What We Wish Every Woman Knew About Fitness, Food & Confidence
Let’s get to know each other!Think you need to do endless cardio and eat dry lettuce to get fit? Think again. 💅In this raw and relatable episode, Zoë and Donaé unpack the biggest lies women have been told about fitness, food, and confidence — from the “cardio = abs” myth to the guilt we feel after enjoying a glass of wine or a big brunch.This is everything we wish every woman knew about building a strong, confident, balanced body (and mindset) that lasts.✨ You’ll learn:• Why more cardio doesn’t mean better results 🏃♀️• How lifting weights transforms your confidence and body 💪• How to enjoy food without guilt 🍷• The truth about self-worth, balance, and body image ❤️• Why “rest” isn’t lazy — it’s part of progress 🌙🎙️ Whether you’re just starting your journey or rebuilding your relationship with fitness, this one’s for you.⏰ Timeline:00:00 Intro – The cardio & salad dressing era01:10 Quick-fix diets we all tried02:45 Myth #1: Cardio ≠ better results04:15 How lifting weights changed everything05:55 Fear of food & protein myths07:30 Balance and guilt-free eating09:20 Mindset: Health is about habits, not perfection10:45 Worth beyond appearance12:25 Setting boundaries & protecting your energy14:05 Seasons of life & body changes15:45 Final message – You are already enough16:30 Outro – Strong glutes, strong minds, endless giggles📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes💬 Drop your “I wish I knew sooner” lessons in the comments — we might feature yours next episode!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/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
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Is Laziness Really Holding You Back?
Let’s get to know each other!Ever feel “lazy” for hitting snooze, skipping the gym, or doom-scrolling instead of starting that one task? You’re not lazy — you’re being rewarded for relief. In this episode, Zoë & Donaé unpack how dopamine teaches your brain that avoiding discomfort = safety, and how to flip that wiring so effort, consistency, and showing up become the thing your brain craves.We break down the 3-step Dopamine Discipline system:1.Detox your dopamine (lower the noise, reset sensitivity)2.Reward effort, not just outcomes (make the process feel good)3.Keep rewards variable (use surprise bonuses to keep anticipation high)You’ll leave with simple, science-backed tactics you can apply to journaling, training, work, study — anything that needs consistent effort.⏰ Timeline:00:00 Intro – What if quitting feels rewarding?01:20 Why relief feels good but stops progress03:00 Dopamine 101 – wanting vs liking05:10 The willpower myth (why effort feels painful)07:25 The slot machine metaphor – getting paid to retreat09:40 Evolution of your reward system11:15 How modern life hijacks dopamine (scrolling, food, notifications)12:40 Step 1 – Detox your dopamine (lower the noise)14:20 Daily detox habits – delay phone, replace not restrict16:10 Step 2 – Reward effort, not results18:00 Shrink the habit until success is inevitable19:45 How to make effort feel rewarding21:20 Step 3 – Keep rewards unpredictable23:10 Random bonuses & tracking progress visually25:00 Troubleshooting: when stress kills motivation26:40 Plan your non-negotiables at night28:10 Restart small after setbacks (ditch all-or-nothing)29:35 Real-world example – journaling your rewired brain31:20 Consistency isn’t talent – it’s training33:10 Your challenge: one tiny action today34:00 Outro – Subscribe | Comment | Share your tiny win 💪📺 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/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
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The Psychology of Motivation vs Discipline: Why You Don’t Need More Willpower
Let’s get to know each other!Every January, millions set fitness goals… and by February, 80% quit. Not because you’re “lazy” — because the identity behind the goal never changed. In today’s episode, we give you the master key to make every habit stick: identity-based habits. You’ll learn how to shift from “I want to be fit” to “I AM the kind of woman who…” — and back it up with tiny daily votes that rewire your brain for consistency.What you’ll learn • Why outcome goals backfire (the “outcome–reward gap”) • Identity vs. willpower: why identity always wins • The 3-step Identity Loop you can start today • Habit stacking that actually works when motivation dies • Real client story: from microwave meals to confident home cookingTry it today (your tiny vote): Comment one laughably small action that proves your new identity (e.g., “I’m a runner → lace up & walk to the driveway.”)Chapters below ↓ | New? Subscribe for science-backed, no-fluff women’s fitness & health.⏰ Timeline:00:00 Hook – Why goals fail01:10 The 80% resolution drop-off02:30 It’s not willpower — it’s identity04:00 Visualisation: the fizzled-out goal05:10 The “Outcome–Reward Gap” explained06:30 Why relapse reinforces your old story08:05 The real hack: rewire your identity OS09:30 Identity-based habits: who you are vs what you do11:00 Step 1 – Decide who you want to be (“I am…”)12:20 Step 2 – Cast a tiny vote (too small to fail)13:40 Step 3 – Repeat daily & collect evidence15:00 The “Finisher” mindset & self-consistency bias16:20 Pitfall 1 – Going too big too soon18:00 Pitfall 2 – Waiting for motivation (habit stacking)20:00 Pitfall 3 – Identity whiplash21:20 Real client story: the onion example24:00 Your turn: comment your tiny vote26:00 Final message – Become her, one vote at a time27:30 Outro & thank youHang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
