The Dangerous Woman : Strong Over Skinny

Colleen Conlon
  • 5.0 (109)
  • HEALTH & FITNESS
  • UPDATED BIWEEKLY

Ditch the scale, grab the kettlebells. Host Colleen Conlon delivers no-BS fitness advice for women ready to choose STRONG over skinny. This season brings you raw conversations about kettlebell training, breaking free from diet culture, and building muscle that actually serves your life. Whether you're picking up your first kettlebell or leveling up your strength game, Colleen shares the mindset shifts and training strategies that transformed her life—and will transform yours too. This isn't about becoming smaller, it's about becoming unstoppable. 3 new episodes weekly for dangerous women who lift heavy and live boldly.

  1. OCT 31

    Stop Ghosting Your Goals, Before Your Results Ghost You

    Hello Kettlebell queen! In this episode, I’m talking to the women who keep “ghosting” their goals—and revealing how to get consistent so your results stop ghosting you back. ✨ Why ghosting happens (fear, overwhelm, perfection pressure)✨ The “bank account” analogy for consistency (deposits over zeros)✨ How to set non-negotiables that stick (even on messy weeks)✨ Designing a training schedule you’ll actually keep (2–3 days over quitting)✨ When to choose discipline vs. “fun” — and how to define your real goal✨ Boring-but-effective programming for muscle gain vs. sexy-but-distracting skills✨ Using community and accountability when motivation dips✨ How to restart after you’ve ghosted (without shame or story-spirals) You don’t need perfect days—you need present ones. Small deposits (water, a 15-minute lift, one check-in) compound. Zeros don’t. We get real about why smart, driven women still disappear on themselves: fear of failing at something new, life overload, and unrealistic expectations (“I have to train 5x/week or it’s pointless”). I walk you through reframing consistency with the bank account analogy, setting minimums you can always hit, and choosing a program that matches your season. We also talk about the difference between wanting to feel strong and wanting to be defined (low body fat + visible muscle = specific, sometimes boring work). Finally, we cover how to come back after a hiatus, why support beats white-knuckling, and practical ways to make progress—even when life is lifing. 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

    26 min

  2. OCT 29

    Building Muscle Is Your Life Insurance | Muscle For Surgery Recovery and Pregnancy Prep

    Hello Kettlebell queen! In this episode, I'm joined by Tim Facciola to talk about why building muscle and strength is THE currency you need before life's biggest events—from surgery to pregnancy and everything in between. What we're diving into: ✨ Why muscle is literally a survival metric (BMI's hidden purpose) ✨ How pre-surgery strength training shortens recovery time dramatically ✨ My client who went from 8 weeks to 3 weeks recovery after building muscle ✨ My own abdominal surgery experiences (deconditioned vs conditioned) ✨ ACL injuries and why tissue quality matters for surgery outcomes ✨ Pregnancy: the beautiful trauma your body needs preparation for ✨ Why diastasis and back pain aren't "normal" pregnancy symptoms ✨ Pelvic floor physical therapy (the resource every woman needs) ✨ Our friend PR'ing Turkish getups with a 24kg bell while pregnant ✨ Functional training debate: what it actually means vs the BOSU ball circus The truth bomb: When you're in better physical condition, surgeons can literally SEE the difference in your tissue quality. Your body responds faster, recovers quicker, and has more resources to pull from. Whether it's a planned C-section or an emergency ACL repair—muscle is your insurance policy. Tim and I are breaking down how strength training prevents injury complications, why the medical system treats symptoms instead of root causes, how pregnancy changes your biomechanics (and what to do about it), and why "functional training" gets misunderstood. Plus the real talk about how building muscle NOW sets you up for whatever life throws at you later. If you're planning pregnancy, facing surgery, or just want to be prepared for life's inevitable challenges, 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

    49 min

  3. OCT 27

    Discipline Over Motivation: Why Consistency Beats Feelings Every Time with Tim Facciola

