The Dangerous Woman : Strong Over Skinny

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 disasters

✨ My own girl dinner formula th...

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 gains" to transform your body faster...

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 gaining weight ON PURPOSE

✨ Progressive over...

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 life, and giving you the real talk ab...

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 need for adequate protein and carbohy...

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 episode emphasizes the nuanced appro...

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 importance of daily weigh-ins and playing t...

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. Let's embrace them, knowing that be...

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 building in a supportive environme...

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 tailored training and nutrition can m...

In this episode, we're diving deep into the world of fitness, specifically focusing on abs and core training. I share my personal story, from my childhood obsession with six-pack abs to the challenges I faced after multiple abdominal surgeries. Discover how kettlebell training helped me regain core strength and why it's a great choice for beginners. I'll also discuss the difference between training for a strong core and training fo...

In this episode, we dive deep into the fundamentals of squatting and deadlifting with a kettlebell, emphasizing the importance of creating tension and using proper breath techniques. For those new to strength training or looking to fine-tune their technique, this comprehensive guide breaks down the nuances between squats and deadlifts, highlighting which muscles each exercise targets. Listeners will learn how to create lower and up...

In this episode, I'm encouraging you to not just look right but feel right in your strength training. Achieving superhero-level strength requires a progressive training program and good form. From my journey with deadlifts to overcoming post-surgical challenges, I discuss the importance of feeling the correct muscles. Women's pelvic floor issues post-childbirth and the significance of skill acquisition are highlighted. Trauma can a...

Last night, I got really fired up and posted a video on social media that I’m so glad I shared. It gave me a perspective to address a younger, insecure version of myself. The video showcased different foods and what 100 calories look like, emphasizing how quickly these extras can add up, rather than bashing the foods themselves. I received a comment suggesting the issue was food quality, not calories, which led me to reflect on dif...

In this episode of the Dangerous Women Podcast, host Colleen explores the emotional and physical evolution involved in fitness transformations, particularly within the context of social media comparisons. She reflects on her personal journey from overcoming an eating disorder, fluctuating weight through various fitness phases, to finding strength and building muscle through effective strength training and nutritional adjustments. C...

Today I'm fired up about some dangerous diet advice circulating on 'Skinny Talk' on TikTok. In this episode, I share my personal journey with eating disorders starting at age 12, my struggles with disordered eating habits, and how therapy, strength training, and working with a registered dietician transformed my relationship with food. I'll debunk the harmful 'eat small, be small' myth and explain why eating nutrient-dense foods is...

Today I'm stepping away from the fitness chat to talk about something just as important: joy. Earlier this year, I read an amazing book called 'Lilith,' which reimagines Lilith, Adam's first wife, as a powerful symbol of equality and self-worth. This got me thinking about how we can bring more joy into our everyday lives. From my morning coffee routine to dressing in sparkly outfits that make me smile, I've found that joy is all ab...

In this episode, I take a deep dive into some eye-opening TikTok trends like Water Talk, Fat Talk, and Skinny Talk. I share my reactions and concerns, especially about the misinformation and unhealthy behaviors these trends might promote. I also touch on the growing use of GLP-1 medications, offering my thoughts and personal experiences, and emphasize the importance of developing healthy, sustainable habits. Join me as I navigate t...

In this episode,we're tackling a common question: Is lifting heavy going to make me look like a man? Short answer—absolutely not for the majority of women! We'll dive into why lifting heavy weights won't make you bulky, explore the science behind building muscle, and debunk myths surrounding women and heavy lifting. I'll share my own experiences and explain why lifting heavy can actually make you look strong, sexy, and feel like a ...