The Dangerous Woman : Strong Over Skinny

Hello Kettlebell queen! In this episode, I'm breaking down the biggest mistake skinny people make when trying to get abs and definition—spoiler alert: it's NOT doing more cardio or eating less food. What we're diving into: ✨ Why being "skinny fat" means you need to BUILD, not shrink ✨ The 8-12 rep range that actually creates muscle definition ✨ Why compound exercises like...

Hello Kettlebell queen! In this episode, I'm exposing the deceptive AF world of social media fitness and why that "perfect" body on your feed is probably lying to you—and how it's messing with your goals. What we're diving into: ✨ How AI and digital manipulation are creating impossible standards ✨ Why bodies look different at 7 AM vs 7 PM (and influencers know it) ✨ The &q...

Hello Kettlebell queen! In this episode, I'm joined by special guest Tim Facciola for a deep dive into one of the biggest questions in fitness—should you go BROAD and try everything, or go DEEP and master one thing? Spoiler: the answer might surprise you. What we're diving into: ✨ The awkward beginnings that led to this conversation (we're keeping it real) ✨ Ancient Persian training...

Hello Kettlebell queen! In this episode, I'm exposing the truth about free fitness content—why it feels like a bargain but might actually be costing you your results and wasting your most valuable resource: TIME. What we're diving into: ✨ Why free fitness content is so damn tempting (and why that's the problem) ✨ The hidden costs of following random Instagram workouts and YouTube vid...

Hello Kettlebell queen! In this episode, I'm tackling the age-old fitness debate that's dividing women everywhere—would you rather have FUN workouts or actual RESULTS? Spoiler alert: I'm picking a side. What we're diving into: ✨ The brutal truth about results vs fun (you might not like my answer) ✨ Why discipline and repetition build the bodies you actually want ✨ How I define &...

Hello Kettlebell queen! In this episode, I'm talking about the most boring but CRUCIAL phase of your fitness journey—maintenance. It's not sexy, it's not dramatic, but it's the foundation that makes everything else work. What we're diving into: ✨ What the maintenance phase actually is (and why it matters more than cutting) ✨ The mental challenges of staying put when you want...

Hello Kettlebell queen! In this episode, I'm getting raw and vulnerable about my multiple abdominal surgeries at 17, the recovery nightmare that followed, and how I rebuilt my strength from absolute rock bottom. What we're diving into: ✨ My teenage medical crisis (appendix removal + ovarian cyst surgery) ✨ The recovery hell nobody prepared me for (and no proper plan) ✨ How I went from b...

Hello Kettlebell queen! In this episode, I'm calling out the BS after discovering a fitness influencer claiming her jacked physique comes from Pilates—when there's clear evidence she's been lifting heavy for YEARS. What we're diving into: ✨ The influencer who's straight-up lying about how she built her muscle ✨ Why serious muscle growth requires serious weight (not pulses and...

Hello Kettlebell queen! In this episode, I'm diving deep into reverse dieting—the process that literally saved my relationship with food and my metabolism, and why it might be the game-changer you didn't know you needed. What we're diving into: ✨ What reverse dieting actually is (and who needs to do it) ✨ My personal experience going through multiple reverse diet cycles ✨ The scienc...

Hello Kettlebell queen! In this episode, I'm getting vulnerable about my mysterious gut pain journey, multiple ER visits, and the mind-blowing connection between anxiety and your digestive system that doctors don't always tell you about. What we're diving into: ✨ My scary recurring stomach pain and endless hospital visits ✨ Working with a registered dietitian to track every symptom...

Hello Kettlebell queen! In this episode, I'm getting PASSIONATE about why kettlebells completely changed my relationship with strength and why I'm obsessed with getting more women into the kettlebell queendom. What we're diving into: ✨ How kettlebells made strength training less intimidating than barbells ✨ Why kettlebell workouts feel like pure ENERGY (not just exercise) ✨ Kettlebe...

Hello Kettlebell queen! In this episode, I'm diving deep into that unstoppable feeling when something is calling your name—and why you need to listen to those unexplainable urges that seem meant for YOU. What we're diving into: ✨ What it feels like when something is truly meant for you ✨ Why your intuition knows before your brain catches up ✨ A client success story that proves following...

