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

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 that actually fuels your body

✨ Why you NEED protein, carbs, and fats in every snack meal

✨ How to keep your energy steady and muscles fed

✨ Simple swaps to make your girl dinner work FOR you, not against you

The truth bomb: Just because it's trendy doesn't mean it's nourishing your body. Those aesthetic charcuterie boards might look cute, but they're not giving you what you need to stay strong.

I'm sharing my go-to girl dinner formula that keeps me satisfied, energized, and on track with my goals—plus simple tips to upgrade whatever snack situation you're working with. If you want to enjoy the trend without sacrificing your progress, 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 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 ✨ My Swing to Snatch program strategies that actually work ✨ Why consistency and habit formation beat quick fixes every time ✨ Setting realistic expectations for long-term success

The truth bomb: You can't cut down to muscle that doesn't exist. If you want definition, you need to BUILD it first—then reveal it later.

I'm breaking down why strength training and eating enough comes before any deficit, how to play the long game for results that actually last, and why the women who dedicate time to building phases are the ones who get the bodies they actually want. If you're tired of spinning your wheels and ready to do this the RIGHT way, this episode is for YOU.

Let's Connect:

Instagram: ⁠@iamcolleenconlon⁠

Produced by: Podcast & Co.

Recorded In: Podcast & Co. Studio in Las Vegas