Giggles&Glutes Podcast
Welcome to Giggles & Glutes, a YouTube channel by best friends and Personal Trainers Donaé and Zoë, where we dive into all things life, fitness, and women’s empowerment. Join us for real talk, laughter, tips on building confidence inside and outside the gym and navigating everyday challenges. Whether you’re looking for workout advice, motivation, or a good laugh, Giggles & Glutes is your go-to spot for uplifting content. Subscribe now and be part of our supportive community!
Giggles&Glutes Podcast
Boost Your Body Confidence: Rewire Your Mindset with Neuroscience & Affirmations
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 Clutes, your podcast for fitness, confidence and a whole lot of laughs, as always, with myself, zoe, and I'm Donnie. And today we're talking about one big question or topic how to love your body while on a fitness journey, because that is something that can be really challenging, especially when you have a picture of what you're wanting to look like in your mind but you're physically not at that point yet. So I think it's a topic that we should touch on and help our listeners manage through this difficult time, because, let's be real, getting fitter and healthier is amazing, but if you're at war with your body the whole time, then that's a big problem.
Speaker 2:I agree this is a topic that's extremely important for a lot of women the way we view ourselves and just the constant battle that creates yeah um on a daily basis, especially when you are on a fitness journey, for sure yeah, and we've got a challenge for you at the end, so stick with us.
Speaker 1:First we start with the brain science of it all. Your body image is influenced by your mind more than what it actually physically looks like, because a lot of times people can have insecurities with their bodies, like anorexia, obesity or being too tall or being too short, and most people would think that they are overweight in the case of anorexia and that they need to lose weight, and then that's actually not the point. It's just because this is how their mind is programmed. And the mind is programmed in this way because of all of the negativity that has been fed to the brain.
Speaker 1:And there's this thing called neuroplasticity in your brain, and it's literally the ability for the brain to rewire itself. So you can change that if you start feeding yourself more positive affirmations, if you start having a more positive outlook or perspective about yourself, a more positive outlook or perspective about yourself. And once again, making sure that you're saying kind words to yourself all the time or making sure that you're going into the mirror and saying you are beautiful, you look beautiful, I love you, I'm in love with my body All of those good things.
Speaker 2:Yeah, I think this is the part people struggle with, because they view it as something stupid, like it's stupid to stand in the mirror and say these things to yourself.
Speaker 2:It's stupid to tell myself that I love myself because it's viewed as self-centered or conceited, blah, blah, blah. But it's not about that. It's a lot deeper than that and I think when people actually shift their mindset to not look at it as something stupid but necessary again, rewiring the brain to stand in the mirror and look at your naked body and say those affirmations to yourself is so important Once again coming home in your brain, changing the way you think so that you can see yourself in a brighter light.
Speaker 1:Make it till you. Make it basically yeah.
Speaker 2:Interestingly, I shared this audio on my Instagram yesterday. It was like a motivational audio and what it was basically saying was that I'm always talking about how our mind is our most powerful tool, because it really is. It starts in the mind and basically this audio was saying that it starts in your mind. Then it becomes your action, your action becomes your discipline, your discipline becomes your lifestyle and your lifestyle actually dictates your future. So, in theory, everything starts in your mind and I think body image especially, because you put yourself down without even knowing it, do something and you're like I'm so stupid.
Speaker 2:Or you wear this outfit and you're like, oh, I look ugly, or like your body hears you. If you repeat things to yourself constantly like affirmations, you actually start to believe it. Then you act that way and then you feel that way, and then you are that way essentially. So it's that powerful.
Speaker 1:That's how powerful is yeah and when you're exercising, that feeling afterwards are feelings unstoppable. That's when your body's releasing dopamine and serotonin. They'll feel good. And the love chemicals, the good stuff, the good stuff, the good stuff, yeah, in your brain. So, besides wanting all of these benefits from the hormones that are getting released, movement also does the opposite by reducing your cortisol, which is your stress hormone, and cortisol is not good for you. When you move, you need to make sure that you're appreciating your body. We said last week, the cool down is part of the thank you and every movement should also be a thank you. Every movement should also be an opportunity to celebrate yourself. It's okay to celebrate yourself If you're not going to do it, then who's going to do it?
Speaker 1:It's definitely not conceited to put yourself first. God literally says me first, then you, then everything else. So, put the time into investing positively into yourself again.
Speaker 2:Yeah, and.
Speaker 2:I think that they're like once people and this is the high that people talk about that movement gives them is the release of that dopamine. It's like that you are chasing that, because a lot of the time people say I don't have energy to go to the gym, I'm so tired, and then when they are done, they feel so amazing because they moved and their body and brain released those endorphins. That's what people are chasing, and to feel in that moment like you have achieved something so amazing because movement and celebrating your body through movement is overlooked, Like you are able. For those of us who are, we are able to move, to walk, to run, to do these things and we should really appreciate it through any movement.
