Rooted In Presence

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

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

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

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨

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

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

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

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨

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

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

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

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

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

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

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

Thanks for listening to Rooted In Presence

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

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

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

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

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

Thanks for listening to Rooted In Presence

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 Gift of Enough: Releasing the Pressure to Do It All 

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

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

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

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

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨

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

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

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

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

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨

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

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

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

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

You’ll learn:

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

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

Resources: 

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨

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

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

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

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

Resources:

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

Thanks for listening to Rooted In Presence

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

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

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

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

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

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

Thanks for listening to Rooted In Presence

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

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

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

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