Rooted In Presence

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

Learn how to:

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

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

🎥 Watch the Sitali Breath video on YouTube → Cooling Breath

Thanks for listening to Rooted In Presence

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

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

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

Thanks for listening to Rooted In Presence

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 of The Strong Bones Coach Podcast, Carly dives into the outdated advice still being thrown at women in midlife and why it's time to leave it behind.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

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

Thanks for listening to Rooted In Presence

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

Discover how hormonal changes, life’s demands, and outdated expectations can create a perfect storm for feeling stuck.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

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

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

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨

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

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

Download your FREE Guide: Could It Be Menopause

Thanks for listening to Rooted In Presence

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! 💪🦴✨

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

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

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

This episode will help you:

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

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

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

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

 Links & Resources

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

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨

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

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

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

✨ You’ll explore:

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

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

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

 Sign up here >> Embrace Your Second Spring FREE Online Workshop

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

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 shares the most overlooked yet powerful strength tool for women in midlife your breath. 

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

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

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

Links:

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

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

- Contact Carly for 1:1 coaching support: [email protected]

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! 💪🦴✨

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

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

You’ll hear: 

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

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

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨

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

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

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

You’ll learn:

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

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

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

Thanks for listening to Rooted In Presence

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! 💪🦴✨