Giggles&Glutes Podcast

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.
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Let’s get to know each other!
In this episode of Giggles & Glutes, Zoe and Donaé dive into one of the biggest questions in fitness right now:
👉 Is the fitness industry oversaturated?
From online coaching and AI, to fitness trends, social media pressure, authenticity, qualifications, and finding the RIGHT coach — this conversation gets real.
We discuss:
The rise of online coaching
Why social media can feel overwhelming
The problem with unqualified fitness advice
Why community and human connection still matter
The pressure trainers feel to constantly show up online
Why experience in the gym still matters
Whether AI could replace personal trainers
How to choose a credible coach
The importance of authenticity in fitness
Whether you’re a trainer, online coach, gym-goer, or someone trying to start your fitness journey, this episode is a reminder that fitness should always be about people first.
🎧 Listen on Spotify, Apple Podcasts, Deezer & Amazon Music.
Don’t forget to LIKE, COMMENT & SUBSCRIBE if you enjoyed this episode 💛
TIMESTAMOS : 

 00:00 – Intro
 00:27 – Is the fitness industry oversaturated?
 01:24 – Why relationships with clients matter
 02:09 – The problem with unqualified advice online
 03:08 – Why fitness professionals need proper certifications
 04:24 – REPS UAE & continuing education for trainers
 05:18 – Skinny trends & changing fitness culture
 06:16 – Social media pressure on fitness coaches
 07:33 – Why coaches feel forced to build a brand online
 08:22 – Giving value instead of gatekeeping information
 09:21 – The reality of online coaching
 10:01 – Client accountability & consistency
 11:24 – Why honesty with your coach matters
 12:20 – Fitness coaching is deeper than workouts
 13:42 – Social media overwhelm & fitness algorithms
 14:30 – Why the industry may NOT actually be oversaturated
 15:26 – Why aesthetics don’t equal knowledge
 16:23 – Can AI replace personal trainers?
 17:04 – Why people still crave human connection
 18:19 – Funny AI fails & losing trust in technology
 19:40 – Community in fitness matters most
 20:24 – Celebrating progress as a coach
 21:23 – Final thoughts: Is fitness oversaturated?
 22:05 – Advice for aspiring fitness coaches
 23:42 – Why in-person experience still matters
 24:42 – Outro

KEY TAKEAWAYS
The fitness industry may feel crowded, but authentic and qualified coaches still stand out.
Social media has created pressure for trainers to constantly market themselves online.
Having a great body does not automatically make someone a good coach.
Fitness coaching is deeply personal and requires trust, ethics, and communication.
Online coaching only works when both coach and client are honest and consistent.
AI may grow, but human connection and accountability remain irreplaceable in fitness.
Community is one of the most powerful parts of movement and wellness.
New trainers should prioritize gaining real in-person experience before moving fully online.
Sustainable fitness is about authenticity, education, and building meaningful relationships.

Disclaimer:
 This podcast is intended for educational and entertainment purposes only. Zoe and Donaé are sharing personal experiences, opinions, and general fitness industry insights. This episode should not replace professional medical, nutritional, or mental health advice. Always consult a qualified healthcare or fitness professional before starting any training or nutrition program.

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Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
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YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!
Hello, welcome back to another episode 

lets get into it :

Some days you’re physically tired.
 Other days… your mind is exhausted before the day even begins.
In this episode of Giggles & Glutes, we’re talking about the kind of fatigue no one really sees  the mental load of constantly showing up. From work, relationships, training, family responsibilities, hormones, social pressure, and trying to “have it all together,” we dive into what it actually feels like to keep functioning while silently overwhelmed.
We talk about:
Mental exhaustion vs physical exhaustion
Why women often feel like they can’t slow down
The pressure to always be productive
Gym guilt, burnout, and emotional fatigue
Hormones, periods, and still having responsibilities
Smiling on the outside while feeling drained internally
Learning to listen to your body without giving up on yourself
This episode is for anyone who’s been holding everything together while secretly feeling exhausted.
You are not lazy.
 You are not failing.
 You might just be mentally overloaded.
Grab a coffee, go for a walk, or listen during your workout  and let’s have a real conversation. 💛

