The Dangerous Woman : Strong Over Skinny

Hello Kettlebell queen! In this episode, I'm calling out the toxic return of skinny culture, why TikTok banned the #SkinnyTalk hashtag, and the dangerous difference between starving yourself into thinness versus building actual strength.

What we're diving into:

✨ My eating disorder origin story (and the "friend" who triggered it all)

✨ Why Liv Schmidt and #SkinnyTalk got banned from TikTok in 2025

✨ The difference between discipline and disordered eating

✨ "Treadmill shutting off because you're too light" as the ultimate goal (WTF?)

✨ Why skinny privilege is real but shouldn't dictate your goals

✨ The power dynamics behind why women chase thinness for acceptance

✨ Strong vs skinny: why muscle is the real luxury

✨ How to do fat loss the RIGHT way (calorie deficits without starvation)

✨ Why chronic dieters need reverse diets before cutting again

✨ My 30-pound intentional weight gain and what it taught me

The truth bomb: You can shrink yourself into oblivion chasing skinny, or you can BUILD yourself into someone powerful. Muscle is what you earn—not what you starve for. And walking into a room knowing you're strong enough to carry your partner out of danger? That's the flex.

I'm sharing why glamorizing extreme thinness is aesthetic trauma disguised as wellness, the nuance between healthy fat loss and disordered restriction, why tracking macros isn't the same as obsessing over being small, and what happened when I gained 30 pounds on purpose. Plus the reality that some clients left when I got bigger—and why I did it anyway. If you've been caught in skinny culture or wondering what the difference is between my approach and toxic diet content, this episode is for YOU.

Join Swing To Snatch : ⁠⁠https://www.colleenconlon.com/Kettlebell%20Intensive⁠⁠

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

Hello Kettlebell queen! In this episode, I'm breaking down everything about fat loss phases, from whether calorie deficits actually work (spoiler: yes, when done right) to my 20-week cut that took me through Halloween, Thanksgiving, AND Christmas without missing a single event.

What we're diving into:

✨ Why calorie deficits work (and when they don't—hint: stress, sleep, chronic dieting)

✨ My gradual 20-week cut from 2400 down to 1400 calories

✨ The "whoosh effect" that made me think nothing was working

✨ How to navigate holiday parties while staying on track

✨ Eating for volume so you don't feel like you're starving

✨ Why tracking accurately in GRAMS actually matters

✨ Managing energy drops, mood changes, and social situations

✨ When NOT to start a cut (looking at you, chronic dieters)

✨ Why focusing on ONE goal beats trying to do everything at once

The truth bomb: A cut is a PHASE, not a lifestyle. If you've been dieting at 1600 calories for 10 years, you're not in a phase—you're just existing in misery. This is about going into the fire strategically and getting the hell out.

I'm sharing the raw reality of dropping to 1400 calories in my final four weeks, why I almost lost my shit playing board games with family, the strategic approach that let me crush social events without derailing progress, and why people who claim "calorie deficits don't work" are usually lying about their tracking. Plus the hard truth about why you can't hit PRs and lose fat simultaneously—pick your horse and focus. If you're ready to do a cut the right way or wondering why yours isn't working, this episode is for YOU.

Join Swing To Snatch : ⁠https://www.colleenconlon.com/Kettlebell%20Intensive⁠

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

Hello Kettlebell queen! In this episode, I'm tackling the myth that having a strong, lean body means your social life has to die—and sharing exactly how I navigated my last cut without ghosting everyone I know.

What we're diving into:

✨ Why I used to ghost during cuts (and why I don't anymore)

✨ The strategic approach that lets you show up AND stay on track

✨ How to handle holiday parties, dinners, and events during a fat loss phase

✨ Why saving all your calories for one meal is sabotaging you

✨ The 3,500 calorie truth about actual fat gain vs water weight

✨ Planning around travel and social situations without losing your mind

✨ How to deal with family members who show love by pushing food

✨ Setting boundaries without being a total asshole about it

✨ Why "kind of in, kind of out" gets you nowhere

The truth bomb: Life doesn't have to suck during a cut—but if you're unwilling to be strategic, you're gonna make it suck. You have to pick your hard: planning ahead or staying stuck where you are.

I'm sharing my exact strategies for eating out, handling alcohol during cuts, dealing with my dad who loves filling my glass when I don't want more, and why standing up for your goals isn't selfish—it's necessary. Plus the real talk about when NOT to start a cut (hint: if you're going through major life stress, maybe wait). If you're tired of choosing between your social life and your results, this episode is for YOU.

Join Swing To Snatch : https://www.colleenconlon.com/Kettlebell%20Intensive

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

Hello Kettlebell queen! In this episode, I'm diving deep into the most underrated and unsexy phase of fitness that everyone wants to skip—maintenance. It's not glamorous, but it's the foundation that makes everything else work.

What we're diving into:

✨ Why maintenance is harder than cutting or bulking (and feels boring AF)

✨ How to figure out your actual maintenance calories (most people guess wrong)

✨ My experience going from 3000 calories to finding my true baseline

✨ The emotional eating spiral that derailed my 2023 maintenance phase

✨ Why being honest with your coach/dietitian changes everything

✨ How maintenance sets you up for successful cuts and bulks later

✨ The goal of eventually eating intuitively (but doing the work first)

✨ Why mastering maintenance is like mastering peace

The truth bomb: You can't successfully cut or bulk if you don't know how to maintain. And you definitely can't eat intuitively if you've never learned what your body actually needs to stay stable.

I'm sharing the raw reality of using food to emotionally regulate during my hardest maintenance phase, why lying to your professionals only hurts you, and how this "boring" phase became the foundation for everything that followed. Plus the uncomfortable truth about why your body doesn't care if you're "mostly" tracking your macros. If you're always jumping between extremes or struggling with consistency, this episode is for YOU.

