What happens when your old routines stop fitting? When the life you’ve built no longer belongs to the person you’re becoming?

This week Carly is talking about something she’s been sitting with personally and hearing from clients — what consistency really means when life has fundamentally shifted. After burnout. Through menopause. When the woman you were and the woman you’re becoming don’t quite match yet.

This isn’t an episode about pushing through. It’s about rebuilding differently. Staying in conversation with who you are now, not who you used to be. And trusting that the life on the other side of the not-knowing can be more you than anything you’ve lived so far.

AND something five-year-old Carly knew that took decades to remember.

In this episode:

→ Why consistency as a contract breaks down when life changes

→ The difference between genuine rest and resistance disguised as self-care

→ Routines that breathe — flexibility without losing your anchor points

→ What rebuilding looks like after burnout, menopause or any major life shift

→ Why the life you can’t imagine yet might be the most you of all

Thanks for listening to Rooted In Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

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

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 call

If 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]

CALM — 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 85258

If you need information and support: Mind — call 0300 102 1234 (Mon–Fri, 9am–6pm) Or visit mind.org.uk

If 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 time

If 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 Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

Thank 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 Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

Thank 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.com

Rooted 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 Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

Thank 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 hard

Series 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 Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

Thank 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 begin

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

Thanks for listening to Rooted In Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

Thank 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 Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

Thank 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 Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

Thank 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 enough

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

Thanks for listening to Rooted In Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

Thank 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 more

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

Thanks for listening to Rooted In Presence

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: [email protected]
📱 Instagram: @carlykillencoach

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

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

🌟 Stay connected and inspired with daily wellness tips on Instagram @carlykillencoach
🌟 For tailored advice or personal queries, email me at [email protected]

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