Speaker 2:I'm not saying go to the gym and lift weights, but like dancing, running, lift weights, do crossfit, swim, like. The list is endless of things you can do to release endorphins and we should yeah, good stuff.
Speaker 1:Yeah, that's why gratitude to your body is key and we should do something fun right now, wherever you are. Take a second and say to yourself you did great today or well done on making it out of bed. Whatever your accomplishment is big or small, take some time to appreciate your body and appreciate the basic things like walking or being able to brush your teeth in the morning. This mindset is greater than just the gym. This mindset is just a mindset of abundance, of wanting more for yourself.
Speaker 2:Even if you take the principles of training and you apply it to everyday life in order to reach your goal, you have to be consistent in the gym, if you are working on a project or something in your house or whatever, in order to get that thing done, you also have to be consistent. If you are studying, you have to be consistent with your studies and picking yourself up like not relying on motivation. Being consistent applies to everything when you feel good about yourself or you've achieved something. Apply that to the small things in your day, because people overlook the small stuff when the small things all stacked together makes massive change.
Speaker 1:Massive, so celebrate the small things.
Speaker 2:I got out of bed when my alarm went off. That's a win. You didn't snooze. You didn't pick up your phone and scroll first thing on Instagram. That's a win. You weren't late, you didn't have road rage in the car, you didn't shout at everyone you had zen.
Speaker 1:Yeah, I think we need to try to shift our focus from looks into strength. I think for me that was a big game changer because, like I said last week, I struggled a lot with how I looked after pregnancy, but I was in no shape or form to be able to resume the way I trained before and I needed to come to terms with that and understand that I needed to rebuild my strength. So I went back to zero, basically, and I made sure that I've covered every bits and pieces of my strength journey and I made my goal journey and I made my goal. I want to be stronger, not to be five kgs lighter or to look a certain way. With improving strength, your body will shape up automatically.
Speaker 2:Seek strength instead, I would say and if you approach it like this, it it helps you maintain the joy, it takes the pressure off. If you don't focus on the fact that this is the number on the scale, it's almost like you're setting yourself up for disappointment, actually, because that's all you are focused on.
Speaker 2:And again, this brings into play the fact that you don't celebrate the small wins. It's like, yeah, I'm only down 200 grams, but this 200 grams was a 200 grams next week, and the 200 grams after that and after that will eventually add up to kilograms. So, celebrating that and not just being focused on how you look. Really that's so true.
Speaker 1:Rather, shift your mindset into focusing on goals like lifting heavy, running faster or mastering a new skill in the gym Eating more protein. Or eating more protein. That is definitely something I have been so bad with since we've been in Cape Town, because obviously we don't have everything I need here. So when we are out. I'm like how much protein can I get in one meal?
Speaker 2:But that's also the thing you're mindful, because you know and something that I actually found that was interesting for people out there who do struggle to get their protein intake in is to be aware of when you are hungry. If you wake up hungry, capitalize on the fact that you are hungry in the morning and pack your breakfast with protein, even lunchtime. You are hungry, pack your meal with protein. Don't try and stuff your face when your appetite is like this.
Speaker 1:Now you need to eat all this protein that you must today in one.
Speaker 1:So listen to your body and when you are hungry, that's just something to help you get your protein in, yeah, yeah yeah, the crazy thing is, when you start focusing on strength, your confidence naturally starts to increase, because when you feel stronger, you can do more, and when you can do more you automatically have a little pit in your step. So I would definitely say that start seeing your fitness as a way to celebrate what your body can do and not to punish yourself all the time.
Speaker 2:Yeah, there's also a downside to it.
Speaker 2:I feel like this is something people don't talk about how much the gym can actually give you body dysmorphia in the sense that you are comparing yourself to all these people in the gym, like you are coming back from having a baby, for example, or you come back from having an injury, or it's your first time going into the gym and you're surrounded by all these people who have all these perfect bodies, and it makes you feel crappy about yourself automatically. But there's also the point where and I'm speaking from a personal experience where I've had like a massive issue with my upper body because of my genetics I build very quickly and so I can appear bulky to myself where other people are like oh my word, I love your arms and your shoulders are so great. And then when I look in the mirror, I don your arms and your shoulders are so great, and then when I look in the mirror I don't see that my shoulders are great.
