The Dangerous Woman : Strong Over Skinny

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 to keep changing

✨ How to establish your true maintenance calories (it's trickier than you think)

✨ Why the gradual approach beats the all-or-nothing mentality

✨ Making sure your nutrition AND lifting programs actually align

✨ Finding peace in the plateau (instead of panicking about it)

✨ Why mastering maintenance sets you up for successful cuts and bulks

✨ The mindset shifts that make this phase feel empowering, not boring

The truth bomb: You can't successfully cut or bulk if you don't know how to maintain. This "boring" phase is actually where you prove to yourself that you can sustain results long-term instead of yo-yoing forever.

I'm sharing why maintenance feels so much harder than cutting (even though it shouldn't), the peace that comes with not constantly trying to change your body, and why this phase is the secret weapon most people skip. If you're struggling with staying consistent or always jumping between extremes, this episode is for YOU.

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 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 barely able to move to finding my strength again

✨ Discovering kettlebells during my healing journey

✨ The game-changing impact of pelvic floor physical therapy

✨ Using visualization techniques to overcome physical limitations

✨ Finding light in the darkest moments of your health journey

✨ Why being a pioneer in your own recovery is sometimes necessary

The truth bomb: Sometimes the medical system fails you, and you have to become your own advocate, researcher, and recovery coach. Your comeback story starts with refusing to accept "this is just how it is."

I'm sharing the most vulnerable parts of my health journey, how I went from surgical complications to becoming stronger than ever, and the mindset shifts that carried me through when everything felt impossible. If you're facing health challenges or rebuilding after setbacks, this episode is for YOU.

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 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 bands)

✨ The difference between what influencers sell vs what they actually do

✨ How heavy compound lifts create the physique everyone wants

✨ Why eating adequately is non-negotiable for muscle building

✨ The importance of lifting progressively heavier over time

✨ How to spot when someone's marketing doesn't match their methods

✨ Why personalized training beats trendy workouts every time

The truth bomb: You cannot pulse and stretch your way to a muscular, defined physique. That body was built with barbells, dumbbells, and adequate nutrition—not reformer classes and 3-pound weights.

I'm breaking down exactly why this kind of misleading marketing pisses me off, what actually builds the strong, defined body you want, and how to cut through the fitness industry BS to find what really works. If you're tired of wasting time on workouts that promise results they can't deliver, this episode is for YOU.

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 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 science behind gradually increasing calories after a deficit

✨ Why consistency and following the plan is EVERYTHING

✨ Common fears and misconceptions about eating more food

✨ Why the scale becomes your frenemy during this process

✨ The mental and emotional rollercoaster nobody warns you about

✨ Having the right mindset for long-term success

The truth bomb: Reverse dieting isn't just about adding calories back—it's about healing your relationship with food, your body, and breaking the restrict-binge cycle that keeps so many women trapped.

I'm sharing the raw truth about what it's really like to eat more food after months in a deficit, the fears that come up, why working with professionals changed everything for me, and the mindset shifts that make or break your success. If you're coming out of a cut or terrified of eating more calories, this episode is for YOU.

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 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

✨ Getting every test imaginable (including a colonoscopy) with zero answers

✨ The frustrating hunt for triggers that weren't food-related

✨ The anxiety-gut connection that changed everything for me

✨ How emotional stress literally shows up in your body

✨ Why mental health IS physical health (not separate things)

✨ Setting boundaries to protect your peace AND your gut

✨ Nervous system regulation tools that actually work

The truth bomb: You can eat all the greens and take all the probiotics in the world, but if your nervous system is dysregulated from stress and anxiety, your gut is going to keep rebelling no matter what you feed it.

I'm sharing the raw reality of feeling dismissed by medical professionals, the relief of finally connecting the dots between my anxiety and physical symptoms, and the practical tools that helped me regulate my nervous system and heal my gut. If you're dealing with unexplained health issues or wondering if stress is affecting your body, this episode is for YOU.

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 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)

✨ Kettlebells vs Pilates: what each actually gives you

✨ The real-world strength that translates to your actual life

✨ Why kettlebell mastery feels exclusive (and kinda badass)

✨ How kettlebells are finally having their moment in the U.S.

