In this episode of ‘Giggles&Glutes,' Donaé and Zoë delve into the often overlooked topic of how hormones affect women’s training routines. They discuss the importance of recognizing and respecting your body's hormonal fluctuations, specifically focusing on estrogen, progesterone, and testosterone. Danae shares her personal experiences with PCOS (Polycystic Ovary Syndrome) and highlights how tracking your cycle can be beneficial in planning effective workouts. They provide practical advice on adjusting training intensity to match energy levels, utilizing apps like Flow to monitor hormonal changes, and the significance of listening to your body. If you’ve ever felt hindered by your menstrual cycle during training, this episode offers valuable insights to help you train smarter and more efficiently.

Timeline:

00:00 Introduction and Episode Overview

00:10 Understanding Hormones and Training

01:32 The Role of Estrogen, Progesterone, and Testosterone

03:15 Training According to Your Cycle

07:57 Personal Experiences and Tips

08:42 Using Apps to Track Your Cycle

11:31 The Importance of Listening to Your Body

17:24 Conclusion and Final Thoughts

Details about Flo App:

https://app.flo.health/register

Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

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Welcome back to Giggles and Glutes! In this episode, we're joined by special guest Monique Koopman, a pelvic floor therapist. Monique shares essential insights into pelvic floor health, focusing on its importance during pregnancy and postpartum. Learn what a pelvic floor therapist does, how pregnancy affects the pelvic floor, and the best exercises to strengthen it before and after birth. Monique discusses common postpartum pelvic floor issues, the role of breathing and core engagement, and safe ways to return to strength training. This episode is packed with valuable information for women aiming to empower themselves through fitness and confidence. Don't miss out on these expert tips!

Timeline:

00:00 Welcome to Giggles and Glutes

00:03 Introduction to Monique Koopman

00:22 Importance of Pelvic Floor Health

01:07 Monique's Professional Background

02:42 Understanding the Pelvic Floor

04:57 Pelvic Floor During Pregnancy

06:39 Postpartum Pelvic Floor Issues

08:05 Rehabilitation and Cultural Perspectives

18:14 Starting Pelvic Floor Exercises Post-Childbirth

23:34 Understanding Vaginal Health Risks

23:50 The Benefits of Weight Training for Women

26:01 Connection Breath and Core Engagement

27:14 Breathing Techniques and Common Misconceptions

28:38 Pelvic Floor Health During Pregnancy

30:00 Postpartum Strength Training and Pelvic Floor Recovery

35:19 Advanced Pelvic Floor Treatments

40:39 Effective Pelvic Floor Exercises

44:55 Conclusion and Final Thoughts

Episode 5:

https://www.buzzsprout.com/2421335/episodes/16612006-unlocking-body-confidence-mindset-shifts-neuroplasticity-the-power-of-affirmations.mp3?download=true

Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

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Ever wonder how your mindset shapes your body image more than your mirror does? Join Zoë and Donaé on Giggles and Glutes as they crack open the secrets of neuroplasticity and the transformative power of positive affirmations. It's not just about shaping your waistline; it's about reshaping your mind. You'll walk away understanding why whispering sweet nothings to yourself isn't self-centered—it's a brain hack for a healthier, happier you. Plus, we explore how the adrenaline rush from exercise is the best mood booster, showering you with feel-good hormones and kicking stress to the curb.

Switching gears, we lean into the strength mindset, championing the idea of appreciating what your body can do rather than just how it looks. We're talking about chasing those dopamine highs through movement and recognizing the small wins that keep you going. Zoë and Donaé weigh in on mindful eating and how focusing on strength can amp up your confidence. But beware: we also spotlight the gym's tricky pitfalls, like body dysmorphia. Conclude the journey with our Body Love Challenge, a call to action to cherish your body over the next week through self-care activities. Tag us @gigglesandglutes as you embark on this empowering journey of self-love. Your body is amazing—let's celebrate it together!

Timeline:

00:00 Embracing Body Positivity on a Fitness Journey

03:12 The Science of Body Image and Neuroplasticity

05:58 The Power of Movement and Celebrating Your Body

09:02 Shifting Focus: From Looks to Strengths

11:59 The Importance of Consistency and Small Wins

15:00 Overcoming Body Dysmorphia and Comparison

18:00 Practical Tips for Positive Self-Talk

20:59 Unfollowing Negativity and Social Media Influence

23:46 The Body Love Challenge: Celebrating Yourself

25:03 Conclusion and Final Thoughts

Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

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Welcome back to Giggles and Glutes! In this insightful episode, hosts Zoe and her co-host tackle the commonly misunderstood topic of training during pregnancy. With personal anecdotes and expert advice, they dispel the myths and fears surrounding pregnancy workouts. Learn the importance of getting medical clearance, the benefits of staying active, and key guidelines for safe exercising while expecting. They also delve into the science behind abdominal muscle separation, the significance of pelvic floor exercises, and how training affects both you and your baby. Packed with motivational tips and personal stories, this episode is a must-listen for moms-to-be and anyone interested in fitness during pregnancy. Don't forget to like and subscribe for more empowering discussions!

