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, 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
Hello Kettlebell queen! In this episode, I'm diving deep into the most underrated and unsexy phase of fitness that everyone wants to skip—maintenance. It's not glamorous, but it's the foundation that makes everything else work.
What we're diving into:
✨ Why maintenance is harder than cutting or bulking (and feels boring AF)
✨ How to figure out your actual maintenance calories (most people guess wrong)
✨ My experience going from 3000 calories to finding my true baseline
✨ The emotional eating spiral that derailed my 2023 maintenance phase
✨ Why being honest with your coach/dietitian changes everything
✨ How maintenance sets you up for successful cuts and bulks later
✨ The goal of eventually eating intuitively (but doing the work first)
✨ Why mastering maintenance is like mastering peace
The truth bomb: You can't successfully cut or bulk if you don't know how to maintain. And you definitely can't eat intuitively if you've never learned what your body actually needs to stay stable.
I'm sharing the raw reality of using food to emotionally regulate during my hardest maintenance phase, why lying to your professionals only hurts you, and how this "boring" phase became the foundation for everything that followed. Plus the uncomfortable truth about why your body doesn't care if you're "mostly" tracking your macros. If you're always jumping between extremes or struggling with consistency, 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 answering all your kettlebell questions during a lunchtime chat session—from why they're worth the hype to how complete beginners can get started without feeling intimidated.
What we're diving into:
✨ The real talk about diet and eating habits (context matters)
✨ Quick chat about keto and CHOC Zero (keeping it real)
✨ Why kettlebells deserve all the hype they're getting
✨ How to get started even if you've never touched one before ✨ The key differences between kettlebells and dumbbells (it's bigger than you think)
✨ Realistic time investment for seeing kettlebell results
✨ How to get a full-body workout using just ONE kettlebell
✨ Why expert guidance matters when you're starting out
The truth bomb: Kettlebells aren't just trendy—they're efficient. You can get more done in 20 minutes with one kettlebell than most people do in an hour at a traditional gym.
I'm breaking down exactly what makes kettlebells different from other equipment, how much time you actually need to invest to see results, and why they're perfect for people who want maximum impact with minimal equipment. Plus I'm giving you the honest truth about what to expect based on your goals and training commitment. If you've been curious about kettlebells but didn't know 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 breaking down the biggest mistake skinny people make when trying to get abs and definition—spoiler alert: it's NOT doing more cardio or eating less food.
What we're diving into:
✨ Why being "skinny fat" means you need to BUILD, not shrink
✨ The 8-12 rep range that actually creates muscle definition
✨ Why compound exercises like deadlifts and squats are non-negotiable
✨ The volume requirements most people completely ignore
✨ How to eat enough macros to actually support muscle growth
✨ Real-life success stories from clients who made the switch
✨ Protein intake guidelines that actually work (not just generic advice)
✨ How to balance your workouts with proper nutrition timing
✨ Why tracking your food intake changes everything
The truth bomb: You can't reveal muscle that doesn't exist. If you're skinny but soft, you need to build the foundation before you worry about cutting body fat.
I'm sharing the exact strategies that work for people who've been spinning their wheels doing endless cardio and restrictive dieting, why adequate nutrition is actually the secret to getting lean and defined, and the training approach that builds the muscle you want to see. If you're tired of looking "skinny fat" and ready to build something worth showing off, 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 exposing the deceptive AF world of social media fitness and why that "perfect" body on your feed is probably lying to you—and how it's messing with your goals.
What we're diving into:
✨ How AI and digital manipulation are creating impossible standards
✨ Why bodies look different at 7 AM vs 7 PM (and influencers know it)
✨ The "it's just my uterus" excuse that's keeping you from flat abs
✨ How fitness influencers sell you one thing but built their bodies another way
✨ The unhealthy extremes some instructors use behind closed doors
✨ My aerial arts reality check (this body wasn't built on silks)
✨ How to spot when transformations are too good to be true
✨ The comparison trap and how to flip it into inspiration instead
The truth bomb: If someone claims they got jacked without eating protein or progressive overload training, they're either genetically blessed unicorns, lying about their methods, or using something they're not disclosing.
I'm breaking down exactly how to tell real results from digital fakery, why you need to stop comparing your behind-the-scenes to everyone's highlight reel, and the non-negotiables for actually building the defined, strong body you want. Plus I'm getting honest about my own muscle-building goals and the steroid conversation nobody wants to have. If social media is making you question what's possible or feel like your efforts aren't enough, 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 joined by special guest Tim Facciola for a deep dive into one of the biggest questions in fitness—should you go BROAD and try everything, or go DEEP and master one thing? Spoiler: the answer might surprise you.
What we're diving into:
✨ The awkward beginnings that led to this conversation (we're keeping it real)
✨ Ancient Persian training techniques that are still relevant today
✨ Why consistency beats perfection every single time
✨ Going deep vs going wide: the pros and cons of each approach
✨ Learning to read your body's signals (this changes everything)
✨ Skill acquisition and why some abilities stick with you for life
✨ Setting personal fitness goals for long-term development
✨ Why being a one-trick pony might actually be holding you back
✨ The comparison trap that's ruining your progress
✨ Finding your sweet spot on the broad vs deep spectrum
The truth bomb: There's no one-size-fits-all approach to fitness goals. Your training should match your "why"—not what looks cool on Instagram or what everyone else is doing.
Tim and I are breaking down how to align your goals with your training methods, why skill acquisition matters more than you think, and how to avoid the pitfalls of both approaches. If you're feeling scattered in your fitness journey or wondering if you should specialize or diversify, 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 exposing the truth about free fitness content—why it feels like a bargain but might actually be costing you your results and wasting your most valuable resource: TIME.
What we're diving into:
✨ Why free fitness content is so damn tempting (and why that's the problem)
✨ The hidden costs of following random Instagram workouts and YouTube videos
✨ Why generalized free content can't give you what you actually need
✨ The accountability gap that's keeping you stuck in the same place
✨ How investing in personalized plans changes everything
✨ Why your results improve dramatically when you have skin in the game
✨ The real cost of staying "cheap" with your fitness journey
✨ When to make the leap from free to paid programming
The truth bomb: Free content keeps you entertained and inspired, but it rarely transforms your body. You get what you pay for—and free usually means you stay exactly where you are.
I'm breaking down why hopping from free workout to free workout is actually expensive AF when you factor in wasted time and lack of results, how personalization and accountability change the game, and why investing in yourself is the fastest route to the body you actually want. If you're tired of spinning your wheels with free content, 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