✨ My personal kettlebell achievements (book writing + Guinness World Record!)

✨ Why the kettlebell queendom needs YOU

The truth bomb: Kettlebells don't just build muscle—they build confidence, power, and a connection to your body that trendy workouts can't touch. This is strength that serves your LIFE, not just your Instagram.

I'm sharing why this one piece of equipment became my gateway to feeling unstoppable, how it differs from everything else you've tried, and why I believe every woman deserves to experience what it feels like to be truly STRONG. If you're ready to join the revolution and discover what your body is actually capable of, this episode is for YOU.

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 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 your gut works

✨ The power of being proactive instead of waiting for permission

✨ My blonde hair transformation (and what it taught me about evolution)

✨ How opportunities show up when you're ready to seize them

✨ Why your unique path doesn't need to make sense to anyone else

The truth bomb: That deep, unexplainable desire you feel? That's not random. That's your soul telling you what you're meant to pursue—and the longer you ignore it, the louder it gets.

I'm sharing raw stories about following those inner nudges that don't make logical sense, why being "ready" is often just fear in disguise, and how some of the best decisions I've made started with just trusting that pull in my gut. If you've been feeling called toward something but talking yourself out of it, this episode is for YOU.

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 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 30 days (it depends on THIS)

✨ How kettlebells stack up against Pilates and yoga trends

✨ The biggest mistake people make with kettlebells (hint: treating them like dumbbells)

✨ My accidental kettlebell origin story (I totally BS'd my way into it)

✨ Are those TikTok kettlebell challenges actually worth your time?

✨ Why random workouts give you random results

The truth bomb: A kettlebell isn't just a dumbbell with a handle. It's an unforgiving teacher that will tell you immediately if you're doing something wrong—and that's exactly why it works so well.

I'm breaking down realistic expectations for different training scenarios, why consistency beats perfection every time, and how to tell if those social media challenges are moving you toward your goals or just entertaining you. If you've been curious about kettlebells but overwhelmed by all the conflicting info out there, this episode is for YOU.

Let's Connect:

Instagram: ⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠

Produced by: ⁠⁠Podcast & Co. ⁠⁠

Recorded In: Podcast & Co. Studio in Las Vegas

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 & Resources:

National Eating Disorders Association (NEDA)

Live chat available on their website

Hello Kettlebell queen! In this episode, I'm sharing the most vulnerable part of my story—my eating disorder journey that started in sixth grade and how I found my way back to food freedom and self-love.

What we're diving into:

✨ How it all started with a "friend" who taught me to hide bulimic behaviors

✨ The terrifying moment I had to confront my parents

✨ My turning point and what finally clicked for me

✨ Experimenting with other harmful methods (the ugly truth)

✨ Understanding the deeper psychological issues beneath the surface

✨ How to support someone you love who's struggling

✨ The self-care you need when you're in the support role

✨ Why lasting change only happens when YOU'RE ready

The truth bomb: You can't save someone who isn't ready to be saved. But when they are ready, your support can be everything.

I'm getting raw about the darkest period of my life, the family dynamics, the professional help that worked (and what didn't), and how I learned that healing is a choice only I could make. If you're struggling or supporting someone who is, this episode carries a message of hope and the reminder that change IS possible.

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 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 increasing your calories

✨ Why most people are terrified of eating more (spoiler: it's not rational)

✨ Following the plan even when your brain fights you

✨ The mental health aspect nobody talks about

✨ Dealing with weight fluctuations like a boss

✨ Overcoming the fear and embracing more food

The truth bomb: Your relationship with food and your body doesn't magically fix itself when you hit your goal weight. The reverse diet phase is where the real work—and real freedom—begins.

I'm getting raw about the mental and emotional challenges of going from deficit to maintenance, why patience and consistency are everything, and how professional guidance literally changed my life. If you're coming out of a cut or terrified of eating more food, this episode is for YOU.

Let's Connect:

Instagram: ⁠⁠⁠@iamcolleenconlon⁠⁠⁠

Produced by: ⁠Podcast & Co. ⁠

Recorded In: Podcast & Co. Studio in Las Vegas