A collection of reflections
to help guide our way.

01.04.2025

Our Guide to a Spring Reset

04.03.2025

How Sleep Affects Your Eating Habits

04.02.2025

How to Level Up Your Self Care Routine

07.01.2025

5 Ways to Make the Most of Your Sugar Detox

A true leader knows when to follow

Join the journey @shaep.co and @thekelseyrose_

YOU are in control of your health. Remember that
💛.

(gluten-free) HOT HONEY CHICKEN 🍯🌶️—cris

(gluten-free) HOT HONEY CHICKEN 🍯🌶️—crispy, spicy & sweet. This Hot Honey Chicken hits every craving—and it’s totally gluten free!!

I’ve been making this on repeat because it’s that good. Serve it with a side salad, roasted veg, or just eat it straight off the tray like I did. Save this one, trust me you’ll come back to it week after week!

INGREDIENTS:
+ 4 chicken breasts
+ 2 eggs
+ 1 cup gluten-free panko
+ 1/2 cup almond flour
+ 1/3 cup shredded Parmesan
+ 1 tsp garlic powder, paprika & pepper to taste

Hot honey sauce:
1 tbsp butter
2 tbsp hot honey (or adjust to taste)

INSTRUCTIONS:
1.) Preheat oven to 400°F and line a baking tray with parchment paper.
2.) Whisk eggs in one bowl. In another, mix panko, almond flour, Parmesan and seasoning
3.) Dip each chicken breast in the egg, then coat in the dry mixture.
4.) Place on tray and bake for 40-50 minutes, flipping halfway.
5.) Melt butter and hot honey on the stove, then drizzle over chicken before serving.

Save & send to your fav foodie who needs to try this xx

HERE’S WHAT CHANGED!!✨ Honestly what I’m do

HERE’S WHAT CHANGED!!✨

Honestly what I’m doing now I’m my 30’s is super simple, an easy method. One that anyone can follow because it’s THAT realistic, and I’m here to guide you through it👇🏼

COMMENT “JOIN” to jump into our @shaep.co Summer Body Challenge and get the next 4 weeks ✨COMPLETELY FREE.

Things I used to do in my 20s… that I’m definitely not doing anymore 😮‍💨

➡️ Lifting heavy 5–7x a week and wondering why I was always exhausted
➡️ Low carb EVERYTHING because I thought carbs = weight gain
➡️ No walking, no steps, no movement unless it was a “workout”
➡️ Zero supplements, zero mindfulness, cortisol through the roof 😬

I was constantly chasing intensity, thinking more was better.. more workouts, more restriction, more control. But instead of feeling strong and confident, I felt burnt out, inflamed, and disconnected from my body. I didn’t understand that nervous system regulation, proper recovery, and balanced hormones are just as important as training hard.

In my 30s? It’s a whole different story.
I move with intention: strength x Pilates 4x a week, and I walk every day because it supports my metabolism, digestion, and mood. I fuel my body with enough food, including carbs because restriction only backfires. I take supplements that support my energy, recovery, and hormone health. And I prioritize rest, stress management, and mindfulness just as much as I do workouts.

The truth is, I feel more energized, sculpted, and grounded now than I ever did in my 20s. My workouts are smarter, not harder. My body feels safe — and when your body feels safe, it lets go. I don’t overtrain, I don’t restrict, and I’m finally in sync with what I actually need.

This is your reminder that growth looks like slowing down, tuning in, and doing what feels good — not just what looks good on paper.

What’s something you stopped doing that completely changed how you feel in your body? Let me know below xx

30 MIN INNER & OUTTER THIGHS! ❤️‍🔥 1/12 n

30 MIN INNER & OUTTER THIGHS! ❤️‍🔥 1/12 new series added for our Summer Body Challenge.

Who else loves a good burnout!? Holds & pulses for the win!! Have you tried this series on the @shaep.co app yet!? xx

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