Let’s get to know each other!

HELLO! welcome back to another episode of Giggles &Glutes. 

Cannabis and fitness is a conversation that has exploded in recent years. From athletes openly discussing cannabis use to social media claiming it can make your workouts better, there are plenty of opinions but what does the research actually say?

In this episode of Giggles & Glutes, we dive into the science behind cannabis, exercise and the endocannabinoid system. We break down the difference between THC and CBD, explore why cannabis interacts with a system that already exists within our bodies, and ask the big question: Can cannabis actually improve your athletic performance?

We also unpack research looking at runners who exercised after using cannabis and discovered an interesting distinction: people may enjoy exercise more or perceive it as less uncomfortable, without actually becoming faster or stronger.

So, is cannabis a performance enhancer, or could it simply change the way exercise feels?

And this is only Part 1  next week, we’re diving into cannabis and recovery, sleep, muscle soreness and muscle growth.

TIMESTAMPS :

00:00 — Welcome to Giggles & Glutes
 What we’re discussing and why cannabis & fitness has become such a big conversation.

01:10 — Why Are We Talking About Cannabis & Fitness?
 The rise of cannabis discussions among athletes, runners and fitness communities.

02:41 — What Is the Endocannabinoid System?
 An introduction to the body’s natural endocannabinoid system and what it does.

04:13 — Cannabis & the Human Body
 How cannabinoids interact with receptors that already exist within our bodies.

05:55 — How Cannabis Research Began
 How the discovery of THC ultimately helped scientists uncover the endocannabinoid system.

06:59 — THC vs CBD: What’s the Difference?
 Understanding the two major cannabinoids and why they can produce different experiences.

07:44 — Does Cannabis Improve Exercise Performance?
 What the current research actually tells us about strength, power, endurance and speed.

08:23 — Why Do People Feel Like It Helps?
 Exploring why people may genuinely believe cannabis improves their workouts.

08:32 — Cannabis & Running: What Does the Research Say?
 Looking at research on runners who exercised after using cannabis.

09:22 — Feeling Better ≠ Performing Better
 The biggest takeaway: enjoying exercise more doesn’t necessarily mean you’re performing better.

09:36 — What We Actually Know So Far
 What the evidence supports — and where the research is still limited.

10:26 — Next Week: Cannabis & Recovery
 Can cannabis help with sleep, muscle soreness, recovery and muscle growth?

10:48 — Subscribe & Share
 Don’t miss Part 2 of our cannabis & fitness series.

Key Takeaways

• 🧠 Your body naturally has an endocannabinoid system that plays a role in processes including mood, appetite, sleep, stress and pain.
• 🌿 Cannabis didn’t create the endocannabinoid system — cannabinoids from cannabis interact with receptors that already exist in our bodies.
• THC and CBD are different compounds and can produce very different effects.
• 🏋️ Current research does not provide strong evidence that cannabis improves athletic performance.
• 🏃 Cannabis may change how exercise feels without necessarily improving how you perform.
• 😊 Some research suggests cannabis may increase exercise enjoyment and reduce perceived discomfort.
• 📈 Enjoyment and performance are two different outcomes — something can make a workout feel better without making you stronger, faster or fitter.
• 🔬 Cannabis and the endocannabinoid system remain an interesting and growing area of exercise and health research.
• 🎙️ The goal isn’t to tell listeners whether they should or shouldn’t use cannabis, but to help them understand the evidence and make informed decisions.

DISCLAIMER :

This podcast is intended for general educational and informational purposes only and is not medical, health, fitness or legal advice. The information discussed reflects research and understanding available at the time of recording and should not be interpreted as a recommendation to use cannabis, THC, CBD or any other substance.

Cannabis can affect individuals differently and may carry health, medication, impairment, dependency and legal considerations. Laws surrounding cannabis also vary by country and jurisdiction. Always consider your individual circumstances and speak with a qualified healthcare professional before using cannabis for medical, fitness or recovery purposes. If you are an athlete, you should also check the rules of your relevant sporting organisation regarding prohibited substances.

