Rooted In Presence

Ep 131 Lead with Your Bones part 2: How to Create Strong Bones

Thu, 16 Apr 2026 00:00:00 +0100

What does a decade working in an NHS hospital have to do with why you should be lifting weights?

In part two of the Lead With Your Bones series, Carly draws on ten years as a clinical dietitian to explain why the patients who came in with more muscle on their bodies consistently did better.

Because building bone and muscle isn’t about aesthetics. It’s about reserves. It’s about having a foundation to fall back on when life throws something at you, illness, surgery, grief, burnout, the relentlessness of midlife. Your bone bank and your muscle bank are the most practical investments in your future self you can make right now.

In this episode Carly explains exactly why mechanical load drives bone building, introduces the fascinating muscle-bone communication system including myokines, makes a clear case for why strength training is particularly important during and after menopause, and gives practical guidance on what actually counts, and how to begin.

Topics covered:

→ What Carly witnessed in a decade as an NHS dietitian and what it means for how you train now

→ Why mechanical load is the most important signal for bone building

→ The muscle-bone relationship, myokines, communication and why you can’t have one without the other

→ What counts as bone-loading exercise and what doesn’t

→ Why frequency matters more than intensity when you’re starting out

→ Why it is never too late to begin

Part 2 of the Lead With Your Bones series. Find Carly and book an Embodied Strength Profile Assessment at Still Space Hull online and in person.

Thanks for listening to Rooted In Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: carlykillenpt@gmail.com
📱 Instagram: @thestrongbonescoach

Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?

Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home.
👉 Click here to learn more and access today

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Ep 130 Lead With Your Bones Part One: Your Bones Are Alive

Thu, 09 Apr 2026 00:00:00 +0100

When you picture your bones, what do you see? Most of us imagine something rigid and inert, a coat hanger, a Halloween skeleton. Something that just hangs there in the dark while the rest of us gets on with living.

But that picture is wrong.

And in this episode,the first of a three-part series called Lead With Your Bones, Carly is here to change it.

In this episode Carly explains the science of living bone in plain, language, including why oestrogen matters so much to bone health, what changes during perimenopause and menopause, and why one in two women over fifty in the UK will be affected by osteoporosis.

She also shares a brief story of a client who went from spinal fractures and walking with two sticks to living freely and a beautiful, mythic moment drawn from Clarissa Pinkola Estés that captures the deeper philosophy of this work.

This is episode one of three. Come back next week for part two Lead With Your Bones — where we get practical about movement, strength and load.

Topics covered:

→ Why bones are living tissue, not inert scaffolding

→ Your bone’s maintenance crew explained simply

→ How oestrogen regulates bone remodelling and what changes at menopause

→ Emerging ideas around bones and your fascia

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Ep 129 When Everything Shifts: Staying Rooted In Menopause

Thu, 02 Apr 2026 00:00:00 +0100

The clocks went forward last weekend. And the night before, Carly did something she does every year without thinking, she left her kitchen clock on the old time. Just as a quiet check. A way to hold both times at once while the world shifted overnight.

She couldn't help thinking... isn't that exactly what menopause feels like?

In this episode, Carly explores what it means to stay rooted in yourself when your body, your hormones, your sleep, your emotions and your sense of self are all quietly (or not so quietly) shifting.

She talks about the two traps midlife women often fall into around identity and change, why the breath has been her most reliable constant through multiple hard seasons, and what it means to meet yourself with compassion when the version in the mirror feels unfamiliar.

This one is gentle and honest and grounded... for anyone who has ever woken up and thought: who am I now?

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Ep 128 Small Habits Big Moments

Thu, 26 Mar 2026 00:00:00 +0000

What if the small things you're already doing are quietly setting you up for the moments that matter most?

In this episode, Carly shares a client story that stopped her in her tracks this week and gets personal about hospital, how a bare-bones approach to fitness kept her in the game through years of hospital visits and what happened when life gave her a bit of breathing space.

This episode is for you if you've ever looked at what you're managing and thought: is this even enough? Spoiler: it is. You're raising your floor.

Topics covered:

→ Why fitness should be about capacity for YOUR life, not someone else's standard

→ The bare minimum that kept Carly going through the hardest season of her life

→ The floor/ceiling reframe and why your consistent effort doesn't disappear

→ Finding your own 'big moment' and making it enough

If you'd like Carly's support creating a life on your own terms for those big moments, get in touch here: https://carlykillen.com/home

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Ep 127 What Aerial Taught Me About Being a MIDLIFE Beginner

Thu, 19 Mar 2026 00:00:00 +0000

This week I did something a little outside my usual world I went to an aerial silks and hoop class. And what I didn't expect was how much it would bring up.

Body stuff. Beginner feelings. And for the first time in a long time... an unexpected thought about my age.

In this short personal episode I'm sharing what the experience taught me about showing up as a beginner and why I think it matters so much, especially when it comes to walking into any new space that asks you to be vulnerable. Whether that's an aerial class, a yoga studio, or a Breathwork session for the first time.

If you've ever hesitated at the door of something new this one's for you.

Curious about Breathwork... visit Still Space Hull to discover more

And shout out to Millie, Claire and Anna at Pole & Aerial for Fitness for supporting me in my first session.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Ep 126 Nervous System Care vs Regulation: Why I'm Rethinking the Language

Thu, 12 Mar 2026 00:00:00 +0000

In this episode, I'm exploring a shift in language that I think matters more than it might first appear... the difference between nervous system regulation and nervous system care.

We've all heard 'regulate your nervous system.' But what if that framing is quietly telling us that activated states are problems to fix... even when they're actually appropriate?

In this episode:

→ Why 'regulation' language can become a sophisticated form of suppression

→ When your activation is actually your body doing its job correctly

→ What nervous system care looks like instead

→ How this changes the way I use breathwork in practice

→ Three questions to help you know what you actually need right now

This one is close to my heart. I hope it gives you permission to stop pathologising your own responses, and start caring for yourself instead.

If you'd like to explore some Breathwork demonstrations, you can find them on my Youtube channel here >> https://www.youtube.com/@carlykillencoaching

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

125 From Obligation to Overflow: Giving That Doesn't Deplete You

Thu, 05 Mar 2026 00:00:00 +0000

TW: Fawn response, trauma response discussion.

It's International Women's Day week, and this year's theme is "Give to Gain." But what if you're already depleted? What if you're already giving everything you have?

In this episode of Rooted in Presence, we explore the complicated tension in this year's IWD theme and what sustainable generosity actually requires.

Host Carly Killen breaks down the difference between generous giving (from overflow) and obligatory giving (from depletion), and why knowing the difference matters for your capacity, your boundaries, and your wellbeing.

You'll discover:

Why "give to gain" might land differently for women already stretched thin
The difference between generous giving and fawn response
What capacity actually means (and how to build it)
Boundaries as living, breathing practice - not rigid rules
Why receiving is part of sustainable generosity
How to know if you're giving from overflow or obligation
Practical questions to ask before you say yes to one more thing
Carly's personal journey from over-giving to sustainable generosity

This episode includes a compassionate exploration of the fawn response (coined by Pete Walker), with appropriate context about complex trauma and clear signposting for deeper support.

Perfect for anyone who tends to over-give, struggles with boundaries, feels guilty saying no, or is exhausted from trying to keep everyone else happy. If you're navigating midlife with less capacity but the same demands, this conversation offers a different path.

Not about doing more. About building capacity so giving feels joyful rather than depleting

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

124. Burnout, Business, and Redefining Success in Midlife: My Story

Thu, 26 Feb 2026 00:00:00 +0000

This week’s episode is a little different.

I was invited onto Matt Robinson’s podcast Fitness Business Insights to talk about my journey, from NHS dietitian… to commercial gym PT… to burnout… to building Still Space Hull.

We explore:

Why I left a secure 10-year career
The identity shift from “health professional” to personal trainer
Burnout, overworking, and forcing growth
Why “success” isn’t always a full diary and bigger numbers
The messy, nonlinear path of building a business that actually fits who you are

This conversation isn’t just about business.

It’s about alignment.
It’s about being brave enough to step out of the box.
It’s about learning when to slow down instead of push harder.

If you’ve ever felt boxed in; by a job, a title, an industry, or even your own expectations, I hope this episode feels like permission to grow in your own way.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

123: Tired, Wired, and No Time to Relax? Here's What Actually Helps

Thu, 19 Feb 2026 00:00:00 +0000

Tired but can't switch off?

Wired but exhausted?

Feel like you don't have time to relax and when you do, it leaves you foggy instead of restored?

You're not alone. And the answer might not be what you think.

In this episode of Rooted in Presence, we explore why relaxation isn't always the goal and why coherence might be the missing piece for busy midlife women.

Host Carly Killen breaks down the neuroscience behind three different states: relaxation, coherence, and alignment. You'll discover why they're not the same thing, and why coherence, a state where your heart, brain, and nervous system sync up, might be what you've been looking for all along.

You'll learn:

The difference between relaxation (slowing down) and coherence (syncing up)
What's happening in your brain and heart during each state
Why deep relaxation can sometimes tip into collapse or brain fog
How coherence breathing creates calm AND clarity (not just one or the other)
The science of heart-brain communication and brainwave patterns
Why 5-6 breaths per minute is your body's natural resonant frequency
How to feel regulated without feeling sleepy
Practical ways to create coherence in daily life (yes, even in the supermarket)
Why Carly's Unwind breathwork sessions focus on coherence

This episode includes the neuroscience, real-life examples, and a guided coherence breathing practice you can try right now.

Perfect for anyone navigating midlife, dealing with brain fog, or exhausted from the "tired AND wired" paradox. If you've ever wondered why meditation makes you drowsy or why you can't seem to truly rest, this conversation will shift how you think about nervous system regulation.

Topics: coherence breathing, heart rate variability, nervous system regulation, brainwave states, relaxation vs coherence, midlife burnout, brain fog solutions, breathwork for busy women, heart-brain coherence, tired and wired

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

122 The Self-Love Myth: Why You're Still Holding Your Breath

Thu, 12 Feb 2026 00:00:00 +0000

Are you still looking for self love?

You've done the affirmations. You've tried to "love yourself more." Maybe you've even achieved the body, the goals, the external validation you thought would make you feel enough.

But you're still holding your breath. Still monitoring yourself. Still performing acceptability even when you're alone.

In this Valentine's Day episode of Rooted in Presence, we explore why self-love isn't enough and what self-belonging actually means.

Host Carly Killen shares her journey of holding her stomach in even when no one was watching, the exhausting work of constant self-monitoring, and why achieving "the body" didn't create the internal peace she expected. Through a nervous system lens, she reveals why self-love rhetoric often misses the deeper pattern: we're trying to think our way into belonging when belonging is actually a felt, embodied experience.

You'll discover:

Why self-love affirmations don't address nervous system patterns
How holding your breath signals danger to your body (even when you're safe)
The gap between external validation and internal belonging
Why self-monitoring is protection, not vanity
How conditioning teaches women that belonging is conditional
The difference between self-love and self-belonging
Practical nervous system tools to soften chronic self-criticism
Breathwork practices for coming home to your body

This episode is for anyone exhausted from people-pleasing, recovering from chronic achievement culture, or sensing that positive thinking alone won't create the shift you're seeking. If you've tried self-love and it hasn't landed, this conversation offers a different path.

Topics: self-love myth, self-belonging, nervous system regulation, people pleasing recovery, body image midlife, breath and anxiety, internal validation, embodied self-acceptance, chronic self-monitoring, conditional belonging

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

121 Menopause Brain Fog: What’s Really Happening in Your Brain, Body and Nervous System

Thu, 05 Feb 2026 00:00:00 +0000

Forgetfulness, difficulty finding words, reduced focus, and that unsettling sense of mental “fuzziness” are common in midlife but they’re not a personal failing.

In this episode of Rooted in Presence, Carly Killen explores menopause brain fog through a nervous system lens, helping you understand what’s actually happening in the brain and body as hormones begin to shift.

You’ll learn:

Why brain fog is common in perimenopause and menopause
How oestrogen, cortisol, and the stress response affect cognition
The role of the nervous system in memory, focus, and confidence
Why pressure and self-criticism often make symptoms worse
Practical, evidence-informed ways to support clarity and steadiness

This is not about “fixing” yourself or pushing harder, it’s about understanding your physiology, meeting yourself with compassion, and working with your nervous system rather than against it.

A grounding, reassuring listen for anyone navigating midlife cognitive changes and wanting calm, credible insight.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

120: Nervous System Signals that Make Menopause Make Sense

Thu, 29 Jan 2026 00:00:00 +0000

What if many of your "menopause symptoms" are actually nervous system signals?

In this episode of Rooted in Presence, we explore why anxiety, sleep issues, emotional sensitivity, and overwhelm intensify during menopause—and how your nervous system plays a bigger role than you might realize.

Host Carly Killen breaks down the science in plain language: how oestrogen supports your stress response, why your HPA axis becomes more sensitive in midlife, and what it means when your nervous system loses its natural buffers.

You'll discover:

Why "pushing through" stops working in midlife
Common menopause experiences through a nervous system lens
The difference between capacity and demand
Practical regulation tools you can use today
Why understanding comes before symptom management

Plus, Carly introduces her new Rooted Menopause program—a 4-session group offering starting February 10th at Still Space Hull, designed to support understanding, regulation, strength, and direction through the menopause transition. Find out more here >>> Rooted Menopause

This episode is for anyone navigating perimenopause or menopause, feeling more anxious or reactive than usual, or wondering why nothing they used to do seems to help anymore.

Topics: menopause and nervous system, perimenopause anxiety, HPA axis menopause, nervous system regulation midlife, menopause sleep issues, emotional sensitivity menopause, stress response hormones, rooted menopause

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

119 Taking Up Space In Midlife: What No-one Tells You

Thu, 22 Jan 2026 00:00:00 +0000

We're often told to "take up space" to be bold, visible, and unapologetic. But what if the real work isn't about being louder... but about learning to hold space?

In this episode of Rooted in Presence, we explore the difference between taking up space (which can trigger your nervous system) and holding space (which requires deep presence and vulnerability).

Host Carly Killen shares her own journey of learning that shining her light came more from her inward journey into quiet presence than from traditional visibility ever did. She breaks down what holding space actually looks like, not just in business, but in your family, friendships, body, and daily life.

You'll discover:

Why "take up space" messaging can feel overwhelming
The difference between expanding vs. overriding your nervous system
How to recognize your body's yes and no
Practical ways to build capacity through pendulation and titration
Why self-doubt doesn't mean stop and how to move forward with it

This episode is for anyone navigating midlife transitions, learning to trust their own pace, or wondering why visibility feels so vulnerable. If you've ever felt like you're "playing small" but pushing harder doesn't feel right either, this conversation is for you.

