Giggles&Glutes Podcast

Let’s get to know each other!
Whether you’re brand new to the gym or you’ve been training for years, there are certain things nobody tells you when you start your fitness journey.

In this episode of Giggles & Glutes, we’re talking about the practical side of fitness that often gets overlooked. From choosing the right shoes for your workouts and finding activewear that actually supports your training, to gym girl hair care, makeup, gym bag essentials, and all the little things that make showing up consistently so much easier.

We share our personal experiences, mistakes we’ve made along the way, and the things we wish someone had told us sooner.

Because fitness isn’t just about training hard. It’s about creating systems, routines, and habits that help you show up consistently and enjoy the process.

Topics Covered:
 • Training shoes vs running shoes
 • Why your activewear matters
 • Compression clothing and support
 • Gym girl hair care tips
 • Slick-back buns and scalp health
 • Gym makeup opinions
 • What’s in our gym bags
 • Building consistency through preparation

If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with your gym bestie.
Timestamps
00:00 Intro: This one’s for the gym girlies
01:11 Things nobody tells you when starting fitness
02:39 Why shoes matter more than you think
04:48 Running shoes vs training shoes
06:02 Training barefoot and when it makes sense
08:21 Investing in the right footwear
09:40 Activewear: Is expensive worth it?
13:04 Sports bras and compression clothing
15:08 Confidence, comfort and gym outfits
16:55 The gym girl hair struggle begins
18:11 Slick-back buns and hair damage
21:11 Scalp care, oils and hair growth
23:04 Gym makeup: Wear it or not?
27:04 What’s in our gym bags?
31:57 Final thoughts and key lessons
34:20 Strong glutes, strong minds and lots of giggles

Disclaimer:
 The information shared in this episode is based on our personal experiences, opinions, and observations as fitness professionals. We are not medical professionals, dermatologists, podiatrists, or healthcare providers. This podcast is intended for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional regarding any health, medical, or injury-related concerns.

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Let’s get to know each other!
In this episode of Giggles & Glutes, we dive into a topic that many people experience but isn’t often discussed in the fitness space: ADHD and how it can impact your health, fitness, nutrition, and training journey.
We share personal experiences and observations around training consistency, motivation, routine, meal choices, food repetition, and how having ADHD can influence the way you approach fitness.
From eating the same meals every day to struggling with structure, focus, and routine, we explore how understanding your own habits can help you build a more sustainable approach to health and wellness.
Whether you have ADHD yourself, suspect you might, or simply know someone who does, this episode offers an honest conversation about navigating fitness in a way that works for you rather than against you.
✨ In this episode we discuss:
How ADHD can affect training consistency
Hyperfocus and motivation in fitness
Why some people prefer eating the same meals repeatedly
Building routines that actually stick
The importance of flexibility over perfection
Understanding your own habits and behaviours
Finding a fitness approach that suits your lifestyle
⚠️ Disclaimer:
 The information discussed in this episode is based solely on our personal experiences, opinions, and observations. We are not doctors, psychologists, psychiatrists, or medical professionals. This episode is intended for educational and entertainment purposes only and should not be considered medical advice. If you have concerns regarding ADHD or any medical condition, please consult a qualified healthcare professional.
🎙️ Don’t forget to like, subscribe, and share the episode with someone who might find this conversation helpful.
#GigglesAndGlutes #ADHD #FitnessJourney #WomensHealth #HealthAndWellness #GymGirl

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!
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.
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

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.

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

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. 💛
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