Rooted In Presence
Episodes
Ep 131 Lead with Your Bones part 2: How to Create Strong Bones
15 Apr 2026
Contributed by Lukas
What does a decade working in an NHS hospital have to do with why you should be lifting weights?In part two of the Lead With Your Bones series, Carly ...
Ep 130 Lead With Your Bones Part One: Your Bones Are Alive
08 Apr 2026
Contributed by Lukas
When you picture your bones, what do you see? Most of us imagine something rigid and inert, a coat hanger, a Halloween skeleton. Something that just h...
Ep 129 When Everything Shifts: Staying Rooted In Menopause
01 Apr 2026
Contributed by Lukas
The clocks went forward last weekend. And the night before, Carly did something she does every year without thinking, she left her kitchen clock on th...
Ep 128 Small Habits Big Moments
26 Mar 2026
Contributed by Lukas
What if the small things you're already doing are quietly setting you up for the moments that matter most?In this episode, Carly shares a client ...
Ep 127 What Aerial Taught Me About Being a MIDLIFE Beginner
19 Mar 2026
Contributed by Lukas
This week I did something a little outside my usual world I went to an aerial silks and hoop class. And what I didn't expect was how much it woul...
Ep 126 Nervous System Care vs Regulation: Why I'm Rethinking the Language
12 Mar 2026
Contributed by Lukas
In this episode, I'm exploring a shift in language that I think matters more than it might first appear... the difference between nervous system ...
125 From Obligation to Overflow: Giving That Doesn't Deplete You
05 Mar 2026
Contributed by Lukas
TW: Fawn response, trauma response discussion.It's International Women's Day week, and this year's theme is "Give to Gain." B...
124. Burnout, Business, and Redefining Success in Midlife: My Story
26 Feb 2026
Contributed by Lukas
This week’s episode is a little different.I was invited onto Matt Robinson’s podcast Fitness Business Insights to talk about my journey, from NHS...
123: Tired, Wired, and No Time to Relax? Here's What Actually Helps
19 Feb 2026
Contributed by Lukas
Tired but can't switch off? Wired but exhausted? Feel like you don't have time to relax and when you do, it leaves you foggy instead of re...
122 The Self-Love Myth: Why You're Still Holding Your Breath
12 Feb 2026
Contributed by Lukas
Are you still looking for self love?You've done the affirmations. You've tried to "love yourself more." Maybe you've even ach...
121 Menopause Brain Fog: What’s Really Happening in Your Brain, Body and Nervous System
05 Feb 2026
Contributed by Lukas
Forgetfulness, difficulty finding words, reduced focus, and that unsettling sense of mental “fuzziness” are common in midlife but they’re not a ...
120: Nervous System Signals that Make Menopause Make Sense
29 Jan 2026
Contributed by Lukas
What if many of your "menopause symptoms" are actually nervous system signals?In this episode of Rooted in Presence, we explore why anxiety,...
119 Taking Up Space In Midlife: What No-one Tells You
22 Jan 2026
Contributed by Lukas
We're often told to "take up space" to be bold, visible, and unapologetic. But what if the real work isn't about being louder... b...
118 Is This Stopping Your Midlife Growth? The Pattern You Haven't Noticed
15 Jan 2026
Contributed by Lukas
What 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 Pres...
117 Recommitting to Yourself in Midlife: A Rooted Approach to Intentions
08 Jan 2026
Contributed by Lukas
January often arrives with loud messages about fixing, pushing, and starting over. This episode offers something quieter.In this episode of Rooted in...
Before You Change Everything: How to Begin January with Clarity
01 Jan 2026
Contributed by Lukas
January often comes with pressure to start fresh, set goals, and transform overnight. But what if this moment isn’t about pushing forward… it’s ...
115 Softening Into Stillness: A Short Breath Meditation for Ease and Support
25 Dec 2025
Contributed by Lukas
Take a quiet moment for yourself with this gentle, 10-minute breath meditation designed to help you soften into stillness, whether today feels joyful,...
114 You’re Not Bad at Habits, You’re Human: A Solstice Perspective
18 Dec 2025
Contributed by Lukas
As 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...
113 - Your Inner Still Space: Calm You Can Take Anywhere
11 Dec 2025
Contributed by Lukas
In this week’s episode of Rooted in Presence, we explore how to find calm, grounding, and inner steadiness during the festive season, even when life...
