The Dangerous Women : Health, Wellness, and Knowledge

How To Get Strong, Build Muscle, and Drop Body Fat

In this episode, I share an in-depth guide for women who have never engaged in serious strength training but want to build muscle and reduce body fat. I discuss my personal transformation journey from being a cardio-focused 'bunny' to a kettlebell 'queen', and emphasize the importance of following progressive strength training programs. Key topics include exercise selection focusing on compound lifts, lifting relatively heavy weights, progressive overload, and the significance of rest and recovery. I also cover essential aspects of nutrition, such as macronutrient balance, the benefits of carbs before workouts, and the importance of protein for muscle recovery. Additionally, I highlight the need for adequate sleep, hydration, stress management, and maintaining a growth mindset. My advice is to implement these changes gradually for long-term success and to seek help from professionals like personal trainers and registered dietitians.
 
What You'll Hear:
The Importance of Strength Training
Lifting Heavy and Progressive Overload
Cardio vs. Strength Training
Rest and Recovery
Nutrition for Building Muscle
Tracking Macros and Hydration
Mindset and Stress Management
Final Thoughts and Recap
 
FOUNDATIONS: Join Now
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast

Empowering Women Through Strength Training: Insights from Bodybuilding, Powerlifting, and Olympic Lifting

In this episode, three expert female strength trainers share compelling reasons why women should engage in strength training, highlighting its benefits for mental grounding and self-confidence. The discussion dives into the intricacies of bodybuilding, powerlifting, and Olympic lifting, explaining each sport’s unique training methods and competition structures. The guests also address common misconceptions about their respective sports and provide actionable advice for women wanting to start their strength training journey. They emphasize the importance of having a coach, staying consistent, and focusing on the process rather than just the outcome. The episode concludes with encouraging messages for women new to strength training, emphasizing self-compassion, patience, and enjoying the journey.
 
What You'll Hear:
Introduction: The Power of Strength Training for Women
Empowerment Through Strength Training
Meet the Athletes: Olympic Lifting, Powerlifting, and Bodybuilding
Bodybuilding Explained
Powerlifting Explained
Olympic Lifting Explained
Training Journeys and Backgrounds
Why We Train: Personal Motivations
Training Techniques and Differences
Misconceptions and Realities of Strength Sports
Prerequisites and Getting Started
Women in Strength Sports: Experiences and Challenges
Encouragement for Newcomers
 
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
Connect with Sophia:
@sophiastrenght
 
Connect with Lauren:
@laurensaintlouis
 
Connect with Rebecca:
@Rebecca.rouse

Embracing Change in Your Fitness Journey: Seasons of Strength and Growth

In this episode, we talk about the evolving nature of fitness journeys and the importance of allowing yourself the grace to adapt and shift your focus. I share my personal fitness story, transitioning from being a 'cardio bunny' to embracing strength training with kettlebells, which led to achieving a Guinness World Record. We discuss how different goals may require different training strategies, such as focusing on strength, endurance, or mobility at different times. We also highlight the role of nutrition, mental health, and confidence in achieving and maintaining fitness goals. Tune in to explore how embracing change can lead to continual growth and success in your fitness journey.
 
What You'll Hear:
The Importance of Strength Training for Women
My Fitness Journey: From Cardio Bunny to Kettlebell Enthusiast
Training for a Guinness World Record
Shifting Focus: From Performance Goals to Personal Well-being
Adapting to Life's Seasons and Changing Goals
Building Confidence Through Fitness
Conclusion: Embracing Change and Progress
 
FOUNDATIONS: Join Now
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast

Put Yourself First! The Key to a Fulfilling Morning Routine

I dive into the magic of starting my day with self-care and how it sets the tone for everything else. Imagine waking up, enjoying a cup of coffee and some carbs, journaling, meditating, and then hitting a workout—all before work. Sounds amazing, right? I share how these routines differ throughout my week and the massive impact they have on my well-being and productivity. I recount personal stories of when my virtual business was just taking off and how I battled burnout by taking on too many client sessions at odd hours. Learn why making yourself a priority isn’t just a luxury, it’s essential. Plus, I throw in some practical tips to help you build your own self-care routines, such as pairing your morning with an energizing song or fitting in a quick workout. Let’s explore together how taking those little moments for yourself can shift your entire day and improve your life. So, what do you think? Ready to start your day with a bit more 'you' time?
 
What You'll Hear:
Morning Routine for Self-Care
Balancing Work and Self-Care
Lessons from Burnout
Prioritizing Mental Health Over Money
Creating Healthy Habits
Corporate Wellness Insights
Encouragement to Prioritize Yourself
 
FOUNDATIONS: Join Now
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast

Mastering Financial Health with Jessica Moorhouse

In this episode, we dive deep into the world of financial health, an essential pillar for a successful life. Today we're joined by the brilliant Jessica Moorhouse. Jessica is a sought-after financial expert, accredited financial counselor, TV personality, and host of the More Money Podcast. We explore actionable steps for getting your finances in shape, such as creating a spending plan, managing debt, and the importance of investing. Jessica also sheds light on the psychological aspects of money management and the crucial role mental health plays in financial well-being. Whether you're looking to start saving, get out of debt, or begin investing, this episode has got you covered. Tune in and take control of your financial future!
 