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! and welcome to another episode of Giggles and Glutes. 

We have missed you.

Fat freezing is everywhere  but what does it actually do?

In this episode of Giggles & Glutes, we’re having an honest conversation about fat freezing, also known as cryolipolysis. We break down the science behind the treatment, what it can realistically achieve, and why it’s important to understand the difference between body contouring and weight loss.

But this conversation goes deeper than the treatment itself.

We talk about what happens when you’re frustrated with your body, feel like your progress is taking too long, and start looking for a faster solution. We share a very honest conversation about body image, guilt, cosmetic treatments, fitness expectations and the pressure to constantly change the way we look.

Fat freezing can reduce fat in a targeted area  but it won’t teach you how to train, nourish your body, build consistency, manage emotional eating or create sustainable habits.

So is fat freezing a scam? No.

Is it a magic solution? Also no.

We explore when a treatment like this might make sense, why expectations matter, and why changing your body and changing your behaviour are two very different things.

Ultimately, this episode is about making informed choices without judgement  and asking ourselves a bigger question: what are we actually trying to fix?

If you’ve ever considered fat freezing, felt frustrated with your progress, or found yourself searching for the next quick fix, this conversation is for you.

🎧 Listen now and let us know what you think.

DISCLAIMER

The information shared in this episode is intended for general educational and informational purposes only. It is not medical advice, diagnosis, treatment or a substitute for advice from a qualified healthcare professional.

Fat freezing (cryolipolysis) is a cosmetic procedure, and individual results, risks and suitability can vary. If you are considering fat freezing or any other cosmetic treatment, speak to a qualified medical professional or appropriately licensed provider to determine whether it is suitable for you.

The views and experiences shared in this episode are our own and are not intended to tell anyone what they should or should not do with their body.

Always make decisions about your health and body based on your individual circumstances and professional medical advice.

Key takeaways

• Fat freezing actually works but it has a specific purpose. Cryolipolysis is designed to reduce fat in a targeted area, not cause significant overall weight loss.
• Body contouring isn’t the same as fat loss. Fat freezing can change the treated area, but it doesn’t improve fitness, build muscle or create healthier habits.
• Cosmetic treatments aren’t inherently good or bad. They can be a personal choice when someone understands what the treatment can and can’t do.
• The problem comes when treatments are marketed as replacements for healthy habits.
• Changing your body and changing your behaviour are two different things. A treatment can alter your appearance without changing the behaviours that contributed to your current body composition.
• Quick fixes become especially appealing when we’re frustrated. When progress feels slow, we’re naturally more vulnerable to promises of faster results.
• Treating the symptom doesn’t necessarily address the cause. Fat freezing won’t solve emotional eating, inconsistent training, poor nutrition or a lack of routine.
• Healthy habits create the foundation. Strength training, nutrition, sleep, stress management and consistency are what create sustainable lifestyle changes.
• You don’t need to judge people for choosing cosmetic treatments. The important thing is having realistic expectations and making an informed decision.
• The bigger question isn’t always “Will this get rid of the fat?” Sometimes it’s “Why do I feel like I need this?”
• Your body reflects what you repeatedly do. Sustainable results come from behaviours you can continue, not from repeatedly searching for the next shortcut.
• The goal doesn’t always have to be “skinny.” Feeling strong, capable, confident and comfortable in your body can be a much more meaningful goal.

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, we chat about the pressure to constantly optimize every part of our lives  from hitting 10,000 steps and tracking our calories to perfect morning routines, supplements, workouts and everything in between.

We explore how social media has created unrealistic expectations around what a “healthy” and “productive” life should look like, and how easily self-improvement can turn into self-pressure. Just because someone online appears to have the perfect routine doesn’t mean you need to replicate their lifestyle.

