glutes,' Donaé and Zoe discuss current fitness trends, particularly the shift towards Pilates among women and the societal pressures surrounding women's body types. They share personal experiences and emphasise the importance of feeling comfortable and confident in the gym, highlighting the negative impact of unsolicited comments on body image. The discussion also covers gym etiquette, the challenges faced by newcomers, and the need for a supportive and welcoming gym environment. Donaé and Zoe conclude with advice on personalising workouts and a reminder to focu...2024-12-1815 min