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7 Daily Habits to Boost Your Metabolism Naturally
Let’s get to know each other!Welcome back to Giggles & Glutes! 💪 In today’s episode, Zoë and Donaé dive into the 7 daily habits that boost your metabolism naturally—without hacks, fat burners, or detox teas.We’ll break down simple, science-backed habits like:⚡ Prioritising protein💧 Hydration on autopilot🏋🏽 Strength training for muscle🚶🏽 Daily movement (NEAT)😴 Quality sleep🧘🏽 Stress management🥗 Consistent meal timingPlus, we’ll connect each of them to the 4-step habit loop (cue, craving, response, reward) so you know exactly how to make them stick.✨ By the end, you’ll see that your metabolism isn’t broken—you just need habits, not hacks.👉 Challenge: Pick ONE of these 7 habits this week and redesign the loop for yourself. Share it in the comments so we can hold each other accountable!📌 Related Episodes to Watch Next:• How to Build Good Habits & Break Bad Ones – The Scientific Way• The Truth About Metabolism & Fat Loss⏰ Timeline:00:00 Intro – Why metabolism hacks don’t work01:20 What actually boosts metabolism02:45 Habit 1: Prioritise protein05:10 Habit 2: Hydration on autopilot07:25 Habit 3: Strength training (minimum 3 sessions)10:15 Habit 4: NEAT – Non-exercise activity12:30 Habit 5: Quality sleep14:10 Habit 6: Manage stress16:00 Habit 7: Consistent meal timing18:00 FAQs – Do you need supplements?19:00 Your weekly challenge & final thoughts – It’s not hacks, it’s habits📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes#👇 Tell us in the comments which habit you’re redesigning this week!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/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
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How to Build Fitness Habits That Stick: The 4-Step Habit Loop (Cue → Craving → Response → Reward)
Let’s get to know each other!Struggling to “stay disciplined”? It’s not you – it’s your brain’s habit loop. In this episode, Zoë & Donaé break down the 4 steps – cue, craving, response, reward – how to make good habits effortless and bad ones inconvenient, and simple tactics like the 2-Minute Rule and temptation bundling.What you’ll learn:• The brain systems behind habits such as the basal ganglia and the prefrontal cortex, and why willpower isn’t enough• How to design cues you can’t miss and how to make unhelpful cues invisible• Temptation bundling: pair what you need with what you want to boost consistency• The 2-Minute Rule to make starting automatic• Why instant rewards beat delayed ones and how to build your own reward loop• Real-life case study: fixing late-night scrolling to improve sleep and recovery• Quick-fire: how long habits really take, missing a day, stacking multiple habitsReferenced research & resources:• A Critical Review of Habit Learning and the Basal Ganglia — PMC Segerhttps://pmc.ncbi.nlm.nih.gov/articles/PMC3163829/• Holding the Hunger Games Hostage at the Gym Temptation Bundling — PMC Milkman et al.https://pmc.ncbi.nlm.nih.gov/articles/PMC4381662/• Teaching temptation bundling to boost exercise — Kirgios et al.https://katherinemilkman.squarespace.com/s/teaching-temptation-bundling-to-boost-exercise.pdf• Habit learning in hierarchical cortex-basal ganglia loops — Wiley / PubMedhttps://onlinelibrary.wiley.com/doi/10.1111/ejn.14730• How long does it really take to form a habit — Scientific Americanhttps://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit/• How circuits for habits are formed within the basal ganglia — PNAShttps://www.pnas.org/doi/10.1073/pnas.242306812⏰ Timeline:00:00 Cold open – “Discipline” isn’t the problem00:36 Hosts intro and why habits are more powerful than motivation02:05 The autopilot loop running your day03:58 The 4 steps: cue, craving, response, reward06:40 Step 1 – Make cues obvious or invisible09:15 Step 2 – Make cravings attractive with temptation bundling13:00 Step 3 – Make responses easy with the 2-Minute Rule16:45 Step 4 – Make rewards immediate and satisfying20:55 Case study – Stop late-night scrolling for better sleep25:15 Quick-fire Q1 – How long to build a habit27:05 Quick-fire Q2 – Missed a workout, now what29:00 Quick-fire Q3 – Can you build multiple habits at once30:45 Your challenge and accountability31:50 CTA and next episode options📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts and more📲 Follow us on Instagram: @gigglesandglutes👇 Tell us in the comments which habit you’re redesigning this week!Don’t forget to LIKE, SUBSCRIBE and SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽⚖️ Disclaimer:We always strive to share the most accurate information on a topic. However, this can be mixed with opinion and we maintain that all the views and opinions expressed in this video are just that.Hang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
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!
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