What You'll Hear:
Introduction to Financial Health
Meet Jessica Moorhouse: Financial Expert
Building a Financial Foundation
Tracking Your Spending
Understanding Your Financial Habits
Monthly Financial Check-ins
Investing Basics and Strategies
Mindset and Money: Women's Perspective
Overcoming Internal Barriers to Investing
Investing Courses for Canadians and Americans
The Necessity of Investing for Wealth
Managing Credit Cards Wisely
Understanding Debt and Its Impact
Addressing Unhealthy Financial Habits
The Importance of Mental Health in Financial Decisions
Navigating Family and Financial Support
Conclusion and Further Resources
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
Connect with Jessica:
@jessicaimoorhouse

The Hard Truth About Achieving Your Goals: No Shortcuts, Just Work

In this tough love episode, we dive deep into why you can't achieve your goals without putting in the necessary work. Despite living in a world of instant gratification, true success in areas like fitness, business, and personal development demands consistent effort and dedication. We'll discuss the pitfalls of shortcuts, the importance of hard work, and the reality that while comparisons can be tempting, everyone's journey is unique. If you're serious about achieving your dreams, it's time to buckle up and commit to doing the work.
 
What You'll Hear: Tough Love:
The Reality of Hard Work
The Illusion of Instant Gratification
Fitness Goals: No Pain, No Gain
The Comparison Trap
The Myth of Shortcuts
Commitment to the Long Game
Believe in Your Potential
 
FOUNDATIONS: Join Now
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast

How Fitness is Like Building a Bank Account: Small Efforts Add Up

Hello, gorgeous! In today's short and sweet episode, I share one of my favorite analogies: how fitness is like a bank account. Just like making daily deposits in a savings account helps it grow, contributing small efforts to your fitness journey—whether it's a 100-day, a 10-day, or even a 1-day—can lead to significant progress over time. Join me as I emphasize the importance of intentional actions, whether it's working out, resting, or making mindful choices in your daily routine. Remember, every effort counts and adds up, so don't stress about perfection; just focus on making consistent deposits towards your goals. Let's dive in!
 
What You'll Hear:
Fitness as a Bank Account Analogy
Making Consistent Deposits
Adapting to Different Energy Levels
Intentional Actions Beyond Workouts
Overcoming Self-Doubt
Final Encouragement
 
FOUNDATIONS: Join Now
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast

Embracing Change: Fitness and Motherhood with Marissa Hamera

In today's episode of the Dangerous Women Podcast, I, Colleen Conlon, am thrilled to welcome my best friend Marissa Hamera. We dive into her extensive experience in the New York City boutique fitness scene and discuss how fitness routines evolve through different stages of life. Marissa opens up about balancing fitness with motherhood, sharing her journey from intense dance and training schedules to adapting workouts around raising three boys. We touch on the challenges and triumphs of maintaining self-care while fulfilling the demanding role of a mom. Marissa also shares her exciting future fitness goals, including possibly tackling a Spartan race and a bikini competition. This conversation is a heartfelt exploration of how fitness and life can transform over time, highlighting the incredible adaptability of the human body and the importance of being kind to oneself. Join us for an inspiring chat about embracing change and finding joy in new seasons of life.
 
What You'll Hear:
Mom Mode: Juggling Kids and Fitness
From Dance to Fitness: Marissa's Journey
New York City Fitness Scene
Rediscovering Fitness Post-Pregnancy
Balancing Motherhood and Personal Fitness
Future Fitness Goals and Family Life
Embracing Change and Adaptability
Advice for New Moms
The Incredible Human Body
Fitness Goals and Aspirations
Closing Thoughts and Reflections
 
Find a program for you: click here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast
 
Connect with Marissa
@marissahamera 

Building a Strong Foundation for Sustainable Weight Loss

In this episode, I emphasize the importance of building a solid foundation for long-term health and wellness rather than seeking shortcuts. I share an anecdote about a friend in the Airbnb business who had to deal with foundational issues, illustrating how crucial it is to establish strong habits. I discuss the pitfalls of quick fixes like juice cleanses and medications such as Ozempic, and why these shortcuts often lead to unsustainable results. Reflecting on my own journey and the experiences of others, I advocate for adopting sustainable habits like strength training, proper nutrition, and stress management. These foundational practices, while simple, are not easy but are essential for long-term success. Join me as I explore why laying the groundwork is key to achieving long-lasting, healthy changes in your life.
 
What You'll Hear:
Building a Solid Foundation
The Pitfalls of Shortcuts in Health
Juice Cleanses: A Temporary Fix
The Risks of Extreme Weight Loss Methods
The Biggest Loser: A Case Study
Sustainable Habits for Long-Term Success
The Importance of a Strong Foundation
 
FOUNDATIONS: Join Now
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast

Overcoming Fear and Judgment at the Gym: Tips for Beginners

In this episode, I address the common fears of judgment and injury that many people experience when starting at the gym. I offer practical advice, such as hiring a trainer to ensure proper technique and boost confidence. I also emphasize that everyone at the gym, even seasoned athletes, were once beginners and that it's important to focus on your own progress rather than worrying about others' opinions. Additionally, I discuss alternatives like training at home to build confidence before heading to a public gym. Finally, I share personal experiences to illustrate that trainers may approach you out of genuine interest or to offer help, not necessarily to critique negatively.
 
What You'll Hear:
Overcoming Fear and Judgment at the Gym
Training at Home: A Safe Alternative
Understanding Gym Dynamics and Trainer Interactions
Dealing with Unwanted Attention
Focusing on Yourself and Your Progress
 
FOUNDATIONS: Join Now
 
 
More of a visual person? Watch the video here
 
 
Let's Connect:
@iamcolleenconlon | @thedangerouswomenpodcast