Topics: holding space, nervous system capacity, midlife visibility, self-doubt, breathwork, trauma-informed growth, pendulation, titration, sustainable expansion, embodied confidence

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

118 Is This Stopping Your Midlife Growth? The Pattern You Haven't Noticed

Thu, 15 Jan 2026 00:00:00 +0000

What if the thing stopping your midlife growth isn't lack of effort, but a pattern you haven't noticed yet?

In this episode of Rooted in Presence, we explore the hidden trap that keeps high-achieving midlife women stuck in cycles of burnout: growing faster than your nervous system can handle.

Host Carly Killen shares her own pattern of constant forward motion, always reaching for the next thing, never quite landing in the space she'd created and how that drive for growth eventually caught up with her. Twice.

Using the mountain climbing metaphor of "base camps," this episode reveals what sustainable growth actually looks like: not constant forward motion, but cycles of reaching, resting, and integrating.

You'll discover:

The pattern that turns personal development into burnout
Why growth without safety becomes survival
The four types of base camps you need (place, practice, person, internal knowing)
How to ground yourself when the mental chatter gets loud
Questions that help you build infrastructure for sustainable growth
What Still Space Hull is and the vision behind creating a physical base camp

This episode is for you if you love personal development but suspect there's a more sustainable way. If you're navigating midlife transitions, recovering from burnout, or learning to trust your own pace instead of someone else's timeline.

Plus, Carly shares the vulnerable reality of opening Still Space Hull, her breath work studio in Hull, and extends an invitation to the February opening ceremony.

Topics: midlife burnout, sustainable personal growth, nervous system regulation, perimenopause transitions, breathwork, building resilience, growth patterns, rest and integration, base camp philosophy, midlife women's health

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

117 Recommitting to Yourself in Midlife: A Rooted Approach to Intentions

Thu, 08 Jan 2026 00:00:00 +0000

January often arrives with loud messages about fixing, pushing, and starting over.
This episode offers something quieter.

In this episode of Rooted in Presence, we explore what it means to recommit to yourself in midlife without pressure, urgency, or all-or-nothing thinking.

Rather than setting rigid resolutions, this is an invitation to reflect on:

how you want to relate to your life
what no longer wants to be carried forward
and how intentions can guide your daily choices with compassion and clarity

We’ll gently unpack the difference between intentions, goals, habits, and presence, and why so many of the changes women struggle to “stick to” are actually skills that need time, attention, and support.

You’ll be guided through reflective questions, a simple integration practice, and a grounded way to hold your intentions without needing to perfect them.

This episode is for you if you’re longing to begin the year feeling anchored rather than driven, and ready to move forward in a way that truly fits your life.

If you’re ready for personal guidance or would like to book your Embodied Strength Profile, you can reach me at carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Before You Change Everything: How to Begin January with Clarity

Thu, 01 Jan 2026 00:00:00 +0000

January often comes with pressure to start fresh, set goals, and transform overnight. But what if this moment isn’t about pushing forward… it’s about pausing first?

In this New Year’s Day episode of Rooted in Presence, Carly invites you into a gentler, more honest way of beginning the year. One that recognises we’re still in winter, still integrating, and still allowed time.

You’ll explore why many New Year’s resolutions fail not because of lack of willpower, but because they skip the vital stage of assessment and support. Carly shares how laying strong foundations, understanding your real life rhythms, and rooting into values can make change feel safer, more sustainable, and more aligned.

This episode is for you if you’re feeling the pull to change… but not the urge to rush.
A grounded invitation to reflect, clarify, and begin again with presence.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

115 Softening Into Stillness: A Short Breath Meditation for Ease and Support

Thu, 25 Dec 2025 00:00:00 +0000

Take a quiet moment for yourself with this gentle, 10-minute breath meditation designed to help you soften into stillness, whether today feels joyful, overwhelming, lonely, or simply full.

With two gentle Breathwork styles, this guided practice helps calm your nervous system, ease tension, and bring you back home to yourself.

Perfect for Christmas Day, the festive season, or any moment when life feels loud and your body needs support.
If you’re ready for personal guidance or one-to-one Breathwork sessions, you can reach me at carlykillen.com

May this practice offer you steadiness, comfort, and a soft place to land; wherever and however today finds you.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

114 You’re Not Bad at Habits, You’re Human: A Solstice Perspective

Thu, 18 Dec 2025 00:00:00 +0000

As the Winter Solstice arrives, the turning point of deepest darkness and the slow return of light; this episode offers a gentle reframe on why habits feel hard, why change takes time, and why there’s nothing “wrong” with you if December isn’t the month you magically transform your life.

Carly explores the truth most midlife women were never told:
you don’t struggle with habits because you lack willpower…
you struggle because you’re trying to turn skills into habits.

Boundary-setting, emotional regulation, reducing people-pleasing, changing food patterns, building strength, choosing rest — these are skills, not automatic behaviours.
And like the earth after solstice, they take time, repetition, light, and compassionate awareness to take root.

This episode weaves together:
✨ Solstice wisdom and the return of the light
✨ Why habits fail (especially in midlife)
✨ Neuroplasticity + why new experiences help you feel younger
✨ How to pause before “fixing” everything
✨ Gentle end-of-year reflections + rituals
✨ What to do instead of perfection-driven resolutions
✨ How to create supportive routines, rituals, and inner skills that last

A soothing, grounding invitation to slow down, reflect, and choose the gentlest next step, not from pressure, but from presence.

Perfect if you're feeling the pull to change their life, but not the energy to overhaul it.

If this season is inviting you to make a shift but you’re not sure where to begin, let’s explore it together in a clarity call. Book here >> carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

113 - Your Inner Still Space: Calm You Can Take Anywhere

Thu, 11 Dec 2025 00:00:00 +0000

In this week’s episode of Rooted in Presence, we explore how to find calm, grounding, and inner steadiness during the festive season, even when life feels loud, busy, or overstimulating.

Inspired by my Breathwork studio, Still Space Hull, this conversation is about the kind of stillness you can carry, not the kind you escape to.

We’ll talk about how to regulate your nervous system in real-time, how to stay centred in midlife when December pulls you in every direction, and why stillness isn’t about stopping… but about anchoring into yourself, wherever you are.

If you tend to lose yourself in the season (or feel a little on the edges of it), this episode is a gentle return to presence, peace, and the quiet wisdom within you.

if you'd like some more support with finding your inner still space, whether that is through breath work coaching, or if you're curious about how strength training can lead you to that sense of connection and peace, then feel free to visit me carlykillen.com book in a clarity call or come down to the studio at Still Space Hull (HU1 2LJ).

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

112 The Gift of Enough: Releasing the Pressure to Do It All

Thu, 04 Dec 2025 00:00:00 +0000

The Gift of Enough: Releasing the Pressure to Do It All

A gentle, practical episode for anyone who feels overwhelmed by the pace of December. Whether your routines have been disrupted by festive events, family needs, illness, or simply the shift in energy at this time of year, Carly offers a grounded way to stay connected to yourself without perfectionism or pressure.

Inside, you’ll learn how to adapt your strength training, eating rhythms, and self-care practices in a way that supports your nervous system rather than overwhelms it. Carly explores why “good enough” is not settling; it’s a powerful seasonal strategy rooted in compassion, sustainability, and midlife wisdom.

This episode is especially supportive for women in midlife, perimenopause, or anyone navigating fluctuating energy, overstimulation, or a packed holiday calendar. You’ll walk away with simple grounding practices, gentle breath awareness, and ways to honour your needs through the busiest month of the year.

Perfect for anyone craving more presence and less pressure this season.

If you'd like a gentle guide to walk beside you as you navigate what it enough to still allow you to move forward, you can book a free clarity call with me at carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

111 Calm Before Christmas: Simple ways to stay grounded in the Busy Season

Thu, 27 Nov 2025 00:00:00 +0000

Feeling overwhelmed by festive plans, full diaries, or the pressure to be everything to everyone?

In this episode, Carly shares simple, nervous-system-friendly grounding tools to help you feel calmer, steadier, and more centred as December begins.

You’ll learn practical breathwork techniques, discreet grounding exercises for busy moments, and gentle ways to stay connected to yourself; even if the season brings overstimulation, excitement, or emotional heaviness.

Whether you love this time of year or quietly struggle with it, this episode offers grounded support to help you meet the festive season with presence, not pressure.

For deeper support and guidance book a free clarity call at carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

110 Midlife Doesn’t Get Easier, But You Can Get STRONGER

Thu, 20 Nov 2025 00:00:00 +0000

We’ve all heard the saying, “life doesn’t get easier, you get stronger.”

But what does that really mean in midlife, when your body, hormones, and energy are shifting?

In this episode, Carly explores the real meaning of strength, beyond muscle, beyond mindset.

She shares how resistance training builds confidence, resilience, and presence (and why the science backs it up), while also unpacking what it means to be strong without bracing or burning out.

You’ll learn:

Why consistency matters more than intensity in strength and life
How resistance training supports women’s mental health and self-worth
The difference between pushing through and standing rooted
How to cultivate emotional and physical strength with compassion

Because midlife doesn’t have to get easier; you just get wiser, steadier, and stronger in all the right ways.

Resources:

Doing the Heavy Lifting: Why Strength Sports Could Be Key for Women’s Mental Health. Link >>https://www.springernature.com/gp/researchers/the-researchers-source/publish-with-impact-blogpost/sdg3-women-mental-health-strength-sports/27695318

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

109 NO-vember: The Power of Loving Boundaries in Midlife

Thu, 13 Nov 2025 00:00:00 +0000

As the year speeds up and festive demands grow louder, it’s easy to slip into over-giving and overwhelm.

In this week’s episode, Carly explores the real meaning of loving boundaries; not walls that shut people out, but limits that protect your nervous system, energy, and sense of self.

Discover why saying “no” can actually be one of the most caring things you do, how to navigate the guilt that comes with it, and how boundaries help your body move out of fight-or-flight so it can rest and rebalance.

Whether you’re entering midlife, menopause, or simply feeling stretched thin, this episode invites you to say yes to what truly matters.

Resources:

Women's Menopausal Experiences in the UK: A SystemicLiterature Review of Qualitative Studies. Link >> https://doi.org/10.1111/hex.70167

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

108 Spiraling Again? Reframing Relapse with Midlife Wisdom

Thu, 06 Nov 2025 00:00:00 +0000

In this week’s episode of Rooted in Presence, Carly explores a question that quietly shapes so many of our midlife experiences

“When an old pattern resurfaces; is it a relapse, or a revisit?”

From burnout and busyness to the emotional loops that show up during perimenopause, Carly shares how these revisits aren’t signs of failure, they’re proof of integration.

She talks about her own turning point; the moment a simple breath became the bridge back to her body and how revisiting old habits can actually deepen your resilience, compassion, and capacity for joy.

This episode is an invitation to soften your self-talk, reframe your growth, and see how every return holds wisdom.

🎧 Tune in if you’ve ever felt like you were “back where you started” you might just realise you’re further along than you think.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Letting Go: What the Trees Teach Us About Midlife, Menopause, and Change

Thu, 30 Oct 2025 00:00:00 +0000

In this reflective episode, Carly explores what the trees, and the rhythm of autumn can teach us about navigating change in midlife and menopause.

Drawing from personal stories of burnout, breathwork, and renewal, she explores how the natural cycles of nourishment, release, and rest mirror our own seasons of transition; especially through menopause and other midlife shifts.

You’ll hear about:
🍂 Why slowing down doesn’t mean giving up
🌳 How to stay grounded when everything feels uncertain
🌿 What nature can teach us about protecting what matters most
✨ Simple practices to stay rooted through change

This episode is a gentle invitation to trust your own rhythm, to find steadiness in the season you’re in, and to remember, letting go is not the end, it’s part of the cycle of becoming.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

106 From Coping to Connection: Healing Through the Body Ft. Laura Starky

Thu, 23 Oct 2025 00:00:00 +0100

In this week’s episode of Rooted in Presence, Carly is joined by Laura Starky, a trauma-informed integrative somatic therapist, yoga and meditation teacher, and someone who’s walked the messy, beautiful path of healing herself.

Together they explore what it really means to come home to the body after years of disconnection.
From alcohol and overworking to people-pleasing and emotional eating, Laura shares how old coping patterns can gently unravel when we learn to listen inwardly.

✨ In this conversation:

The difference between coping and true connection
How to rebuild safety and trust in the body through somatic awareness
The role of stillness, movement, and patience in healing
Why compassion and curiosity matter more than control
How nervous-system-based practices create real, embodied change

Laura’s grounded wisdom reminds us that healing isn’t about fixing ourselves, it’s about remembering that wholeness was never lost.

🎧 Tune in for an honest, soothing, and practical conversation about returning to your body, one moment at a time.

🔗 Connect with Laura Starky: https://www.somatic-wellness.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

105 Real Transformation in Midlife: What No One Tells You

Thu, 16 Oct 2025 00:00:00 +0100

We hear a lot about midlife transformation; reinvention, breakthroughs, new beginnings.
But what no one tells you is that the real transformation often happens quietly, between the breaths.

In this week’s episode of Rooted in Presence, Carly shares her personal story of burnout, perimenopause, and rediscovering her grounding through breathwork.

It wasn’t a dramatic moment that changed her life, it was what came after.
Integration. Gentle awareness. Everyday presence.

✨ In this episode:

How midlife can unravel old patterns and reveal what’s true
The surprising link between breath, grounding, and emotional stability
How to create sustainable change that supports your nervous system

🎧 Tune in and find out what real transformation in midlife feels like, soft, steady, and wonderfully human.

To explore more support book a free clarity call at carlykillen.com.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

The Power of Grounding: What Your Body Needs in Perimenopause and Menopause

Thu, 09 Oct 2025 00:00:00 +0100

What does it really mean to feel grounded?

In this week’s episode of Rooted in Presence, Carly explores the science and soul of grounding and why it matters so much in midlife.

From hormone changes in perimenopause and menopause to the emotional shifts of parenting, caregiving, and career transitions, many of us lose our sense of stability. Carly shares her own journey from feeling completely ungrounded during burnout and ADHD diagnosis, to discovering a nourishing sense of rooted presence while walking barefoot through an Ibiza villa.

Listen in to learn:
- The difference between heaviness and groundedness
- How grounding works scientifically—through the Earth’s natural electrical charge and the exchange of electrons that reduce inflammation and calm the nervous system
- Simple breath and body-based grounding practices you can use anywhere
- Why grounding becomes essential for nervous-system balance and hormone health in midlife

If you’ve been feeling scattered, overstimulated, or disconnected from your body, this episode is your invitation to come home to yourself, one breath and one barefoot step at a time.

🎧 Listen now and explore more support at carlykillen.com
.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

103 Roots Beyond Roles: Who Are You When the Titles Fall Away?

Thu, 02 Oct 2025 00:00:00 +0100

Who are you when the roles shift?

In midlife, so many of us feel the ground move beneath us. Children grow, parents age, careers evolve, bodies change. And suddenly, the roles we’ve been living inside: mother, partner, achiever, caregiver, don’t define us in the same way.

This episode is an invitation to explore what lies beneath those shifting identities.

I share personal stories of how my relationship with my daughter has changed as she grows into young adulthood, and how burnout challenged the way I’d tied my worth to work. Both moments invited me to reconnect with my values, the deeper roots beneath the surface.

We’ll explore:

- Why midlife so often stirs questions of identity

- How survival roles shape us and what happens when they no longer fit

- What values can offer when roles shift or fall away

- How to re-anchor yourself in presence during transitions

You're not losing yourself, you're remembering that your roots run deeper than your titles.

If you’re navigating menopause, empty nesting, caregiving, or just that inner sense of change, this one’s for you.

Ready for deeper support as you navigate this season?

Book a free clarity call at carlykillen.com.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

102 Beyond Nutrition: The Power of Nourishment in Midlife

Thu, 25 Sep 2025 00:00:00 +0100

We’ve been told to focus on “eating right”... counting calories, tracking macros, following the perfect plan. Nutrition matters, yes. But nourishment? Nourishment changes everything.

In this episode of Rooted in Presence, I explore how midlife calls us to move beyond food rules and into a deeper, kinder relationship with eating. As a dietitian for over 15 years, I know the science... but I'm also aware that food is about more than fuel.

It’s about care, pleasure, presence, and connection.

We’ll explore:
🌿 The difference between nutrition and nourishment
🌿 Why midlife is the perfect time to shift how we relate to food
🌿 My Eat 4 Peace method and how it helps you find calm with eating
🌿 Simple rituals to bring presence to your meals
🌿 Why pleasure, connection, and slowing down matter as much as protein and fibre

This isn’t about rules or rigidity, but finding a way of eating that truly supports you.

✨ Ready for deeper support with food, breath, or midlife rhythms? Book a free clarity call at carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

101 Midlife Repotting: How to Stay Rooted Through Change

Thu, 18 Sep 2025 00:00:00 +0100

Change, even the good kind, can leave us feeling wobbly, disoriented, or untethered. In this episode, I share a story about repotting plants for my new Breathwork studio, Still Space Hull, and how it mirrors the experience of midlife change.

Just like plants, we can experience our own kind of “repotting shock” when we step into something new. Old roots are disrupted. Familiar ground feels shaky. And yet, this is how growth happens.

You’ll hear:
🌱 What repotting shock can teach us about midlife transitions
🌱 Why feeling unsteady doesn’t mean you’re failing—it means you’re adjusting
🌱 The small supports (props, environment, nourishment) that help us re-root
🌱 How to give yourself time, compassion, and presence as you settle into new soil

Because thriving in midlife isn’t about avoiding change, it’s about learning how to stay rooted through it.

✨ Listen in, and find your way to steadiness... even in new ground.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

100 - Rooted in Presence: The Story Behind the Shift

Thu, 11 Sep 2025 00:00:00 +0100

Two years ago, I pressed record on the very first episode of this podcast. Back then, it was The Strong Bones Coach Podcast, a space dedicated to building stronger bodies and stronger bones. But as the conversations deepened, so did the calling.

This milestone episode marks the beginning of a new chapter: Rooted in Presence.

In today’s conversation, I share:
🌿 Why I started the podcast in the first place
🌿 The quiet nudge that told me it was time to change
🌿 The synchronicity of “RIP” and the question that’s shaped my life: What if this were my last decade?
🌿 What you can expect from Rooted in Presence as we move forward together

If you’ve been here since the beginning—thank you for walking this journey with me. And if you’re new here, welcome. You’ve arrived at a beautiful time.

Because this space isn’t about fixing yourself—it’s about remembering yourself. Coming home. Rooted, steady, present.

✨ If you’re ready to explore what presence could mean in your own midlife, book a free Clarity Call with me at carlykillen.com
.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

099 Reclaiming Your Midlife Self

Thu, 04 Sep 2025 00:00:00 +0100

Midlife isn’t a restart, it’s a remembering.

This episode is an invitation to call back the parts of you that have been quiet for too long, the ones hidden under survival, pleasing, and performing.

We’ll explore the realms of reclamation, inspired by Women Who Run With the Wolves and the Bodies of Breath: creativity, sensuality, healing, sexuality, timelines, magic, and the wisdom beyond endings.

You’ll hear how these aren’t lofty concepts but living, breathing parts of you that can return through the simplest of moments.

Because integration isn’t just about the big turning points. It’s the daily act of carrying your truth into the most ordinary places of your life.

If you’re ready to return to your own centre and live from a place of truth, not performance, let’s talk.

Book your Clarity Call here

Resources and Mentions

Women Who Run With the Wolves — Clarissa Pinkola Estés (Audio - Paperback )

The Bodies of Breath was taken from my Breathwork training at Breathing Space. If you'd like to find out more about becoming a Breathwork coach or facilitator find out more here: The Exhale Awakening

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

098 The Power In Compassionate CONSISTENCY

Thu, 28 Aug 2025 00:00:00 +0100

We’ve been told for years that consistency is the golden ticket to success.

Wake up early, hit your steps, stick to the plan, no matter what.

And sure, that works… until it doesn’t. Especially in midlife, when your body, hormones, energy, and nervous system all play by new rules.

In this episode, I’m reframing consistency... shifting it from rigid repetition to something I call compassionate consistency.

It’s about staying in right relationship with yourself, honouring your rhythms, and creating trust in your own follow-through… even when life isn’t neat.

We’ll explore:

Why rigid routines can backfire for women in midlife
How your nervous system really responds to repetition
The difference between self-consistency and routine-consistency
Tiny, grounding rituals that anchor you without pressure
The power of values, motivation, and self-honesty in building sustainable change

This isn’t about doing more... it’s about holding more.
Not punishing. Not perfect. Just present.

Press play to discover why slow, steady, and self-aligned will always beat hustle in the long run.

If you’re ready to step off the treadmill of “shoulds” and build rhythms that actually work for you, we can explore it together.

Book a free clarity call, and let’s talk about where you are now, what you want next, and how we can get you there in a way that feels sustainable.

Book your Clarity Call here

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

097 Menopause Isn’t a Problem to Fix: A Reframing of the Midlife Threshold

Thu, 21 Aug 2025 00:00:00 +0100

You’ve heard menopause is “natural.” But natural doesn’t mean effortless... and it certainly doesn’t mean support isn’t needed.

In this expansive and empowering episode, we reframe menopause not as something to fix, but as a profound rite of passage. A threshold. A second spring.

Join me as we explore:

What’s really happening with your hormones: oestrogen, progesterone, and testosterone, and how they impact bone, muscle, mood, and more
The real stages of menopause: pre-menopause, perimenopause, menopause, and post-menopause
Why so many of us feel off-balance in midlife and why you’re not broken
The deep cultural silence around this transition, and how to reclaim your voice
How this season of life offers a return to your core values, clarity, and strength
Why “second spring” isn’t about going backwards, it’s about emerging with more of your self intact

This episode is part education, part validation, part invitation. Wherever you are on the menopause path, this conversation is for you.

You’re not behind. You’re not broken. You’re blooming in your own time.

If you want to feel supported and held with an experienced guide to walk beside you, perhaps you'd like to meet for a chat to see how we might get on. Book a free Clarity Call here → https://www.carlykillen.com

Mentioned in this episode:
📚 Women Who Run With the Wolves by Clarissa Pinkola Estés
📘 NHS guidance on menopause → https://www.nhs.uk/conditions/menopause/

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

096 Food, Feelings & Finding Peace: How to Ease Emotional Eating

Thu, 14 Aug 2025 00:00:00 +0100

Do you find yourself reaching for food when what you really need is a pause… a break… or just a little care?

In this gentle and grounding episode, I explore the deeper layers beneath emotional eating—why we turn to food when we’re overwhelmed, bored, or craving connection, and how we can soften our patterns without shame.

You’ll learn:

The difference between physical and emotional hunger
How habits like “desk snacking” or “car cravings” are often nervous system signals, not food needs
How to bring compassionate awareness to your choices (without guilt or restriction)
Why transitions, breathwork, and presence-led tools are powerful alternatives
How mindful strength work can support your emotional regulation

This isn’t about perfection. It’s about presence.

If you’ve ever said “I know what to do… but I don’t do it,” this episode is for you.

For more support with this book a free Clarity Call → https://www.carlykillen.com

Mentioned in this episode:
📘 Hunger Scale resource → https://www.helpguide.org/articles/diets/emotional-eating.htm

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

095 The Body Keeps the Clues

Thu, 07 Aug 2025 00:00:00 +0100

In this episode, we explore how your body holds subtle (and not-so-subtle) clues about your needs, history, and healing. From nervous system whispers to tension patterns, your body carries messages that your mind might overlook.

We talk about:

The difference between intellectual insight and somatic knowing
How emotions, memories, and unmet needs can be held in the body
The power of Breathwork in gently releasing stored tension
Why muscle doesn’t just speak to strength—it can hold the weight of unprocessed experiences
The importance of support, co-regulation, and compassionate integration

This isn’t a trauma deep-dive, but a heartfelt reflection grounded in personal experience and trauma-informed breathwork.

If you'd like to receive support as you walk the path of reawakening your senses, you're welcome to book a free Clarity Call → https://www.carlykillen.com

Mentioned in this episode:
📖 The Body Keeps the Score by Dr. Bessel van der Kolk → https://www.besselvanderkolk.com/resources/the-body-keeps-the-score
📖 Waking the Tiger: Healing Trauma by Peter Levine → https://www.somaticexperiencing.com/se-master-classes-public-programs/uk-alternatives-april-2023

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

094 More Than Muscle: Lifting Weights for a Quiet Mind

Thu, 31 Jul 2025 00:00:00 +0100

If you’ve ever believed strength training was all about sweat, speed, and pushing hard, this episode is here to gently challenge that idea.

In this soulful solo episode, Carly shares her personal shift from high-intensity workouts to intentional lifting and the unexpected gift that came with it: a quiet mind.

You’ll learn:
🧠 Why strength training can be a powerful tool for calming anxiety
🫁 How rest periods support both your muscles and your nervous system
🌿 Three simple ways to stay present (instead of scrolling) between sets
💛 The science behind strength and stillness, and why it especially supports women in midlife

Whether you're brand new to lifting or have been training for years, this episode invites you to experience strength as a pathway to peace... not pressure.

Book a free clarity call to explore how strength training can support your nervous system and goals at carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Ep 093: Exhausted, Evolving or Ready to Rise? Discover Your Midlife Archetype

Thu, 24 Jul 2025 00:00:00 +0100

If you feel like you're cycling between burnout, big dreams, and wondering what tone Earth is next… you're not alone.

Midlife isn't a straight line, it's a series of seasons. you don’t need more pressure… you need presence.

In this episode, I’m introducing the Midlife Presence Archetypes... four patterns I see again and again in the women I work with.

Whether you’re craving deep rest, seeking direction, or standing at the edge of what’s next, there’s wisdom in knowing where you are right now.

You’ll learn:
✨ Why midlife often feels foggy - even when you’ve done “all the right things”
🌿 How to work with your current season instead of against it
💛 The small but powerful shift that leads to aligned action
🔍 How to discover your archetype - and what it reveals about your next right step

💫 Take the Midlife Presence Archetype Quiz
Discover your current season, your support needs, and receive a breath practice to meet yourself with compassion.
Take the quiz here

🌀 Book a Free Clarity Call
Need someone to sit with you in the fog and help you tune in to what’s next — without pressure or performance?
Let’s talk.
👉 Book your Clarity Call here

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

092 WEIGHT LOSS Without WILLPOWER: The Pressure Free Approach

Thu, 17 Jul 2025 00:00:00 +0100

What if sustainable change didn’t require force, pressure, or endless willpower?

In this episode, Carly explores a gentler, more grounded path to weight loss, one rooted in self-trust, body awareness, and presence.

Whether you're navigating menopause, burnout, or the pressure to “do it all,” this is your reminder: you can support your body through change without abandoning yourself.

✨ If this speaks to you and you'd like support with this? I invite you to book a free clarity call and let’s walk the path together.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

091 The Midlife Lie: Reclaiming Time, Energy & Your Whole Self

Thu, 10 Jul 2025 00:00:00 +0100

Have you been sold the myth that you should have it all figured out by midlife, the career, the family, the health, the peace? I

n this episode, Carly unpacks the big lie of “balance” and explores what it really takes to reclaim your time, energy, and sense of self.

Expect soulful honesty, real-life stories, and practical tools to help you live more intentionally, without burning out in the process.

If you’re sitting in the messy middle and craving some grounded support, you don’t have to navigate it alone. Book a free Clarity Call and let’s sit together in the pause ... no pressure, just presence.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

90 No Goals? No Problem! A Midyear Pause for Clarity, Not Pressure

Thu, 03 Jul 2025 00:00:00 +0100

Feeling stuck, foggy, or like you should have it all figured out by now?

In this midyear reflection episode, Carly explores the power of the sacred pause... that blurry space between what was and what’s next, and why slowing down might be the most transformative move you can make.

With soulful stories, grounding practices, and gentle wisdom, this is your permission slip to stop striving and start listening.

✨ No pressure. Just presence.
✨ No pushing. Just breath.
✨ No perfect plan needed.

Listen now and reconnect with what’s quietly calling you forward.

And if support with this is space feels like something you need, book in for a free 30 minute Clarity Call to uncover what's waiting to be discovered.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

089: Reclaiming Your VOICE in Midlife ft. Laura Dumbleton

Thu, 26 Jun 2025 00:00:00 +0100

Have you ever felt like you’ve lost your voice, literally or metaphorically?

In this episode, Carly is joined by voice coach and Breathwork facilitator Laura Dumbleton, for a rich and real conversation about the changes that happen to our voices, confidence, and nervous system through midlife. They dive into how your breath and voice are intimately linked, what really happens during perimenopause, and how you can start to reclaim your voice: not just as a sound, but as a part of your identity.

We talk about:

How hormones and perimenopause impact your vocal cords (yes, really)
Why your voice might feel “off” or different, and what to do about it
The link between confidence, nervous system regulation, and your vocal tone
Simple tools to support your voice and nervous system daily
Why humming might be your new favourite nervous system hack

Whether you’re preparing for a presentation, struggling with confidence at work, or just want to feel more grounded and expressive — this conversation is for you.