112 The Gift of Enough: Releasing the Pressure to Do It All
04 Dec 2025
Contributed by Lukas
The 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...
111 Calm Before Christmas: Simple ways to stay grounded in the Busy Season
27 Nov 2025
Contributed by Lukas
Feeling overwhelmed by festive plans, full diaries, or the pressure to be everything to everyone? In this episode, Carly shares simple, nervous-syste...
110 Midlife Doesn’t Get Easier, But You Can Get STRONGER
20 Nov 2025
Contributed by Lukas
We’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,...
109 NO-vember: The Power of Loving Boundaries in Midlife
13 Nov 2025
Contributed by Lukas
As 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 t...
108 Spiraling Again? Reframing Relapse with Midlife Wisdom
06 Nov 2025
Contributed by Lukas
In 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...
Letting Go: What the Trees Teach Us About Midlife, Menopause, and Change
30 Oct 2025
Contributed by Lukas
In this reflective episode, Carly explores what the trees, and the rhythm of autumn can teach us about navigating change in midlife and menopause.Draw...
106 From Coping to Connection: Healing Through the Body Ft. Laura Starky
22 Oct 2025
Contributed by Lukas
In this week’s episode of Rooted in Presence, Carly is joined by Laura Starky, a trauma-informed integrative somatic therapist, yoga and meditation ...
105 Real Transformation in Midlife: What No One Tells You
15 Oct 2025
Contributed by Lukas
We hear a lot about midlife transformation; reinvention, breakthroughs, new beginnings. But what no one tells you is that the real transformation oft...
The Power of Grounding: What Your Body Needs in Perimenopause and Menopause
08 Oct 2025
Contributed by Lukas
What 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 ...
103 Roots Beyond Roles: Who Are You When the Titles Fall Away?
01 Oct 2025
Contributed by Lukas
Who are you when the roles shift?In midlife, so many of us feel the ground move beneath us. Children grow, parents age, careers evolve, bodies change....
102 Beyond Nutrition: The Power of Nourishment in Midlife
24 Sep 2025
Contributed by Lukas
We’ve been told to focus on “eating right”... counting calories, tracking macros, following the perfect plan. Nutrition matters, yes. But nouris...
101 Midlife Repotting: How to Stay Rooted Through Change
17 Sep 2025
Contributed by Lukas
Change, even the good kind, can leave us feeling wobbly, disoriented, or untethered. In this episode, I share a story about repotting plants for my ne...
100 - Rooted in Presence: The Story Behind the Shift
10 Sep 2025
Contributed by Lukas
Two years ago, I pressed record on the very first episode of this podcast. Back then, it was The Strong Bones Coach Podcast, a space dedicated to bui...
099 Reclaiming Your Midlife Self
03 Sep 2025
Contributed by Lukas
Midlife isn’t a restart, it’s a remembering.This episode is an invitation to call back the parts of you that have been quiet for too long, the one...
098 The Power In Compassionate CONSISTENCY
27 Aug 2025
Contributed by Lukas
We’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 su...
097 Menopause Isn’t a Problem to Fix: A Reframing of the Midlife Threshold
20 Aug 2025
Contributed by Lukas
You’ve heard menopause is “natural.” But natural doesn’t mean effortless... and it certainly doesn’t mean support isn’t needed.In this exp...
096 Food, Feelings & Finding Peace: How to Ease Emotional Eating
13 Aug 2025
Contributed by Lukas
Do 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, ...
095 The Body Keeps the Clues
06 Aug 2025
Contributed by Lukas
In this episode, we explore how your body holds subtle (and not-so-subtle) clues about your needs, history, and healing. From nervous system whispers ...
094 More Than Muscle: Lifting Weights for a Quiet Mind
30 Jul 2025
Contributed by Lukas
If 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 s...
Ep 093: Exhausted, Evolving or Ready to Rise? Discover Your Midlife Archetype
23 Jul 2025
Contributed by Lukas
If you feel like you're cycling between burnout, big dreams, and wondering what tone Earth is next… you're not alone. Midlife isn't ...
092 WEIGHT LOSS Without WILLPOWER: The Pressure Free Approach
16 Jul 2025
Contributed by Lukas
What if sustainable change didn’t require force, pressure, or endless willpower? In this episode, Carly explores a gentler, more grounded path to w...