    Hello Kettlebell queen! In this episode, I'm sitting down with Tim Facciola to talk about the one thing that matters more than motivation—DISCIPLINE. And how to actually build it instead of waiting for it to magically appear. What we're diving into: ✨ Why motivation is a fickle muse (and why discipline beats it every time) ✨ The three things you need: your WHY, your HOW, and showing up for the WHAT ✨ The 20-mile march story that changed everything (Team A vs Team B) ✨ Setting your bare minimum (not your perfect day standard) ✨ Why practice beats perfection in every area of life ✨ The difference between "fitting in" workouts vs strategic training ✨ Finding your win every single session (even when it's just "I showed up") ✨ Why 12 weeks is the minimum for seeing real results ✨ The first 6 weeks are neurological changes you can't see (stay consistent anyway) ✨ Your "before anything elses" list (fitness shouldn't be your whole life) The truth bomb: If you wait for perfect conditions or rely on motivation, you'll be waiting forever. Discipline is about setting your bare minimum—what you can do on your WORST day—and showing up for that, no matter what. Good days, bad days, doesn't matter. 20 miles.Tim and I are breaking down why people who wait for motivation never achieve their goals, how to manufacture your own success through small wins, why injury doesn't mean you stop (you pivot), and the uncomfortable truth that if you're desperate for an excuse to skip, something in your WHY or HOW is misaligned. Plus the reminder that fitness should make you a better person in ALL areas of life—not just give you abs. If you struggle with consistency or keeping promises to yourself, 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

    38 min

  4. OCT 24

    Menopause Weight Gain? Do THIS to Build Muscle & Stop Fat Gain

    Hello Kettlebell queen! In this episode, I'm talking to the women in perimenopause and menopause who are doing ALL the research—and revealing why building muscle is the non-negotiable strategy you need RIGHT NOW. What we're diving into: ✨ Why muscle is your best defense against hormonal fat gain ✨ HRT isn't a magic fix without the right habits in place ✨ Kettlebells: the accessible way to build muscle at home ✨ The 8-12 rep range that science proves builds muscle ✨ Why your weighted vest walks aren't cutting it anymore ✨ Progressive overload explained (making workouts harder over time) ✨ The nutrition mistake most perimenopausal women make (low carb/high fat) ✨ Why you need MORE carbs and protein to build muscle ✨ Tracking your food: the reality check most women avoid ✨ The predatory supplement industry targeting desperate women The truth bomb: You can't Mediterranean-diet your way through menopause if your goal is building muscle. Your body needs protein and carbs to repair and build muscle tissue—not just high fat. And HRT alone won't save you if you don't have the foundational habits in place. I'm breaking down the exact strategy for building muscle during this life phase (minimum 3 sets, 8-12 reps, compound movements), why form matters more than ever, how to fuel properly for muscle growth, and why so many companies are exploiting women in this vulnerable season. Plus the real talk about what actually works: strategic lifting + proper nutrition + HRT when needed. If you're in perimenopause/menopause or preparing for it, this episode is for YOU. 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

    16 min

  5. OCT 22

    Building Strength and Consistency To Run 48.6 Miles with Kassidy Owen

    Hello Kettlebell queen! In this episode, I'm sitting down with Kassidy Owen, a badass who ran 48.6 miles in four days, to talk about the mental game of pushing through hard things—in fitness and in life. What we're diving into: ✨ Kassidy's insane Dopey Challenge at Disney (5K, 10K, half, FULL marathon in 4 days) ✨ The mindset that kept her going through 48.6 miles ✨ Why keeping promises to yourself changes EVERYTHING ✨ The "pain cave" and how to survive it (spoiler: affirmations + self-talk) ✨ Words create worlds: music, screensavers, and verbal affirmations that work ✨ How accomplishing fitness goals creates a ripple effect in your entire life ✨ The difference between rigid consistency and flexible discipline ✨ Why food is both fuel AND memories (finding the balance) ✨ Social media toxicity: skinny talk, misinformation, and choosing your influences carefully ✨ Adjusting your routine without losing your edge The truth bomb: Keeping promises to yourself teaches you that you're capable of anything. When you show up for a 23-mile run alone with no one cheering, you prove to yourself you can do hard things—and that confidence explodes into every other area of your life. We're sharing raw stories about crying at mile 22, talking yourself through the pain cave, why hiring a coach is the best investment you'll ever make, and how fitness goals aren't just about aesthetics—they're about building unshakeable confidence. Plus the uncomfortable truth about social media fitness culture and why you need performance goals, not just aesthetic ones. If you need motivation to keep showing up for yourself, this episode is for YOU. Connect with Kassidy: @kassidy.owen Podcast: The In-Between 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

