Giggles&Glutes Podcast

Let’s get to know each other!What if your pregnancy workouts didn’t just help you feel better—but actually gave your baby a lifelong health advantage?In this episode of Giggles & Glutes, Zoë and Donaé break down the science-backed benefits of exercising during pregnancy, from improved brain and heart development in your baby to a faster, stronger postpartum recovery for you.We connect the dots between:• Prenatal exercise and long-term baby health• Deep core training and postpartum healing• Strength, stamina, and real-life motherhood demands• Why “bouncing back” is a harmful myth• How to return to exercise safely after birthThis is the real payoff of moving your body during pregnancy — for your baby and your fourth trimester recovery.👉 Subscribe and turn on notifications so you don’t miss Part 5, where we cover fitness and nutrition beyond the fourth trimester.⏰ Timeline:01:13 Why this journey mattered to us01:55 What this episode is really about02:42 How exercise programs your baby’s future health03:38 Brain development benefits for your baby04:47 Heart health and metabolic protection05:48 You weren’t just training for labour06:38 Transition to the fourth trimester07:35 Why postpartum is physically and mentally intense08:30 Deep core work and abdominal healing09:42 Real postpartum recovery experience10:58 Strength training for real motherhood demands11:48 Cardiovascular fitness and mental health support12:42 Why bounce-back culture is harmful13:38 Returning to exercise safely after birth14:38 Training smart for long-term strength📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes👩🏽‍⚖️ 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

Let’s get to know each other!The third trimester is not the time to stop moving — it’s the most important phase of pregnancy training.In this episode of Giggles & Glutes, Zoë and Donaé break down exactly how to train during the third trimester to prepare your body for labour, protect your core and pelvic floor, fuel your body properly, and support both physical and mental wellbeing in the final weeks of pregnancy.We cover:• How to train for labour like an athletic event• The best exercises for endurance, strength, and pelvic mobility• Core and pelvic floor support vs release• Breathwork techniques that matter during labour• Nutrition needs in the third trimester (including calories & quality)• Sleep position safety after 28 weeks• The emotional and psychological changes of late pregnancyThis is the final prep phase before birth, and every smart choice you make now sets you up for a smoother labour and better postpartum recovery.👉 Subscribe so you don’t miss the final episode of this pregnancy training series — where we break down postpartum recovery and benefits for baby.⏰ Timeline:01:34 – Third Trimester Training: What Changes Now04:20 – Training for Labour Like an Athletic Event06:40 – How to Train in the Third Trimester (Endurance & Functional Movement)10:45 – Core, Pelvic Floor & Breathing for Labour14:20 – Nutrition, Sleep & Late-Pregnancy Safety16:58 – Outro & What’s Coming Next📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’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

Let’s get to know each other!Welcome back to our Giggles & Glutes Pregnancy Training Series!In today’s episode, we dive into everything you need to know for the second trimester — the so-called “honeymoon phase” of pregnancy.We break down:• What workouts are safe in the second trimester• The BIGGEST training modification you must make• How to strength train safely as your bump grows• Whether you should lift weights• The real reason you shouldn’t lie on your back• How many extra calories you actually need (it’s not what you think)• How to fuel your baby’s growth with nutrient-dense foods• Preparing your mind and body for labour through strength trainingIf you’re pregnant, planning a pregnancy, or supporting someone who is — this video will help you feel confident, informed, and empowered.💜 Don’t forget to subscribe for our Part 3 episode on everything you need to know for the third trimester!⏰ Timeline:02:05 Welcome back + second trimester “honeymoon phase”02:24 Bad advice + why this trimester needs clarity03:05 “Stop lifting things” myth03:40 Strength training IS recommended04:28 The trainer’s secret: lift smarter05:42 The talk test06:15 Why strong legs, back & glutes matter07:10 MOST important safety rule: no lying flat08:00 Why the vena cava matters09:10 The incline modification10:05 Nutrition shift: extra calories11:00 “Nourish for two, not eat for two”12:10 Mental & physical preparation for birth13:45 Modify exercises & final guidance14:15 Closing message📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’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

