Giggles&Glutes Podcast

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.
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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

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 consistency
Hyperfocus and motivation in fitness
Why some people prefer eating the same meals repeatedly
Building routines that actually stick
The importance of flexibility over perfection
Understanding your own habits and behaviours
Finding 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

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