091 The Midlife Lie: Reclaiming Time, Energy & Your Whole Self
09 Jul 2025
Contributed by Lukas
Have 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 ...
90 No Goals? No Problem! A Midyear Pause for Clarity, Not Pressure
02 Jul 2025
Contributed by Lukas
Feeling 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 pau...
089: Reclaiming Your VOICE in Midlife ft. Laura Dumbleton
25 Jun 2025
Contributed by Lukas
Have you ever felt like you’ve lost your voice, literally or metaphorically?In this episode, Carly is joined by voice coach and Breathwork facilitat...
088 Fierce and Tender: The Self-Compassion I Wish I’d Learned Sooner
18 Jun 2025
Contributed by Lukas
In this episode, Carly shares her story and insights on the kind of self-compassion that changes everything. Not the fluffy kind, but the fierce, gro...
087 The Wisdom of Your NERVOUS SYSTEM: From Burnout to Trust
11 Jun 2025
Contributed by Lukas
Feeling “too sensitive” or like your nervous system overreacts? In this episode, Carly explores why this happens, especially in menopause, and re...
086: Hot Flushes in MENOPAUSE: How to Manage Them Naturally
04 Jun 2025
Contributed by Lukas
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 ex...
085: Are You Getting Enough PROTEIN in Menopause?
28 May 2025
Contributed by Lukas
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...
084: 5 Thing I'd Never Say to a MIDLIFE Woman (But the Fitness Industry Still Does)
21 May 2025
Contributed by Lukas
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 ...
083 Did Menopause Steal Your Motivation? How to Find Your Spark
14 May 2025
Contributed by Lukas
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 m...
082: Could It Be MENOPAUSE? How to Advocate for Yourself with Your Doctor
30 Apr 2025
Contributed by Lukas
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 empowe...
081: How to Rebuild TRUST with Your Body through Menopause, Illness or Injury
23 Apr 2025
Contributed by Lukas
How to Rebuild Trust with Your Body Through Menopause, Illness, or InjuryHave you ever felt disconnected from your body — like you don’t trust it ...
080: Rewriting the Menopause Story - Awaken Your Second Spring
16 Apr 2025
Contributed by Lukas
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 Coa...
079: The Forgotten Strength Tool for Menopause and Osteoporosis
09 Apr 2025
Contributed by Lukas
In this episode, Carly shares the most overlooked yet powerful strength tool for women in midlife your breath. As we navigate menopause and osteoporo...
078: Redefining Resilience: The Strength in Softness
02 Apr 2025
Contributed by Lukas
Have you ever been praised for being “so strong”… but inside, you felt anything but?In this soulful episode, Carly shares a deeply personal stor...
077: Compassionate CONSISTENCY: A New Way to Thrive through MENOPAUSE
27 Mar 2025
Contributed by Lukas
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 ...
076 Menopause on Pause: How to Cope When Your Period Shows Up Again
20 Mar 2025
Contributed by Lukas
Just when you thought you were finally done with menopause… your period returns, resetting the 12-month countdown. 😩 If you’ve felt disheartene...
075 How to Avoid MENOPAUSE BURNOUT: Signs You Need to Take a Break
13 Mar 2025
Contributed by Lukas
How 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 ...
074: Are You Stuck In the Midlife Comparison Trap? Stop Measuring Yourself Against Your Younger Self
20 Feb 2025
Contributed by Lukas
Are 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 c...
073 - Lifting Heavy vs. Lifting Light: What’s Best for You in MENOPAUSE?
13 Feb 2025
Contributed by Lukas
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 ...
072: Is MENOPAUSE stealing your joy? Here's how to get it back
06 Feb 2025
Contributed by Lukas
Menopause 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 fl...
071: 5 Good Deeds for your Bone Health in MENOPAUSE
30 Jan 2025
Contributed by Lukas
If 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 ...
070 Could it be MENOPAUSE? How to Know and Your HRT Options
23 Jan 2025
Contributed by Lukas
In this episode of The Strong Bones Coach Podcast, Carly discusses how to recognize the signs of menopause, why it’s essential to understand what’...
069: 5 Years as a Strength Coach: Lessons in Becoming Stronger
16 Jan 2025
Contributed by Lukas
In 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...