Let’s get to know each other!Most pregnant women are still being told outdated, fear-based fitness advice — and honestly, it needs to end.In this episode of Giggles & Glutes, we (Zoë and Donaé) break down the most dangerous first-trimester exercise myths, what the science ACTUALLY says, and what pre/postnatal trainers wish every woman knew from the moment she saw that positive test.This is Part 1 of our prenatal training series.We cover:• The truth about exercising in the first trimester• Whether you should “take it easy” (spoiler: no)• Why “eating for two” is one of the worst pieces of advice• The real way to train your core safely• What diastasis recti really is — and how to avoid worsening it• How to listen to your body with the Talk Test• Red-flag symptoms you should NEVER ignore• Trainer secrets for a stronger, safer pregnancyIf you want an empowered pregnancy instead of a fearful one, this episode is for you.⏰ Timeline:00:00 Opening myth: “Exercise is dangerous when you’re pregnant”02:14 Why outdated advice makes pregnancy harder03:02 ACOG guidelines (150 min/week)03:56 How exercise lowers pregnancy risks05:10 Benefits for baby (heart + neuro development)06:10 Understanding intensity: The Talk Test07:20 ACOG red-flag warning signs08:36 Myth: “You need to eat for two”09:15 What to ACTUALLY eat in the first trimester10:30 The cringe core advice we still hear11:05 Why crunches and sit-ups can make DR worse12:04 What diastasis recti really looks like12:56 The trainer secret: Train your deep core14:05 Safe core exercises (bird dog, dead bug, breathing)15:10 Real pregnancy experience + core strength story16:18 First-trimester trainer checklist17:28 Pregnancy isn’t a sickness — it’s athletic18:05 What’s coming in Part 2 (second trimester)18:55 Subscribe + question to viewers📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’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

Let’s get to know each other!Are you quietly living life on mute — squeezing yourself into the corner, apologising when people bump into you, nodding along to plans you hate, and shrinking your voice in every room?In this episode of Giggles & Glutes, Zoë and Donaé unpack what it really means to feel like a background character… and how lifting weights can literally rewrite your story.We talk about:• Why so many women are taught to shrink — in our bodies, our opinions, and our ambitions• How the gym becomes a sanctuary of certainty in a world you can’t control• The three pillars of main character energy forged in the weight room• Confidence deposits, self-worth “bank accounts” and voluntary hardship• Strength training through pregnancy and how it builds mental resilience• Boundaries, people-pleasing, and finally saying “no” without guilt• Three simple, non-intimidating steps to start your own main character era this weekIf you’ve ever felt like the supportive friend, the agreeable employee, or the woman who only feels confident inside the gym but not outside of it — this one’s for you.🎧 Listen if you want to:• Build unshakeable, earned confidence (not just from compliments or clothes)• Take up space without feeling guilty• Turn your workouts into the training ground for a stronger, louder, more courageous life👉 Hit subscribe to Giggles & Glutes, drop a comment with the one small action you’re taking this week, and share this with a friend who needs a reminder that she’s the main character, not the background extra.⏰ Timeline:00:00 Cold open – are you shrinking yourself to fit in?00:52 Intro song (00:15 – no on-screen/B-roll here)01:10 Feeling like a background character & life on mute03:00 The turning point: walking into the gym for control05:00 The gym as a sanctuary of certainty07:00 The 3 pillars of main character energy09:40 Confidence deposits & your self-worth bank account12:00 Voluntary vs involuntary hardship (and what lifting teaches you)14:20 Strength training, pregnancy & mental resilience16:40 Boundaries, people-pleasing & safe discomfort19:30 3 simple steps to start your main character era this week22:10 Taking your confidence out of the gym and into real life📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’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