Timeline:

00:00 Welcome to Giggles and Glutes

00:17 Training During Pregnancy: Myths and Facts

01:00 Doctor's Clearance and Training Guidelines

02:03 Exercise Recommendations and Modifications

05:27 Understanding Abdominal Changes

06:54 Postpartum Recovery and Exercise

08:08 Mental and Emotional Well-being

13:03 Diet and Weight Management

21:30 Encouraging a Healthy Lifestyle for Kids

24:57 Final Thoughts and Encouragement

Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

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In this episode of Giggles and Glutes, hosts Zoë and Donaé take a deep dive into the essential components of a well-rounded fitness plan. The journey starts with the importance of a proper warm-up—detailing techniques such as dynamic exercises that elevate heart rate and prepare the body for workouts. They explain why different warm-ups are required for various workout types to prevent injuries and enhance performance. They also share scientific insights, including a study from the 2019 Journal of Strength and Conditioning Research that highlights a 10% performance increase with a proper warm-up. The discussion then moves into the importance of balanced strength training, cardio, and flexibility exercises. Each component is covered in detail to show how these elements contribute to overall health, bone strength, metabolism, and muscle mass, especially important for long-term well-being and combating conditions like osteoporosis. The hosts emphasize the need for a well-structured training plan that includes these elements for maximal benefits. Special focus is given to the concept of a 'cool down'—a gratitude-filled closing segment to thank your body for its hard work and ensure recovery. Lastly, they announce an exciting giveaway: a Korean skincare bundle and three online training sessions, encouraging listeners to participate via their Instagram page.

Timeline:

00:00 Welcome to Giggles and Glutes

00:29 The Secret Sauce of a Solid Fitness Plan

01:12 Importance of a Proper Warm-Up

05:15 Dynamic Warm-Up Benefits

06:24 Strength Training Essentials

09:44 Balancing Cardio, Strength, and Flexibility

13:08 Cool Down: The Final Touch

17:26 Special Announcement: Competition Time!

18:31 Wrapping Up and Final Thoughts

Disclaimer:

All the views and opinions expressed in this video is just that.

DON’T MISS OUT! VISIT OUR YOUTUBE OR INSTAGRAM TO ENTER THE COMPETITION! COMPETITION ENDS 13 FEBRUARY 2025.
https://app.viralsweep.com/sweeps/full/871b3d-199958?framed=1

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In this episode of Giggles and Glutes with Donaé and Zoë, the hosts explore the effectiveness of fitness gadgets and apps, discussing whether these tools genuinely improve fitness and wellness outcomes. They emphasize the importance of investing in reputable devices like Garmin and Apple watches and advise against using cheap alternatives that may provide inaccurate readings. The hosts also delve into the distinction between weight loss and fat loss, explaining how muscle mass, water retention, and body composition contribute to overall weight. They stress the importance of strength training, proper rest, and nutrition in achieving fitness goals. The episode aims to provide viewers with valuable tips to enhance their fitness journeys, highlighting the benefits of using technology while cautioning against obsession with metrics.

Timeline:

00:00 Welcome to Giggles and Glutes

00:10 Do Fitness Gadgets Really Work?

01:34 Top Fitness Watches: A Review

03:28 The Psychology of Fitness Tracking

05:35 Understanding Weight Loss vs. Fat Loss

08:04 The Importance of Muscle in Fat Loss

10:28 Tips for Effective Weight Management

13:50 Rest and Recovery: Key to Performance

15:16 Conclusion and Final Tips

Disclaimer:

All the views and opinions expressed in this video is just that.

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Join Zoë and Donaé in this episode of Giggles and Glutes as they dive into how to start a beginner gym routine without feeling overwhelmed. They outline three key mistakes that new gym-goers often make and provide tips on how to avoid them. Learn the importance of familiarizing yourself with the gym environment, asking for help, and considering the benefits of a personal trainer or group classes. They also discuss the significant role of motivation, routine, and setting realistic goals. The episode wraps up with inspirational mantras and the value of surrounding yourself with positive influences in your fitness journey.

Timeline:

00:00 Introduction and Overview

00:35 First Steps to Starting Your Gym Journey

01:21 Importance of Familiarizing Yourself with the Gym

01:54 Asking for Help and Utilizing Resources

02:54 The Value of Personal Trainers and Group Classes

04:32 Building a Gym Community

06:17 Choosing the Right Time to Train

07:52 Motivating Yourself Before the Gym

08:45 Creating a Mantra for Gym Success

10:26 Setting Realistic Goals and Avoiding Common Mistakes

12:37 The Importance of Proper Nutrition

16:20 Maximizing Your Personal Training Sessions

17:20 Final Thoughts and New Year Wishes

18:08 Inspirational Reading and Conclusion of Episode 2:

Disclaimer:

All the views and opinions expressed in this video is just that.

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In this episode of Giggles and Glutes, host Donaé, currently in Germany visiting Zoë for her birthday, discusses the importance of setting realistic fitness goals for 2025. They emphasize avoiding extreme diets and overly ambitious routines, advocating instead for small, manageable steps to ensure long-term success. The conversation highlights the benefits of starting with achievable tasks like daily walks, gradually building on them, and creating a structured routine. They also stress the importance of enjoying the fitness journey, maintaining consistency, and holding oneself accountable. Through practical advice and personal reflections, Donaé and Zoë encourage viewers to focus on personal growth, mental well-being, and progression over perfection in their fitness goals.

Timeline:

00:00 Introduction and Setting

00:30 Realistic Goals for 2025

01:28 Starting Small and Building Up

04:10 Creating a Routine

05:03 Making Fitness Fun

06:29 Consistency and Accountability

09:33 Reflecting on 2024 and Setting Intentions for 2025

15:04 Final Thoughts and Encouragement

16:54 Conclusion and Community Engagement

Disclaimer:

All the views and opinions expressed in this video is just that.

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Instagram: https://www.instagram.com/giggles.glutes/
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