Want to learn more about Laura’s work or join her Breathwork sessions?
Head to https://lauradumbleton.co.uk/
Follow her on Instagram: @lauradumbleton

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

088 Fierce and Tender: The Self-Compassion I Wish I’d Learned Sooner

Thu, 19 Jun 2025 00:00:00 +0100

In this episode, Carly shares her story and insights on the kind of self-compassion that changes everything.

Not the fluffy kind, but the fierce, grounded, honest kind. If you’ve ever felt like you’re doing all the right things but still feel stuck, this one’s for you.

Includes practical tips, relatable stories, and reflections for midlife women navigating perimenopause, burnout, and rebuilding trust with their bodies.

Want support with your next step?
Book a free clarity call to talk about coaching, Breathwork, or how to bring more fierce and tender self-compassion into your life:
Book your Clarity call here

Referenced in this episode:

Neff, K. (2003). Self-Compassion: An Alternative Conceptualization of a Healthy Attitude Toward Oneself.
Neff, K. (2021). Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive.
Germer, C. (Chapter excerpt from The Mindful Path to Self-Compassion).
Clarissa Pinkola Estés. (1992). Women Who Run With the Wolves: Myths and Stories of the Wild Woman Archetype.

✨ This episode was inspired by Carly’s blog - Life In Flow:
How to Be on Your Own Side: The Fierce and Tender of Self-Compassion

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

087 The Wisdom of Your NERVOUS SYSTEM: From Burnout to Trust

Thu, 12 Jun 2025 00:00:00 +0100

Feeling “too sensitive” or like your nervous system overreacts?

In this episode, Carly explores why this happens, especially in menopause, and reveals how your body’s signals can become your greatest strength.

Rebuild trust, find calm, and feel safer in your skin.

Curious about working with me, or exploring how your nervous system could become a powerful ally in your midlife journey?

Reach out for a free clarity call and let's have a chat. Book HERE

You can also access my free guide "Could it Be Menopause?" — which includes symptom checklists and key questions for your GP, just head to carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

086: Hot Flushes in MENOPAUSE: How to Manage Them Naturally

Thu, 05 Jun 2025 00:00:00 +0100

Hot flushes (or hot flashes) are one of the most widely known symptoms of menopause. But they don’t have to run your life. In this episode, Carly explores what really causes hot flushes, how to manage them naturally using Breathwork and lifestyle tools, and why compassion and mindset matter just as much as what you eat or wear.

Learn how to:

Use cooling breath techniques like Sitali to calm your system
Understand the nervous system's role in temperature regulation
Shift your mindset from frustration to self-support
Make small changes that reduce the frequency or intensity of flushes
Explore whether HRT might be right for you

✨ Don’t forget to grab your free “Could it Be Menopause?” guide, including the Greene Climacteric Scale and GP questions → carlykillen.com

🎥 Watch the Sitali Breath video on YouTube → Cooling Breath

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

085: Are You Getting Enough PROTEIN in Menopause?

Thu, 29 May 2025 00:00:00 +0100

In this episode of The Strong Bones Coach Podcast, we’re diving deep into protein in menopause: why it matters, how much you need, and how to get it in ways that work for your life (no boring meal plans here!)

FREE GUIDE: Could it be Menopause? — your tool to understand your symptoms and what to ask your GP. Grab it here: www.carlykillen.com

Book a FREE 30-Minute Clarity Call. Untangle the confusion and map out your next steps for a strong, vibrant menopause journey. Book here >> Clarity Call

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

084: 5 Thing I'd Never Say to a MIDLIFE Woman (But the Fitness Industry Still Does)

Thu, 22 May 2025 00:00:00 +0100

In this episode of The Strong Bones Coach Podcast, Carly dives into the outdated advice still being thrown at women in midlife and why it's time to leave it behind. From “just eat less and move more” to myths about lifting weights and willpower, we explore the real reasons these messages don’t work (and what to do instead).

Learn how hormonal changes in menopause affect your body, why strength training is essential for bone health and confidence, and how to reconnect with your own needs without guilt.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

083 Did Menopause Steal Your Motivation? How to Find Your Spark

Thu, 15 May 2025 00:00:00 +0100

Are you feeling like menopause has stolen your motivation? You’re not alone. In this episode of The Strong Bones Coach Podcast, Carly explores why motivation feels harder to find during menopause — and why that’s completely normal.

Discover how hormonal changes, life’s demands, and outdated expectations can create a perfect storm for feeling stuck. But more importantly, learn practical ways to reconnect with your spark through self-awareness, values, and small joyful actions.

You'll also hear how looking after your body - especially your bones - doesn’t need to rely on willpower alone. It’s about showing up in a way that feels aligned with who you are now.

✨ Reignite your motivation
✨ Protect your bone health
✨ Take action that feels good for YOU

Would you like me to guide you through this next phase of life? Book a free clarity call HERE

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

082: Could It Be MENOPAUSE? How to Advocate for Yourself with Your Doctor

Thu, 01 May 2025 00:00:00 +0100

If you’ve ever left a GP appointment feeling overlooked or unsure how to get the support you need, this episode is for you.

In this honest and empowering conversation, Carly shares exactly how she helps her clients prepare for menopause-related appointments with their GP including how to identify and communicate symptoms, feel more confident, and ensure your concerns are taken seriously.

Download your FREE Guide: Could It Be Menopause

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

081: How to Rebuild TRUST with Your Body through Menopause, Illness or Injury

Thu, 24 Apr 2025 00:00:00 +0100

How to Rebuild Trust with Your Body Through Menopause, Illness, or Injury

Have you ever felt disconnected from your body — like you don’t trust it the way you used to?

In this powerful and personal episode of The Strong Bones Coach Podcast, Carly explores how menopause, illness, fractures, or simply years of putting others first can leave women feeling unsure in their own skin.

This episode will help you:

Understand why you may feel disconnected from your body in midlife
Learn how strength training and breathwork can rebuild your body trust
Discover practical tools like grounding, journaling, and daily check-ins to reconnect
Shift from self-doubt to compassionate self-awareness
Hear Carly’s personal story of rebuilding trust post-diagnosis and illness

This isn’t about pushing harder — it’s about softening, noticing, and learning to trust your body again.

“When you stop being at war with your body and start working with it — that’s where freedom begins.”

Whether you're navigating peri/menopause, recovering from an injury, or just feeling a little lost in your body — this episode will support you in taking the first gentle steps back to trust.

Links & Resources

💬 Book a clarity call with Carly: https://carlykillen.com

🧡 Don't forget to subscribe, rate & share if this episode supported you — it helps more women find their way back to their strength.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

080: Rewriting the Menopause Story - Awaken Your Second Spring

Thu, 17 Apr 2025 00:00:00 +0100

Have you ever felt like something is shifting inside you… but you can’t quite explain what it is?

In this heartfelt episode of the Strong Bones Coach Podcast, Carly invites you to reframe menopause — not as an ending, but as an invitation to rediscover the woman you're becoming.

Menopause is so often framed as loss, but what if it's actually your Second Spring; a powerful time to reconnect with your inner wisdom, soften the pressure to do it all, and begin writing a new story based on who you are now?

✨ You’ll explore:

Why menopause feels like a turning point for so many women
The emotional shifts and questions that come with midlife
How to embrace your evolution with compassion (not pressure)
The powerful symbolism of Second Spring
Carly’s personal story of shifting from burnout to intention

This is your permission to slow down, tune in, and start asking what you want for this next chapter.

📣 Don't miss Carly’s FREE workshop: Embrace Your Second Spring
🗓 Thursday 17th April | 🕖 7–8pm UK Time | 💻 Online

Or head over to Instagram and say hi! >> @thestrongbonescoach

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

079: The Forgotten Strength Tool for Menopause and Osteoporosis

Thu, 10 Apr 2025 00:00:00 +0100

In this episode, Carly shares the most overlooked yet powerful strength tool for women in midlife your breath.

As we navigate menopause and osteoporosis risk, we often focus on weights, diet, and movement, but forget the foundational role of diaphragmatic breathing in building strength, stability, and recovery.

Carly explains how proper breathing activates your deep core and supports spinal safety, especially for those with low bone density or previous fractures. You’ll also learn simple techniques to reconnect with your breath, calm your nervous system, and enhance post-workout recovery: all without needing more time or equipment.

This one’s a blend of science, practicality, and compassion... especially for those of us navigating the beautiful chaos of midlife.

Links:

- Get support with your breath and build your foundations in The Strong Bones Starter Kit: >>> Link

- Book a free Clarity Call >>> https://carlykillen.com/book-call

- Contact Carly for 1:1 coaching support: carlykillenpt@gmail.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

078: Redefining Resilience: The Strength in Softness

Thu, 03 Apr 2025 00:00:00 +0100

Have you ever been praised for being “so strong”… but inside, you felt anything but?

In this soulful episode, Carly shares a deeply personal story about how breathwork, timing, and a simple flower (yes, a daffodil!) reshaped her definition of resilience. As we move through midlife, many of us carry the weight of “holding it all together,” but what if that’s not the only way to be strong?

You’ll hear:

💛 Why "coping" isn’t the same as healing
💛 How softness, rest, and breath can be radical acts of strength
💛 The daffodil metaphor that may just shift how you see your own growth
💛 A reminder that true resilience isn't always loud — sometimes it's in the quietest exhale

This episode is for every woman who has been holding it all together and is now ready to exhale. It’s not about giving up — it’s about letting go of what no longer serves and discovering a new way to stand strong.

🌼 Resources & Support:
Book a free 30-minute Clarity Call with Carly to explore breathwork or personalised support for your midlife wellbeing journey → www.carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

077: Compassionate CONSISTENCY: A New Way to Thrive through MENOPAUSE

Thu, 27 Mar 2025 00:00:00 +0000

Do you feel like you “just need to be more consistent” but never quite manage to stick to a routine?

You're not broken, and you're not alone.

In this episode of The Strong Bones Coach Podcast, Carly breaks down why the old model of consistency doesn't work for women in perimenopause and menopause, and how to embrace a new way of showing up for yourself that actually sticks.

You’ll learn:

Why rigid routines often backfire in midlife
How hormonal changes impact energy, sleep, and motivation
What “compassionate consistency” really means—and how to apply it
Real-life examples of flexible routines that support bone health, strength, and emotional wellbeing
The exact question to ask each day to help you stay on track (without burnout)

Plus, Carly shares her own story of shifting from “match the men” fitness to honoring her own rhythms... and how that changed everything.

✨ Want personalised support? Book your free Clarity Call with Carly at carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

076 Menopause on Pause: How to Cope When Your Period Shows Up Again

Thu, 20 Mar 2025 00:00:00 +0000

Just when you thought you were finally done with menopause… your period returns, resetting the 12-month countdown. 😩 If you’ve felt disheartened or frustrated by this, you’re not alone.

In this episode of The Strong Bones Coach Podcast, I’ll be diving into:
🔹 Why your period might return after months without one
🔹 The hormonal shifts behind irregular cycles in perimenopause
🔹 How to reframe your mindset if you’re feeling stuck between phases
🔹 Key areas to focus on to feel your best—regardless of where you are in the menopause journey

If you're navigating the ups and downs of perimenopause, this episode will help you find clarity, confidence, and a sense of control in your journey. 💛

Book Your FREE clarity call here >>> https://carlykillen.com

⚠️ If you're experiencing postmenopausal bleeding (any vaginal bleeding after more than 12 months without a period), it’s important to speak to your doctor. Find more information here: NHS Postmenopausal Bleeding Guide

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

075 How to Avoid MENOPAUSE BURNOUT: Signs You Need to Take a Break

Thu, 13 Mar 2025 00:00:00 +0000

How do you know when it’s time to take a break?

Menopause brings a whole new level of exhaustion, overwhelm, and emotional load. Maybe you’ve been pushing through, telling yourself you’ll rest later—but later never comes.

The truth is, burnout in midlife is real, and recognising the signs early can help you recharge before you completely run out of steam.

In this episode, we’re diving into:
✅ The biggest warning signs of menopause burnout
✅ Why hormonal shifts make stress and overwhelm feel worse
✅ How to take breaks that actually refuel you (without guilt!)
✅ Practical ways to build in rest—even when life is busy

Menopause literally has the word pause in it, but when was the last time you gave yourself permission to slow down?

🎧 Tune in now to learn how to take a break before burnout takes over!

👉 Need support in navigating menopause without exhaustion? Book a free Clarity Call at carlykillen.com to create a personalised plan for feeling your best.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

074: Are You Stuck In the Midlife Comparison Trap? Stop Measuring Yourself Against Your Younger Self

Thu, 20 Feb 2025 00:00:00 +0000

Are you still trying to get back to the weight or body you had in your 20s?

You’re not alone. Many women in midlife find themselves caught in the comparison trap—measuring their current bodies and strength against a younger version of themselves. But what if the real goal isn’t about going back, but moving forward with confidence and freedom?

In this episode, I share a powerful client story that perfectly illustrates how redefining success now can help you let go of old expectations and embrace the strength, energy, and joy you actually want in midlife.

We’ll explore:
✅ Why weight loss isn’t always the answer to happiness
✅ How midlife’s mental and emotional load can shape our body image
✅ Practical ways to reconnect with what truly matters right now
✅ How strength, boundaries, and self-care are your real freedom

Ready to break free from outdated goals and step into your strongest season yet? Hit play now!

Ready for personalised support? Book a free 30-minute Clarity Call to uncover your next best steps → carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

073 - Lifting Heavy vs. Lifting Light: What’s Best for You in MENOPAUSE?

Thu, 13 Feb 2025 00:00:00 +0000

Are you unsure whether to lift heavy or stick to lighter weights? Maybe you've been told to “tone, not bulk” and now you’re wondering what actually works—especially in menopause, when muscle and bone health become even more important.

In this episode, I break down:
✅ What happens when you lift heavy vs. light weights
✅ Why both have a place in your strength routine
✅ How to choose the right weight for you (spoiler: it’s not a one-size-fits-all approach!)
✅ The best exercises for muscle growth and bone strength
✅ How to know if you’re lifting heavy enough

If you're ready to feel stronger, more confident, and empowered in your workouts, this episode is for you!

🎧 Listen now and start lifting smarter.

Want expert guidance on your next steps? Book a free Clarity Call with me HERE

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

072: Is MENOPAUSE stealing your joy? Here's how to get it back

Thu, 06 Feb 2025 00:00:00 +0000

Menopause can feel like it's draining the joy right out of life. Mood swings, brain fog, low energy, and disrupted sleep can leave you feeling flat and disconnected from the things that once made you happy.