Hello Kettlebell queen! In this episode, I'm answering YOUR most asked questions about kettlebells—from busy mom workouts to comparing kettlebells with trendy Pilates and yoga, plus the real tea on those viral TikTok challenges. What we're diving into: ✨ Can kettlebells work with just 20 minutes max? (Spoiler: YES, but let's get realistic) ✨ What body changes to expect in your first...

Important Disclaimer:  The content in this episode is based on personal experience and is not intended as medical or therapeutic advice. Eating disorders are serious mental health conditions that require professional treatment. If you or someone you know is struggling with disordered eating, please reach out to a qualified healthcare provider, therapist, or treatment center. Crisis Support & R...

Hello Kettlebell queen! In this episode, I'm breaking down reverse dieting—the process that saved my sanity and my metabolism after months in a deficit, and why it might be the missing piece in YOUR fitness journey. What we're diving into: ✨ What reverse dieting actually is (and who needs it) ✨ My personal reverse diet experience and what I learned ✨ The science behind gradually increas...

Hello Kettlebell queen! In this episode, I'm diving into the viral "girl dinner" trend and showing you how to make those cute snack plates actually WORK for your goals instead of sabotaging them. What we're diving into: ✨ What the hell "girl dinner" actually is (and why it's everywhere) ✨ Breaking down trending girl dinner examples that are total nutrition disaste...

Hello Kettlebell queen! In this episode, I'm calling out the BIGGEST mistake I see women making when they want to lose 30 pounds or less—and why you need to flip your entire approach if you want real results. What we're diving into: ✨ Why cutting calories first is setting you up for disappointment ✨ The muscle-building foundation you NEED before any cut ✨ How to leverage "newbie ga...

Hello Kettlebell queen! In this episode, I'm getting REAL about my intentional 30-pound weight gain journey and why it was the best decision I ever made for my strength and confidence. What we're diving into: ✨ Why I chose muscle over skinny (and you should too) ✨ How eating in a surplus actually TRANSFORMED my body ✨ Working with registered dietitian Hillary Irvin ✨ The mental game of...

I'm back for Season 3, and this time I'm coming to you from a real studio for the first time ever. I'm Colleen Conlon, and I'm here to help you ditch "no carbs" and grab the kettlebells. This season, I'm flipping the script on everything you've been told about women's fitness. Forget "skinny"—we're building STRONG. I'll be taking you through kettlebell mastery, the mindset shifts that changed my l...

In this episode, we emphasize the importance of consistency over perfection in reaching your fitness goals, particularly when it comes to building muscle. While strength training is crucial, it's just one piece of the puzzle, proper nutrition and recovery are equally important. We bring in registered dietician Nicole to discuss the significant role of nutrition in muscle building, including the ne...

In this episode, we explore the significant differences between using AI tools like ChatGPT and working with a human expert, specifically a registered dietitian, for nutrition and strength training. The discussion features a conversation with Nicole, a registered dietitian, who explains the importance of personalized guidance, emotional support, and accountability that professionals provide. The e...

In this episode, we're catching up with registered dietitian, Hillary Ervin, who's been coaching me since 2021. Even as a fitness professional, I struggled with keto and gaining weight until Hillary helped me track macros and achieve my goals. We discuss my initial 12-week cut, transitioning to barbell training, and what it was like going into a surplus phase. Hillary and I reflect on the importan...

Today, I'm here to give you a pep talk if you're dealing with tough times. I share a story about one of my private clients who's having a challenging month and how it reminded me of my own struggles. We talk about how setbacks aren't a return to square one— they're opportunities to learn and grow. Practice how you want to respond to life's curveballs and remember: storms are essential for growth....

Today, I tackle a listener's concern about whether Pilates is the right choice for their fitness goals. I stress the importance of consistency and picking a workout that excites you. We dive into the fears around starting strength training and why it's not commonly found in group fitness classes. I introduce my beginner-friendly programs like Rebel Bells, which combine strength training and muscle...

In this episode, I'm focusing on how strength training can benefit performers like dancers, models, actors, and musicians. Drawing from my own experiences in the performing arts, I'll share tips on how to strategically train for strength, endurance, and aesthetics to help you excel in your career. Whether you're gearing up for a role or maintaining energy on tour, I'll provide insights into how ta...