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.
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.
Hello Kettlebell queen! In this episode, we’re getting brutally honest about what it actually takes to build a strong, defined body — and why the thing holding you back isn’t discipline, motivation, or effort… it’s your environment, boundaries, and support system.
✨ The true non-negotiables for a strong, defined body (no fluff, no hacks)
✨ Why lifting at least 3x/week is required — not optional
✨ The real reason you “don’t have time” (and how to get it back)
✨ How people-pleasing and weak boundaries stall your physical progress
✨ Why doing everything for everyone else costs you your results
✨ Asking for help as leverage, not weakness
✨ Delegation strategies that actually save time (at home + at work)
✨ Tracking macros when you’re exhausted — and how to make it easier
✨ Why cheap, simple food works just as well as “perfect” food
✨ When Pilates, cardio, and bootcamps help — and when they’re just distractions
✨ Choosing priorities honestly instead of pretending you “don’t have time”
✨ How seasons of life affect goals (and why that’s okay)
✨ Effort vs. conditions: why better support beats trying harder
If you want a defined body, the work is simple — but it is non-negotiable. You either create the conditions to support it, or you accept that the goal isn’t the priority right now. Both are valid. Pretending otherwise just keeps you stuck.
Rebel Bells: https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes
Let’s Connect:Instagram: @iamcolleenconlonProduced by: Podcast & Co. Recorded In: Podcast & Co. Studio in Las Vegas
Sources
Rebel Bells: https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes
Let’s Connect:
Instagram: @iamcolleenconlon | www.instagram.com/@iamcolleenconlon
Produced by: Podcast & Co.
Recorded in: Podcast & Co. Studio in Las Vegas
Hello Kettlebell queen! In this episode, we’re having a no-BS reality check about building muscle — because if your program feels “too easy,” it’s probably not the program. It’s the execution.
What You'll Hear
✨ Why lifting heavy alone won’t make you bulky
✨ The 8–12 rep hypertrophy range explained (and why it matters)
✨ Why straight sets build more muscle than circuit-style training
✨ How poor form makes good programs feel “easy”
✨ Full range of motion vs. half reps (and why depth matters)
✨ Tempo, pauses, and time under tension for real muscle growth
✨ Why your body looks for shortcuts — and how to stop compensating
✨ How fear, ego, or rushing reps caps your progress
✨ What intensity should actually feel like (jelly legs, heavy breathing, earned rest)
✨ The mental grit required to push through reps 9–12
✨ Why learning to lift well must come before training hard
Building a strong, defined body isn’t about random effort — it’s about intentional intensity backed by solid skill.
We break down what muscle-building really requires: proper rep ranges, enough sets, slow controlled tempo, and weights that actually challenge you when your form is locked in. This episode dives deep into why skipping range of motion, rushing reps, bouncing out of the bottom, or playing it safe with weight keeps you stuck — even when you’re “consistent.” We also talk about the mental side of hypertrophy: learning to stay in discomfort long enough for change to happen, without beating yourself into the ground. If you want a body that’s dangerous and defined, you have to be willing to get uncomfortable — strategically, safely, and on purpose .
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
Sources
Rebel Bells: https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes
Let’s Connect:
Instagram: @iamcolleenconlon | www.instagram.com/@iamcolleenconlon
Produced by: Podcast & Co.
Recorded in: Podcast & Co. Studio in Las Vegas
Hello Kettlebell queen! In this episode, we’re having a very real conversation about why lifting for years doesn’t automatically make you advanced — and why technique, intention, and progressive overload matter way more than time served in the gym.
What You'll Hear:
✨ Why lifting heavy alone will not make you bulky
✨ The difference between training for years vs. actually progressing
✨ Why technique is the foundation that unlocks strength and muscle
✨ How poor alignment, breathing, and tension cap your results
✨ What progressive overload really looks like (and when weight should go up)
✨ Beginner, intermediate, advanced, elite — how lifters actually move through stages
✨ Why age is not a limitation for getting stronger
✨ Skill acquisition vs. load increases (and when each matters)
✨ Why random workouts sabotage “strong and defined” goals
✨ How ego blocks progress — and why stepping back moves you forward
Consistency without strategy will only take you so far. Strength is a skill, and skills can’t be rushed.