Join Swing To Snatch : https://www.colleenconlon.com/Kettlebell%20Intensive

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

Hello Kettlebell queen! In this episode, I'm answering all your kettlebell questions during a lunchtime chat session—from why they're worth the hype to how complete beginners can get started without feeling intimidated.

What we're diving into:

✨ The real talk about diet and eating habits (context matters)

✨ Quick chat about keto and CHOC Zero (keeping it real)

✨ Why kettlebells deserve all the hype they're getting

✨ How to get started even if you've never touched one before ✨ The key differences between kettlebells and dumbbells (it's bigger than you think)

✨ Realistic time investment for seeing kettlebell results

✨ How to get a full-body workout using just ONE kettlebell

✨ Why expert guidance matters when you're starting out

The truth bomb: Kettlebells aren't just trendy—they're efficient. You can get more done in 20 minutes with one kettlebell than most people do in an hour at a traditional gym.

I'm breaking down exactly what makes kettlebells different from other equipment, how much time you actually need to invest to see results, and why they're perfect for people who want maximum impact with minimal equipment. Plus I'm giving you the honest truth about what to expect based on your goals and training commitment. If you've been curious about kettlebells but didn't know where to start, this episode is for YOU.

Join Swing To Snatch : https://www.colleenconlon.com/Kettlebell%20Intensive

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

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 deadlifts and squats are non-negotiable

✨ The volume requirements most people completely ignore

✨ How to eat enough macros to actually support muscle growth

✨ Real-life success stories from clients who made the switch

✨ Protein intake guidelines that actually work (not just generic advice)

✨ How to balance your workouts with proper nutrition timing

✨ Why tracking your food intake changes everything

The truth bomb: You can't reveal muscle that doesn't exist. If you're skinny but soft, you need to build the foundation before you worry about cutting body fat.

I'm sharing the exact strategies that work for people who've been spinning their wheels doing endless cardio and restrictive dieting, why adequate nutrition is actually the secret to getting lean and defined, and the training approach that builds the muscle you want to see. If you're tired of looking "skinny fat" and ready to build something worth showing off, this episode is for YOU.

Join Rebel Bells : ⁠⁠⁠⁠https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes⁠⁠⁠⁠

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

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 "it's just my uterus" excuse that's keeping you from flat abs

✨ How fitness influencers sell you one thing but built their bodies another way

✨ The unhealthy extremes some instructors use behind closed doors

✨ My aerial arts reality check (this body wasn't built on silks)

✨ How to spot when transformations are too good to be true

✨ The comparison trap and how to flip it into inspiration instead

The truth bomb: If someone claims they got jacked without eating protein or progressive overload training, they're either genetically blessed unicorns, lying about their methods, or using something they're not disclosing.

I'm breaking down exactly how to tell real results from digital fakery, why you need to stop comparing your behind-the-scenes to everyone's highlight reel, and the non-negotiables for actually building the defined, strong body you want. Plus I'm getting honest about my own muscle-building goals and the steroid conversation nobody wants to have. If social media is making you question what's possible or feel like your efforts aren't enough, this episode is for YOU.

Join Rebel Bells : ⁠⁠⁠https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes⁠⁠⁠

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

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 techniques that are still relevant today

✨ Why consistency beats perfection every single time

✨ Going deep vs going wide: the pros and cons of each approach

✨ Learning to read your body's signals (this changes everything)

✨ Skill acquisition and why some abilities stick with you for life

✨ Setting personal fitness goals for long-term development

✨ Why being a one-trick pony might actually be holding you back

✨ The comparison trap that's ruining your progress

✨ Finding your sweet spot on the broad vs deep spectrum

The truth bomb: There's no one-size-fits-all approach to fitness goals. Your training should match your "why"—not what looks cool on Instagram or what everyone else is doing.

Tim and I are breaking down how to align your goals with your training methods, why skill acquisition matters more than you think, and how to avoid the pitfalls of both approaches. If you're feeling scattered in your fitness journey or wondering if you should specialize or diversify, this episode is for YOU.

Join Rebel Bells : ⁠⁠https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes⁠⁠

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

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 videos

✨ Why generalized free content can't give you what you actually need

✨ The accountability gap that's keeping you stuck in the same place

✨ How investing in personalized plans changes everything

✨ Why your results improve dramatically when you have skin in the game

✨ The real cost of staying "cheap" with your fitness journey

✨ When to make the leap from free to paid programming

The truth bomb: Free content keeps you entertained and inspired, but it rarely transforms your body. You get what you pay for—and free usually means you stay exactly where you are.

I'm breaking down why hopping from free workout to free workout is actually expensive AF when you factor in wasted time and lack of results, how personalization and accountability change the game, and why investing in yourself is the fastest route to the body you actually want. If you're tired of spinning your wheels with free content, this episode is for YOU.

Join Rebel Bells : ⁠https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes⁠

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

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 "fun" in fitness (hint: it's not what you think)

✨ The difference between group fitness entertainment and progressive training

✨ Why specificity gets you results faster than variety ever will

✨ Transitioning from fun classes to serious strength training

✨ The role of repetition in actually changing your physique

✨ Introducing my Rebel Bells program for women ready to get serious

The truth bomb: If you want a defined, strong body, you need to be willing to do boring, repetitive work consistently. Fun workouts keep you entertained—disciplined training changes your body.

I'm breaking down why the fitness industry sells you "fun" when what you really need is focus, how to transition from group fitness to strength training that actually works, and why my Rebel Bells program is designed for women ready to stop playing games with their goals. If you're tired of spinning your wheels and ready to get serious about results, this episode is for YOU.

Join Rebel Bells : https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes

Let's Connect:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas