The Dangerous Women : Health, Wellness, and Knowledge

Mastering Macronutrients with Hillary Ervin: Your Guide to Health and Performance

Welcome to The Dangerous Women Podcast. In this episode, I sit down with registered dietitian Hillary Ervin to uncover the significance of macronutrients. We discuss how proteins, carbs, and fats impact our bodies, influence our performance, and contribute to our overall well-being. Hillary shares valuable insights on how to personalize your macro intake based on your individual goals and lifestyle. We also touch on the importance of balanced meals, energy equilibrium, and practical tips for getting started with macros. Join us for an eye-opening conversation that will help you make informed nutritional choices for a healthier, more energized life.
 
What You'll Hear:
Introduction to Macronutrients
What Are Macronutrients?
Why Understanding Macros Matters
Personalizing Your Macros
Calculating and Tracking Macros
Energy Balance and Macronutrients
The Role of Macros in Aesthetic Goals
Macros and Performance Goals
Implementing Macros in Your Diet
Final Thoughts and Advice
 
Meet Hillary Ervin:
As a registered dietitian and licensed nutritionist, I started studying nutrition in 2013 when I faced the challenges of Celiac disease. I then threw in my love for powerlifting, Olympic lifting, and sports, and bam, Nutrition Unbound was born. 
My mission is crystal clear: I'm on a quest to empower active individuals, helping them build eating habits that last, help them feel and be stronger, and form a positive connection with their bodies.
This isn't just about gaining knowledge; it's about relatable and authentic nutrition coaching. I'm here as a beacon of accessible expertise, offering practical advice that fits seamlessly into real-life needs. So, join me on this vibrant journey toward a healthier, happier you, guided by my infectious passion.
 
Connect with Hillary: @dietitian.hillary 
 
Get A Copy of My Book Kettlebell Catalyst: Amazon 
 
 
More of a visual person? Watch the video here
 
 
Let's Connect: @iamcolleenconlon 
 

Choosing Your Values and Priorities

Welcome to the Dangerous Women Podcast. In this episode of the Dangerous Women Podcast, host Colleen Conlon discusses the importance of prioritizing what truly matters to you. She emphasizes that investing time and effort in physical and mental health can yield significant benefits, even when it's challenging. Colleen acknowledges her privilege and encourages listeners to recognize their own values and priorities. She introduces her book, 'Kettlebell Catalyst,' which empowers women to build strength and self-confidence. Colleen's key message is that achieving goals requires hard work and reevaluation of your values. Subscribe to never miss an episode.
 
What You'll Hear:
Introduction: Embracing the Hard Work
Welcome to the Dangerous Women Podcast
Choosing Your Values and Priorities
Recognizing Privilege and Different Values
Investing in Health and Wellness
Kettlebell Catalyst: Empowering Women
The Importance of Hard Work and Prioritization
Understanding Different Priorities
Final Thoughts and Takeaways
 
Get A Copy of My Book Kettlebell Catalyst: Amazon 
 
More of a visual person? Watch the video here
 
Let's Connect: @iamcolleenconlon 
 

Unlocking Power: Jolene's Transformative Journey with Kettlebells

Welcome to the Dangerous Women Podcast. In this heartfelt episode of the Dangerous Woman Podcast, we welcome Jolene, a dedicated student who has completed the 'Swing to Snatch' kettlebell training program. Jolene shares her inspiring journey from being a recreational triathlete to becoming a powerful, goal-oriented athlete. Highlighting the unexpected mental and emotional benefits of kettlebell training, Jolene discusses how strength training has helped her find her voice, build self-confidence, and become a role model for her family. Together, we explore the intersection of physical fitness and emotional healing, emphasizing the importance of self-awareness, taking action, and finding something that is just for you.
 
What You'll Hear:
Meet Jolene: A Journey of Transformation
Discovering Strength and Confidence with Kettlebells
The Mental and Physical Benefits of Kettlebell Training
The Unexpected Emotional Journey
Finding Your Voice Through Fitness
The Power of Self-Awareness and Therapy
Final Thoughts and Message of Hope
 
Get A Copy of My Book Kettlebell Catalyst: Amazon 
 
More of a visual person? Watch the video here
 
Let's Connect: @iamcolleenconlon 
 

Why Kettlebells are Elite: The Benefits of Kettlebell Strength Training for Women

Welcome to the Dangerous Women Podcast. In this episode, we explore why kettlebells are an excellent tool to start your strength training journey, highlighting their unique benefits and versatility. We discuss the seven pillars of fitness—strength, endurance, mobility, stability, coordination, power, and posture and alignment—and how kettlebells effectively address each one. As a two-time Guinness World Record holder and kettlebell expert, I explain the advantages of hardstyle kettlebell training, especially for women, and share insights from my Swing to Snatch program. Discover how kettlebells can be a game changer in your fitness routine, boost your confidence, and help reconnect you with your body.
 
What You'll Hear:
Introduction to Kettlebells
The Seven Pillars of Fitness
Kettlebells and the Seven Pillars
Deep Dive into Kettlebell Benefits
Hardstyle Kettlebell Training
Mind-Body Connection with Kettlebells
Strength Training Goals with Kettlebells
Building Confidence Through Kettlebell Training
Success Stories and Course Information
Conclusion and Final Thoughts
 
Get A Copy of My Book Kettlebell Catalyst: Amazon 
 
More of a visual person? Watch the video here
 
Let's Connect: @iamcolleenconlon 
 

Navigating Gynecologist Visits with Dr. Sameena Rahman

Welcome to The Dangerous Women Podcast. In this episode, I sit down with Dr. Sameena Rahman, known as GynoGirl and a board certified gynecologist, to get essential information about the major stages in a woman's life and what to expect at gynecologist appointments during these times. We cover important hormonal benchmarks from puberty to menopause, exploring how hormonal changes affect women's bodies and the significance of tracking these changes. Dr. Rahman shares insights on what should occur during various gynecological exams, the importance of preventative healthcare, and the need for advocating for oneself in the medical system. Additionally, we discuss hormone therapy and menopause management.
 
What You'll Hear:
Introduction to Dr. Sameena Rahman
Understanding Hormonal Changes in Women
Puberty and Period menopause: Key Transitions
Navigating Gynecologist Visits
First Gynecology Visit: What to Expect
Pap Smears and Pelvic Exams
Trauma-Informed Care in Gynecology
Breast Health and Genetic Screening
Importance of Clinical Breast Exams
Cardiovascular Risk and Screening
Preventative Assessments and Lifestyle Factors
Sexually Transmitted Diseases and Screenings
Colonoscopies and Primary Care
Gynecologists as Primary Care Providers
Perimenopause and Menopause Symptoms
Hormone Therapy Options
Finding the Right Gynecologist
Menopause Society and Resources
Comprehensive Exams for Menopausal Women
Advocating for Your Health
 
Connect with Dr. Sameena: @gynogirl 
 
Swing To Snatch: Apply Here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect: @iamcolleenconlon 
 

Finding Relief Through The Pelvic Floor : My Journey

Welcome to the Dangerous Women Podcast. In this episode, I share my personal journey through pelvic floor physical therapy. After undergoing multiple abdominal surgeries, I experienced severe pelvic floor pain unrelated to my menstrual cycle. The pain was often triggered by stress, intense physical activity, or sex, leading me to believe I was at fault due to my conservative Catholic upbringing. In 2020, the pain became unbearable, and I found relief through a pelvic floor rehabilitation center. I discuss my experiences with detailed assessments, injections, and working with pelvic floor physical therapists. This process not only alleviated my pain but also helped me understand the importance of relaxing and managing my pelvic floor muscles during daily activities and workouts.
 
What You'll Hear:
Introduction to My Pelvic Floor Journey
Early Surgeries and Initial Pain
Misconceptions and Misdiagnoses
Discovering Pelvic Floor Therapy
The Therapy Process
Learning to Relax the Pelvic Floor
Practical Applications and Benefits
Conclusion and Recommendations
 
Swing To Snatch: Apply Here
 
More of a visual person? Watch the video here
 
Let's Connect: @iamcolleenconlon 
 

Navigating the All or Nothing Mindset in Nutrition and Fitness with Hillary Ervin

Welcome to The Dangerous Women Podcast. In this episode, I sit down with registered dietitian Hillary to explore the 'all or nothing' mentality that many individuals face in their nutritional and fitness journeys. We dive into the harmful implications of extreme thinking, such as perfectionism, binary reasoning, inconsistent behaviors, and the ensuing guilt and shame. Hillary enriches the discussion with her professional insights on finding balance, avoiding extremes, and setting realistic yet meaningful goals. We also emphasize the importance of self-compassion, adopting a growth mindset, and adjusting our goals to fit our dynamic lifestyles. Ultimately, we stress that no one has to face this journey alone; supportive coaching and community can make a significant difference.
 
What You'll Hear:
Understanding the Extremes
Finding Balance in Nutrition and Fitness
Perfectionism and Its Pitfalls
The Importance of Realistic Goals
The Role of Ego in Fitness Goals
The Impact of Societal Pressures
Overcoming the All or Nothing Mindset
Final Thoughts and Encouragement
 
Meet Hillary Ervin:
As a registered dietitian and licensed nutritionist, I started studying nutrition in 2013 when I faced the challenges of Celiac disease. I then threw in my love for powerlifting, Olympic lifting, and sports, and bam, Nutrition Unbound was born. 
My mission is crystal clear: I'm on a quest to empower active individuals, helping them build eating habits that last, help them feel and be stronger, and form a positive connection with their bodies.
This isn't just about gaining knowledge; it's about relatable and authentic nutrition coaching. I'm here as a beacon of accessible expertise, offering practical advice that fits seamlessly into real-life needs. So, join me on this vibrant journey toward a healthier, happier you, guided by my infectious passion.
 
Connect with Hillary: @dietitian.hillary 
 
Swing To Snatch: Apply Here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect: @iamcolleenconlon 
 

Overcoming an Eating Disorder and Embracing a Healthy Transformation

Welcome to the Dangerous Women Podcast.
In today's episode, I open up about my decade-long struggle with an eating disorder starting from the age of 12. I share how comments about my body and food choices influenced my self-image and led to harmful behaviors. Through my journey of surgery, fitness training, and ultimately discovering kettlebells, I found a path towards self-acceptance and a healthier lifestyle. Meeting my husband Tim, a trainer, and working with a nutrition expert, Hillary, were pivotal in transforming my approach to food and exercise. Along the way, therapy played a critical role in healing my inner child and managing my anxiety. I also discuss the importance of setting boundaries, tracking progress, and working with experts to achieve your goals in a healthy way. Throughout this transformation, I've learned that the only person I need to like is myself, and that true health is about more than just physical appearance—it's about mental well-being and resilience.
 
What You'll Hear:
Overcoming an Eating Disorder: My Personal Journey
Early Struggles and Emotional Neglect
The Turning Point: Surgeries and Recovery
Finding Fitness: From Theater to Group Classes
Discovering Kettlebells: A Life-Changing Moment
Navigating Nutrition and Weight Management
Working with Experts: The Path to Healthy Transformation
Embracing Change: Building Muscle and Setting Boundaries
Reflecting on the Journey: Lessons Learned
 
 
Swing To Snatch: Apply Here
 
More of a visual person? Watch the video here
 
Let's Connect: @iamcolleenconlon 
 

The Foundations of Foot Health and Human Movement with Dr. Emily Splichal

Welcome to The Dangerous Women Podcast. In this episode, I am joined by Dr. Emily Splichal, a Functional Podiatrist and Human Movement Specialist, who shares her insights on the importance of foot health in overall well-being. Dr. Splichal is the creator of Naboso, a product line that focuses on sensory stimulation through textured surfaces to enhance foot and hand health. We explore the impact of foot mechanics and sensory feedback on movement, the connection between foot health and various medical conditions, and how footwear choices can influence posture and movement. Dr. Splichal also discusses common foot issues like plantar fasciitis, bunions, and neuromas, and offers practical tips on prevention and management. Additionally, she introduces us to some innovative Naboso products designed to improve foot functionality and overall movement health. This episode is packed with valuable information for anyone looking to better understand and care for their feet.
 
What You'll Hear:
Introduction to Dr. Emily Splichal
The Importance of Foot Health
Foot Mechanics and Sensory Function
Foot Health and Pelvic Floor Connection
Common Foot Problems and Misdiagnoses
Preventive Foot Care and Understanding Foot Types
Managing Foot Conditions and Footwear Choices
Introduction to Footwear and Foot Types
Determining the Right Footwear
Minimalist Shoes and Their Benefits
High Heels: A Realist Approach
Recovering from High Heels
The Importance of Barefoot Time
Introducing Naboso: Neurological Footwear
Naboso Product Line Overview
Final Thoughts on Foot Health
 
Connect with Dr. Emily Splichal:
@dremilydpm | @naboso_technology
 
Swing To Snatch: Apply Here
 
 
More of a visual person? Watch the video here
 
 
Let's Connect: @iamcolleenconlon 
 

Be Brave : How Controlled Situations Can Help Navigate Fear

Welcome to the Dangerous Women Podcast. In this episode, I share my experience of facing my fears at an amusement park with my family. From initially dreading roller coasters to overcoming my anxieties, I braved both a massive roller coaster called 'Phobia' and a thrilling ride on the sky coaster. Despite moments of panic, I pushed through to experience joy and a sense of accomplishment. Reflecting on how these controlled scary situations can help build bravery, I discuss how these experiences relate to facing personal challenges in my life.
 
What You'll Hear:
Facing Fear: The Path to Bravery
A Family Day at the Amusement Park
Conquering the Phobia Roller Coaster
The Sky Coaster Challenge
Lessons Learned from Facing Fear
Applying Bravery to Life's Challenges
 
Swing To Snatch: Apply Here
 
More of a visual person? Watch the video here
 
Let's Connect: @iamcolleenconlon