Rebel Bells: https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes
Let’s Connect:
Instagram: @iamcolleenconlon | www.instagram.com/@iamcolleenconlon
Produced by: Podcast & Co.
Recorded in: Podcast & Co. Studio in Las Vegas
Hello Kettlebell queen! In this episode, we’re doing a family-drama, holiday Q&A — because nothing brings out bad fitness advice quite like Aunt Carol, your mom’s fear of lifting, and someone telling you to “just tone with light weights.” Blinders up. Experts only.
What You'll Hear:
✨ How to respond when Aunt Carol says “you don’t need muscles”
✨ What to tell your mom when she’s afraid lifting will hurt you
✨ Why wanting muscle is about function, confidence, and longevity
✨ How to explain food tracking without sounding obsessive
✨ When tracking is empowering vs. when it becomes rigid
✨ How to start tracking if you’ve never done it before (baby steps)
✨ Why “toning with light weights” is not a thing (science > opinions)
✨ The rep ranges that actually build defined arms (8–12 reps, compound lifts)
✨ How to stay grounded when family comments are more about them than you
✨ Why blinders + expert guidance = results that last
You don’t owe anyone an explanation for wanting more. Wanting muscle, strength, and definition isn’t insecurity — it’s intentionality.
Rebel Bells: https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes
Let’s Connect:
Instagram: @iamcolleenconlon | www.instagram.com/@iamcolleenconlon
Produced by: Podcast & Co.
Recorded in: Podcast & Co. Studio in Las Vegas
Hello Kettlebell queen! In this episode, I’m inviting you into a deeper layer of what The Dangerous Woman truly is — not just the body you’re building, but the self you’re reclaiming. This one is for the women shedding people-pleasing, breaking generational patterns, and choosing to be controlled by no one but themselves.
✨ What being a “dangerous woman” really means (and why it threatens people)
✨ Strong over skinny: redefining what you want, not what society wants
✨ How lifting became the gateway to reclaiming personal power
✨ The family dynamics that push us into people-pleasing
✨ The breaking point: when chaos forces you to choose yourself
✨ EMDR, therapy, and the inner rewiring that changes everything
✨ Why you must practice your boundaries in the storm, not the calm
✨ How to stop living for others and reconnect with your inner child
✨ Reclaiming play, desire, and authenticity to find your true self
✨ Becoming untamed, uncontrollable, and guided only by your own voice
The dangerous woman isn’t reckless — she’s self-led. She knows who she is, what she wants, and she refuses to shrink for anyone else’s comfort.
Rebel Bells: https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes
Let’s Connect:
Instagram: @iamcolleenconlon | www.instagram.com/@iamcolleenconlon
Produced by: Podcast & Co.
Recorded in: Podcast & Co. Studio in Las Vegas
Hello Kettlebell queen! In this episode, I’m talking to the women heading into the holidays with goals, confidence… and an Aunt Carol or two waiting to derail them. We’re breaking down why lifting heavy won’t make you bulky, why your relatives’ opinions don’t count as science, and how to protect your progress when the food comments start flying.
✨ Why heavy kettlebells don’t make you bulky (and what actually does)
✨ How to handle food-policing relatives without losing your mind
✨ The real fat-loss goal: eating as much as you can while still making progress
✨ Low-cal myths vs. sustainable results (stop living at 1,200 calories)
✨ Reverse dieting 101: how to maintain results after a cut
✨ Why fast weight loss ≠ better weight loss (hello, energy + strength)
✨ Body comments as body-shaming—even when they sound like compliments
✨ Mindset + therapy + boundaries: the armor that actually protects your goals
✨ How to tune out “Aunt Carol energy” and stay aligned with the experts you trust
You don’t need approval—you need alignment. Your body, your goals, your plan. Other people’s confusion about your choices is not your problem.