But here’s the good news... happiness isn’t gone forever, and you CAN get it back.

In this episode, we’re diving into:
✨ The science of happiness – What really determines our happiness levels? (Hint: It’s not just your circumstances!)

🧠 How menopause impacts mood – The role of estrogen, serotonin, and dopamine in feeling good
🔥 Inflammation, pain, and emotional resilience – How your body’s stress response could be affecting your happiness
🌿 Practical ways to reclaim joy – Simple mindset shifts, lifestyle changes, and daily practices to bring more happiness into your life

Want more personalized support?

Book a free 30-minute Clarity Call with me at carlykillen.com to untangle your thoughts and create a simple path forward in your menopause journey.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

071: 5 Good Deeds for your Bone Health in MENOPAUSE

Thu, 30 Jan 2025 00:00:00 +0000

If you’re wondering how to care for your bones without adding to your to-do list, this episode is for you.

I’m sharing 5 Good Deeds for Your Bone Health—simple, effective actions that support strength, balance, and well-being. Plus, a journaling prompt to help you check in with what your body needs.

Ready to take the next step? My Strong Bones Starter Kit is the perfect place to begin.

Sign up now right here >> Access the Strong Bones Starter Kit

🎧 Tune in and start caring for your bones—one good deed at a time!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

070 Could it be MENOPAUSE? How to Know and Your HRT Options

Thu, 23 Jan 2025 00:00:00 +0000

In this episode of The Strong Bones Coach Podcast, Carly discusses how to recognize the signs of menopause, why it’s essential to understand what’s happening in your body, and how you can take charge of your health.

Want to assess your menopause signs and understand your next steps? Download your FREE guide Could it Be Menopause >> https://carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

069: 5 Years as a Strength Coach: Lessons in Becoming Stronger

Thu, 16 Jan 2025 00:00:00 +0000

In this episode, Carly celebrates 5 years as a strength coach and reflects on the lessons learned along the way.

From the importance of starting where you are, to understanding that strength training isn’t a race – Carly shares her insights on what it truly means to build strength for life.

Tune in for practical advice on finding the right support, building consistency, and embracing your own journey to strength.

Are you ready to begin your journey to feeling strong, capable and confident but not sure where to start?

Join me for a free Clarity call: 30 minutes 1:1 focused time where I support you to create the steps you need to take to gain clarity on supporting your menopause journey.

Book here: https://carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

068: How to Start STRENGTH Training in 2025

Thu, 09 Jan 2025 00:00:00 +0000

In this episode of The Strong Bones Coach Podcast, Carly dives into how to start strength training in 2025 and why this year is the perfect time to build a strong foundation for your health. Whether you’re new to strength training or looking to get back into it, Carly shares five ways strength training will be different in 2025 and how you can get involved in a way that feels accessible and empowering.

If you've ever felt intimidated by the idea of lifting weights or thought you needed to be "fit enough" to start, this episode is for you. From bodyweight exercises to working with a coach and incorporating mindful movement, Carly breaks down the essential steps to get started safely and confidently.

Listen in for practical tips, motivation, and everything you need to get stronger in 2025.

AND, if you’re ready to lay the foundation for your strength journey, Carly’s Strong Bones Starter Kit mini-course is the perfect place to begin!

If you want access to this step-by-step guide to safe and effective strength training at home. Click here to learn more and access today

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

067 Getting Personal: What’s Not Invited into 2025

Thu, 02 Jan 2025 00:00:00 +0000

In this episode of the Strong Bones Coach Podcast, Carly gets personal about what she’s choosing to leave behind as she steps into 2025.

Reflecting on her growth over the last few years, Carly dives into the things she’s no longer inviting into her life... perfectionism, comparison, and the fear of not being good enough.

She opens up about her personal stories, including past struggles with crash diets, burnout, and losing touch with her inner voice.

This episode is all about embracing the messy middle, showing up as your real self, and finding the courage to release what no longer serves you.

Join Carly as she shares powerful reflections and insights on how to step into a new year with intention, authenticity, and self-compassion.

Tune in for a dose of real talk and find out what Carly is leaving behind as she embraces a more aligned, balanced future.

If you’re ready to step into 2025 with clarity and confidence, Carly also invites you to check out her Connect and Thrive in 25 offer, or book a free Clarity Call to explore how you can make 2025 your year of growth and alignment.

Links:

Connect and Thrive in 25 >>> https://carlykillen.com/thrive25-offer
Book a free Clarity Call >>> https://carlykillen.com/book-call

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

066: Let Go to Grow: A Mindful Approach to New Year Intentions

Thu, 26 Dec 2024 00:00:00 +0000

As we approach the new year, many of us feel the pressure to make drastic changes and set rigid resolutions.

But what if, instead, we embraced a more mindful approach? In this episode, Carly invites you to reflect on the past year, release what no longer serves you, and set flexible, self-compassionate intentions for the year ahead.

This isn’t about a long to-do list or perfection, it’s about creating space for growth, building sustainable habits, and moving through the year with care.

Tune in to discover how to approach 2025 with intention, balance, and alignment, and start your new year with clarity and confidence.

Plus, Carly shares how you can book a free 30-minute clarity call to help you kickstart your journey with purpose.

If you're ready for my support in building strong foundations for your health and fitness journey, check out the NEW Thrive in 25 program.

A 25 day programme designed to help you thrive in all areas of life with practical guidance and support for lasting change.

Head over to the website to find out more and apply now >>> Thrive in 25

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

065: A Gift of Calm for You: Relaxing Guided Breathwork

Thu, 19 Dec 2024 00:00:00 +0000

Take a moment to reset and rejuvenate with this special episode of The Strong Bones Coach Podcast.

In this relaxing guided Breathwork session, Carly invites you to pause, breathe, and bring calm into your day.

Whether you're gearing up for a busy day or winding down in the evening, this 10-minute practice will help you find ease and balance.

Using a simple, powerful Breathwork techniques, you'll tap into a deep sense of relaxation, supporting both mental clarity and physical well-being.

Press play, find a comfortable space, and let Carly guide you through a peaceful moment of Breathwork for calm and ease this holiday season

If you enjoyed this Breathwork and are curious to explore a more personal experience, I have a limited number of online 1-2-1 Breathwork sessions available on donation as I complete my Breathwork Facilitator training.

Head over to carlykillen.com to enquire and book your space.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

064: A Moment for You: Simple Ways to Recharge This Holiday Season

Thu, 12 Dec 2024 00:00:00 +0000

In this fast-paced holiday season, it's easy to feel overwhelmed by the endless to-dos and festive demands. In this episode, I invite you to pause and embrace the power of rest.. even in small, manageable moments.

Discover how slowing down, even briefly, can help you feel more grounded, energized, and focused. Learn how to use a simple breathing technique to activate your body's rest-and-digest mode, and uncover how honoring your need for rest can bring balance to a busy time of year.

Take a moment for yourself today... you deserve it.

What you'll learn:

Why rest is essential for your mind and body.
A quick breathing exercise to restore calm and focus.
How slowing down can help you thrive, even during the holiday rush.

If you're looking to gain clarity on your next steps for your health and wellness in 2025, you've welcome to book a free Clarity Call with me where we can create an aligned plan to support your goals

Head to carlykillen.com to book your place

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

063: Take Control of Your Holidays: Setting Boundaries That Work

Thu, 05 Dec 2024 00:00:00 +0000

The holiday season is here, and while we hope for it to be joyful, it can often feel overwhelming. Between family commitments, work deadlines, and endless to-do lists, finding time for yourself might seem impossible.

But what if this year could be different?

In this episode of The Strong Bones Coach Podcast, we explore how setting nurturing boundaries can help you reclaim your energy, reduce stress, and take control of your holiday season.

Here’s what you’ll learn:

What boundaries really are and why they matter for your mental and physical well-being.
Signs you might need a boundaries check-in.
Simple, actionable steps to set boundaries that actually work.
How boundaries can create consistency in self-care, strength training, and other healthy habits.

This isn’t about saying no to everything, it’s about saying yes to what truly matters. If you’re ready to enjoy a holiday season that feels balanced and true to your needs, this episode is for you.

Plus, I’m hosting a free workshop, Shine Stronger: Reclaim Your Nurturing Boundaries, on Thursday, December 12th, at 7 PM UK time.

This 60-minute session will help you create your own “Boundaries Bill of Rights” so you can navigate the holiday season with confidence and ease.

Click the link below to reserve your free spot for this fabulous workshop.

https://carlykillen.com/shine-stronger-free

I can’t wait to see you there!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

062: How ASTROLOGY Can Guide You Through MENOPAUSE: Practical Insights with Sharyn-With-A-Why

Thu, 28 Nov 2024 00:00:00 +0000

In this enlightening episode of the Strong Bones Coach Podcast, Carly is joined by Sharyn-With-A-Why, a natural astrologer, cosmic coach, and breathwork teacher, to explore the powerful connection between astrology and menopause.

If you’ve ever felt like life is becoming more chaotic as you enter menopause, Sharyn offers practical insights into how understanding your personal astrological cycles can provide guidance, clarity, and support during this transformative time.

From navigating the “messy middle” of menopause to harnessing the rhythms of nature, this conversation will leave you inspired to take charge of your health and well-being in alignment with the universe’s natural cycles.

Tune in to discover how astrology and the cycles within nature can guide you through menopause with wisdom, insight, and cosmic alignment.

If you want to get in touch with Sharyn or find out how you can work with her:

Head to her website: https://sharyn-with-a-why.co.uk/

Access the replay to her FREE Mercury Project Workshop and learn how you can make Mercury your project manager - available until 4th December >>> https://members.sharyn-with-a-why.co.uk/

Breathworker facilitators, apprentices and breathcurious check out Beyond the Breath online magazine >>> https://www.beyondthebreath.co.uk/

Resources:
The two Astrology schools mentioned by Sharyn
https://astrobutterfly.com/
https://www.thechironium.com/sola-online-2/

Free Resources
Run your birth chart for free at https://www.astro-seek.com/
Head to https://cafeastrology.com/ for great free beginners resources and to find an astrologer to support you.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

061: How to Get Started with Strength Training for Osteoporosis and Bone Health

Thu, 21 Nov 2024 00:00:00 +0000

In this episode of the Strong Bones Coach Podcast, Carly dives into the essentials of getting started with strength training for osteoporosis and bone health.

Whether you're new to strength training or looking to build a safer, more effective routine, Carly shares practical tips and foundational exercises to help you strengthen your muscles, improve balance, and protect your bones.

If you’re concerned about osteoporosis or low bone density, this episode will guide you through simple steps to begin your strength training journey with confidence.

Tune in to learn how to safely incorporate strength exercises into your life and build a strong, steady, and healthy future!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

060: Business, Bones and Boundaries: Paula's Journey to Balanced Wellness

Thu, 14 Nov 2024 00:00:00 +0000

In this week’s episode of the Strong Bones Coach Podcast, I’m joined by Paula Wood, a busy business owner who’s found the perfect balance between her career, family, and personal well-being.

After being diagnosed with Osteopenia, Paula took charge of her health through strength training and setting clear boundaries in her life.

In this conversation, Paula shares how she manages to prioritize her bone health and wellness amidst her packed schedule and the valuable lessons she’s learned along the way.

If you’ve been feeling overwhelmed with life’s demands and want to find a way to prioritize your health, this episode is for you!

You can find Paula on LinkedIn >> https://www.linkedin.com/in/paulawood1/

Or head over to her website: https://www.examofficers.co.uk/

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

059: How to Prevent Muscle Loss in Menopause: Tips for Staying Strong

Thu, 07 Nov 2024 00:00:00 +0000

In this episode of the Strong Bones Coach Podcast, Carly Killen dives into an important topic for women navigating menopause: how to prevent muscle loss and stay strong.

As hormonal changes can lead to a decline in muscle mass, it’s essential to understand the impact of menopause on our bodies and what proactive steps we can take to combat this challenge.

Carly shares evidence-based strategies to help you maintain your strength during this transformative time, including the importance of strength training, nutrition, and lifestyle adjustments.

Whether you’re looking to enhance your fitness routine or simply want to feel more empowered in your body, this episode offers valuable insights to support your journey.

Join Carly as she provides practical tips and encouragement to help you embrace strength and resilience during menopause. Tune in and discover how you can take control of your health and well-being!

Not sure where to start?

Join me for a free Clarity call: 30 minutes 1:1 focused time where I support you to create the steps you need to take to gain clarity on supporting your menopause journey. No obligation, my gift to help you move forward

Book here: https://carlykillen.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

058: Refresh and Refocus: Strategies for Your Busy Days

Thu, 31 Oct 2024 00:00:00 +0000

In this episode, Carly talks about the importance of rest, especially during menopause, and how listening to your body can support bone health and overall wellness.

Feeling overwhelmed and ready to find your focus? Book a clarity call with Carly at carlykillen.com to discover personalized strategies that will help you refresh and refocus!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

057: Why Strength Training is Key to Beating Menopause BRAIN FOG

Thu, 24 Oct 2024 00:00:00 +0100

In this episode, Carly explains how strength training, breathwork, and meditation can help clear brain fog and improve sleep quality during menopause.

Carly breaks down the impact of declining estrogen on cognitive function and sleep patterns, and how regular exercise can help

Struggling with brain fog or sleepless nights? Book a free 30-minute clarity call at carlykillen.com to create a personalized plan for your mental and physical well-being during menopause.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

056: How to Embrace Your EMOTIONS & Move Through Menopause Ft. Sian Evans

Thu, 17 Oct 2024 00:00:00 +0100

In this episode, Carly is joined by Sian Evans, Menopause Self-Care Coach and holistic therapist, for a deep conversation about emotions, self-care, and navigating menopause.

They discuss the importance of giving yourself permission to feel and express your emotions in a safe way, especially during the changes of menopause. Sian shares her personal story and insights on therapeutic techniques like EFT (Emotional Freedom Technique) and Breathwork, explaining how these tools can help release trapped emotions without needing to verbalize painful experiences.

Tune in for valuable tips on how to nurture yourself, set boundaries, and explore new ways of processing emotions.

They also dive into the concept of self-care and why it’s more than just bubble baths—it’s about setting time and space for yourself, even in the midst of life’s demands.

This episode is perfect for anyone feeling the emotional weight of menopause and looking for ways to navigate it with grace and compassion.

Ready to nurture yourself?