⏱️ Timestamps
00:00 – Welcome back to Giggles & Glutes
Introducing today’s conversation about mental fatigue and emotional overload.
01:15 – Physical exhaustion vs mental exhaustion
Why being mentally drained feels completely different from being physically tired.
03:10 – “I’m tired… but life doesn’t stop”
The pressure of still having responsibilities even when you’re overwhelmed.
05:20 – The invisible mental load women carry
Thinking about everyone and everything all at once.
07:45 – Hormones, periods & emotional exhaustion
Trying to function normally while your body feels depleted.
09:30 – Smiling on the outside, exhausted on the inside
How people often don’t realise how much someone is carrying mentally.
11:10 – Gym guilt & productivity pressure
Feeling bad for resting and constantly needing to “do more.”
13:00 – Burnout disguised as discipline
When pushing through stops being healthy.
15:05 – Learning to slow down without feeling lazy
Giving yourself permission to breathe and reset.
17:00 – Final thoughts & reminders
You’re not weak for feeling overwhelmed. Rest is productive too.
✨ Key Takeaways
Mental fatigue can feel heavier than physical exhaustion.
Just because someone is functioning doesn’t mean they’re okay.
Women often carry an invisible mental load that people don’t see.
Rest is not laziness — your body and mind both need recovery.
You do not have to “earn” rest through burnout.
Being strong doesn’t mean ignoring your emotions or pain.
Hormones, stress, work, family, and expectations all affect mental health.
Sometimes the healthiest thing you can do is slow down.
Consistency looks different during difficult seasons of life.
Taking care of yourself is not selfish.
Disclaimer:
This podcast episode is intended for educational and entertainment purposes only and is based on personal experiences and opinions. We are not medical or mental health professionals. If you are struggling with your mental health, burnout, anxiety, depression, or any medical condition, please seek support from a qualified healthcare professional.

Topics discussed may be sensitive for some listeners, including mental fatigue, emotional overwhelm, burnout, and women’s health. Please listen at your own comfort level and take care of yourself while engaging with this content. 💛
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Hang out with us on our socials!

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Let’s get to know each other!
Welcome back to Giggles & Glutes 🎙️💪

In today’s episode, Zoe and Donae dive into the phase of fitness that nobody really talks about — the “quicksand phase.”

You know… that stage where everything feels HARD.
 Getting to the gym feels exhausting.
 Meal prepping feels overwhelming.
 Staying consistent feels impossible.
 And you start wondering why everyone else seems to have it figured out except you.

This episode is your reminder that struggling in the beginning does NOT mean you’re failing.

We talk about:
 ✨ Why fitness feels mentally exhausting at first
 ✨ Why motivation disappears so quickly
 ✨ The importance of building structure instead of relying on feelings
 ✨ How consistency is created over time
 ✨ Why missing one workout doesn’t mean you’ve “fallen off”
 ✨ How to stop putting unrealistic pressure on yourself
 ✨ Small mindset shifts that make fitness easier long term

If you’ve ever felt like you keep “starting over,” this conversation is for you.

Remember:
 You are not behind.
 You are not lazy.
 You are simply building the foundation.

Disclaimer:

This podcast is intended for educational and entertainment purposes only and is based on personal experiences and opinions. The information shared is not medical advice and should not replace guidance from a qualified healthcare professional, doctor, dietitian or certified specialist.

Always consult with a professional before making significant changes to your training, nutrition or lifestyle routines.