Rebel Bells: https://www.colleenconlon.com/team-rebel-bells-kettlebell-classes
Let’s Connect:
Instagram: @iamcolleenconlon | www.instagram.com/@iamcolleenconlon
Produced by: Podcast & Co.
Recorded in: Podcast & Co. Studio in Las Vegas
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
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
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
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
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:
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
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
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
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
Hello Kettlebell queen! In this episode, I'm busting the biggest myth holding women back from lifting—that weights make you bulky. Spoiler: they don't. Your nutrition does.
What we're diving into:
✨ What ACTUALLY makes you bulky (hint: it's not lifting)
✨ Why eating in a calorie surplus is the only way to gain significant mass
✨ What happens when women lift without changing their nutrition
✨ The difference between building muscle and looking "bulky"
✨ Why most women aren't willing to do what it takes to actually bulk
✨ How to lift, build muscle, and stay lean (it's possible)
✨ The Melania transformation: from "bulky gym rat" to shredded
✨ Strategic nutrition + lifting = your actual goal (not bulk)
The truth bomb: Lifting weights on their own won't make you bulky. Period. Unless your nutrition is intentionally fueling a surplus, you're not gaining significant mass. Women don't accidentally become She-Hulk from squats.
I'm breaking down why the "lifting makes women bulky" myth is perpetuated by people who either don't understand nutrition or are trying to scare you into their offer, why some women see decreased body fat when they start lifting (because metabolism increases), and why you can absolutely lift, build beautiful muscle, and never enter a bulky phase. Plus the real talk about what actually DOES create that bulky look—years of consistent eating in surplus, often combined with performance-enhancing drugs. If you've been scared to lift because of the bulk myth, 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 into the uncomfortable truth about change—and why getting uncomfortable is actually the path to becoming the strongest version of yourself.
What we're diving into:
✨ Why discomfort is temporary but the results are permanent
✨ The difference between pain and productive discomfort
✨ My Swing to Snatch program: 13 weeks from basic to badass
✨ Learning kettlebell skills is messy (and that's the point)
✨ How children learn to walk (they fall, but they keep going)
✨ Pushing past mental limits vs pushing through actual pain
✨ The ripple effect of getting uncomfortable in ONE area of life
✨ The Phoenix metaphor: dying to your old self to rebirth stronger
The truth bomb: You don't grow in your comfort zone. Discomfort is a PHASE, not a permanent state. And when you're willing to get uncomfortable in fitness, you often realize you're stronger everywhere else too.
I'm sharing why I tell myself "push past discomfort" during my hardest workouts, the stories of Swing to Snatch graduates who left toxic relationships and careers after realizing their strength, and why that moment of "I don't wanna do this" is actually where transformation happens. Plus the powerful lesson that getting uncomfortable in one area creates a ripple effect in your entire life. If you're in a season of discomfort—whether it's a cut, learning new skills, or facing change—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 exactly where to start if you're brand new to kettlebells—no fancy moves required, just the foundational exercises that actually build serious strength.
What we're diving into:
✨ The best beginner-friendly kettlebell exercises (they work, I promise)
✨ Why you need to earn advanced moves through prerequisites
✨ The learning curve: hike back before swings, deadlifts before hike backs
✨ How I teach a goblet squat over 30 minutes (not 60 seconds)
✨ Why nuance matters more than you think for results
✨ The basics I STILL use after years of training
✨ A simple beginner workout you can try RIGHT NOW
✨ EMOM structure breakdown: deadlifts, farmer's holds, goblet squats
The truth bomb: You don't need fancy kettlebell moves to see results. The basics—deadlifts, squats, rows—never die. Even advanced lifters go back to these foundational exercises because they WORK.
I'm sharing the exact beginner progression that sets you up for success, why rushing to advanced moves sabotages your progress, and a 12-20 minute EMOM workout you can do today with just your testing bell. Plus I'm breaking down my Golden Standard series where I teach these skills in depth so you actually understand what you're doing. If you're new to kettlebells and overwhelmed by 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 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