Rooted In Presence

This is a Mental Health Awareness Week episode. But it's not a fix-it episode, and it's not a think-positive episode. It's an honest conversation about wonder — the small, quiet, always-available kind and why reclaiming it might be one of the most quietly radical things you can do.Carly explores glimmers, soft fascination and Attention Restoration Theory, the difference between childlike and childish, why joy has been quietly monetised and turned into something that needs to be productive, and what it actually looks like when women reclaim their capacity for wonder, on holiday, dancing, with the people they love, in the ordinary moments of a midlife life.This episode holds the hard stuff too. Wonder is not a cure. But it is a practice, gentle, low-pressure, and always available, wherever you are.If you'd like to explore how to include a little more wonder in your life goals contact me at carlykillen.com for a free clarity callIf you're struggling with your mental health right now, please know you don't have to manage alone. Here are some people who would love to hear from you:If you need to talk right now: Samaritans — free, 24 hours, 365 days Call 116 123 or email [email protected] — if you're affected by suicidal thoughts Call 0800 58 58 58 (5pm–midnight daily)If you'd prefer to text: Shout — free, confidential, 24/7 Text SHOUT to 85258If you need information and support: Mind — call 0300 102 1234 (Mon–Fri, 9am–6pm) Or visit mind.org.ukIf you're in crisis and not sure where to start: Call NHS 111 and select the mental health option Available 24 hours — you will not be wasting anyone's timeIf you just need someone to talk to about how you're feeling: Come and find me at Still Space Hull. I'd love to hear from you. Thanks for listening to Rooted In PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