    59 min

  6. OCT 20

    Ozempic Without Therapy Won't Work: Here's Why

    Hello Kettlebell queen! In this episode, I'm sharing my controversial take on GLP-1s and Ozempic—why I support them for some people but not others, and the ONE thing everyone's ignoring that will make or break your results. What we're diving into: ✨ Why I don't judge people taking GLP-1s (if they meet the criteria) ✨ The 6% genetic factor vs the other 94% (this matters) ✨ Who these medications were ACTUALLY designed for ✨ Why skinny people taking Ozempic is basically an eating disorder ✨ The Willow company pushing weight loss to already-small women (WTF?) ✨ My family member who ended up in the hospital doing this unsafely ✨ Why therapy isn't optional—it's the missing link everyone skips ✨ Emotional regulation with food: the root cause nobody addresses ✨ Why the weight will come back if you don't heal the trauma ✨ Three clients on GLP-1s who are doing it RIGHT The truth bomb: You can take the medication, change your eating habits, and start lifting—but if you don't do the mental health work to understand WHY you use food to emotionally regulate, the weight WILL come back. You're just putting a bandaid on a wound that needs stitches. I'm sharing why I support obese individuals using these medications with professional guidance, why shortcuts aren't actually shortcuts, the dark side of unregulated black market GLP-1s, and why skinny people taking appetite suppressants is triggering AF. Plus the uncomfortable truth that most people gain weight because of trauma they don't even realize is "big enough" to address. If you're considering GLP-1s or judging people who take them, this episode is for YOU. 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

    31 min

  7. OCT 17

    Kettlebell Equipment for Beginners: Everything You Actually Need

    Hello Kettlebell queen! In this episode, I'm breaking down exactly what equipment you ACTUALLY need to get started with kettlebells—from the right weights to why you should ditch your sneakers. What we're diving into: ✨ The kettlebell weights you need based on your goals ✨ Testing size bell + what's lighter and heavier (my specific recommendations) ✨ Cast iron vs competition bells: which one for hard style training ✨ Why adjustable kettlebells are a hard pass for me (safety concerns) ✨ The barefoot requirement: why sneakers sabotage your form ✨ Minimalist shoes if you can't go barefoot (or need orthotics) ✨ Forearm protection: training wheels you might need in the beginning ✨ Wrist guards for cleans and snatches (when and why to use them) The truth bomb: You don't need a ton of equipment to start kettlebell training. One properly sized cast iron kettlebell, bare feet, and maybe some wrist protection while you learn—that's it. Everything else is just noise. I'm sharing my exact recommendations for beginners following hard style kettlebell technique (like in my Swing to Snatch program), why competition bells aren't ideal for what we do, the safety issues I've seen with adjustable bells, and why proper foot connection to the ground matters more than you think. Plus when forearm protection is helpful versus when it's a sign your technique needs work. If you're kettlebell curious but overwhelmed by equipment choices, this episode is for YOU. Rebel Bells : ⁠⁠⁠⁠⁠⁠⁠https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes My favorite kettlebell brands: https://www.dragondoor.com/shop-by-department/kettlebells/ https://www.kettlebellkings.com Let's Connect: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@iamcolleenconlon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Produced by: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast & Co. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Recorded In: Podcast & Co. Studio in Las Vegas

    7 min

  8. OCT 15

    Your 'Clean' Diet is Holding You Back From Your Dream Body

    Hello Kettlebell queen! In this episode, I'm calling out the women who eat "clean" but still don't have the defined body they want—and revealing why your food quality is only half the equation. What we're diving into: ✨ Why eating organic and clean foods isn't enough for definition ✨ The difference between "healthy eating" and strategic nutrition for muscle ✨ Macro splits: protein, carbs, and fats actually matter (sorry, salad) ✨ Why most women undereating protein without realizing it ✨ Food freedom is possible (yes, you can eat tacos and ice cream) ✨ The Tetris game of hitting macros while enjoying food ✨ Mental health + food relationships (the pasta conversation) ✨ Why you're not "special"—bodies need the same things to build muscle ✨ Training specificity: it's not just showing up and lifting The truth bomb: You can eat clean forever and never get defined. You need strategic macros, proper timing, and consistent training. There's no way around the requirements—you either play the game or don't expect to win. I'm breaking down why quality food matters but isn't the whole story, the nuance between restriction mentality and strategic eating, how to space your meals for energy and recovery, and why some women need mental health work before they're ready for strict tracking. Plus the real talk about my own food freedom (yes, real ice cream, yes, Kit Kats) and why I hated squats until I reframed them. If you've been eating "clean" but frustrated with your lack of progress, 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

    15 min
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5
out of 5
109 Ratings

About

Ditch the scale, grab the kettlebells. Host Colleen Conlon delivers no-BS fitness advice for women ready to choose STRONG over skinny. This season brings you raw conversations about kettlebell training, breaking free from diet culture, and building muscle that actually serves your life. Whether you're picking up your first kettlebell or leveling up your strength game, Colleen shares the mindset shifts and training strategies that transformed her life—and will transform yours too. This isn't about becoming smaller, it's about becoming unstoppable. 3 new episodes weekly for dangerous women who lift heavy and live boldly.

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