Hello Kettlebell queen!
In this episode, we’re dismantling one of the most overused excuses in the fitness space — “it’s my hormones” — and replacing it with truth, accountability, and real strategy. This is a candid conversation about why most women aren’t stuck because of biology, but because they’re avoiding progressive strength training, intentional nutrition, and the uncomfortable awareness that actually drives results.

This episode is about power. Not punishment. Not restriction. And definitely not outsourcing responsibility to hormones when the fundamentals aren’t even in place.

✨ Why “it’s my hormones” is often a distraction from fundamentals
✨ What progressive strength training actually looks like (and why most women aren’t doing it)
✨ The myth of lifting heavy making women bulky
✨ Why muscle gain and fat gain are not the same thing
✨ How unintentional calorie surpluses happen — even when you’re “eating healthy”
✨ Lean protein vs. protein + fat (and why calories sneak up fast)
✨ Why macro tracking is awareness, not obsession
✨ When tracking isn’t appropriate yet — and why mental health comes first
✨ Healing your relationship with food before chasing aesthetics
✨ Why elite results require elite honesty
✨ Skinny goals vs. strong goals — and how worth gets tangled in both
✨ Using data instead of emotion to guide nutrition decisions
✨ Therapy as a missing piece in sustainable body transformation
✨ Why avoidance keeps you stuck longer than any plan ever will
✨ Taking responsibility without shame — and reclaiming your power

You don’t accidentally get bulky.
You accidentally eat without intention.

We get real about why so many women want advanced-level physiques while still training like beginners, avoiding load progression, under-eating protein, over-consuming fats, and refusing to track. We unpack why tracking macros can feel triggering — especially for women with a history of disordered eating — and why doing the mental health work first can be the difference between obsession and empowerment.

This episode reframes tracking as a learning tool, not a life sentence. We talk about how data creates freedom, how awareness replaces fear, and why healing your relationship with food is often the final unlock to building a strong, defined body that actually lasts.

This is your reminder:
A dangerous woman doesn’t avoid the truth.
She uses it to her advantage.

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, we’re reframing your body as a home you get to design — not something to apologize for, shrink, or justify. This is a deep, grounded conversation about aesthetics, presence, energy, and choosing how you want to be seen in the world.

✨ Your body as a home: decorating the vessel you live in
✨ Why lifting heavy doesn’t make women bulky — it signals discipline and respect
✨ How your body tells a story before you ever open your mouth
✨ Being seen as strong, capable, and intentional — and why that feels powerful
✨ Trusting the process of muscle building, recomposition, and long-term vision
✨ Skinny vs. lean with muscle — and why confidence doesn’t come from size
✨ Strength as something you earn (not genetics, not luck)
✨ Masculine + feminine energy: strength, sensuality, and presence coexisting
✨ Why aesthetic goals aren’t vain — obsession is the real issue
✨ The difference between healthy definition and disordered control
✨ How energy, posture, and openness change how people respond to you
✨ Letting go of other people’s preferences about your body
✨ Choosing your goals for yourself — not validation, approval, or worth
✨ Remodeling your body with intention, patience, and respect

Your body tells a story — the only question is whether it’s one you chose.

We explore how muscle represents more than aesthetics: dedication, consistency, trust in yourself, and personal power. I share reflections on being perceived as disciplined, strong, and magnetic — and why building muscle changed not just how I look, but how I move through spaces and how people respond to me. We talk about skinny vs. strong, confidence vs. hiding, and why your size has far less to do with your presence than your relationship with your body. This episode is an invitation to stop outsourcing your preferences, honor what you want your home to feel like, and create it in a way that’s healthy, intentional, and deeply aligned.

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 breaking down the difference between being strong, looking strong, and doing both on purpose — and why lifting is the non-negotiable if you want any of it. This is your permission slip to stop chasing “skinny” and start building something earned.

What You'll Hear:

✨ Strong vs. looking strong — and why they’re not the same goal
✨ Why lifting is required (no exceptions) if you want strength or definition
✨ Strength training (3–5 reps) vs. hypertrophy training (8–12 reps) explained
✨ Why trying to do everything at once splits your progress
✨ The truth about starting “weak” — and why everyone starts there
✨ How elite strength is built over years, not weeks
✨ Why coaching accelerates confidence, skill, and results
✨ Breath, tension, and presence: the invisible skills that unlock strength
✨ Why muscle doesn’t magically appear from weight loss alone
✨ Building muscle first, then revealing it (low body fat + intention)
✨ Progressive overload and specificity: matching the program to the goal
✨ Why beginners don’t need more motivation — they need guidance
✨ Confidence as the real byproduct of getting strong
✨ Meeting yourself where you are instead of rushing the process

If you want to be strong, you have to lift.
If you want to look strong, you have to lift intentionally.
Skinny is passive. Strength is chosen.

We get real about the long game of becoming strong — physically and mentally. I share my own journey from deadlifting a 25-lb kettlebell to hitting elite standards, the years of coaching it took to make movements click, and why no one is born a “kettlebell badass.” We talk about the difference between training for performance vs. aesthetics, how nutrition supports both, and why specificity matters once you move past the beginner phase. This episode is about patience, presence, and power — learning the skill, earning the strength, and letting the confidence follow. Weak might be the starting point, but strong is the decision

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 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