We also talk about why fitness should support your life, not consume it. Missing a workout, enjoying a takeaway, eating birthday cake or taking a few days off doesn’t erase your progress. True consistency is about what you do most of the time, not being perfect every single day.

Most importantly, this episode is a reminder that your health should make your world bigger, not smaller. Your fitness should give you the energy to travel, spend time with the people you love, enjoy experiences, laugh, explore and actually live your life.

Because at the end of the day, the goal isn’t to create the perfect routine it’s to create a healthy life that you genuinely enjoy living.

 Disclaimer

This podcast is for educational and informational purposes only and is not intended to replace professional medical, nutritional, psychological, or fitness advice. Everyone’s health, fitness level, circumstances, and goals are different. Always consult an appropriately qualified healthcare or fitness professional before making significant changes to your exercise, nutrition, or health routine.

⏱️ Timestamps

00:00 — Welcome back to Giggles & Glutes
00:07 — From fitness communities to the pressure to optimize
00:43 — The endless wellness checklist
01:20 — When wellness starts feeling like a full-time job
01:39 — When self-improvement becomes self-pressure
02:08 — The influence of social media on our expectations
02:30 — The unrealistic “perfect lifestyle” online
03:14 — Comparing yourself to fitness professionals
03:59 — You’re only seeing five minutes of someone’s day
05:15 — When content creation becomes someone’s job
06:13 — Fitness should support your life, not consume it
06:30 — Making your training fit into your actual life
07:19 — Life happens — and that’s okay
07:42 — Fitness as the spice to life
07:56 — You can enjoy cake, holidays and going out
08:54 — One workout or takeaway won’t ruin your progress
10:09 — The pressure of having the “perfect routine”
10:34 — Your habits should fit into your life
11:17 — Why simpler is often better
12:56 — Health should make your world bigger, not smaller
13:22 — What people will actually remember about you
14:01 — Take care of your body AND love your life
14:10 — Final thoughts & outro

🔑 Key Takeaways

1. Fitness should support your life, not consume it.
   Your workouts, nutrition and wellness habits should give you more energy and confidence to enjoy your life — not make your world smaller.
2. Self-improvement can easily become self-pressure.
   Wanting to improve yourself is positive, but constantly feeling like you’re not doing enough is a different story.
3. Social media isn’t showing you the whole picture.
   You’re seeing carefully selected moments of someone’s life, often created specifically as their job. Don’t compare your everyday reality to someone else’s highlight reel.
4. You don’t need an elaborate wellness routine.
   You don’t have to wake up at 5am, train, hit 10,000 steps, meditate, journal, cold plunge, track every metric and take 15 supplements to be healthy.
5. Consistency doesn’t mean perfection.
   One missed workout, takeaway, slice of cake or bad night’s sleep isn’t going to undo months of healthy habits. What you do most of the time matters most.
6. Make fitness fit your life.
   Your training schedule should accommodate your work, family, social life, holidays and responsibilities — not force your entire life to revolve around the gym.
7. Less can be more.
   Especially for beginners, building a simple routine that you can consistently maintain is often much more effective than trying to do everything at once.
8. Health should make your world bigger.
   Being healthy should give you the energy to travel, laugh, spend time with people you love, try new things and experience life.
9. Don’t let fitness become your entire identity.
   Fitness is something you do. It doesn’t have to be everything you are.
10. Don’t forget to actually live.
    At the end of the day, the memories that matter aren’t going to be how perfectly you hit your macros. They’re going to be the people you loved, the laughs you had and the experiences you created.

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 of Giggles & Glutes. 

In this episode, we’re talking about one of the most frustrating parts of fitness: when the number on the scale doesn’t change, but your body looks and feels completely different. We break down why scale weight doesn’t tell the full story, the difference between muscle and fat, what body recomposition actually means, and how water, glycogen, stress, sleep, digestion and your menstrual cycle can all influence your weight. We also discuss BMI, body-fat percentage, why women need adequate body fat, why chasing the lowest possible number isn’t always healthy, and why building muscle should be a bigger focus when it comes to long-term health and fitness. Most importantly, we talk about how to measure progress beyond the scale, including your strength, energy, measurements, photos and how you actually feel in your body. If your weight hasn’t changed but your body looks and feels different, that isn’t a problem — that’s progress.

