Shows
Rooted In Presence122 The Self-Love Myth: Why You're Still Holding Your BreathAre you still looking for self love?You've done the affirmations. You've tried to "love yourself more." Maybe you've even achieved the body, the goals, the external validation you thought would make you feel enough.But you're still holding your breath. Still monitoring yourself. Still performing acceptability even when you're alone.In this Valentine's Day episode of Rooted in Presence, we explore why self-love isn't enough and what self-belonging actually means.Host Carly Killen shares her journey of holding her stomach in even when no one was watching, the exhausting work...
2026-02-1226 minRooted In Presence121 Menopause Brain Fog: What’s Really Happening in Your Brain, Body and Nervous SystemForgetfulness, difficulty finding words, reduced focus, and that unsettling sense of mental “fuzziness” are common in midlife but they’re not a personal failing.In this episode of Rooted in Presence, Carly Killen explores menopause brain fog through a nervous system lens, helping you understand what’s actually happening in the brain and body as hormones begin to shift.You’ll learn:Why brain fog is common in perimenopause and menopauseHow oestrogen, cortisol, and the stress response affect cognitionThe role of the nervous system in memory, focus, and confidenceWhy pressure and self-criticism often make symptoms w...
2026-02-0521 minRooted In Presence120: Nervous System Signals that Make Menopause Make SenseWhat if many of your "menopause symptoms" are actually nervous system signals?In this episode of Rooted in Presence, we explore why anxiety, sleep issues, emotional sensitivity, and overwhelm intensify during menopause—and how your nervous system plays a bigger role than you might realize.Host Carly Killen breaks down the science in plain language: how oestrogen supports your stress response, why your HPA axis becomes more sensitive in midlife, and what it means when your nervous system loses its natural buffers.You'll discover:Why "pushing through" stops working in midlifeCommon menopause ex...
2026-01-2929 minRooted In Presence119 Taking Up Space In Midlife: What No-one Tells YouWe're often told to "take up space" to be bold, visible, and unapologetic. But what if the real work isn't about being louder... but about learning to hold space?In this episode of Rooted in Presence, we explore the difference between taking up space (which can trigger your nervous system) and holding space (which requires deep presence and vulnerability).Host Carly Killen shares her own journey of learning that shining her light came more from her inward journey into quiet presence than from traditional visibility ever did. She breaks down what holding space actually looks...
2026-01-2224 minRooted In Presence118 Is This Stopping Your Midlife Growth? The Pattern You Haven't NoticedWhat if the thing stopping your midlife growth isn't lack of effort, but a pattern you haven't noticed yet?In this episode of Rooted in Presence, we explore the hidden trap that keeps high-achieving midlife women stuck in cycles of burnout: growing faster than your nervous system can handle.Host Carly Killen shares her own pattern of constant forward motion, always reaching for the next thing, never quite landing in the space she'd created and how that drive for growth eventually caught up with her. Twice.Using the mountain climbing metaphor of "base...
2026-01-1522 minRooted In PresenceBefore You Change Everything: How to Begin January with ClarityJanuary 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 str...
2026-01-0114 minRooted In Presence114 You’re Not Bad at Habits, You’re Human: A Solstice PerspectiveAs 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 pa...
2025-12-1814 minRooted In Presence112 The Gift of Enough: Releasing the Pressure to Do It AllThe 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 sup...
2025-12-0414 minRooted In Presence111 Calm Before Christmas: Simple ways to stay grounded in the Busy SeasonFeeling 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...
2025-11-2716 minRooted In Presence110 Midlife Doesn’t Get Easier, But You Can Get STRONGERWe’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 lifeHow resistance training supports wom...
2025-11-2010 minRooted In Presence109 NO-vember: The Power of Loving Boundaries in MidlifeAs 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 mi...
2025-11-1315 minRooted In Presence108 Spiraling Again? Reframing Relapse with Midlife WisdomIn 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 f...
2025-11-0617 minRooted In PresenceLetting Go: What the Trees Teach Us About Midlife, Menopause, and ChangeIn 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 chan...
2025-10-3013 minRooted In Presence106 From Coping to Connection: Healing Through the Body Ft. Laura StarkyIn this week’s episode of Rooted in Presence, Carly is joined by Laura Starky, a trauma-informed integrative somatic therapist, yoga and meditation teacher, and someone who’s walked the messy, beautiful path of healing herself.Together they explore what it really means to come home to the body after years of disconnection. From alcohol and overworking to people-pleasing and emotional eating, Laura shares how old coping patterns can gently unravel when we learn to listen inwardly.✨ In this conversation:The difference between coping and true connectionHow to rebuild safety...
2025-10-2359 minRooted In Presence105 Real Transformation in Midlife: What No One Tells YouWe hear a lot about midlife transformation; reinvention, breakthroughs, new beginnings. But what no one tells you is that the real transformation often happens quietly, between the breaths.In this week’s episode of Rooted in Presence, Carly shares her personal story of burnout, perimenopause, and rediscovering her grounding through breathwork. It wasn’t a dramatic moment that changed her life, it was what came after. Integration. Gentle awareness. Everyday presence.✨ In this episode:How midlife can unravel old patterns and reveal what’s trueThe surprising link between breath, grounding, and emotio...
2025-10-1611 minRooted In PresenceThe Power of Grounding: What Your Body Needs in Perimenopause and MenopauseWhat does it really mean to feel grounded?In this week’s episode of Rooted in Presence, Carly explores the science and soul of grounding and why it matters so much in midlife.From hormone changes in perimenopause and menopause to the emotional shifts of parenting, caregiving, and career transitions, many of us lose our sense of stability. Carly shares her own journey from feeling completely ungrounded during burnout and ADHD diagnosis, to discovering a nourishing sense of rooted presence while walking barefoot through an Ibiza villa.Listen in to learn: - The...
2025-10-0918 minRooted In Presence094 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 minRooted In Presence092 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 Rooted In Presence
2025-07-1716 minRooted In Presence091 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 minRooted In Presence90 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 minRooted In Presence089: 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 minRooted In Presence088 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 minRooted In Presence087 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 minRooted In Presence086: 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 minRooted In Presence084: 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 Rooted In Presence ...
2025-05-2210 min