00:00 – Welcome back to Giggles & Glutes
 00:16 – Why fitness feels harder than expected
 01:10 – Comparing yourself to others in fitness
 01:47 – The “quicksand phase” nobody talks about
 02:31 – Why everything feels mentally exhausting at first
 03:10 – It’s not laziness — your brain seeks comfort
 03:54 – Motivation fades faster than people expect
 04:32 – The mental load of fitness & routine building
 04:59 – Why the lack of rewards early on feels discouraging
 05:38 – Why fitness cannot be autopilot in the beginning
 06:11 – How emotions affect consistency
 06:42 – Donae’s stepper story & showing up anyway
 08:16 – Why partial effort still counts
 09:16 – “Tomorrow I’m back handling business” mindset
 10:00 – The danger of saying “I fell off”
 11:05 – Building structure instead of relying on motivation
 11:25 – Zoe’s mindset shift that changed consistency
 13:20 – Fitness needs to fit YOUR lifestyle
 14:02 – Integrating fitness into daily life naturally
 14:57 – Why consistency matters more than perfection
 15:22 – The “never miss two days” rule
 16:16 – Making fitness feel mentally easier
 16:46 – Setting realistic expectations for your schedule
 17:32 – Why fitness starts on “hard mode”
 18:14 – Stop judging yourself during the beginner phase
 18:33 – Nobody starts as an expert
 19:25 – The struggle phase is where growth happens
 20:15 – Leave your ego out of fitness
 21:04 – You are not failing — you are building foundations
 21:18 – Focus on building something sustainable
 21:26 – Final thoughts & outro

🎧 Listen now and don’t forget to like, comment and subscribe for more real conversations around fitness, mindset and feeling good in your body.

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 Instagram: @gigglesandglutespodcast

#FitnessPodcast #Consistency #HealthyHabits #GymMotivation #FitnessJourney #GigglesAndGlutes
Support the show
Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
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YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!
Ozempic is everywhere right now… but what’s actually happening behind the results?

In this episode of Giggles & Glutes, we’re having an honest, informed conversation about Ozempic, weight loss drugs, and what’s not being talked about enough.

We cover:

Why weight often comes back after stopping
How appetite hormones like ghrelin & leptin are affected
The role of insulin and blood sugar
Why habits matter more than quick fixes
The physical and hormonal side effects
And what sustainable progress actually looks like

This episode is not about fear — it’s about awareness.
So you can make decisions from a place of understanding, not pressure.

Because real progress isn’t just about losing weight…
it’s about building something that lasts.

⏱️ 
Timestamps

00:00 – Intro
00:15 – Why we’re talking about this again
00:40 – Ozempic is everywhere right now
01:00 – Why people are drawn to it
01:25 – What happens after you stop
02:10 – Weight regain explained
02:40 – It’s not about lack of discipline
02:55 – Appetite hormones (ghrelin & leptin)
03:30 – What happens when you come off it
04:00 – Why it feels like losing control
04:20 – Insulin & blood sugar connection
05:00 – Why habits matter
05:30 – The reality of relying on external tools
05:50 – Side effects (common + serious)
06:30 – Real-life example (joint pain)
07:15 – Not fear — just awareness
07:35 – Female health considerations
08:00 – Our stance on Ozempic
08:40 – Why sustainability matters
09:00 – Bone density & muscle loss
09:20 – The “skinny at all costs” mindset
09:45 – You don’t have to be skinny
10:00 – Be honest with yourself
10:20 – Questions to ask before taking it
10:40 – Short-term vs long-term thinking
10:55 – Final message
11:05 – Outro

🔑 
Key Takeaways

Weight loss drugs suppress appetite — they don’t build habits
Regain is common after stopping (not due to lack of discipline)
Hormones like ghrelin (hunger) and leptin (fullness) play a huge role
Blood sugar stability directly affects hunger and cravings
Without habits, progress won’t last
Rapid weight loss can impact muscle, joints, and bone density
Lower weight ≠ better health
Sustainable results come from understanding your body
You don’t need to be skinny — you can be strong and healthy
⚠️ Disclaimer

This content is for educational and informational purposes only and is not intended as medical advice.

We are not medical professionals, and the information shared in this episode should not be used to diagnose, treat, or prevent any health condition. Always consult with a qualified healthcare professional before making any decisions regarding medication, supplements, or changes to your health routine.

Individual experiences may vary.
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