Timestamps

• 00:00 — Why the scale isn’t changing despite seeing results
• 00:52 — What the scale actually measures
• 01:18 — Your weight is more than just fat
• 02:24 — Muscle vs. fat
• 03:15 — What is body recomposition?
• 04:06 — The progress you can feel
• 04:36 — Water, glycogen and scale fluctuations
• 05:24 — Your cycle, stress, sleep and digestion
• 06:06 — Why we don’t love BMI
• 07:29 — Can you be “overweight” and still be healthy?
• 08:38 — The “skinny fat” conversation
• 09:18 — Why body composition matters
• 09:32 — Understanding body fat percentage
• 10:07 — Why women need body fat
• 11:10 — What is a healthy body-fat range?
• 11:51 — Why lower body fat isn’t always better
• 12:18 — Extreme weight loss and GLP-1 medications
• 13:31 — When weight loss starts making you feel unhealthy
• 14:30 — Stop chasing the lowest number
• 15:02 — Better ways to measure progress
• 15:44 — Why energy is a major sign of progress
• 16:07 — What your real goal should be
• 16:33 — Same weight, different body = progress
• 16:47 — Final thoughts

Disclaimer :

The information shared in this episode is for general educational and informational purposes only. This content is not intended to constitute medical, nutritional or professional healthcare advice. Everyone's body, health, hormones, training history and nutritional needs are different. Information discussed about body composition, body fat, BMI, weight loss, nutrition, medications and health conditions should not be used to diagnose, treat or prevent any medical condition. If you have concerns about your weight, body composition, menstrual cycle, nutrition, medications or overall health, please consult a qualified healthcare professional. The views and opinions expressed in this episode are those of the hosts and are intended to encourage education and conversation. This episode should not replace personalised advice from a qualified professional.

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 of Giggles&Glutes. 

Everyone is talking about run clubs… but are they really about running?

In this episode of Giggles & Glutes, we dive into why run clubs, walking groups, Pilates classes and other social fitness communities are growing faster than ever. We explore how technology and AI have changed the way we live, why so many adults struggle to make new friends, and why movement has become one of the easiest ways to build meaningful relationships.

We also share our own experiences of moving countries, feeling isolated, and how creating communities through fitness has completely changed our wellbeing.

Whether you’re already part of a fitness community or you’ve been thinking about joining one, this episode might be the sign you’ve been waiting for.

In this episode we discuss:

• Why run clubs have exploded worldwide
• The rise of walking clubs and social fitness
• AI vs genuine human connection
• Why making friends as an adult is so difficult
• Why community is becoming part of wellness
• How movement improves both physical and mental health
• Why belonging may be the biggest wellness trend of the decade

If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with someone who needs a little encouragement to get out there and move.

The information shared in this podcast is intended for educational and informational purposes only and should not be considered medical, nutritional, or mental health advice. Always consult with a qualified healthcare professional before making changes to your exercise, nutrition, or lifestyle routine. The opinions shared are based on our own experiences and current understanding at the time of recording.

00:00 – Welcome back to Giggles & Glutes

00:20 – Why run clubs are suddenly everywhere

01:35 – Is AI making us crave more human connection?

03:30 – Technology can’t replace genuine relationships

06:20 – Why people really join run clubs

07:55 – Making friends as an adult is harder than we expected

09:20 – The new definition of wellness

10:00 – Donaé’s experience of loneliness after moving countries

11:00 – How AI helps our businesses (without replacing people)

12:10 – Why movement will always bring people together

14:20 – Paddle, Pilates and the future of social fitness

16:30 – Putting our phones down and reconnecting

17:20 – Why belonging is the biggest wellness trend

18:00 – Final thoughts and why this is your sign to join a fitness community

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!

