Giggles&Glutes Podcast

Let’s get to know each other!
January motivation fades fast, and February is where self-doubt often creeps in. If you’re questioning your goals, feeling behind, or wondering whether you’ve already failed this year, this episode is for you.

In this Giggles & Glutes episode, Zoë and Donaé talk about slowing down, releasing unrealistic pressure, and creating soft, sustainable intentions that actually last beyond January. We cover reflection, gratitude, emotional resets, nervous system regulation, and how to build consistency without burnout — so the rest of the year feels aligned, not rushed.

This is your reminder that you are not late, you are not failing, and you are exactly where you need to be.

⏰ Timeline:

01:17 – January motivation fades & the pressure to “keep up”
02:32 – You’re not late or failing, you’re human
03:28 – Letting go of unrealistic January expectations
05:02 – Old baggage, repeated goals & why some things were never sustainable
06:45 – Writing things down, mental clutter & finding closure
08:10 – January stress, financial pressure & emotional exhaustion
09:35 – Gratitude shifts: recognising small wins early in the year
11:02 – From “I’m behind” to “I’m growing”
12:08 – Soft intentions vs rigid goals
13:40 – Non-negotiables, minimums & gentle consistency
15:05 – Winter energy, realistic routines & setting yourself up to win
16:55 – Emotional reset: how you actually want to feel this year
18:10 – Slowing down, nervous system regulation & final reflection

📺 Watch on YouTube
🎧 Listen on Spotify, Apple Podcasts & more
📲 Follow us on Instagram: @gigglesandglutes

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪

👩🏽‍⚖️ Disclaimer:
We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.

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!
Feeling drained, overcommitted, or like life is running you instead of the other way around?
In this episode of Giggles & Glutes, Zoë and Donaé dive into the idea of a Feminine Reset — focusing on energy boundaries, nervous system regulation, and reclaiming your personal space without guilt.
We talk honestly about why so many women feel exhausted even when they’re “doing everything right,” how overcommitment impacts stress hormones and sleep, and why saying no is one of the most powerful forms of self-respect. This episode blends science-backed insight with relatable stories, practical rituals, and realistic action steps you can start using immediately.
If you’re ready to protect your energy, rebuild confidence, and move through life feeling more aligned and intentional, this conversation is for you.

⏰ Timeline:
01:17 – Why you feel drained even when you’re “doing everything right”
02:40 – Invisible responsibilities & nervous system overload
04:15 – Chronic stress, sleep issues & why rest doesn’t feel restorative
06:55 – Boundaries, guilt & the cost of always saying yes
09:10 – Feminine energy explained (without stereotypes)
11:35 – Rituals, Sunday resets & restoring your energy
13:50 – Practical steps to reclaim your space
16:05 – The science: fight-or-flight vs rest-and-digest
17:45 – Saying no, protecting your energy & closing reflection

📺 Watch on YouTube
🎧 Listen on Spotify, Apple Podcasts & more
📲 Follow us on Instagram: @gigglesandglutes
Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪

👩🏽‍⚖️ Disclaimer:
We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.

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!
Food guilt, cravings, emotional eating, and that all-or-nothing New Year mindset — this episode is for anyone who feels stuck in a love-hate relationship with food.

In this conversation, we break down the science behind cravings, why guilt actually works against your goals, and how to create food freedom without restriction or burnout. This isn’t another New Year diet lecture — it’s a practical, compassionate guide to eating with peace, balance, and confidence as you move into the new year.

We cover hunger hormones, emotional eating, mindful eating, planning treats, and how to stop letting one meal spiral into shame. If you’re tired of resetting every January and want a healthier relationship with food that actually lasts, this episode is for you.