Speaker 2:I want to wear a boob tube dress because I want to look like a girly girl, but then I have my freaking doubts out here, popped, and there's just. There's also the other side to it. But at the same time, I need to tell myself all these affirmations and change my mindset, because how people view you is not as important as how you view yourself yeah, I had to learn and I'm still struggling to do that.
Speaker 2:To be honest and it's just to be mindful of the fact that you're going to apply yourself to your training your body is going to take shape in the way that your body is going to take shape oh, that's remembering that your genetics play a role. How you are training plays a role, because you can literally mold and shape your body how you want, but your body is still going to take shape how it wants.
Speaker 1:Bone structure plays a role in how your body takes shape as well.
Speaker 2:Yeah, you need to be extremely open-minded, which is something you are constantly going to have to do on this journey. There's never going to be a time when you're going to be satisfied actually. Yeah, that is so true.
Speaker 1:It's like this Constantly chasing more, because there's constantly something else you feel you can work on or something that you feel you can be better on, and that is why this is a journey, because it's never going to get to a point where it's going to be. I've reached peak fitness, or I am the optimum fitness person of all fitness people in the world it's never going to get to that point, because even the person who could call themselves the optimum person would still have flaws in other areas of their fitness journey.
Speaker 1:Maybe they might not be a strong swimmer or cyclist, and you are so yeah comparison. It just doesn't work. So, in instead of comparison, we want to replace that with something practical. So when you feel stuck in a point of comparing yourself to someone else or stuck in your head about where your body looks, something that you can practice is positive self-talk. I hate my thighs with these legs carrying me through the day. I love them I hate the way my shoulders look with these arms giving the best hugs I like them.
Speaker 2:I love hugs.
Speaker 1:So pleasure. So find ways to change your negative thinking with practical ways. Go in front of the mirror, give yourself a compliment, give yourself a high five. In the mirror, you can do. I know it okay and then wear clothes that fit your body now yeah don't buy clothes, for if I reach my goal, I'm gonna buy that feel good in your clothes, because that will help you feel confident. That's what I want to say.
Speaker 2:It's proven fact that if you wear a cute outfit to the gym, you live there. I'm sorry. Yes, this is something that I stand by. People are like why do you buy so much gym clothes? Why do you waste money? And I'm like listen to me If I go to the gym and I wear 10 years ago's tights with a broken t-shirt, do you think I'm going to show up for myself?
Speaker 2:I'm showing up for myself before I leave my house and that is by putting on a cute outfit I'm sorry, I'm not wearing this for anybody but me investing in clothes that make you feel good, and it's not just even in the gym, it's even outside, like you were saying now, but for your workout also, like it is proven fact. Look good, feel good feel good.
Speaker 1:100, yes, 100 buy those gym tights don't listen to us, you will buy four pair of gym tights. And then, lastly, I just want to end off with saying if you are following someone on social media and they're making you feel some type of way about your body, whether they're doing it directly or indirectly unfollow. Unfollow negativity in your life. If something is stopping you from becoming your best self, then it's not part of your journey. Remove that negativity from your life and unfollowing someone, that's your power. Take back your power. Yeah.
Speaker 2:And if you are a bit scared to unfollow them, you can hide somebody on Instagram. They won't even know that you've hidden them. Their stuff just won't come up on your timeline. You reminded me, actually, of. What I wanted to say was that we live in such a time now where there's so much influence on this thing. Oh, look at you.
Speaker 2:There's so much on our device, like we don't even have to leave the house to compare ourselves to other people. You sit on your couch and you scroll your phone and compare yourself constantly. Be mindful of the people you follow because, like, let's be real, we spend the majority of our time on instagram, tiktok and thread, so it's important because you're feeding your brain these things constantly. If it doesn't feed yourself positively, then masalama unfollow yeah, you're like I'm gonna wait.
Speaker 1:Drops, mike walks away, mike drop. The very last thing that we want to talk to you about it's the challenge. Getting back to the challenge we spoke about in the start of the episode, the body, body Love Challenge. For the next seven days, we want you to do something that celebrates and appreciates your body, whether that is stretching, dancing, saying something kind to yourself or just resting, if that's what you need. We want you to show your body some love. Snap those pictures, take those videos, post them and tag giggles and glutes into your moments of appreciation or moments of love for your body. We would love to see what you have done to improve your relationship with yourself, to show that appreciation and to give back to you.
Speaker 2:To give back to you. I love that. I love that. Give back to you in movement celebration love, words of kindness, just give back to yourself.
Speaker 1:I love that that's it for today, guys. If this episode helped, you make sure to subscribe, leave us a review and share it with your friend.
Speaker 2:Drop a like as well remember.
Speaker 1:Your body is already amazing. Treat it with love and it will love you right back. See you next time on giggles and glutes. Bye.
