The Dangerous Women : Health, Wellness, and Knowledge

Consistency Over Perfection in Muscle Building and Nutrition

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:
00:00 Consistency Over Perfection
00:34 Building Muscle: More Than Just Strength Training
00:50 Introducing Nutrition Expert Nicole Gia
01:52 The Role of Nutrition in Muscle Building
04:24 Understanding Protein and Carbs
06:11 Eating for Muscle Gain: Maintenance, Surplus, and Deficit
15:12 Measuring Progress Beyond the Scale
19:20 Pre-Workout Nutrition: Fueling for Performance
23:25 Whole Foods vs. Supplements
28:39 Strategic Timing for Fun Foods
33:40 Final Thoughts and Encouragement
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast

Should You Hire A Professional Dietitian and Trainer or Use Chat GPT

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:
00:33 The Role of Strength Training and Macros
00:51 AI vs. Human Coaches: The Debate
01:31 Introducing Nicole: The Registered Dietician
03:05 The Value of Personalized Guidance
03:48 Nicole Joins the Conversation
06:36 Understanding the Difference: Dietician vs. Nutrition Coach
07:54 The Importance of Personalized Nutrition Plans
14:21 How to Get Started with Strength Training
16:40 The Role of Accountability and Human Connection
26:29 Connecting with Nicole and Final Thoughts
30:31 Conclusion: Embrace Positive Takeaways
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast

Four Years of Working with a Dietitian and Intentional Training with Hillary

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
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
Connect with Hillary:
@dietitian.hillary 

Embrace the Storm: Finding Growth in Challenges

Today, I'm here to give you a pep talk if you're dealing with tough times. I share a story about one of my private clients who's having a challenging month and how it reminded me of my own struggles. We talk about how setbacks aren't a return to square one— they're opportunities to learn and grow. Practice how you want to respond to life's curveballs and remember: storms are essential for growth. Let's embrace them, knowing that better days are ahead!
 
What You'll Hear:
Client's Challenging Month
Personal Struggles and Therapy Insights
Adapting to Life's Inconsistencies
The Importance of Practice and Progress
Embracing the Storms for Growth
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
 
Produced by Podcast & Co.

Movement Is Movement: Strength vs Pilates

Today, I tackle a listener's concern about whether Pilates is the right choice for their fitness goals. I stress the importance of consistency and picking a workout that excites you. We dive into the fears around starting strength training and why it's not commonly found in group fitness classes. I introduce my beginner-friendly programs like Rebel Bells, which combine strength training and muscle building in a supportive environment. If you're hesitant to start, I invite you to join me and let's conquer those fears together!
 
What You'll Hear:
Understanding Strength Training
Personal Experience in Performing
Strength Training Strategies for Models
Endurance Training for Performers
Preparing for Specific Roles
Conclusion and Contact Information
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
 
Produced by Podcast & Co.

Optimizing Strength Training for Performers

In this episode, I'm focusing on how strength training can benefit performers like dancers, models, actors, and musicians. Drawing from my own experiences in the performing arts, I'll share tips on how to strategically train for strength, endurance, and aesthetics to help you excel in your career. Whether you're gearing up for a role or maintaining energy on tour, I'll provide insights into how tailored training and nutrition can make a big difference. Let's dive in and optimize your fitness for your performance career.
 
What You'll Hear:
Understanding Strength Training
Personal Experience in Performing
Strength Training Strategies for Models
Endurance Training for Performers
Preparing for Specific Roles
Conclusion and Contact Information
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
 
Produced by Podcast & Co.

Achieving Your Dream Abs: My Journey and Tips for Success

In this episode, we're diving deep into the world of fitness, specifically focusing on abs and core training. I share my personal story, from my childhood obsession with six-pack abs to the challenges I faced after multiple abdominal surgeries. Discover how kettlebell training helped me regain core strength and why it's a great choice for beginners. I'll also discuss the difference between training for a strong core and training for visible abs, and share my latest experiment with ab workouts. Get inspired to sculpt your dream body by aligning your fitness strategy with your goals. Don't forget to follow us on Instagram and share this
 
What You'll Hear:
Host Introduction and Childhood Aspirations
Early Obsession with Abs
Abdominal Surgeries and Recovery
Discovering Kettlebell Training
Challenges with Traditional Ab Exercises
Deep Core Training vs. Aesthetic Abs
New Approach to Ab Training
Social Media Influences and Personal Insights
Final Thoughts and Encouragement
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
 
Produced by Podcast & Co.

Mastering Squats and Deadlifts: Building Strength with Tension and Breath

In this episode, we dive deep into the fundamentals of squatting and deadlifting with a kettlebell, emphasizing the importance of creating tension and using proper breath techniques. For those new to strength training or looking to fine-tune their technique, this comprehensive guide breaks down the nuances between squats and deadlifts, highlighting which muscles each exercise targets. Listeners will learn how to create lower and upper body tension and the right breathing methods to safely lift heavier weights. Practical tips on body positioning, tension creation, and breathing techniques are covered in detail, ensuring you can effectively and safely improve your strength training routine. If you're struggling or need personalized feedback, we encourage reaching out for coaching through our Zoom sessions.
 
What You'll Hear:
Introduction to Squats and Deadlifts
Understanding Tension and Breath
Creating Upper Body Tension
Mastering the Deadlift
Perfecting the Squat
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
 
Produced by Podcast & Co.

Unlock Your Inner Superhero: The Importance of Proper Strength Training

In this episode, I'm encouraging you to not just look right but feel right in your strength training. Achieving superhero-level strength requires a progressive training program and good form. From my journey with deadlifts to overcoming post-surgical challenges, I discuss the importance of feeling the correct muscles. Women's pelvic floor issues post-childbirth and the significance of skill acquisition are highlighted. Trauma can affect mind-body connection, and being present is crucial. Visit colleenconlin.com to explore programs to build your strongest self.
 
What You'll Hear:
Calling You Up in Strength Training
The Importance of Proper Form
Personal Experiences with Form and Training
Challenges and Solutions in Strength Training
Pelvic Floor Awareness and Training
Skill Acquisition and Progress
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
 
Produced by Podcast & Co.

Beyond Calories: Understanding Your Fitness Path

Last night, I got really fired up and posted a video on social media that I’m so glad I shared. It gave me a perspective to address a younger, insecure version of myself. The video showcased different foods and what 100 calories look like, emphasizing how quickly these extras can add up, rather than bashing the foods themselves. I received a comment suggesting the issue was food quality, not calories, which led me to reflect on different stages of fitness journeys. Whether it's encouraging someone to start moving more, finding joy in fitness, or getting into strength training, each stage requires different focuses. Coming from my experience overcoming an eating disorder, I discussed how my relationship with food evolved over time and how important it is not to judge oneself or others based on social media content. Everyone is at different stages in their fitness journey, and that's perfectly okay.
 
What You'll Hear:
The Social Media Incident
Understanding Caloric Intake
Responding to Criticism
Fitness Journey Stages
Personal Experience with Food
The Importance of Nuance in Nutrition
Final Thoughts: Individual Journeys
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
 
Produced by Podcast & Co.