068: How to Start STRENGTH Training in 2025
09 Jan 2025
Contributed by Lukas
In 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 bu...
067 Getting Personal: What’s Not Invited into 2025
02 Jan 2025
Contributed by Lukas
In 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...
066: Let Go to Grow: A Mindful Approach to New Year Intentions
26 Dec 2024
Contributed by Lukas
As 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 ...
065: A Gift of Calm for You: Relaxing Guided Breathwork
19 Dec 2024
Contributed by Lukas
Take a moment to reset and rejuvenate with this special episode of The Strong Bones Coach Podcast. In this relaxing guided Breathwork session, Carly i...
064: A Moment for You: Simple Ways to Recharge This Holiday Season
12 Dec 2024
Contributed by Lukas
In this fast-paced holiday season, it's easy to feel overwhelmed by the endless to-dos and festive demands. In this episode, I invite you to paus...
063: Take Control of Your Holidays: Setting Boundaries That Work
05 Dec 2024
Contributed by Lukas
The holiday season is here, and while we hope for it to be joyful, it can often feel overwhelming. Between family commitments, work deadlines, and end...
062: How ASTROLOGY Can Guide You Through MENOPAUSE: Practical Insights with Sharyn-With-A-Why
28 Nov 2024
Contributed by Lukas
In this enlightening episode of the Strong Bones Coach Podcast, Carly is joined by Sharyn-With-A-Why, a natural astrologer, cosmic coach, and breathwo...
061: How to Get Started with Strength Training for Osteoporosis and Bone Health
21 Nov 2024
Contributed by Lukas
In this episode of the Strong Bones Coach Podcast, Carly dives into the essentials of getting started with strength training for osteoporosis and bone...
060: Business, Bones and Boundaries: Paula's Journey to Balanced Wellness
14 Nov 2024
Contributed by Lukas
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 betwee...
059: How to Prevent Muscle Loss in Menopause: Tips for Staying Strong
07 Nov 2024
Contributed by Lukas
In this episode of the Strong Bones Coach Podcast, Carly Killen dives into an important topic for women navigating menopause: how to prevent muscle lo...
058: Refresh and Refocus: Strategies for Your Busy Days
31 Oct 2024
Contributed by Lukas
In this episode, Carly talks about the importance of rest, especially during menopause, and how listening to your body can support bone health and ove...
057: Why Strength Training is Key to Beating Menopause BRAIN FOG
23 Oct 2024
Contributed by Lukas
In this episode, Carly explains how strength training, breathwork, and meditation can help clear brain fog and improve sleep quality during menopause....
056: How to Embrace Your EMOTIONS & Move Through Menopause Ft. Sian Evans
16 Oct 2024
Contributed by Lukas
In this episode, Carly is joined by Sian Evans, Menopause Self-Care Coach and holistic therapist, for a deep conversation about emotions, self-care, a...
055: Self-Care in Minutes: Easy Practices for a Busy Life
09 Oct 2024
Contributed by Lukas
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...
054: How To Transform Your Life in Menopause Ft. Sober Coach Laura Starky
02 Oct 2024
Contributed by Lukas
In this special episode of The Strong Bones Coach Podcast, Carly welcomes back Laura Starky, who shares her incredible journey from struggling with al...
053: How to Improve Your Balance with OSTEOPOROSIS 3 Simple Exercises
25 Sep 2024
Contributed by Lukas
In this episode of The Strong Bones Coach Podcast, Carly shares how improving your physical balance can help prevent falls and support bone health, es...
052: Finding Your Calm: How to Bring Peace to Your Menopause Journey
18 Sep 2024
Contributed by Lukas
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 pa...
051: Live Longer, Age Better: How Your MINDSET Shapes Your Future
11 Sep 2024
Contributed by Lukas
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 he...
050: Celebrating 50 Episodes of the Strong Bones Coach Podcast: 5 Episodes to Prioritise
04 Sep 2024
Contributed by Lukas
It’s time to celebrate! 🎉 We’ve reached 50 episodes of The Strong Bones Coach Podcast, and I couldn’t be more grateful for each and every one...
049 Finding Your Tribe: Breaking Through Isolation in Midlife
28 Aug 2024
Contributed by Lukas
In this episode of The Strong Bones Coach Podcast, Carly explores how strength training can be a powerful tool to combat midlife isolation and build m...
