Let’s get to know each other!

Discipline doesn’t have to be harsh to work.

In this episode of Giggles & Glutes, we’re talking about soft discipline — the kind of consistency that supports your life instead of punishing you for having one.

We break down why discipline has been misunderstood, how guilt sabotages progress, and why tiny daily habits build more confidence than extreme “all-or-nothing” approaches. This episode is about self-respect, sustainability, and learning how to show up for yourself without burning out.

If you’ve ever felt stuck in the cycle of starting strong and quitting harder — this one’s for you.

⏰ Timeline:

00:54 – What we mean by “soft discipline”

02:10 – Discipline is not punishment

03:35 – Emotional torture vs consistency

05:00 – The brushing-your-teeth analogy

06:55 – Consistency beats intensity

08:40 – Why beginners shouldn’t train 5–6 days a week

10:10 – Why 30 minutes, 5 days a week works

11:35 – Instagram, comparison & unrealistic standards

13:55 – Willpower, stress & decision fatigue

15:40 – Designing your life for success

17:05 – Tiny wins & dopamine

18:55 – One promise a day (examples)

20:55 – Minimum daily standards & language shifts

22:10 – Guilt, missed workouts & self-compassion

23:18 – Outro begins

📺 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!

Can you feel it? A brand-new year, fresh energy, and the pressure to become a “new you.”

In this first Giggles & Glutes episode of 2026, Zoë and Donaé invite you to slow that right down.

This episode is for anyone who feels like they’ve been running on autopilot, over-committing, or losing touch with who they really are. We’re talking identity, mindset, habits, confidence, and how to start the year intentionally — without guilt, unrealistic expectations, or hustle-culture pressure.

We dive into why chasing past versions of yourself doesn’t work, how habits and identity are deeply connected, and why tiny, repeatable actions are the real key to long-term change. You’ll learn how to rebuild self-trust, stop comparing yourself to others, and plant the seeds for a version of you that feels aligned, confident, and grounded.

This episode sets the foundation for 2026 — and leads directly into our next episode on soft discipline: staying consistent without burnout.

⏰ Timeline:

01:08 New Year energy + what this episode is about

01:45 Becoming You Again: identity, mindset & intention for 2026

02:30 The big check-in: who are you right now?

03:20 Letting go of past versions & unrealistic New Year ideals

04:30 Energy audit: what drains you vs what moves you forward

05:30 The science of change: identity, habits & dopamine

06:40 Breaking the comparison cycle & mindset traps

08:10 Outgrowing who you were & choosing forward momentum

09:40 Identity-based habits vs diets & quick fixes

11:00 Tiny wins that build self-trust

12:30 Why small steps beat overhauls (client example)

14:00 Choosing the right coach for long-term change

15:30 Keeping promises to yourself builds confidence

16:30 Practical action plan: habits, minimum standards & tracking

17:50 Resetting after failure + teaser for soft discipline

📺 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!

What happens after postpartum recovery?

In this final episode of our pregnancy & postpartum fitness series, Zoë and Donaé bust the biggest myth in postpartum fitness — “getting your body back.”

We break down how to approach fat loss after baby safely, how to fuel your body (especially if you’re breastfeeding), and how to rebuild strength without damaging your pelvic floor or burning yourself out.

This episode is about patience, intelligent training, and building forward — not bouncing back.

If you’re navigating postpartum fitness, recovery, fat loss, or returning to exercise after pregnancy, this episode gives you the trainer’s playbook you actually need.

⏰ Timeline:

00:50 – What happens after postpartum recovery

01:48 – Why “getting your body back” is toxic

03:02 – Build forward, not bounce back

04:15 – Fat loss after baby: patience & nutrition

06:05 – Breastfeeding, calories & why crash dieting fails

07:28 – Safely increasing workout intensity

09:03 – Pelvic floor warning signs you must not ignore

10:25 – Pregnancy as an athletic event & final mindset shift

📺 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. 💪

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!

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 birth

This 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 us

01:55 What this episode is really about

02:42 How exercise programs your baby’s future health

03:38 Brain development benefits for your baby

04:47 Heart health and metabolic protection

05:48 You weren’t just training for labour

06:38 Transition to the fourth trimester

07:35 Why postpartum is physically and mentally intense

08:30 Deep core work and abdominal healing

09:42 Real postpartum recovery experience

10:58 Strength training for real motherhood demands

11:48 Cardiovascular fitness and mental health support

12:42 Why bounce-back culture is harmful

13:38 Returning to exercise safely after birth

14:38 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/@gigglesandglutes
YouTube: 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 pregnancy

This 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 Now
04:20 – Training for Labour Like an Athletic Event
06:40 – How to Train in the Third Trimester (Endurance & Functional Movement)
10:45 – Core, Pelvic Floor & Breathing for Labour
14:20 – Nutrition, Sleep & Late-Pregnancy Safety
16:58 – Outro & What’s Coming Next

📺 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!

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 training

If 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 clarity
03:05 “Stop lifting things” myth
03:40 Strength training IS recommended
04:28 The trainer’s secret: lift smarter
05:42 The talk test
06:15 Why strong legs, back & glutes matter
07:10 MOST important safety rule: no lying flat
08:00 Why the vena cava matters
09:10 The incline modification
10:05 Nutrition shift: extra calories
11:00 “Nourish for two, not eat for two”
12:10 Mental & physical preparation for birth
13:45 Modify exercises & final guidance
14:15 Closing message

📺 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!

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 pregnancy

If 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 harder
03:02 ACOG guidelines (150 min/week)
03:56 How exercise lowers pregnancy risks
05:10 Benefits for baby (heart + neuro development)
06:10 Understanding intensity: The Talk Test
07:20 ACOG red-flag warning signs
08:36 Myth: “You need to eat for two”
09:15 What to ACTUALLY eat in the first trimester
10:30 The cringe core advice we still hear
11:05 Why crunches and sit-ups can make DR worse
12:04 What diastasis recti really looks like
12:56 The trainer secret: Train your deep core
14:05 Safe core exercises (bird dog, dead bug, breathing)
15:10 Real pregnancy experience + core strength story
16:18 First-trimester trainer checklist
17:28 Pregnancy isn’t a sickness — it’s athletic
18:05 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: @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!

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 week

If 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 mute

03:00 The turning point: walking into the gym for control

05:00 The gym as a sanctuary of certainty

07:00 The 3 pillars of main character energy

09:40 Confidence deposits & your self-worth bank account

12:00 Voluntary vs involuntary hardship (and what lifting teaches you)

14:20 Strength training, pregnancy & mental resilience

16:40 Boundaries, people-pleasing & safe discomfort

19:30 3 simple steps to start your main character era this week

22:10 Taking your confidence out of the gym and into real life

📺 Watch on YouTube

🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @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