⏰ Timeline:

01:16 – Love–hate relationship with food
01:39 – Food guilt and holiday chaos
02:10 – Why guilt doesn’t motivate better eating
02:38 – Guilt leading to overeating and emotional eating
03:05 – The science: cortisol, stress, and cravings
03:34 – Why guilt works against your goals
04:02 – What food freedom actually means
04:38 – Compassion and easing into nutrition changes
05:14 – Hunger hormones: ghrelin and leptin explained
05:48 – Restriction, skipped meals, and craving spirals
06:18 – Honouring hunger instead of ignoring it
06:55 – Listening to your body vs following trends
07:32 – Stop labelling food as good or bad
08:08 – Mindful eating and actually enjoying food
08:44 – Planning treats instead of restricting
09:22 – Portion control and knowing yourself
10:02 – One meal does not erase progress
10:40 – Restriction vs flexibility and long-term success
11:15 – Food as emotional, not just physical
11:52 – Separating stress from hunger
12:28 – Letting go of perfection in the new year
13:02 – Food freedom moments we all relate to
13:30 – Wrapping up: peace with food going forward

📺 Watch on YouTube
🎧 Listen on Spotify, Apple Podcasts & more
📲 Follow us on Instagram: @gigglesandglutes

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪

👩🏽‍⚖️ Disclaimer:
We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.

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!
Discipline doesn’t have to be harsh to work.
In this episode of Giggles & Glutes, we’re talking about soft discipline — the kind of consistency that supports your life instead of punishing you for having one.
We break down why discipline has been misunderstood, how guilt sabotages progress, and why tiny daily habits build more confidence than extreme “all-or-nothing” approaches. This episode is about self-respect, sustainability, and learning how to show up for yourself without burning out.
If you’ve ever felt stuck in the cycle of starting strong and quitting harder — this one’s for you.

⏰ Timeline:
00:54 – What we mean by “soft discipline”
02:10 – Discipline is not punishment
03:35 – Emotional torture vs consistency
05:00 – The brushing-your-teeth analogy
06:55 – Consistency beats intensity
08:40 – Why beginners shouldn’t train 5–6 days a week
10:10 – Why 30 minutes, 5 days a week works
11:35 – Instagram, comparison & unrealistic standards
13:55 – Willpower, stress & decision fatigue
15:40 – Designing your life for success
17:05 – Tiny wins & dopamine
18:55 – One promise a day (examples)
20:55 – Minimum daily standards & language shifts
22:10 – Guilt, missed workouts & self-compassion
23:18 – Outro begins

📺 Watch on YouTube
🎧 Listen on Spotify, Apple Podcasts & more
📲 Follow us on Instagram: @gigglesandglutes
Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪

👩🏽‍⚖️ Disclaimer:
We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.
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!
Can you feel it? A brand-new year, fresh energy, and the pressure to become a “new you.”
In this first Giggles & Glutes episode of 2026, Zoë and Donaé invite you to slow that right down.
This episode is for anyone who feels like they’ve been running on autopilot, over-committing, or losing touch with who they really are. We’re talking identity, mindset, habits, confidence, and how to start the year intentionally — without guilt, unrealistic expectations, or hustle-culture pressure.
We dive into why chasing past versions of yourself doesn’t work, how habits and identity are deeply connected, and why tiny, repeatable actions are the real key to long-term change. You’ll learn how to rebuild self-trust, stop comparing yourself to others, and plant the seeds for a version of you that feels aligned, confident, and grounded.
This episode sets the foundation for 2026 — and leads directly into our next episode on soft discipline: staying consistent without burnout.

⏰ Timeline:
01:08 New Year energy + what this episode is about
01:45 Becoming You Again: identity, mindset & intention for 2026
02:30 The big check-in: who are you right now?
03:20 Letting go of past versions & unrealistic New Year ideals
04:30 Energy audit: what drains you vs what moves you forward
05:30 The science of change: identity, habits & dopamine
06:40 Breaking the comparison cycle & mindset traps
08:10 Outgrowing who you were & choosing forward momentum
09:40 Identity-based habits vs diets & quick fixes
11:00 Tiny wins that build self-trust
12:30 Why small steps beat overhauls (client example)
14:00 Choosing the right coach for long-term change
15:30 Keeping promises to yourself builds confidence
16:30 Practical action plan: habits, minimum standards & tracking
17:50 Resetting after failure + teaser for soft discipline

📺 Watch on YouTube
🎧 Listen on Spotify, Apple Podcasts & more
📲 Follow us on Instagram: @gigglesandglutes

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪

👩🏽‍⚖️ Disclaimer:
We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.

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