Click the following links to take a look at these online and in person opportunities:

The Midlife and Self Care Retreat

Nurture Your Menopause FREE Online Workshop

If you'd like to follow or contact Sian, find her on Instagram >> @mymenopauseselfcarecoach of email info@myselfcarecoach.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

055: Self-Care in Minutes: Easy Practices for a Busy Life

Thu, 10 Oct 2024 00:00:00 +0100

In this episode of The Strong Bones Coach Podcast, Carly shares time-saving self-care tips that won’t overwhelm your busy schedule but will help you feel more balanced and grounded. Learn how to nurture your mind, body, and spirit with simple practices like 5-minute journaling, breath awareness, and joyful movement.

Carly also addresses how to move away from guilt around self-care and provides actionable steps to fit it into your life without adding extra stress.

Key Takeaways:

How to care for your mind with quick reflection and breath awareness.
Fast, effective ways to support your body with gentle movement and nourishing foods.
Self-care practices that can be done in just a few minutes to help you feel centered.

Feeling overwhelmed or unsure where to start? Book a free 30-minute Clarity Call with Carly to untangle the confusion and create a self-care routine that fits your life.

Visit carlykillen.com to book your call today.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

054: How To Transform Your Life in Menopause Ft. Sober Coach Laura Starky

Thu, 03 Oct 2024 00:00:00 +0100

In this special episode of The Strong Bones Coach Podcast, Carly welcomes back Laura Starky, who shares her incredible journey from struggling with alcohol and isolation to finding strength, wellness, and purpose. Laura talks candidly about her transformation—how she moved from using alcohol as a coping mechanism during perimenopause to embracing sobriety, yoga, and somatic therapy.

Through strength training and support from the Strong Bones Club, she not only regained physical strength but also rebuilt her life emotionally and mentally.

Laura's story is one of empowerment, and her journey offers hope and inspiration for anyone feeling lost or overwhelmed in midlife. Learn about the practical steps she took to rediscover herself, the importance of community, and how sobriety opened doors to new opportunities for health, wellness, and personal growth.

You can get in touch with Laura on Instagram @sober.yoga.vibes

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

053: How to Improve Your Balance with OSTEOPOROSIS 3 Simple Exercises

Thu, 26 Sep 2024 00:00:00 +0100

In this episode of The Strong Bones Coach Podcast, Carly shares how improving your physical balance can help prevent falls and support bone health, especially for those managing osteoporosis.

Drawing on the Strong, Steady, and Straight protocol, Carly explains why balance is crucial as we age and how it plays a vital role in fall prevention and building strength. You’ll learn three simple exercises that can easily be incorporated into your daily routine to improve balance and stability.

Plus, discover how joyful movements like dancing, Tai Chi, and yoga can keep both your body and mind in balance, helping you stay strong and steady in daily life.

Episodes you might want to listen to next...

029: How to Exercise with Osteoporosis

033: Finding Alignment in Midlife and Menopause

038: Dancing for Bone Health Ft. Sarah Smales My Dance Dietitian

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

052: Finding Your Calm: How to Bring Peace to Your Menopause Journey

Thu, 19 Sep 2024 00:00:00 +0100

In this episode, Carly explores the theme of peace and why it can be especially hard to find during menopause.

Hormone changes, symptoms like heart palpitations, and overthinking can make peace feel out of reach.

But learning to embrace peace in all its forms is vital for both mental and physical health, including managing stress levels that impact bone health.

Tune in for practical prompts and reflections to help you connect with your own sense of peace.

Book your clarity call here: https://carlykillen.com/

If you or someone you know if struggling with metal health and wellbeing, these websites may be supportive:

Mind (UK) - www.mind.org.uk

Provides advice and support to empower anyone experiencing a mental health problem. Offers information on a wide range of topics, including types of mental health problems, where to get help, and how to support someone else.

Mental Health Foundation (UK) - www.mentalhealth.org.uk

Offers information on mental health, including tips for looking after your mental well-being, guides for different life stages, and a variety of mental health resources.

Samaritans (UK) - www.samaritans.org

Provides a 24/7 helpline and support services for people who are struggling to cope, experiencing mental health difficulties, or feeling overwhelmed.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

051: Live Longer, Age Better: How Your MINDSET Shapes Your Future

Thu, 12 Sep 2024 00:00:00 +0100

In this special 1st birthday episode of The Strong Bones Coach Podcast, Carly celebrates the blessings of ageing as she shares 5 actionable tips to help you feel more positive about getting older.

From reframing your mindset to focusing on what your body can do, Carly’s advice will help you shift your perspective on ageing and live with more joy, gratitude and connection.

Tune in to learn how a healthy relationship with ageing can improve your health and well-being.

Reference
Longevity increased by positive self-perceptions of aging.
By Levy, Becca R.,Slade, Martin D.,Kunkel, Suzanne R.,Kasl, Stanislav V. Journal of Personality and Social Psychology, Vol 83(2), Aug 2002, 261-270
LINK

Join us for OVERWHELM UNPACKED the free online workshop to help you gain clarity and focus in midlife and beyond. 12th September 7pm UK time.

REGISTER FREE here >> https://carlykillen.com/overwhelm-unpacked-free

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

050: Celebrating 50 Episodes of the Strong Bones Coach Podcast: 5 Episodes to Prioritise

Thu, 05 Sep 2024 00:00:00 +0100

It’s time to celebrate! 🎉 We’ve reached 50 episodes of The Strong Bones Coach Podcast, and I couldn’t be more grateful for each and every one of you.

Whether you’ve been here from the start or recently joined, your support has helped build this amazing community, and I thank you from the bottom of my heart.

In this special episode, we’re looking back at the top 5 listener-favorite episodes, each one packed with tips, stories, and practical advice to support your bone health, strength, and overall well-being through menopause and midlife.

Plus, I’m excited to share details on my Overwhelm Unpacked free workshop, designed to help you navigate midlife challenges with confidence.

Here are the top 5 episodes you loved most—don’t forget to check them out:

Top 5 Episode Links:

Bonus:
🎉 As a thank you for being part of this journey, I’m offering free access to my upcoming Overwhelm Unpacked workshop!

If you’ve been feeling the weight of midlife challenges and want strategies to feel more empowered and in control, this workshop is for you. Sign up via the link in the show notes! ✨

Sign up for the free workshop >>> HERE

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

049 Finding Your Tribe: Breaking Through Isolation in Midlife

Thu, 29 Aug 2024 00:00:00 +0100

In this episode of The Strong Bones Coach Podcast, Carly explores how strength training can be a powerful tool to combat midlife isolation and build meaningful connections.

Discover how exercise can help you connect with others, stay true to your values, and form a supportive tribe that enhances both your physical and emotional well-being.

Carly shares practical advice on finding or creating a fitness community that aligns with your health goals and offers tips on nurturing self-connection. Tune in to learn how to foster a sense of belonging and shine your unique light during menopause.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

048: Should You Do CARDIO Before or After Weights? A Menopause Guide

Thu, 22 Aug 2024 00:00:00 +0100

In this episode of The Strong Bones Coach Podcast, Carly tackles a common fitness question for women in menopause: Should you do cardio before or after weights?

Learn about the benefits of both approaches and how to decide which is best for your unique needs and goals.

Carly offers practical tips on how to create a balanced and enjoyable workout routine that supports muscle retention, bone health, and overall fitness during menopause.

Your Questions Answered:

- Why does the order of cardio and weights matter during menopause?

- What are the benefits of doing weights first?

- When should you prioritize cardio before weights?

- How can you balance both cardio and strength training in your routine?

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

047: How to Cope with OVERWHELM in Menopause Symptoms to Self-Care

Thu, 15 Aug 2024 00:00:00 +0100

In this episode of The Strong Bones Coach Podcast, Carly tackles the topic of overwhelm during menopause.

Learn why feelings of overwhelm are so common, how to distinguish between menopause symptoms and more serious health issues, and practical tips for navigating exercise routines and daily responsibilities.

Carly also shares her free guide, 'Could It Be Menopause?' which includes a symptom tracker and helpful questions for your GP. Tune in for insights and strategies to help you feel more in control during this transition.

Key Questions Covered:

Why do women feel overwhelmed during menopause?
How can you distinguish between menopause symptoms and more serious health issues?
What are some tips for feeling less overwhelmed at the gym?
How can you manage daily responsibilities and find time for self-care?
Tune in to this episode to learn about managing overwhelm during menopause.

Download the free 'Could It Be Menopause?' guide at carlykillen.com and start tracking your symptoms today.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

046: Why MENOPAUSE Can Affect Your BREATHING and How to Manage It

Thu, 08 Aug 2024 00:00:00 +0100

In this episode of The Strong Bones Coach Podcast, Carly explores the often overlooked but significant issue of breathlessness during menopause. Learn why this happens, how hormonal changes impact your lung function, and what you can do to manage and improve your breathing.

Carly shares practical breathwork exercises and tips to help you stay fit and reduce anxiety.

Tune in to understand the connection between menopause and breathing, and discover actionable steps to support your lung health and overall well-being.

Reference
Menopause Is Associated with Accelerated Lung Function Decline: Link>> https://doi.org/10.1164/rccm.201605-0968OC

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

045: Testosterone and OSTEOPOROSIS in MENOPAUSE

Thu, 01 Aug 2024 00:00:00 +0100

In this episode of The Strong Bones Coach Podcast, Carly explores the essential role of testosterone in women's health, particularly its impact on bone density and muscle mass. She busts common myths about testosterone, explains the benefits of supplementation, and shares practical tips for maintaining healthy testosterone levels.

Carly also discusses recent media coverage about the challenges women face in accessing testosterone therapy. Tune in to learn how to support your bone health and overall well-being with testosterone.

Key Questions Covered:

- What is testosterone and how does it work in your body?

- Why is testosterone important for women's health, especially during menopause?

- How can testosterone support your bone health?

- What are the common myths and facts about testosterone?

- How can you access testosterone as part of your Hormone Replacement Therapy and overcome challenges?

References:
Testosterone therapy in women: Myths and misconceptions. Constantine and Dimitrakakis. 2013
LINK >>> https://doi.org/10.1016/j.maturitas.2013.01.003

Association between testosterone levels and bone mineral density in females aged 40–60 years from NHANES 2011–2016. Zhang, H., Ma, K., Li, RM. et al. Sci Rep 12, (2022).

LINK >>> https://doi.org/10.1038/s41598-022-21008-7

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

044: Creatine in MENOPAUSE: What You Need To Know

Thu, 25 Jul 2024 08:00:00 +0100

Welcome back to The Strong Bones Coach Podcast with Carly!

In this episode, we dive into the benefits and considerations of creatine supplementation, especially during menopause.

If you’ve seen your teens and grown up kids taking creatine and wondered what this is, or if you’re curious about how it might support your health, this episode is for you.

Join Carly as she dispels myths about creatine, explains how it works in the body, and explores how it can support muscle preservation, bone health, and cognitive function during menopause.

Learn practical tips on how to take creatine and important considerations before starting supplementation.

Key Questions Covered:

What is creatine and how does it work in the body?
Why might women consider creatine supplementation during menopause?
What are the benefits of creatine for muscle mass, bone health, and cognitive function?
How should you take creatine, and what should you consider before starting?

Reference: Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. LINK

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

043: The REAL Benefits of Gratitude

Thu, 18 Jul 2024 00:00:00 +0100

Welcome back to The Strong Bones Coach Podcast with Carly!

This week, we celebrate a milestone of over 2,000 downloads and dive into the powerful practice of gratitude.

Gratitude is more than a buzzword; it’s a transformative mindfulness practice that can significantly enhance your well-being and support your physical health.

Join Carly as she shares practical tips for integrating gratitude into your daily life and discusses its impact on your body, mind, and bones.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

042: How to manage OSTEOPOROSIS without MEDICATION

Thu, 11 Jul 2024 00:00:00 +0100

Have you been diagnosed with Osteoporosis and are unsure what to do beyond medication?

Are you looking for natural ways to maintain your bone health and prevent further bone loss?

If you are wondering if it’s too late to start caring for your body, mind and bones for all round healthy and vibrant life, this episode is for you.

This week, in the Strong Bones Coach Podcast we're tackling a topic that’s incredibly important for anyone diagnosed with osteoporosis: how to manage Osteoporosis without medication.

Whether you’re unable to take medications typically prescribed for Osteoporosis support, have chosen not to, or are looking for additional ways to support your bones alongside your prescribed treatment, listen in.

Join me as I share the key strategies I used to support my client who started her journey at age 75 and has achieved stable bone mass, high energy, and confidence without medication.

If you’re ready for support with how to manage osteoporosis and enhance your life, contact me at hello@carlykillencoaching.com.

Tune in to this episode to gain valuable insights and practical tips to support your bone health and overall well-being. Remember, it's never too late to start caring for your body, mind, and bones.

Related Episodes:

Is this the best diet for bone health in menopause >>> https://pod.fo/e/1f3a90

How to exercise with Osteoporosis >>> https://pod.fo/e/22946b

Overcome overthinking 3 easy things to try >>> https://pod.fo/e/24efb6

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

041: Overcome Overthinking FAST: 3 Easy Things to Try

Thu, 04 Jul 2024 00:00:00 +0100

Do you wish you could stop OVERTHINKING?

In this episode of the Strong Bones Coach podcast, host Carly explores effective techniques to overcome overthinking, especially if you are in midlife or going through perimenopause.

Carly shares three quick and easy tips to help calm your mind, reduce stress, and maintain both your mental and physical well-being.

These strategies not only help with mental clarity but also support bone health by managing cortisol levels.

Tune in to discover practical solutions that you can apply in less than a minute to keep your mind balanced and your body strong.

Inner Child Breathwork Workshop in York tickets and info >>> https://www.eventbrite.co.uk/e/914086797217?aff=oddtdtcreator

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

040: Transformation through Self ACCEPTANCE

Thu, 27 Jun 2024 00:00:00 +0100

In this episode of the Strong Bones Coach podcast, Carly delves into the deeply personal theme of acceptance.

Reflecting on her own experiences and the stories shared during an online Breathwork session, Carly discusses the importance of self-acceptance, particularly in the context of midlife changes, perimenopause, and medical conditions like osteoporosis.

She emphasises the necessity of self-compassion and the significance of aligning actions with personal values for true growth with three practical ways to enhance self-connection.

Click here to book the in person Conscious Breathwork in York >>> https://www.eventbrite.co.uk/e/conscious-breathwork-the-elements-series-water-tickets-914086797217?aff=oddtdtcreator

Study Link >>>

The Importance of Awareness, Acceptance, and Alignment With the Self: A Framework for Understanding Self-Connection

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

039: The Power of a Pause: Why Taking a Break is Essential for Midlife Wellbeing

Thu, 20 Jun 2024 00:00:00 +0100

In this episode of the Strong Bones Coach podcast, Carly discusses her recent two-week break from the podcast, the importance of self-care, and the challenges of balancing life's demands. She reflects on her own experiences, the necessity of giving oneself permission to rest, and shares insights from a recent self-care retreat.

