Rooted In Presence

Ep 127 What Aerial Taught Me About Being a MIDLIFE Beginner

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 would bring up.Body stuff. Beginner feelings. And for the first time in a long time... an unexpected thought about my age.In this short personal episode I'm sharing what the experience taught me about showing up as a beginner and why I think it matters so much, especially when it comes to walking into any new space that asks you to be vulnerable. Whether that's an aerial class, a yoga studio, or a Breathwork session for the first time.If you've ever hesitated at the door of something new this one's for you.Curious about Breathwork... visit Still Space Hull to discover moreAnd shout out to Millie, Claire and Anna at Pole & Aerial for Fitness for supporting me in my first session. Thanks for listening to Rooted In PresenceIf you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:📧 Email: carlykillenpt@gmail.com📱 Instagram: @thestrongbonescoachDo you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home.👉 Click here to learn more and access today🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.comThank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Ep 126 Nervous System Care vs Regulation: Why I'm Rethinking the Language

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 regulation and nervous system care.We've all heard 'regulate your nervous system.' But what if that framing is quietly telling us that activated states are problems to fix... even when they're actually appropriate?In this episode:→ Why 'regulation' language can become a sophisticated form of suppression→ When your activation is actually your body doing its job correctly→ What nervous system care looks like instead→ How this changes the way I use breathwork in practice→ Three questions to help you know what you actually need right nowThis one is close to my heart. I hope it gives you permission to stop pathologising your own responses, and start caring for yourself instead.If you'd like to explore some Breathwork demonstrations, you can find them on my Youtube channel here >> https://www.youtube.com/@carlykillencoaching Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:📧 Email: carlykillenpt@gmail.com📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home.👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

125 From Obligation to Overflow: Giving That Doesn't Deplete You

TW: Fawn response, trauma response discussion.It's International Women's Day week, and this year's theme is "Give to Gain." But what if you're already depleted? What if you're already giving everything you have?In this episode of Rooted in Presence, we explore the complicated tension in this year's IWD theme and what sustainable generosity actually requires.Host Carly Killen breaks down the difference between generous giving (from overflow) and obligatory giving (from depletion), and why knowing the difference matters for your capacity, your boundaries, and your wellbeing.You'll discover:Why "give to gain" might land differently for women already stretched thinThe difference between generous giving and fawn responseWhat capacity actually means (and how to build it)Boundaries as living, breathing practice - not rigid rulesWhy receiving is part of sustainable generosityHow to know if you're giving from overflow or obligationPractical questions to ask before you say yes to one more thingCarly's personal journey from over-giving to sustainable generosityThis episode includes a compassionate exploration of the fawn response (coined by Pete Walker), with appropriate context about complex trauma and clear signposting for deeper support.Perfect for anyone who tends to over-give, struggles with boundaries, feels guilty saying no, or is exhausted from trying to keep everyone else happy. If you're navigating midlife with less capacity but the same demands, this conversation offers a different path.Not about doing more. About building capacity so giving feels joyful rather than depleting Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:📧 Email: carlykillenpt@gmail.com📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home.👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

124. Burnout, Business, and Redefining Success in Midlife: My Story

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 dietitian… to commercial gym PT… to burnout… to building Still Space Hull.We explore:Why I left a secure 10-year careerThe identity shift from “health professional” to personal trainerBurnout, overworking, and forcing growthWhy “success” isn’t always a full diary and bigger numbersThe messy, nonlinear path of building a business that actually fits who you areThis conversation isn’t just about business.It’s about alignment. It’s about being brave enough to step out of the box. It’s about learning when to slow down instead of push harder.If you’ve ever felt boxed in; by a job, a title, an industry, or even your own expectations, I hope this episode feels like permission to grow in your own way. Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:📧 Email: carlykillenpt@gmail.com📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home.👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

123: Tired, Wired, and No Time to Relax? Here's What Actually Helps

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 restored?You're not alone. And the answer might not be what you think.In this episode of Rooted in Presence, we explore why relaxation isn't always the goal and why coherence might be the missing piece for busy midlife women.Host Carly Killen breaks down the neuroscience behind three different states: relaxation, coherence, and alignment. You'll discover why they're not the same thing, and why coherence, a state where your heart, brain, and nervous system sync up, might be what you've been looking for all along.You'll learn:The difference between relaxation (slowing down) and coherence (syncing up)What's happening in your brain and heart during each stateWhy deep relaxation can sometimes tip into collapse or brain fogHow coherence breathing creates calm AND clarity (not just one or the other)The science of heart-brain communication and brainwave patternsWhy 5-6 breaths per minute is your body's natural resonant frequencyHow to feel regulated without feeling sleepyPractical ways to create coherence in daily life (yes, even in the supermarket)Why Carly's Unwind breathwork sessions focus on coherenceThis episode includes the neuroscience, real-life examples, and a guided coherence breathing practice you can try right now.Perfect for anyone navigating midlife, dealing with brain fog, or exhausted from the "tired AND wired" paradox. If you've ever wondered why meditation makes you drowsy or why you can't seem to truly rest, this conversation will shift how you think about nervous system regulation.Topics: coherence breathing, heart rate variability, nervous system regulation, brainwave states, relaxation vs coherence, midlife burnout, brain fog solutions, breathwork for busy women, heart-brain coherence, tired and wired Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:📧 Email: carlykillenpt@gmail.com📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home.👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