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

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 overload secrets for building real strength

✨ Dealing with people's opinions about your changing body

The truth bomb: Gaining weight as part of a muscle-building plan isn't failure—it's strategic AF and the path to becoming unstoppable.

I'm sharing the raw, unfiltered reality of eating 3k+ calories, the emotional challenges, and why this journey led to the strongest, most confident version of myself. If you're tired of chasing skinny and ready to build something powerful, this episode is for YOU.

Let's Connect:Instagram: @iamcolleenconlon

Produced by: Podcast & Co.

Recorded In: Podcast & Co. Studio in Las Vegas

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 about what it takes to build a body that's capable, confident, and unstoppable.

Whether you're picking up your first kettlebell or ready to level up your strength game, I'm breaking down the science, destroying the myths, and giving you the tools to become the dangerous woman you're meant to be.

New episodes drop 3x a week, starting August 15, 2025.

Because dangerous women don't wait—we lift heavy and live boldly. Hit subscribe and join me in the Strong Over Skinny movement. Your future self will thank you.

Let's Connect:

Instagram: @iamcolleenconlon

Produced by: Podcast & Co.

Recorded In: Podcast & Co. Studio in Las Vegas

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 carbohydrates post-workout. We dive into overcoming mental hurdles related to increasing caloric intake and adopting a surplus for muscle growth. We also explore how each person's nutritional strategy might differ based on their starting point and goals. You'll get practical advice on both pre-workout and post-workout nutrition, the importance of spreading out protein intake throughout the day, and other ways to track progress beyond just the scale. Remember, it's all about focusing on consistent, sustainable habits rather than striving for perfection.

What You'll Hear:

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 approach required for effective nutrition plans and strength training, which AI tools cannot fully replicate. It also highlights the educational background necessary for becoming a dietitian and the benefits of working with them, including real-time feedback and individualized strategies. Additional considerations for hiring a dietitian, such as identifying specific goals and the option of using insurance, are also discussed.

What You'll Hear:

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 the long game in fitness. Also, exciting news—stay tuned for our upcoming year-long transformation program launching in fall 2025! This episode is a deep dive into nutrition, fitness, and what it takes to truly transform your body and mindset.

What You'll Hear:

• 00:00 Introduction and Guest Reintroduction
• 01:10 Colleen's Struggle with Keto and Seeking Help
• 01:56 Starting the Journey with Hillary
• 05:06 Challenges and Realizations in the First Cut
• 06:45 Tracking and Consistency
• 11:32 Transitioning to Maintenance and New Training Goals
• 15:06 Navigating Life and Nutrition
• 19:51 Preparing for the Second Cut
• 29:25 Executing the Second Cut
• 32:21 Entering the Surplus Phase
• 38:01 Daily Weights and Caloric Surplus Challenges
• 39:12 Using the Scale as a Tool
• 41:56 Surplus to Maintenance Transition
• 43:24 The Mental and Physical Strain of Surplus
• 46:26 The Importance of Maintenance Phase
• 49:18 Gradual Deficit and Holiday Challenges
• 51:45 Signs to Stop a Deficit
• 54:22 The Final Month of Deficit
• 56:54 Post-Deficit Reflections and Reverse Dieting
• 01:06:40 The Long Game and Final Thoughts