Shows
The Strong Bones Coach Podcast098 The Power In Compassionate CONSISTENCYWe’ve been told for years that consistency is the golden ticket to success.Wake up early, hit your steps, stick to the plan, no matter what. And sure, that works… until it doesn’t. Especially in midlife, when your body, hormones, energy, and nervous system all play by new rules.In this episode, I’m reframing consistency... shifting it from rigid repetition to something I call compassionate consistency. It’s about staying in right relationship with yourself, honouring your rhythms, and creating trust in your own follow-through… even when life isn’t neat.
2025-08-2815 minThe Strong Bones Coach Podcast097 Menopause Isn’t a Problem to Fix: A Reframing of the Midlife ThresholdYou’ve heard menopause is “natural.” But natural doesn’t mean effortless... and it certainly doesn’t mean support isn’t needed.In this expansive and empowering episode, we reframe menopause not as something to fix, but as a profound rite of passage. A threshold. A second spring.Join me as we explore:What’s really happening with your hormones: oestrogen, progesterone, and testosterone, and how they impact bone, muscle, mood, and moreThe real stages of menopause: pre-menopause, perimenopause, menopause, and post-menopauseWhy so many of us feel off-balance in midlife and why you’re not brokenThe de...
2025-08-2113 minThe Strong Bones Coach Podcast096 Food, Feelings & Finding Peace: How to Ease Emotional EatingDo you find yourself reaching for food when what you really need is a pause… a break… or just a little care?In this gentle and grounding episode, I explore the deeper layers beneath emotional eating—why we turn to food when we’re overwhelmed, bored, or craving connection, and how we can soften our patterns without shame.You’ll learn:The difference between physical and emotional hungerHow habits like “desk snacking” or “car cravings” are often nervous system signals, not food needsHow to bring compassionate awareness to your choices (without guilt or restriction)Why transitions, b...
2025-08-1410 minThe Strong Bones Coach Podcast095 The Body Keeps the CluesIn this episode, we explore how your body holds subtle (and not-so-subtle) clues about your needs, history, and healing. From nervous system whispers to tension patterns, your body carries messages that your mind might overlook.We talk about:The difference between intellectual insight and somatic knowingHow emotions, memories, and unmet needs can be held in the bodyThe power of Breathwork in gently releasing stored tensionWhy muscle doesn’t just speak to strength—it can hold the weight of unprocessed experiencesThe importance of support, co-regulation, and compassionate integrationThis isn’t a trauma deep-dive, but a heartf...
2025-08-0712 minThe Strong Bones Coach Podcast094 More Than Muscle: Lifting Weights for a Quiet MindIf you’ve ever believed strength training was all about sweat, speed, and pushing hard, this episode is here to gently challenge that idea.In this soulful solo episode, Carly shares her personal shift from high-intensity workouts to intentional lifting and the unexpected gift that came with it: a quiet mind.You’ll learn: 🧠 Why strength training can be a powerful tool for calming anxiety 🫁 How rest periods support both your muscles and your nervous system 🌿 Three simple ways to stay present (instead of scrolling) between sets 💛 The science behind strength and stillness, and...
2025-07-3116 minThe Strong Bones Coach PodcastEp 093: Exhausted, Evolving or Ready to Rise? Discover Your Midlife ArchetypeIf you feel like you're cycling between burnout, big dreams, and wondering what tone Earth is next… you're not alone. Midlife isn't a straight line, it's a series of seasons. you don’t need more pressure… you need presence.In this episode, I’m introducing the Midlife Presence Archetypes... four patterns I see again and again in the women I work with. Whether you’re craving deep rest, seeking direction, or standing at the edge of what’s next, there’s wisdom in knowing where you are right now.You’ll learn:
2025-07-2414 minThe Strong Bones Coach Podcast092 WEIGHT LOSS Without WILLPOWER: The Pressure Free ApproachWhat if sustainable change didn’t require force, pressure, or endless willpower? In this episode, Carly explores a gentler, more grounded path to weight loss, one rooted in self-trust, body awareness, and presence. Whether you're navigating menopause, burnout, or the pressure to “do it all,” this is your reminder: you can support your body through change without abandoning yourself.✨ If this speaks to you and you'd like support with this? I invite you to book a free clarity call and let’s walk the path together. Thanks for listening to the Strong Bones...
2025-07-1716 minThe Strong Bones Coach Podcast091 The Midlife Lie: Reclaiming Time, Energy & Your Whole SelfHave you been sold the myth that you should have it all figured out by midlife, the career, the family, the health, the peace? In this episode, Carly unpacks the big lie of “balance” and explores what it really takes to reclaim your time, energy, and sense of self. Expect soulful honesty, real-life stories, and practical tools to help you live more intentionally, without burning out in the process.If you’re sitting in the messy middle and craving some grounded support, you don’t have to navigate it alone. Book a free Cl...
2025-07-1013 minThe Strong Bones Coach Podcast90 No Goals? No Problem! A Midyear Pause for Clarity, Not PressureFeeling stuck, foggy, or like you should have it all figured out by now?In this midyear reflection episode, Carly explores the power of the sacred pause... that blurry space between what was and what’s next, and why slowing down might be the most transformative move you can make.With soulful stories, grounding practices, and gentle wisdom, this is your permission slip to stop striving and start listening.✨ No pressure. Just presence. ✨ No pushing. Just breath. ✨ No perfect plan needed.Listen now and reconnect with what’s quietly calling you...
2025-07-0309 minThe 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 min