Introduction and Welcome Back
Importance of Taking a Break
Reflections on the Self-Care Retreat

Want more self care ideas? Head to episode where I chat to @mymenopauseselcarecoach abut all things midlife, menopause and self care >>>

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

038: How to Stay MOTIVATED: Use Your Beginner's Magic

Thu, 30 May 2024 00:00:00 +0100

Ever wish you could keep that fresh, excited feeling every time you start something new? In this episode of the Strong Bones Coach podcast, Carly shares her journey of becoming a breathwork facilitator and how embracing the beginner's mindset can rejuvenate your fitness and wellness journey.

Discover the power of breathwork and practical tips to sustain that beginner's magic in your everyday life.

Key Points Discussed:

Life Update: What's going on within Carly Killen Coaching?
New Perspectives: How being a beginner fuels personal growth.
Breathwork Journey: Carly’s path to becoming a breathwork facilitator and her first online session.
Overcoming Nerves: Managing anxiety and comparison when starting new ventures.
Breathwork Benefits: Stress reduction, improved focus, and cognitive performance.
Staying Motivated: Tips to renew your energy and commitment in fitness.
Practical Tips: 5 tips to renew your energy and motivation

Resources Mentioned:

Breathwork Facilitator School>>> Breathing Space link
Studies on breathwork benefits :
Can Slow Deep Breathing Reduce Pain? An Experimental Study Exploring Mechanisms (link)
Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials (link)

Connect with Carly:

Email: hello@carlykillencoaching.com
Instagram: @thestrongbonescoach

Join us next time for more insights on strengthening your body and mind. Stay strong and take care!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

038: Dancing For Bone Health Ft. Sarah Smales My Dance Dietitian

Thu, 23 May 2024 00:00:00 +0100

In this episode of the Strong Bones Coach podcast, Carly interviews special guest Sarah Smales, a former professional dancer turned dietitian.

Sarah shares her journey from the world of professional dancing to becoming a dietitian specialising in nutrition for dancers. She discusses her challenges with coeliac disease, the misinformation surrounding nutrition in dance, and how she navigated diet restrictions while performing globally.

The conversation also covers the impact of dance on bone health, exploring how dancing activities can benefit bone mineral density, alongside the potential risks associated with dance culture on body image and eating behaviours.

Sarah's transition to yoga and her intentions to combine her dance experience with dietetics to support athletes and dancers further highlight the episode's focus on the interconnection of movement, nutrition, and health.

Connect with Sarah on Instagram @mydancedietitian

For more information on eating / disordered eating within dance or you are concerned about yourself or someone you know, access support here >> https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/i-need-support-now/helplines/

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

037: Moving for MENTAL WELLBEING

Thu, 16 May 2024 00:00:00 +0100

It’s mental health awareness week with a focus on movement for mental wellbeing

Are you struggling to find time to exercise or want to know how you can build more movement into your day;

Join Carly for this episode as she guides you with practical tips to easily increase your movement for a healthy mind, body and bones

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

036: WEIGHT LOSS in MENOPAUSE: What Really Helps?

Thu, 09 May 2024 00:00:00 +0100

Are you struggling with unwanted weight gain as you navigate your menopause experience?

Maybe it's time to take a step back and consider a different approach.

Join Carly as she uncovers the reason why weight loss gets harder in menopause and what can really help you shift unwanted weight without restrictive dieting.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

035: Know Your OSTEOPOROSIS Risk: Early Self Screening Tips

Thu, 02 May 2024 00:00:00 +0100

Welcome to this week's episode of the Strong Bones Coach Podcast, hosted by Women's Strength Coach, Carly Killen.

This week you are invited to review your own Osteoporosis risk with an empowering tool to support you to take early action to prevent bone loss as you advance in age.

In this episode Carly explores:

The shocking statistics on DEXA scanner availability in the Uk
How to know if you qualify for an NHS DEXA scan
How to self screen for Osteoporosis risk so you can take early action to support yourself

Links:

Royal Osteoporosis Society: Osteoporosis Risk Checker- LINK

All Party Parliamentary Group (APPG) on Osteoporosis and Bone Health: Review on DXA (bone scanning) facilities: LINK
NHS Diagnostic Waiting Times and Activity Data Jan 2024: LINK

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

034: Stronger Than Ever: Finding Your Inner Strength During Menopause

Thu, 25 Apr 2024 00:00:00 +0100

Explore the many dimensions of strength in this enlightening episode of the Strong Bones Coach podcast.

Join Carly as she explores strength from an alternative perspective including physical, emotional, and personal strengths in perimenopause and menopause.

Discover how to tap into your inner strength through a guided reflection and how you can use this to overcome fears and embrace challenges.

Whether you're looking to enhance your physical health or find courage in your daily life, this episode offers valuable insights and practical tips for a strong, vibrant future.

Perfect for women seeking empowerment and practical strategies for bone health in midlife and beyond.

Free VIA Character Strengths Survey: Link

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

033: Finding ALIGNMENT in Midlife and MENOPAUSE

Thu, 18 Apr 2024 00:00:00 +0100

Are you feeling scattered and a little lost amidst the ever increasing demands and responsibilities that come with midlife and menopause?

Join Carly as she shares her personal journey of creating alignment and welcoming change as she guides you through a powerful tool to navigate this phase and finding your flow.

Discover how uncovering your core values can provide clarity and direction, empowering you to make choices that resonate deeply with your true self. Tune in and start on a journey towards greater fulfillment and authenticity!

To access the values list click here >>>

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

032: Your Future HEALTH: a REALITY Check and Reassurance

Thu, 11 Apr 2024 09:00:00 +0100

Who’s going to look after us when we’re older?

This week Carly shares some startling insights into the future of our health and what this means for our bone health too.

But don’t worry she also brings reassurance and hope with practical tips on how to create a strong future for yourself

Please reach out if you would like further support on understanding the steps you can take to create your own strong, fracture free future

Also….

This week was inspired by an episode of Powerful where Katherine Sanders ADHD coach interviews Dr Nadeau around the challenges that present with aging and ADHD I highly recommend giving it a listen if you relate https://open.spotify.com/episode/1yArdSWNUbY3u5J6pD2nm0?si=9lxsULeRSVigaxL9SreYxg

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

031: IF I had to do my 30's again: 5 things I'd CHANGE

Thu, 04 Apr 2024 00:00:00 +0100

Ever wish you could turn back the clock?

We can't promise you time travel but if you join Carly on this journey into her growth through her 3rd decade as she reflects on 5 things to do to accelerate your growth and success

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

030: From RESTRICTION to Celebration: What's YOUR Easter Balance?

Fri, 29 Mar 2024 00:00:00 +0000

Does Easter indulgence you heading to the gym from a guilt trip?

It doesn't have to be this way!

Join Carly as she shares her take on exercise for calorie burn and Easter eggs, sharing practical tips and her own experience of the impact of burning off calories on cardio machines

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

029 How To EXERCISE with OSTEOPOROSIS

Thu, 21 Mar 2024 01:00:00 +0000

If you’re diagnosed with osteoporosis but don’t know what to do for the best when it comes to exercise listen in to this weeks episode.

Join Carly as she cuts through the noise and the “don’t dos” of training with low bone density as she provides you with this evidence base how to guide.

Access the evidence here ⬇️

Strong, Steady and Straight: the UK Consensus Statement for Physical Activity and Exercise for Osteoporosis

For more info on Strong Bones Club click here ⬇️

Strong Bones Club Hull

Strong Bones Club Online

Or simply reach out on Instagram

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

028: Making Time for YOU: Benefits, Barriers and Boundaries

Thu, 14 Mar 2024 01:00:00 +0000

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

027: Bone Health and the Gender Health Gap: It's NOT OK - How you can HELP yourself & others

Thu, 07 Mar 2024 09:00:00 +0000

As a woman you have a 50:50 chance of a fragility fracture in your lifetime due to osteoporosis

This is not ok- an International Women’s Day special - Join Carly as she gives you 3 ways to support yourself and 3 ways to support others towards a vibrant fracture free future

Close to Hull? A special invitation for you to attend our unique holistic strength workshop Reflect Your Strength supporting menopause aids education and research

Book here https://sqr.link/book-reflect-your-strength/

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

026: How to get EXACTLY What YOU Want: 3 Steps to Create Opportunities NOW

Thu, 29 Feb 2024 00:00:00 +0000

Are you feeling frustrated with your progress or wonder why it feels like everyone else seems to be making progress except you?

Maybe there are some opportunities you are missing out on that could make a big difference to getting what you want.

Join Carly as should talks you through step by step how to get what you want with your health, fitness, fat loss and career goals.

Listen in to learn the 3 step method for creating the opportunities you want NOW.

And an opportunity you don't want to miss...

Join us for International Women's Day as we host a holistic strength event celebrating feminine empowerment at Strong For Life, Hull as we raise funds for Menopause Research & Education Fund and Matthew's House

Details and how to get involved here: https://sqr.link/RYS-waitlist24/

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

025: How to fit SELF CARE into Your BUSY Life Ft. Sian Evans

Thu, 22 Feb 2024 00:00:00 +0000

Does it feel like self care is just another one of things to add to your to-do list?

You're not alone... this is one of many things we find challenging as midlife ladies.

Join Carly and her guest Sian Evans the Menopause Self Care Coach as they talk all things self care, when this can be exactly what you need to move your life forward and how to fit it in alongside the rest of your busy life.

If you want to get in touch with Sian you can head over to her Instagram page:
@mymenopauseselfcarecoach

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

024: Is this the missing link to unlimited MOTIVATION? [Connection: Back to Basics Mini Series part 4/4

Thu, 15 Feb 2024 00:00:00 +0000

Are you struggling to feel motivated? Are you too busy to find time to exercise?

In this episode, Carly explores the ways in which connection to self, others and your purpose can help you create the motivation to reach our goals.

For support contact hello@carlykillencoaching.com

For help creating your future vision fully aligned to life, access your Soulful Strength replay https://sqr.link/Soulfulstrengthreplay/

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

023: Find Your Peace with Food: Back to basics mini series part 3 NUTRITION

Thu, 08 Feb 2024 13:00:00 +0000

Do you wish you could have a more peaceful relationship with food?

This week in the Strong Bones Coach Podcast, Carly reveals a new method that is creating huge success with women who want to nourish their bodies and achieve their goals without the conflict that so often comes up with traditional diet methods.

Join Carly for part 3 of the Back to Basics mini series and learn how you can use this right now to tune into what your body really wants when it comes to nutrition.

If you want more details on foods to support your health in midlife, menopause and osteoporosis, head to this previous episode:

Is this the best DIET for bone health in Menopause?

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

022: How To Design Your Own BEGINNER STRENGTH Exercise Session: Back to Basics Mini Series p2

Thu, 01 Feb 2024 08:00:00 +0000

If you’re over 35 and feel like it’s too late to start strength training… worry not.. The strength ship has not sailed and this week’s episode is all about how to get started on your strength Journey.

Your Strong Bones Coach and podcast host Carly Killen demystifies strength training for beginners, offering valuable insights and practical advice.

Learn the key benefits of lifting weights, how to design a simple yet effective beginner's program, and master essential exercises for building strength. Plus, Carly shares crucial warm-up and cool-down techniques and tips to stay strong, supple and injury free.

Whether you're new to the gym or seeking a fresh start, this episode guides you towards building a stronger, healthier you.

Tune in and take the first step on your strength training journey, and don't miss the chance to join the Strong For Life Intro to Weight Training Workshop for a day of expert coaching and support with Carly and Sam on 18th February.

FULL DETAILS AND BOOKING HERE >>>> Intro To Strength Training Workshop

Get ready to lift with confidence!

For the visuals on the 5 movements I mentioned in today's episode; head over to my Instagram Page @thestrongbonescoach and take a look HERE

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

021: Do You Feel Like You're back at Square One? Here's How To Bounce Back Stronger

Fri, 26 Jan 2024 00:00:00 +0000

In this weeks empowering episode of The Strong Bones Coach Podcast, Carly Killen invites you to reconsider the concept of being 'back at square one'. It's not just about setbacks or disappointments; it's an opportunity for growth and learning.

Join Carly as she shares her insights on why starting over isn't necessarily a step backwards and how your previous experiences can shape our future success!

Whether you're struggling with weight fluctuations, gym inconsistencies, or life’s unexpected challenges, this episode offers a fresh perspective on embracing your journey with resilience and optimism.

Tune in to discover how every 'square one' can be a stepping stone to greater achievements in your health and wellness journey.

Click below to head over to the self compassion episode I mentioned:
MIDLIFE Resilience: Overcoming Adversity with 3 Proven Success Tips

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

019: Did You Leave It Too Late? Time to Set Your Intentions For 2024

Thu, 11 Jan 2024 02:00:00 +0000

What if I told you one word could change your life?

Dive into this weeks episode where Carly guides you through goal setting with a difference.

Say goodbye to failed New Year’s resolutions and welcome joy, excitement and success into your life in 2024

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

018: Stay Strong and Centred: Grounding Tips for OSTEOPOROSIS Wellbeing

Thu, 28 Dec 2023 04:00:00 +0000

Is your busy life leaving your head in a spin?

Join Carly in this week's episode as she invites you to explore the art of staying grounded.

Stay Strong & Centred as you navigate your midlife, if you are experiencing menopause challenges or living with Osteoporosis you will benefit from simple yet powerful grounding techniques designed to bring clarity amidst life's chaos.

Whether you're rushing through the everyday hustle or facing unique challenges, our focus is on helping you find a sense of calm and balance.

Grounding isn't just about mental wellbeing; it's also about physical strength, particularly for those managing osteoporosis.

We'll explore how these easy-to-follow exercises can enhance foot strength, improve balance, and contribute to your overall bone health.

Join us as we step into a space of serenity and strength, learning to anchor ourselves in the present moment while building a foundation for a healthier, more balanced life.

Tune in, find your footing, it's time to get your feet back on the ground and move forward with confidence and grace."

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

017: Wishing for SUCCESS? New Year's Resolutions Redefined

Thu, 21 Dec 2023 04:00:00 +0000

Ready to set New Year’s resolutions you can't fail?

Join Carly in this uplifting episode of the Strong Bones Coach podcast, as she redefines resolutions with '3 Stars and a Wish.'

Discover a positive, fail-proof approach to welcome the new year with open arms. Instead of setting daunting goals, we focus on celebrating three personal victories from the past year and expressing one hopeful wish for the year ahead.

Start 2024 with success and a clear, achievable aspiration. Tune in to transform your New Year's resolutions into a journey of self-appreciation and realistic ambition.

Let's step into the new year with confidence, strength and grace, leaving the fear of failure behind!"

