Giggles&Glutes Podcast

Let’s get to know each other!
One of the biggest things holding people back in the gym isn’t weakness  it’s confusion 🤯🏋️‍♀️

In this episode of Giggles & Glutes, Zoë and Donaé break down a single, powerful principle that cuts through the noise of conflicting cues and overcomplicated coaching 🎙️. If you’ve ever felt frozen under the bar, unsure whether you’re doing an exercise “right,” this episode gives you a clear, repeatable rule you can apply to every lift.

We introduce the golden rule of stack, brace, and radiate ⚙️💪, explain why it works, and show you how to apply it across major movements like squats, bench press, rows, split squats, pull-ups, and glute work 🏋️‍♀️. This episode is about building real strength with confidence, stability, and safe technique — without overthinking every rep.

⏱️ Timestamps

01:32 – Why gym confusion is holding people back 🤯
02:10 – The problem with conflicting coaching cues 🔄
03:00 – Introducing the golden rule that replaces the noise ✨
04:05 – What “stack” really means and why over-arching hurts you 🦴
05:45 – The canister analogy and rib-to-pelvis alignment 🧠
07:10 – What bracing actually is (and what it isn’t) 💨
09:00 – Radiating tension and full-body stability ⚡
11:10 – Applying the rule to squats 🏋️‍♀️
12:05 – Applying the rule to bench press 💪
13:10 – Applying the rule to rows and pulling movements 🔗
14:10 – Single-leg work, balance, and foot connection 👣
15:55 – Pull-ups, lat pulldowns, and eliminating momentum 🧗‍♀️
17:05 – Why the rule applies even to smaller exercises 🎯
18:20 – Your 4–8 week training blueprint 📋
20:35 – Why form mastery comes before adding weight 📈
22:30 – Injury prevention and long-term strength confidence 🛡️
24:10 – Closing reflection and call to action 🎯

If this episode helped clear up confusion in your training, make sure to like the video, subscribe to the channel, and turn notifications on. Drop a comment below and tell us which exercise you’re most excited to try using the stack, brace, and radiate rule.
Which exercise are you most excited to try using the stack, brace, and radiate rule — squats, bench, split squats, or pull-ups? Let us know in the comments and tell us where you’ve felt most confused in the gym.

#GigglesAndGlutes
#LiftingForm
#StrengthTraining
#WomenWhoLift
#FitnessEducation
#TrainWithConfidence

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YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!
If you’ve mastered your form but still feel stuck lifting the same weights, this episode gives you the missing piece 🧩💪

In this Giggles & Glutes episode, Zoë and Donaé break down progressive overload in a clear, practical way so you can understand how strength actually improves over time 🧠✨ We explain why most people plateau after learning technique, how muscles adapt to training, and the simple methods you can use to keep progressing without burning out or getting injured 🚫🔥

This episode covers what progressive overload really means, the four ways to apply it in your training, how to progress whether you train at home 🏠 or in a gym 🏋️‍♀️, and why tracking your workouts removes guesswork 📒✅ If you want a sustainable, science-led approach to getting stronger, this is your roadmap 🗺️💥

You’ll learn:

• Why mastering form alone isn’t enough to keep getting stronger 🧠
• What progressive overload actually means and why it’s essential for results 💪
• The four simple ways to apply progressive overload in your training 🔁
• How tracking your workouts removes guesswork and prevents plateaus 📒✅

⏰ Timeline :

01:29 – Why mastering form isn’t enough to keep progressing
02:17 – Installing the engine: what progressive overload actually is
03:12 – The adaptation principle explained simply
04:02 – Calluses, grip strength, and how challenge creates growth
05:18 – Why progressive overload isn’t just about adding weight
06:00 – Method one: increasing weight without sacrificing form
06:52 – Method two: increasing reps and volume
07:46 – Method three: increasing sets
08:33 – Method four: decreasing rest time
09:28 – Applying progressive overload when training at home
10:40 – Why equipment still needs to be challenging
11:32 – Tracking workouts and avoiding plateaus
12:30 – The 8–12 rep progression roadmap
13:20 – Removing guesswork and training with intention

🎥 Watch the full episode on YouTube
🎧 Listen on Spotify
🎙️ Listen on Apple Podcasts

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💬 Drop a comment and let us know if this episode helped you or what you want us to cover 

Disclaimer :

We aim to share accurate, up-to-date information based on current research and our professional experience. The content in this episode reflects our own research and personal opinions and is intended for educational purposes only. It should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routine.
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!
Think your glutes are just one big muscle? Think again.

In this episode of Giggles & Glutes, Zoë and Donaé break down the three glute muscles — gluteus maximus, gluteus medius, and gluteus minimus — and explain why most women are unknowingly training their glutes wrong.

If you’ve been doing endless squats but still not seeing that round, lifted, shelf-like shape, this episode is your missing piece. We explain the anatomy in simple terms, walk you through the best exercises for each muscle, and give you a complete glute workout you can follow straight away.

You’ll learn:
• Why hip thrusts hit differently than squats
• How to fix hip dips (and why they’re normal)
• Why your knees and lower back depend on your glute medius
• How to build that “upper shelf” density
• A full 13-set glute workout plan

This is science-led, practical, and designed to help you train smarter — not just harder.

⏰ Timeline:

02:25 – Glutes Are NOT One Muscle
03:50 – The 3 Glute Muscles Explained
07:15 – Gluteus Maximus: The Power Muscle
11:05 – Why Hip Thrusts Beat Squats for Growth
14:10 – Gluteus Medius: Building the Shelf
18:05 – Fixing Hip Dips & Upper Glute Density
20:40 – Gluteus Minimus: Stability & Knee Protection
23:35 – The Complete 13-Set Glute Workout
26:45 – The 3 Muscle Method Recap

📺 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!
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