The Strong Bones Coach Podcast

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

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

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

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

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

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

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

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

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

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

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

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

Not sure where to start?

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

Book here: https://carlykillen.com

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

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

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

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

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

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

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

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

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

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

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

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

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


Ready to nurture yourself?

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

The Midlife and Self Care Retreat

Nurture Your Menopause FREE Online Workshop

If you'd like to follow or contact Sian, find her on Instagram >> @mymenopauseselfcarecoach of email [email protected]

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

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

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

Key Takeaways:

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

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

Visit carlykillen.com to book your call today.

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

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

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

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

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

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

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

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

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

Episodes you might want to listen to next...

029: How to Exercise with Osteoporosis

033: Finding Alignment in Midlife and Menopause

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

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

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

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

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

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

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


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

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

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

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

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

Samaritans (UK) - www.samaritans.org

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

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

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

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

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

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

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

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

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