048: Should You Do CARDIO Before or After Weights? A Menopause Guide
21 Aug 2024
Contributed by Lukas
In this episode of The Strong Bones Coach Podcast, Carly tackles a common fitness question for women in menopause: Should you do cardio before or afte...
047: How to Cope with OVERWHELM in Menopause Symptoms to Self-Care
14 Aug 2024
Contributed by Lukas
In this episode of The Strong Bones Coach Podcast, Carly tackles the topic of overwhelm during menopause. Learn why feelings of overwhelm are so commo...
046: Why MENOPAUSE Can Affect Your BREATHING and How to Manage It
07 Aug 2024
Contributed by Lukas
In this episode of The Strong Bones Coach Podcast, Carly explores the often overlooked but significant issue of breathlessness during menopause. Learn...
045: Testosterone and OSTEOPOROSIS in MENOPAUSE
31 Jul 2024
Contributed by Lukas
In this episode of The Strong Bones Coach Podcast, Carly explores the essential role of testosterone in women's health, particularly its impact o...
044: Creatine in MENOPAUSE: What You Need To Know
25 Jul 2024
Contributed by Lukas
Welcome back to The Strong Bones Coach Podcast with Carly! In this episode, we dive into the benefits and considerations of creatine supplementation,...
043: The REAL Benefits of Gratitude
17 Jul 2024
Contributed by Lukas
Welcome back to The Strong Bones Coach Podcast with Carly! This week, we celebrate a milestone of over 2,000 downloads and dive into the powerful pra...
042: How to manage OSTEOPOROSIS without MEDICATION
10 Jul 2024
Contributed by Lukas
Have you been diagnosed with Osteoporosis and are unsure what to do beyond medication?Are you looking for natural ways to maintain your bone health an...
041: Overcome Overthinking FAST: 3 Easy Things to Try
03 Jul 2024
Contributed by Lukas
Do you wish you could stop OVERTHINKING?In this episode of the Strong Bones Coach podcast, host Carly explores effective techniques to overcome overth...
040: Transformation through Self ACCEPTANCE
26 Jun 2024
Contributed by Lukas
In this episode of the Strong Bones Coach podcast, Carly delves into the deeply personal theme of acceptance. Reflecting on her own experiences and th...
039: The Power of a Pause: Why Taking a Break is Essential for Midlife Wellbeing
19 Jun 2024
Contributed by Lukas
In this episode of the Strong Bones Coach podcast, Carly discusses her recent two-week break from the podcast, the importance of self-care, and the ch...
038: How to Stay MOTIVATED: Use Your Beginner's Magic
29 May 2024
Contributed by Lukas
Ever wish you could keep that fresh, excited feeling every time you start something new? In this episode of the Strong Bones Coach podcast, Carly shar...
038: Dancing For Bone Health Ft. Sarah Smales My Dance Dietitian
22 May 2024
Contributed by Lukas
In this episode of the Strong Bones Coach podcast, Carly interviews special guest Sarah Smales, a former professional dancer turned dietitian. Sarah ...
037: Moving for MENTAL WELLBEING
15 May 2024
Contributed by Lukas
It’s mental health awareness week with a focus on movement for mental wellbeing Are you struggling to find time to exercise or want to know how you...
036: WEIGHT LOSS in MENOPAUSE: What Really Helps?
08 May 2024
Contributed by Lukas
Are you struggling with unwanted weight gain as you navigate your menopause experience?Maybe it's time to take a step back and consider a differe...
035: Know Your OSTEOPOROSIS Risk: Early Self Screening Tips
01 May 2024
Contributed by Lukas
Welcome to this week's episode of the Strong Bones Coach Podcast, hosted by Women's Strength Coach, Carly Killen.This week you are invited t...
034: Stronger Than Ever: Finding Your Inner Strength During Menopause
24 Apr 2024
Contributed by Lukas
Explore the many dimensions of strength in this enlightening episode of the Strong Bones Coach podcast. Join Carly as she explores strength from an al...
033: Finding ALIGNMENT in Midlife and MENOPAUSE
17 Apr 2024
Contributed by Lukas
Are you feeling scattered and a little lost amidst the ever increasing demands and responsibilities that come with midlife and menopause? Join Carl...