066: Let Go to Grow: A Mindful Approach to New Year Intentions

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 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, balance, and alignment, and start your new year with clarity and confidence.

Plus, Carly shares how you can book a free 30-minute clarity call to help you kickstart your journey with purpose.

If you're ready for my support in building strong foundations for your health and fitness journey, check out the NEW Thrive in 25 program.

A 25 day programme designed to help you thrive in all areas of life with practical guidance and support for lasting change.

Head over to the website to find out more and apply now >>> Thrive in 25 

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If 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 my coaching, reach out on the following links:

hello@carlykillencoaching.com

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Thanks for listening to The Strong Bones Coach Podcast!

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: hello@carlykillencoaching.com
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Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Transcript

Carly: 0:37

and welcome back to the Strong Bones Coach Podcast with me, your host, Carly Killen. Now I hope you have had a lovely holiday season so far, whatever that might have looked like for you, whether you've been surrounded by friends or loved ones or taking some quiet moments to yourself, I'm so glad you've chosen to tune in with me today, whenever this happens to land with you. So as we approach the end of the year. I wanted to create an episode that feels more reflective, grounding, supportive. This is a time when many of us feel a mix of emotions, gratitude, exhaustion, hope, and maybe even a bit of overwhelm as we look ahead with messages of this is your year or New year, new me. It can leave you feeling a little flat or perhaps under pressure to make the most of your time. Now whilst I'm all for making the most of the time we have, let's remember that all we truly have is the present moment. So it will always be your year and I don't believe you should need to reinvent yourself just because the date has changed. I'm more for a gentle discovery or evolution of connecting with who you are. So in this episode, I'm inviting you to pause, reflect, and reset with strength and intention. But let's take a gentle, supportive approach to this. Instead of rigid resolutions or big goals that might feel overwhelming, let's explore how we can set loose our overarching intentions for the year ahead. ones that allow flexibility and self compassion. So we'll explore three steps to close out the year feeling grounded and aligned. Number one, reflecting on your wins, big or small. Secondly, releasing what no longer serves you. And finally, setting flexible, gentle intentions to guide your year. Plus, I'll share with you why you don't have to start the new year with a bang and why a slow, self compassionate approach might just be the key to long term success. So, let's get started. So, let's start with reflection. It's easy to get to the end of the year and focus on what didn't go as planned or where we feel like we might have fallen short. But I would love to invite you to flip that narrative and take a moment to ask yourself, what am I proud of this year? Where did I show up for myself or others in meaningful ways? And what steps did I take that moved me closer to the life I want to live? Remember, this is not about perfection. And we can easily get stuck on this, especially as we move through our perimenopause and menopause years, all those years of building up our careers, our networks, the responsibilities that we tend to carry and hold over the years. Perhaps this is a time to reflect on how you these things and what it is that really lights you up. So maybe You made it to more strength sessions than last year. Maybe you said no to something that didn't align or work for you. or maybe you simply made it through a challenging time. Just take that moment to celebrate. Acknowledge those wins. However small, they create a wonderful foundation for what might be next. Moving on to step two. So look at releasing what no longer serves you. We're talking about letting go here. So as we step into a new year, it's important to release anything that doesn't work for you anymore. It's a beautiful opportunity here. So whether that is a habit, a limiting belief, or perhaps a sense of guilt or comparison, this can be a beautiful time to review that and see what wants to stay behind in the previous year. I love to think of this process as clearing out emotional and mental clutter. Imagine cleaning out a drawer. It feels so satisfying to Make room for what truly matters. Some questions for you, perhaps. Maybe ask yourself, What do I want to leave behind in 2024? What beliefs, habits, or even commitments no longer align with my values? This isn't about being harsh on yourself. It's about creating space for growth and aligned actions. So, gently letting go of what feels heavy or outdated is a way to create the space for what really matters to you. And finally, let's talk about setting intentions, but from the perspective of making them gentle, flexible and supportive. So instead of jumping in with those rigid resolutions, a long list of goals, what if we treated January as a month of exploration? Think of it like trying on different hats to see what fits. There's no one right way to approach your intentions and January can be the perfect time to experiment. So maybe you want to try a new class or strength session, like the ones we do at Strong Bones Club, or perhaps you spend time figuring out how a new routine might fit into your weekly calendar. You don't need to do a long to do list or create a big goal to feel like you can accomplish something. In fact, starting small, focusing on just one or two areas of life can be far more effective. You might even choose An overarching intention, like moving through the year with self care in mind, or approaching each day with curiosity and kindness. And remember, you don't have to start with a big bang on January 1st. The world doesn't stop or change direction just because the calendar flips over. Maybe your intention is to approach your daily actions with care rather than rushing into high intensity exercise or overwhelming routines. So start with gentle, supportive movement, for example, like a walk, like stretching. Perhaps even a few deep breaths. Starting small and with ease allows you to build sustainable and resilient habits. Actions born from a place of self compassion are often the ones that stick. And while it won't all be easy, remember there is a season for everything. And by giving yourself this phase of trial and adjustments, you'll move closer to results you want in a way that feels empowering and adaptable. It's exactly what we need. with the way life can throw us those curveballs from time to time, especially as we're going through our midlife. And as a little bonus, a quick reminder here about compassion, because it has two sides. I like to think of compassion as having a yin and a yang side. The yin side, the gentle, slow, restful, it's about giving yourself grace and listening to your body when it needs rest or a slower pace. And then there's that yang side, It's the kind of compassion that gives you a little tough love, maybe. Encouraging you to take steps that are ultimately for your own good. For example, it's choosing to move more vigorously when your body is ready. Picking up that heavier weight, maybe? Or making a balanced meal, even when the temptation for a latte and croissant feels a lot easier. Trust me, I have been there. Both sides of compassion are equally important, and learning to balance them is key to creating a life that feels both nurturing and loving. and empowering. So as we wrap up today, I want to remind you that this is a time of year it's for you, whether you're celebrating wins,, releasing old patterns or setting gentle intentions, you're taking steps towards a stronger, more aligned future. And if you would like some clarity heading into 2025, I'm here to help. You can book a free 30 minute clarity call with me. It's like a mini coaching session to untangle your thoughts, set realistic goals and feel empowered for the year ahead. You'll find the link in the show notes or at carlykillen. com. Thank you so much for being part of the Strong Bones coach podcast this year. I am so grateful for every listen, download, and share. Thank you so much for your support. And here's to a beautiful, balanced New Year. Until next time, stay strong and take care.