In this episode Carly explores why rest feels so radical for midlife women, the science behind rest in strength training and the nervous system, the neuroscience of silence and neurogenesis, and introduces The Restorer; one of four archetypes from the Midlife Presence system. Also included... a sneak peek of an upcoming offering at Still Space Hull.Take the MIDLIFE PRESENCE ARCHETYPE QUIZ here Thanks for listening to Rooted In PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Are you drowning in conflicting health advice, trends and opinions?In this episode, Carly explores what it really means to trust yourself more than any plan, programme, or process, inspired by a powerful post from a former client, the Barbie movie, and and Indigo Girls song.She also explores how strength training and Breathwork are doorways to self-knowledge, and why midlife (and perimenopause especially) is a profound invitation to finally stop looking outside yourself for answers.This one is for every woman who's followed all the rules and still felt like something was missing.🎧 Listen now and discover the Embodied Strength Profile at carlykillen.comRooted in Presence is hosted by Carly Killen, Breathwork facilitator, strength coach and menopause coach based in Hull, East Yorkshire, and founder of Still Space Hull.The song I referenced: Closer to Fine, Indigo Girls Thanks for listening to Rooted In PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Are you losing bone when you can’t do as much? It’s the question Carly left hanging at the end of part two and this week she answers it. In the final episode of the Lead With Your Bones series, Carly goes wider. Nutrition, stress, sleep, breath, circulation, and the emotional landscape that either nourishes or depletes your skeleton over time. Because bone health isn’t just about what you lift. It’s how you live.She explains why cortisol, the stress hormone so many midlife women are swimming in, directly suppresses bone building and why sleep is a bone health intervention. Why breathwork lowers cortisol. And why the things we do to manage stress are also, quietly, things we do for our bones.Topics covered:→ The honest answer to ‘am I losing bone during a hard season’  and why it’s more hopeful than you think→ Cortisol and bone loss, the direct, evidence-based connection most women have never been told→ Why sleep is a bone health intervention→ How breathwork supports your skeleton; the science, not just the experience→ Nutrition for bone health beyond calcium→ The bare minimum for your bones when life is hardSeries finale. Find Carly at Still Space Hull  book a free breathwork discovery call or an Embodied Strength Profile Assessment, online or in person carlykillen.com Thanks for listening to Rooted In PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 beginPart 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 enoughIf 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 moreAnd 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 nowThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 thinThe difference between generous giving and fawn responseWhat capacity actually means (and how to build it)Boundaries as living, breathing practice - not rigid rulesWhy receiving is part of sustainable generosityHow to know if you're giving from overflow or obligationPractical questions to ask before you say yes to one more thingCarly's personal journey from over-giving to sustainable generosityThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 careerThe identity shift from “health professional” to personal trainerBurnout, overworking, and forcing growthWhy “success” isn’t always a full diary and bigger numbersThe messy, nonlinear path of building a business that actually fits who you areThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 stateWhy deep relaxation can sometimes tip into collapse or brain fogHow coherence breathing creates calm AND clarity (not just one or the other)The science of heart-brain communication and brainwave patternsWhy 5-6 breaths per minute is your body's natural resonant frequencyHow to feel regulated without feeling sleepyPractical ways to create coherence in daily life (yes, even in the supermarket)Why Carly's Unwind breathwork sessions focus on coherenceThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 patternsHow holding your breath signals danger to your body (even when you're safe)The gap between external validation and internal belongingWhy self-monitoring is protection, not vanityHow conditioning teaches women that belonging is conditionalThe difference between self-love and self-belongingPractical nervous system tools to soften chronic self-criticismBreathwork practices for coming home to your bodyThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 menopauseHow oestrogen, cortisol, and the stress response affect cognitionThe role of the nervous system in memory, focus, and confidenceWhy pressure and self-criticism often make symptoms worsePractical, evidence-informed ways to support clarity and steadinessThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 midlifeCommon menopause experiences through a nervous system lensThe difference between capacity and demandPractical regulation tools you can use todayWhy understanding comes before symptom managementPlus, 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 MenopauseThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 overwhelmingThe difference between expanding vs. overriding your nervous systemHow to recognize your body's yes and noPractical ways to build capacity through pendulation and titrationWhy self-doubt doesn't mean stop and how to move forward with itThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 burnoutWhy growth without safety becomes survivalThe four types of base camps you need (place, practice, person, internal knowing)How to ground yourself when the mental chatter gets loudQuestions that help you build infrastructure for sustainable growthWhat Still Space Hull is and the vision behind creating a physical base campThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 lifewhat no longer wants to be carried forwardand how intentions can guide your daily choices with compassion and clarityWe’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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 lastA 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 lifeHow resistance training supports women’s mental health and self-worthThe difference between pushing through and standing rootedHow to cultivate emotional and physical strength with compassionBecause 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 changeThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 connectionHow to rebuild safety and trust in the body through somatic awarenessThe role of stillness, movement, and patience in healingWhy compassion and curiosity matter more than controlHow nervous-system-based practices create real, embodied changeLaura’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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 trueThe surprising link between breath, grounding, and emotional stabilityHow 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 midlifeIf 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 transitionsYou'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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 fibreThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 soilBecause 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 togetherIf 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 hereResources and MentionsWomen 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 midlifeHow your nervous system really responds to repetitionThe difference between self-consistency and routine-consistencyTiny, grounding rituals that anchor you without pressureThe power of values, motivation, and self-honesty in building sustainable changeThis 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 moreThe real stages of menopause: pre-menopause, perimenopause, menopause, and post-menopauseWhy so many of us feel off-balance in midlife and why you’re not brokenThe deep cultural silence around this transition, and how to reclaim your voiceHow this season of life offers a return to your core values, clarity, and strengthWhy “second spring” isn’t about going backwards, it’s about emerging with more of your self intactThis 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.comMentioned 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 hungerHow habits like “desk snacking” or “car cravings” are often nervous system signals, not food needsHow to bring compassionate awareness to your choices (without guilt or restriction)Why transitions, breathwork, and presence-led tools are powerful alternativesHow mindful strength work can support your emotional regulationThis 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.comMentioned in this episode: 📘 Hunger Scale resource → https://www.helpguide.org/articles/diets/emotional-eating.htm Thanks for listening to Rooted In PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 knowingHow emotions, memories, and unmet needs can be held in the bodyThe power of Breathwork in gently releasing stored tensionWhy muscle doesn’t just speak to strength—it can hold the weight of unprocessed experiencesThe importance of support, co-regulation, and compassionate integrationThis 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.comMentioned 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 midlifeWhether 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Have you been sold the myth that you should have it all figured out by midlife, the career, the family, the health, the peace? In 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 itThe link between confidence, nervous system regulation, and your vocal toneSimple tools to support your voice and nervous system dailyWhy humming might be your new favourite nervous system hackWhether 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 hereReferenced 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

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 systemUnderstand the nervous system's role in temperature regulationShift your mindset from frustration to self-supportMake small changes that reduce the frequency or intensity of flushesExplore 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 PresenceIf 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: [email protected]📱 Instagram: @thestrongbonescoachDo 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 [email protected] you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