Welcome back to Giggles & Glutes! We’re so happy you’re here.

Whether you’re listening on a walk, driving to work, or squeezing us into your day, thank you for tuning in.

Today’s episode is all about something incredibly simple, yet incredibly powerful: walking.

For years, walking was seen as something we just did to get from A to B. It wasn’t considered “real exercise” by a lot of people. But lately, it’s become one of the biggest movements in health and wellness, and for good reason.

Today we’re talking about why walking is making such a comeback, the science-backed benefits behind it, why it’s one of the best habits for long-term health and longevity, and how adding more steps into your day could have a bigger impact than you think.

So lace up your shoes or keep walking if you’re already out and let’s get into it.

The information shared in this podcast is for educational and entertainment purposes only and is not intended to replace medical advice. Always consult a qualified healthcare professional before making changes to your exercise routine.

TIMESTAMPS :

00:00 – Welcome Back
Catch-up and introduction to today’s episode.

02:15 – Why Walking Is Having a Moment
How walking has gone from being overlooked to becoming one of the biggest wellness trends.

10:30 – The Health Benefits of Walking
Why this simple form of movement can improve cardiovascular health, mental wellbeing, mobility, recovery, and longevity.

19:45 – Why More Isn’t Always Better
Why you don’t need intense workouts every day to be healthy, and how walking complements strength training.

29:15 – Walking for Your Mind
How getting outside, slowing down, and walking regularly can reduce stress and improve your mood.

37:00 – Making Walking Part of Your Lifestyle
Simple ways to increase your daily steps without feeling like it’s another workout.

44:00 – Final Thoughts
Why walking is one of the most underrated forms of exercise and why it’s here to stay.

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 of Giggles and Glutes, with your hosts Zoe and Donae

In Part 3 of our Cold Plunge Series, we’re diving into the research specifically surrounding women.

Can cold plunges affect your menstrual cycle? Should you avoid them before your period? Do they help with menopause symptoms? And why does social media make it seem like there’s only one right answer?

We unpack what the current science actually says, separate the myths from the facts, and discuss why learning to work with your body not against it is one of the healthiest things you can do.

Whether you’re a regular cold plunger or you’ve never stepped into an ice bath, this episode will help you make a more informed decision based on your body and your goals.

00:00 – Welcome back & what today’s episode covers

01:00 – Why research on women is more complex than research on men

03:15 – How your menstrual cycle may influence cold plunge tolerance

05:20 – Learning to listen to your body instead of pushing through

06:45 – Every woman’s period experience is different

08:00 – Cold plunges, PMS & menopause: What does the research say?

10:15 – Hot flushes, sleep and mood improvements

11:45 – Has this series changed the way we think about cold plunges?

13:15 – Why social media isn’t always the best source of health advice

15:30 – Who should avoid cold plunges?

17:15 – How to safely start cold plunging as a beginner

20:00 – The biggest lesson from this series

22:00 – Final science recap

23:30 – We’d love to hear your thoughts!

The information shared in this episode is for educational and informational purposes only and should not be considered medical advice.

We are fitness professionals sharing current research and our own experiences, but we are not medical doctors. Always consult your healthcare provider before making changes to your health routine, especially if you are pregnant or have cardiovascular disease, hypertension, circulation disorders, or any underlying medical condition.

Remember that everyone’s body is different. What works for one person may not work for another.