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

016: Finding Calm Amidst Festive Chaos

Thu, 14 Dec 2023 05:00:00 +0000

Do you feel like you can’t get a moment to yourself?

The weeks leading up to Christmas can feel chaotic when you have the extra pressure of festive preparations for your family which is often multiplied if you’re running around for extended family members too.

Join Carly for a moment of calm as she guides you through a simple breath check to create a calm space wherever you are

Strong Bones Club Waitlist 2024 : https://sqr.co/SBCWAITLIST2024/

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

015: Worried About Winter FALLS? Staying Safe and Strong When It's Icy Outside

Thu, 07 Dec 2023 10:00:00 +0000

Christmas is on it's way and the frost has set in over here in the UK. There's less hours of daylight and it's slippery underfoot, you may find your confidence in getting outdoors is challenged.

Join Carly for this powerful episode, where she shares 5 tips to help you stay active over winter.

Your access to Strong Bones Club Waitlist: https://sqr.co/SBCWAITLIST2024/

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

014: MENOPAUSE and Exercise Worries: Your Questions Answered

Thu, 30 Nov 2023 05:00:00 +0000

Join us in this episode of the Strong Bones Coach Podcast as we tackle your questions about exercise during menopause. It's a time of big changes for our bodies, and you might have new concerns about staying fit and keeping your bones strong.

I'm here to help with straightforward, science-backed tips.

We'll talk about adjusting your workouts, dealing with aches, and finding ways to keep moving even when it feels tough. If you're wondering about exercise and menopause, this episode has the answers and encouragement you need to stay active and confident

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

013: Am I Lazy, Unmotivated, or Just in Need of Rest? How To Understand Your Body's Signals

Thu, 23 Nov 2023 04:00:00 +0000

This week we cover a crucial topic with Carly Killen in this episode as she explores the question that leaves so many people questioning their commitment to their health and their goals.

If you're frequently doubting your ability to exercise, does this mean you are lazy, lacking motivation, or do you just need to rest?

If you're in midlife, juggling multiple responsibilities while trying to maintain your health and fitness, it's time for you to find out.

Carly offers insights into listening to your body’s signals, understanding the psychological factors at play, and practical tips for making informed decisions about rest and activity.

Tune in to gain clarity and empower yourself in your wellness journey.

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

012: Midlife Empowerment: Finding Your Voice for Your Body, Bones, and Well-being

Thu, 16 Nov 2023 03:00:00 +0000

Do you find it hard to advocate for your health as a midlife woman? Discover empowering strategies in our new podcast episode.

Dive into Carly's eye-opening experiences from the 'Connect and Empower' event, where the focus was on breaking down shame and empowering women to advocate for their health.

Learn how journaling can be a transformative tool for self-awareness and empowerment.

This episode is packed with practical advice for anyone looking to strengthen their voice and improve their well-being in midlife. Tune in for inspiration and strategies to help you embrace your health journey with confidence and positivity

To access the powerful support provided by the panelist at this event, head over to their Instagram pages:

Manchester Menopause Hive: Manchester Menopause Hive
Migraine Doc: Migraine Doc
The Mental Health Mentor: The Mental Health Mentor
Talks with Dr. Sesay: Talks with Dr. Sesay
Flourishing Health Ltd: Flourishing Health Ltd
Georgia ETPHD Coaching: Georgia ETPHD Coaching
Charlotte Mitchell Coaching: Charlotte Mitchell Coaching
Ginge Unhinged: Ginge Unhinged
Andy's Man Club UK: Andy's Man Club UK
Andy's Man Club Scotland: Andy's Man Club Scotland
MRE Fund: MRE Fund
Harley Street Emporium: Harley Street Emporium

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

011: Strong Bones Roundup: Celebrating Our First 10 Episodes

Thu, 09 Nov 2023 04:00:00 +0000

Join Carly on a special journey through the highlights and transformative insights from the first 10 episodes of the Strong Bones Coach podcast.

This episode is a celebration of the milestones we’ve reached together, providing a curated guide for you to revisit the empowering stories, expert advice, and invaluable penny drop moments.

Whether you're discovering us for the first time or have been with us since episode one, this roundup is your bridge to the wisdom shared by incredible guests and the powerful revelations that have made this podcast a beacon for women building strength, resilience, and vibrant health.

Dive back into these episodes and enrich your path to a strong, vibrant, and fracture-free future.

Episode List:

Intro To The Strong Bones Coach Podcast
MENOPAUSE: Key Ages and Stages To Maximise Your Bones Health
Strength Training Unmasked: What Women Really Need to Know
Your Passport To a Life Less Ordinary
Is This the Best Diet for Bone Health in Menopause?
Menopause: Symptoms and Life Impacts ft. Mel Larkin
Early Perimenopause and Osteoporosis ft. Holly Lamb
Oral Hygiene and Osteoporosis: A Crucial Connection? Ft. Tara West Dental Hygienist
Finding Body Confidence and Going Sober in Menopause: Laura's Transformation
Midlife Resilience: Overcoming Adversity with 3 Proven Success Tips

Ready to reflect, revisit, and reignite your journey? Let’s dive in!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

010: MIDLIFE Resilience: Overcoming Adversity with 3 Proven Success Tips

Thu, 02 Nov 2023 04:00:00 +0000

Dive into this season of strength with me, Carly , as we unravel the secrets to turning midlife challenges into stepping stones for success.

In this episode of the Strong Bones Coach podcast, we confront adversity head-on, offering you three actionable tips that promise to not just help you cope, but to thrive.

Midlife brings so many changes, from hormonal shifts to lifestyle adjustments, I share my own narrative of resilience—opening up about my experience navigating my own health challenges and the power of self-compassion. This isn't just my story; it's a reflection of the shared journey of growth we're all on.

Ready to redefine your midlife and emerge stronger?

Listen in, then let's talk. Book your call on the link below to access a call with me and take this opportunity to create clarity on your path to resilience and strong and vibrant life. Your future self will thank you.

Book A Call With Carly

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

009: Oral Hygeine and OSTEOPOROSIS: A Crucial Connection? Ft. Tara West Dental Hygienist

Thu, 26 Oct 2023 04:00:00 +0100

Are you brushing up on the latest ways to keep your bones healthy? Don't forget your teeth!

This week on the Strong Bones Coach Podcast, we're diving into a topic that’s often overlooked—oral health and its connection to your bones. Our fabulous guest, Tara West, an experienced dental hygienist, has invaluable insights to share. From what gum disease can mean for your bones to effective oral hygiene practices, Tara covers it all.

Did you know that your oral health can impact your risk of osteoporosis?

Tara unpacks the science behind this link, giving you actionable tips to care for both your teeth and your bones.

Plus, we get the inside info on her upcoming product, "Hygienist in a Box"! Whether you're stepping into perimenopause or are simply health-conscious, you won't want to miss this enlightening episode.

If this episode has inspired you to show your smile some extra TLC click on the link below to join the wait list and be the first to know when you can get hold of Tara's "Hygienist in a Box."

HYGIENIST IN A BOX WAITLIST

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

008: Finding Body CONFIDENCE and going sober in Menopause: Laura's Transformation

Thu, 19 Oct 2023 04:00:00 +0100

Welcome to another can't-miss episode of The Strong Bones Coach podcast!

Today, we delve into Laura's transformative journey of finding body confidence and sobriety amidst the ups and downs of menopause.

We unpack the tools and strategies that helped her shed over three and a half stone, elevate her fitness levels, and emerge as an empowered menopause badass.

If you're struggling with body image, weight gain, alcohol, or simply navigating the menopause maze, this episode offers actionable advice and real-life inspiration. Don't miss out—tap into the resources linked below to kickstart your own empowering transformation:

End Boredom Eating: FREE Mini Course

This Naked Mind -Try the 30 day alcohol experiment https://thisnakedmind.com/

Podcasts

Alcohol Free Life with Janey Lee Grace

Love Sober with Kate and Mandy

Calm it Down with Chad Lawson

Books

Kick the Drink Easily by Jason Vale

This Naked Mind by Annie Grace

The Sober Diaries by Clare Pooley

Alcohol Explained by William Porter https://uk.bookshop.org/p/books/alcohol-explained-william-porter/4888410?ean=9781516997190

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

007: Early PERI-MENOPAUSE and OSTEOPOROSIS: Ft. Holly Lamb

Thu, 12 Oct 2023 04:00:00 +0100

Think menopause is all about hot flushes and night sweats? Think again!

Tune in to hear Holly Lamb shatter myths and unveil surprising symptoms of early perimenopause that could be affecting your bone health right now

Forget the stereotypical hot flushes and night sweats; Holly opens up about symptoms many women don't even realize could be menopause-related.

From irregular periods to unexpected mental fog and anxiety, we explore the less-discussed indicators of menopause and the importance of bone health.

Curious about getting a DEXA scan for bone density?

We dive into that too!

This episode is packed with practical tips and uncovers vital information that could be a game-changer for you. Don't miss out!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

006: MENOPAUSE Symptoms and Life Impacts, Ft. Mel Larkin

Thu, 05 Oct 2023 04:00:00 +0100

Struggling with menopause symptoms but don't know where to start?

Welcome to this enlightening episode with Mel Larkin, an expert in women's health and menopause management.

In this mini series of guest episodes released during Menopause Awareness Month we dive deep into actionable steps you can take right now to navigate menopause like a boss—from understanding the crucial role of sleep and avoiding common triggers, to the game-changing technique of Yoga Nidra for restorative rest.

Carly and Mel, both passionate advocates for women's bone health, share evidence-based tips and personal stories to empower you.

Whether it's keeping track of mood swings or body aches, they cover it all. Don't miss this episode if you're ready to unlock the secret to a strong, vibrant, and fracture-free future!

If you would like to connect with Mel about any of the topics covered today you can find her on Instagram @melanie_sustain_hlc

If you want to try out the Yoga Nidra or explore other sleep support methods from the book Mindful Menopause: How to have a clam and positive menopause by Sophie Fletch, the link is here: Mindful Menopause

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

005: Is this the best DIET for bone health in MENOPAUSE?

Thu, 28 Sep 2023 04:00:00 +0100

Welcome to Episode 5 of the Strong Bones podcast, where we dive deep into the nutrition essentials for maintaining your strong, healthy, vibrant body with a dietary roadmap to stronger bones, especially supportive during menopause.

Learn about the essential foods that fortify your body, the importance of Omega-3s, and how you can spice up your meals for maximum health benefits.

This week Carly also shares her experience talking at the British Dietetic Association women's health event where one diet style was shared across the board of professionals.

Access the visual here >> https://oldwayspt.org/traditional-diets/mediterranean-diet

This episode is a must-listen for menopausal women and mid-lifers who are looking to nourish their body, reduce inflammation, and live a vibrant, fracture-free future.

For more personalised advice, feel free to reach out at hello@carlykillcoaching.com

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

004: Your Passport to a Life Less Ordinary

Wed, 20 Sep 2023 04:00:00 +0100

Have you ever questioned the full potential of your body? Join me as we navigate through my recent enlightening retreat to the wondrous Ibiza, where I was faced with treks that tested my physical strength and balance. This journey to the captivating Es Vedra caves rekindled my appreciation for my body and its capabilities, and underscored the need to be ever ready for life's unanticipated hurdles. I'll share with you how this challenging yet rewarding experience led me to a profound realization about the importance of not taking our bodies for granted.

Let's dive into the essence of creating and savouring lasting memories and experiences through our daily actions, particularly focusing on enhancing and fortifying our bodies. Strength can be your passport to a fulfilling life with extraordinary experiences. Hear about how you can also infuse positivity and gratitude into your journey, thus enriching your life and paving the way for astonishing opportunities. Embrace this exploration of the power of action in amplifying your life experiences and unlocking doors to limitless prospects.

If you'd love to see the beautiful cave I visited head over to this link to see the reel here: SEE THE ES VEDRA CAVES

So, get ready for a journey packed with strength, gratitude, and life-changing lessons.

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Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

003: STRENGTH Training Unmasked: What Women Really Need To Know

Thu, 14 Sep 2023 05:00:00 +0100

When I was just 8 years old, I found empowerment through an unlikely source: my dad's multi-gym in our garage. That's right, I discovered strength training at an early age, and it has absolutely transformed my life. Not only has it made me physically stronger and more confident, but it's also led to an understanding of how vital strength training is for our overall health and wellbeing, particularly when it comes to our bones.

Ever felt intimidated by the free weights area at the gym? You're not alone. I've been there, with my paper program clutched in my hand like a ticket to belonging. But let me tell you, conquering that fear was a game-changer. Six years later, and strength training has given me the courage to tackle new challenges and push beyond my comfort zone. It's not just about physical strength - this journey has also been about resilience and vitality.

In our quest for stronger, healthier bones, we'll also debunk some of the pervasive myths about strength training, particularly for women. Spoiler alert: no, it won't make you bulky. Instead, it can strengthen your joints, help you age gracefully, and yes, fortify your bones. So whether you're a seasoned gym veteran or a newbie pondering over where to start, I'm here to guide you. Let's build stronger bones and a more vibrant life together!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

002: MENOPAUSE: Key Ages and Stages to Maximise Your Bone Health

Thu, 14 Sep 2023 05:00:00 +0100

Imagine a future where, despite the natural aging process, your bones remain strong and resilient - this is the future we're building towards in today's episode. Journey with us as we demystify the complex relationship between aging, hormones, and bone health. We'll dive deep into the life cycle of bones, the impact of hormonal changes during perimenopause and menopause on bone loss, and why osteoporosis is such a common diagnosis amongst women. But most importantly, we'll reveal why it's never too late to take action and invigorate your bone health.

The secret to robust bone health lies in strength training - a topic that we dissect in detail throughout this episode. From walking with a weighted backpack to using resistance bands, we'll guide you on how to seamlessly integrate strength training into your everyday routine. We acknowledge how demanding life can be but remember, your well-being always comes first! Learn how to incorporate self-care into those hectic schedules and discover the power of taking mini breaks. We'll also touch on the importance of sustaining healthy habits during tumultuous times and crafting a foolproof action plan for your bones and muscles. So join us, and let's get stronger together!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

001: Intro to The Strong Bones Coach Podcast

Tue, 05 Sep 2023 09:00:00 +0100

Discover how strength training transformed my life and how it can do the same for you, no matter your age. In this debut episode, I outline my mission to combat osteoporosis and boost resilience for women over 50.

From my early struggles to my professional journey as a dietitian and fitness coach, I offer real-world tips to prioritize your health despite a busy schedule. Tune in and get ready to join the Strong Bones Coach Podcast. Your strongest life awaits!

Thanks for listening to Rooted In Presence

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