Shows
The Strong Bones Coach Podcast089: Reclaiming Your VOICE in Midlife ft. Laura DumbletonHave 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 pe...2025-06-2632 minThe Strong Bones Coach Podcast088 Fierce and Tender: The Self-Compassion I Wish I’d Learned SoonerIn 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 ten...2025-06-1911 minThe Strong Bones Coach Podcast087 The Wisdom of Your NERVOUS SYSTEM: From Burnout to TrustFeeling “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 sy...2025-06-1213 minThe Strong Bones Coach Podcast086: Hot Flushes in MENOPAUSE: How to Manage Them NaturallyHot 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 HR...2025-06-0510 minThe Strong Bones Coach Podcast085: Are You Getting Enough PROTEIN in Menopause?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...2025-05-2920 minThe Strong Bones Coach Podcast084: 5 Thing I'd Never Say to a MIDLIFE Woman (But the Fitness Industry Still Does)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 the Strong Bones Coach...2025-05-2210 minThe Strong Bones Coach Podcast083 Did Menopause Steal Your Motivation? How to Find Your SparkAre 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...2025-05-1512 minThe Strong Bones Coach Podcast082: Could It Be MENOPAUSE? How to Advocate for Yourself with Your DoctorIf 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 the Strong Bones Coach PodcastIf you'd like to get in touch to ask a question about to...2025-05-0108 minThe Strong Bones Coach Podcast081: How to Rebuild TRUST with Your Body through Menopause, Illness or InjuryHow to Rebuild Trust with Your Body Through Menopause, Illness, or InjuryHave 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 midlifeLearn how strength training and breathwork can rebuild your body trus...2025-04-2412 minThe Strong Bones Coach Podcast080: Rewriting the Menopause Story - Awaken Your Second SpringHave 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 no...2025-04-1709 minThe Strong Bones Coach Podcast079: The Forgotten Strength Tool for Menopause and OsteoporosisIn 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 tim...2025-04-1011 minThe Strong Bones Coach Podcast078: Redefining Resilience: The Strength in SoftnessHave 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 m...2025-04-0310 minThe Strong Bones Coach Podcast077: Compassionate CONSISTENCY: A New Way to Thrive through MENOPAUSEDo 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 midlifeHow hormonal changes impact energy, sleep, and motivationWhat “compassionate consistency” really means—and how to apply itReal-l...2025-03-2707 minThe Strong Bones Coach Podcast076 Menopause on Pause: How to Cope When Your Period Shows Up AgainJust when you thought you were finally done with menopause… your period returns, resetting the 12-month countdown. 😩 If you’ve felt disheartened or frustrated by this, you’re not alone.In this episode of The Strong Bones Coach Podcast, I’ll be diving into: 🔹 Why your period might return after months without one 🔹 The hormonal shifts behind irregular cycles in perimenopause 🔹 How to reframe your mindset if you’re feeling stuck between phases 🔹 Key areas to focus on to feel your best—regardless of where you are in the menopause journeyIf you're navigating the u...2025-03-2015 minThe Strong Bones Coach Podcast075 How to Avoid MENOPAUSE BURNOUT: Signs You Need to Take a BreakHow do you know when it’s time to take a break?Menopause brings a whole new level of exhaustion, overwhelm, and emotional load. Maybe you’ve been pushing through, telling yourself you’ll rest later—but later never comes. The truth is, burnout in midlife is real, and recognising the signs early can help you recharge before you completely run out of steam.In this episode, we’re diving into: ✅ The biggest warning signs of menopause burnout ✅ Why hormonal shifts make stress and overw...2025-03-1320 minThe Strong Bones Coach Podcast074: Are You Stuck In the Midlife Comparison Trap? Stop Measuring Yourself Against Your Younger SelfAre you still trying to get back to the weight or body you had in your 20s? You’re not alone. Many women in midlife find themselves caught in the comparison trap—measuring their current bodies and strength against a younger version of themselves. But what if the real goal isn’t about going back, but moving forward with confidence and freedom?In this episode, I share a powerful client story that perfectly illustrates how redefining success now can help you let go of old expectations and embrace the strength, energy, and joy you act...2025-02-2009 minThe Strong Bones Coach Podcast073 - Lifting Heavy vs. Lifting Light: What’s Best for You in MENOPAUSE?Are you unsure whether to lift heavy or stick to lighter weights? Maybe you've been told to “tone, not bulk” and now you’re wondering what actually works—especially in menopause, when muscle and bone health become even more important.In this episode, I break down:✅ What happens when you lift heavy vs. light weights✅ Why both have a place in your strength routine✅ How to choose the right weight for you (spoiler: it’s not a one-size-fits-all approach!)