• Women’s responses to cold exposure can vary throughout the menstrual cycle due to normal hormonal fluctuations.
• Cold plunges may feel more challenging during the luteal phase when progesterone naturally raises body temperature.
• Some observational studies suggest regular cold-water swimming may improve mood, sleep, anxiety and certain PMS or menopausal symptoms, but more high-quality research is still needed.
• Cold plunges are a recovery tool not a requirement and should support your goals rather than become another wellness obligation.
• Listening to your body is not a lack of discipline; it’s an important part of long-term health and performance.
• If your goal is muscle growth, avoid using cold plunges immediately after every strength training session.
• Cold plunges are not a magic solution for fat loss or hormone balance.
• Beginners should ease into cold exposure gradually rather than jumping straight into freezing temperatures.
• If you have underlying medical conditions or are pregnant, seek medical advice before trying cold water immersion.
• The best health decisions are rarely black and white consider your goals, stress levels, recovery, and how your body feels.

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. 

In Part 2 of our cold plunge series, we’re diving into what the research actually says about ice baths. Are they really the recovery miracle social media claims? Can they help build muscle? Do they burn fat or boost your metabolism?

We unpack the science behind inflammation, muscle recovery, brown fat, metabolism, and why context matters when deciding whether cold plunges belong in your routine.

As always, we’re separating evidence from internet hype while keeping things practical and relatable.

00:00 – Welcome back & recap of Part 1

00:30 – Why do people actually use cold plunges?

01:05 – Personal experiences with recovery

01:45 – Recovery vs feeling recovered

02:10 – Why inflammation isn’t always a bad thing

03:05 – Can cold plunges reduce muscle growth?

04:15 – Is too much of a good thing actually harmful?

05:00 – When cold plunges might actually make sense

06:15 – Recovery days, competitions & performance

07:00 – The biggest myth: Do cold plunges burn fat?

08:00 – Social media misinformation & weight-loss trends

09:45 – Brown fat explained

11:30 – Does cold exposure boost your metabolism?

13:45 – Why the calorie burn is much smaller than people think

15:00 – Cold plunges are a tool—not a shortcut

16:00 – Why the fundamentals matter more

18:50 – Men vs women: Do we respond differently?

20:10 – Part 3 teaser: Should women approach cold plunges differently?

The information discussed in this episode is for educational and informational purposes only and should not be considered medical advice. Research on cold exposure—particularly in women—is still evolving. Individual responses vary based on health status, training goals, medications, and medical conditions.

Always consult your healthcare provider before beginning cold exposure therapy, especially if you have cardiovascular conditions, Raynaud’s disease, uncontrolled high blood pressure, are pregnant, or have other underlying health concerns.

• Cold plunges may help reduce soreness and improve the feeling of recovery after intense exercise.
• Feeling recovered isn’t always the same as physiological recovery.
• Some inflammation is essential for muscle repair and growth.
• Regular ice baths immediately after strength training may reduce some long-term muscle-building adaptations.
• If hypertrophy is your primary goal, avoid making cold plunges an after-every-workout habit.
• Cold plunges can be useful after endurance events, competitions, or when rapid recovery is more important than muscle growth.
• Cold exposure activates brown fat, but the increase in calorie burn is relatively small.
• Cold plunges do not replace a calorie deficit for fat loss.
• Any temporary increase in metabolism from cold exposure is modest and should not be relied upon for weight loss.
• Social media often exaggerates small scientific findings into miracle solutions.
• The foundations of health and fitness remain:
  • Consistent training
  • Adequate protein
  • Quality sleep
  • Stress management
  • Good nutrition
• Recovery tools like cold plunges, saunas, supplements and red-light therapy are exactly that—tools. They work best when built on a solid foundation.
• Emerging research suggests women may respond differently to cold exposure than men, which we’ll explore in Part 3.

Don't forget to follow us on Instagram to stay up to date with new releases. 

Thank you for being here 

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 tyo another episode of Giggle and glutes 

Everyone seems to be jumping into ice baths but are cold plunges actually as beneficial as social media claims, especially for women?

In Part 1 of this episode, we unpack the science behind cold water immersion, discuss why cold plunges have become such a huge wellness trend, and explore what the current research actually says.

We talk about:

• What happens inside your body during a cold plunge.
• The difference between healthy stress and harmful stress.
• Why mental resilience plays such a big role.
• The concept of your “stress bucket.”
• Whether women should approach cold exposure differently from men.
• Why context matters more than following trends.

