A collection of reflections
to help guide our way.

04.07.2023

Travel in Shaep 101

05.06.2023

Balance Is Key: Hormones + You

02.05.2023

Lucky Girl Living

31.03.2023

Your Space Matters. How to create calm in comfort.

A true leader knows when to follow

Join the journey @shaep.co and @thekelseyrose_

Couldn’t resist the new @gymshark soft sculpt dr

Couldn’t resist the new @gymshark soft sculpt drop ✨

CODE: KELSEYROSE for 10% off! #ad xx

❌ I STOPPED EATING THIS ❌ to look & feel my be

❌ I STOPPED EATING THIS ❌ to look & feel my best in my 30’s ✨

There are just some things that no longer serve me.. and honestly, never did. My focus now vs my 20’s is on foods that fuel my energy, support hormone health, reduce inflammation, and help my body stay lean and strong without the crash-and-burn cycle.

These are 5 things I personally avoid, and here’s exactly why:

🥤1.) Traditional soda/pop — You probably saw this one coming but hear me out, it’s not just about the sugar. It’s the insane blood sugar spike, the fake caramel color (which has been linked to certain cancers), and the phosphoric acid that can actually weaken your bones. Now it’s sparkling water, kombucha, or a splash of fresh citrus in water for me.

🥛2.) Oat milk — This one shocks people—but oat milk is not the health food it’s marketed to be. When oats are processed into oat milk, enzymes are added to break them down into simple sugars (primarily maltose), which is extremely high on the glycemic index. So even if there’s “no added sugar” on the label, it still spikes your blood sugar just like a sweet drink would.

🧈3.) Seed oils — canola, soybean, sunflower, grapeseed: these are in everything and are a major source of chronic inflammation. They’re highly processed, oxidize easily (even before they hit the shelf) which can impact everything from hormones to metabolism. I stick to extra virgin olive oil, avocado oil, and grass-fed butter.

🍫4.) Most protein bars — just because it says “high protein” doesn’t mean it’s healthy. Most bars on the market are full of artificial sweeteners, gums, seed oils, and ingredients you can’t pronounce. I’d rather have a boiled egg and fruit or make my own protein bites at home! Real food always wins.

🍞 5.) White bread — I grew up on this stuff but it’s basically sugar in disguise. Highly refined, zero fiber, and it causes a big blood sugar spike followed by a crash. In my 30s, I’m thinking about gut health, stable energy, and satiety, so I’ve switched to sourdough. It’s fermented (so easier to digest), lower on the glycemic index and actually satisfies without the crash.

Let me know if you want a part 2 because there are plenty more! xx

It’s the @shaep.co strength x pilates combo for

It’s the @shaep.co strength x pilates combo for me ❤️‍🔥

This combo changed everything for me. I stopped chasing random workouts and started focusing on controlled strength movements that build muscle and boost metabolism paired with mindful Pilates that sculpts, lengthens, and tones from head to toe.

No endless cardio. No obsession over burning calories. Just intentional movement, consistency, and showing up for my body in a way that actually feels good. My core is stronger, my legs are leaner, and my body feels supported.

This isn’t a quick fix. It’s a lifestyle. And it works.

Your midweek reminder ✨

Your midweek reminder ✨

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