✅ The best exercises...2025-02-1315 minThe Strong Bones Coach Podcast072: Is MENOPAUSE stealing your joy? Here's how to get it backMenopause can feel like it's draining the joy right out of life. Mood swings, brain fog, low energy, and disrupted sleep can leave you feeling flat and disconnected from the things that once made you happy.But here’s the good news... happiness isn’t gone forever, and you CAN get it back.In this episode, we’re diving into: ✨ The science of happiness – What really determines our happiness levels? (Hint: It’s not just your circumstances!) 🧠 How menopause impacts mood – The role of estrogen, serotonin, and dopamine in feeling good 🔥 Inflammation...2025-02-0614 minThe Strong Bones Coach Podcast071: 5 Good Deeds for your Bone Health in MENOPAUSEIf you’re wondering how to care for your bones without adding to your to-do list, this episode is for you. I’m sharing 5 Good Deeds for Your Bone Health—simple, effective actions that support strength, balance, and well-being. Plus, a journaling prompt to help you check in with what your body needs.Ready to take the next step? My Strong Bones Starter Kit is the perfect place to begin. Sign up now right here >> Access the Strong Bones Starter Kit🎧 Tune in and start caring for your bones—one good deed at a ti...2025-01-3015 minThe Strong Bones Coach Podcast070 Could it be MENOPAUSE? How to Know and Your HRT OptionsIn this episode of The Strong Bones Coach Podcast, Carly discusses how to recognize the signs of menopause, why it’s essential to understand what’s happening in your body, and how you can take charge of your health.Want to assess your menopause signs and understand your next steps? Download your FREE guide Could it Be Menopause >> https://carlykillen.com Thanks for listening to the Strong Bones Coach PodcastIf 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...2025-01-2319 minThe Strong Bones Coach Podcast069: 5 Years as a Strength Coach: Lessons in Becoming StrongerIn this episode, Carly celebrates 5 years as a strength coach and reflects on the lessons learned along the way. From the importance of starting where you are, to understanding that strength training isn’t a race – Carly shares her insights on what it truly means to build strength for life. Tune in for practical advice on finding the right support, building consistency, and embracing your own journey to strength.Are you ready to begin your journey to feeling strong, capable and confident but not sure where to start?Join me for a fr...2025-01-1609 minThe Strong Bones Coach Podcast068: How to Start STRENGTH Training in 2025In this episode of The Strong Bones Coach Podcast, Carly dives into how to start strength training in 2025 and why this year is the perfect time to build a strong foundation for your health. Whether you’re new to strength training or looking to get back into it, Carly shares five ways strength training will be different in 2025 and how you can get involved in a way that feels accessible and empowering.If you've ever felt intimidated by the idea of lifting weights or thought you needed to be "fit enough" to start, this episode is for yo...2025-01-0914 minThe Strong Bones Coach Podcast067 Getting Personal: What’s Not Invited into 2025In this episode of the Strong Bones Coach Podcast, Carly gets personal about what she’s choosing to leave behind as she steps into 2025. Reflecting on her growth over the last few years, Carly dives into the things she’s no longer inviting into her life... perfectionism, comparison, and the fear of not being good enough. She opens up about her personal stories, including past struggles with crash diets, burnout, and losing touch with her inner voice.This episode is all about embracing the messy middle, showing up as your real self, and findin...2025-01-0213 minThe Strong Bones Coach Podcast066: Let Go to Grow: A Mindful Approach to New Year IntentionsAs we approach the new year, many of us feel the pressure to make drastic changes and set rigid resolutions. But what if, instead, we embraced a more mindful approach? In this episode, Carly invites you to reflect on the past year, release what no longer serves you, and set flexible, self-compassionate intentions for the year ahead. This isn’t about a long to-do list or perfection, it’s about creating space for growth, building sustainable habits, and moving through the year with care. Tune in to discover how to approach 2025 with intention, bala...2024-12-2609 minThe Strong Bones Coach Podcast065: A Gift of Calm for You: Relaxing Guided BreathworkTake a moment to reset and rejuvenate with this special episode of The Strong Bones Coach Podcast. In this relaxing guided Breathwork session, Carly invites you to pause, breathe, and bring calm into your day. Whether you're gearing up for a busy day or winding down in the evening, this 10-minute practice will help you find ease and balance. Using a simple, powerful Breathwork techniques, you'll tap into a deep sense of relaxation, supporting both mental clarity and physical well-being. Press play, find a comfortable space, and let Carly guide you...2024-12-1915 min