If you’ve ever wondered whether cold plunges are worth adding to your routine or if you’re simply curious about the science this episode is for you.

Part 2 is coming soon where we dive even deeper into recovery, hormones, performance and practical recommendations.

Timestamps

00:00 – Welcome back & today’s topic

00:20 – The Instagram video that sparked this discussion

01:20 – Our personal experiences with cold plunges

03:25 – Social media claims vs scientific evidence

05:00 – What actually qualifies as a cold plunge?

07:50 – What happens to your body when you first get in?

10:30 – Is the stress response actually a bad thing?

12:20 – Controlled stress vs uncontrolled stress

13:25 – Understanding your “Stress Bucket”

16:30 – The problem with trying every wellness trend

18:20 – Why context matters in your own routine

19:30 – The biggest benefit supported by research

22:45 – Wrapping up Part 1

Disclaimer

The information shared in this podcast is intended for educational and informational purposes only and should not be considered medical advice. We are not doctors, and the views discussed are based on current research, professional experience, and personal opinions.

Always consult a qualified healthcare professional before making changes to your health, exercise, or recovery routine especially if you have cardiovascular conditions, are pregnant, have underlying medical conditions, or are taking medication.

Remember that everyone’s body is different. What works for one person may not be appropriate for another.

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, and welcome back to giggles and glutes 

Are you actually training hard enough… or just leaving the gym tired?

In this episode of Giggles & Glutes, Donaé and Zoe unpack one of the biggest questions in fitness: how do you know if you’re training with enough intensity to actually see results?

We break down what training to failure really means, why soreness isn’t a sign of a good workout, how to tell the difference between discomfort and true muscular fatigue, and the common mistakes that keep people from progressing.

Whether you’re brand new to strength training or you’ve been lifting for years, this episode will help you train smarter not just harder.

00:00 – Welcome back to Giggles & Glutes

00:45 – The question everyone asks: “Am I training hard enough?”

01:25 – What training intensity actually means

01:55 – Training to failure explained

03:30 – Discomfort vs. true muscular failure

04:40 – Why mental resilience matters

05:00 – Does soreness mean you had a good workout?

06:30 – Progressive overload and getting stronger

07:00 – Why using the same weights keeps you stuck

08:00 – Why women shouldn’t be afraid of lifting heavier

09:35 – Trusting yourself under the bar

10:50 – What training hard actually looks like

12:00 – Why doing the bare minimum won’t create change

14:25 – Rapid-fire gym mistakes

14:35 – Stopping because it burns

15:20 – Spending too long on your phone

16:10 – Changing workout programs too often

17:45 – Using weights that never challenge you

18:10 – Rushing through your reps

19:05 – Comparing yourself to others in the gym

20:20 – Why kindness belongs in the gym too

21:30 – Final thoughts & key message

22:00 – Outro

The information shared in this podcast is intended for educational and informational purposes only and should not be considered medical advice. Always consult your physician or a qualified healthcare professional before starting any new exercise or nutrition program. Exercise carries inherent risks, and you should train within your own abilities and seek professional guidance where necessary.

• Training hard isn’t about sweating more—it’s about challenging your muscles.
• Training to failure means reaching the point where you cannot complete another quality repetition with good form.
• You don’t need to take every set to absolute failure to build muscle.
• Learn the difference between discomfort and true muscular fatigue.
• Your brain often gives up before your muscles do.
• Soreness is not a reliable measure of an effective workout.
• Progressive overload is essential for continued strength and muscle growth.
• Don’t stay with the same weights forever—challenge yourself safely.
• Trust yourself and don’t be afraid to lift heavier when you’re ready.
• Focus on your own progress instead of comparing yourself to others.
• Control your repetitions—don’t rush through your exercises.
• Consistency beats constantly changing workout programs.
• Kindness and encouragement belong in every gym.

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