A collection of reflections
to help guide our way.

30.11.2022

Holiday Gift Guide: Wellness Edition

31.10.2022

5 ways to get motivated for your next workout

28.09.2022

The importance of a morning vibe check

31.08.2022

Getting back into a routine that refuels

A true leader knows when to follow

Join the journey @shaep.co and @thekelseyrose_

(20 min) CRISPY RICE SUSHI TACOS🍣🌮 — packs

(20 min) CRISPY RICE SUSHI TACOS🍣🌮 — packs the perfect crunch + low carb, gluten free & the perfect meal prep!

Comment “SUSHI” to receive a FREE @shaep.co recipe guide with all the healthy lunch & dinner recipe inspo!! 💛

These sushi tacos are the perfect combo of crispy, fresh, and flavorful! They are absolutely delicious and so simple to make. Whether you’re whipping these up for a quick dinner or impressing friends at your next get-together, they’ll be your new go-to. Plus, they’re ready in just 20 minutes (as long as you prep your sushi rice ahead of time!)

INGREDIENTS:
+ Nori sheets
+ Cooked sushi rice
+ Choice of salmon/tuna protein (I used leftover air fryer salmon bites)
+ Avocado
+ Cucumber, green onion, cilantro
+ Mango
+ Chilli oil
+ Mayo
+ Nori furikake seasoning

INSTRUCTIONS:
1.) Cut nori sheets into circles - we used a bowl as an outline!
2.) Spread a thin layer of sushi rice on each circle and press down with your fingers to help it stick. Spray the rice side with avocado oil.
3.) Fold each nori into a taco shape and air fry at 350F for 10-15 minutes or until crispy.
4.) Top with your choice of toppings - mine are listed above!

These crispy sushi tacos are everything you didn’t know you needed – crunchy, spicy, satisfying, and perfect for any occasion.

SAVE this recipe for your next lunch or dinner & send to your friend who would love to try!!👩🏻‍🍳 xx

2025 is OUR year to become the best version of our

2025 is OUR year to become the best version of ourselves ✨

START HERE!!👇🏼 Beginner in the gym and not

START HERE!!👇🏼

Beginner in the gym and not sure where to start? I’ve got you covered with this simple but super effective full-body circuit!

This workout is designed to build strength, boost confidence, and get you moving without overcomplicating things. All you need is a pair of dumbbells (or household objects like water bottles!) and, if you have them, ankle weights for an extra challenge though they’re totally optional.

✨Here’s the plan:✨
1.) Start with a mobility warm-up to loosen up stiff joints and prep your body for movement. Here I am demonstrating 90/90 kick throughouts and hip circles but you can also add in arm circles, downward dog, or a cat-cow flow—anything to wake up your joints!
2.) Move into muscle activation to fire up your glutes and core - this helps you get the most out of the workout!

✨do 3 rounds of each exercise for the stated reps/time above✨
EXERCISES:
+ Squat Step to Press – A lower-body and upper-body combo! Step out into a squat, then drive the dumbbells overhead as you return to standing.
+ High Knees – Quick, light, and controlled! Aim to bring your knees to waist height while keeping your core engaged.
+ Chest Press – Lie flat or prop yourself on a sturdy surface. Lower the dumbbells slowly and press back up, squeezing your chest at the top.
+ Straight Leg Extension – On all fours, extend one leg straight up and down, squeezing at the top of the movement. Keep glutes engaged the entire time

By the end, you’ll feel strong, accomplished, and ready for more!

PRO TIPS:
Keep your core engaged through every move—it’ll help protect your back and improve your form. Modify and rest as needed! For example, swap high knees for marching in place if you’re easing in.

Tag me if you give this a go—I want to see you crush it! 🫶 Remember, showing up is the hardest part, and you’ve already done that. Let’s move!

2019 vs 2025 ✨— HERE’S WHAT CHANGED:

🖇️ in bio if you want to start YOUR JOURNEY of feeling your absolute best through guided movement, mindfulness and nutrition!

PS. the “now” is also after 30 days of no workouts due to surgery recovery ❤️‍🩹

I want to preface that I actually don’t think there’s anything wrong with my “before” or did I dislike the way I looked back then. I was still healthy and happy! But I didn’t approach my fitness regime in the same way I do now.

I was doing soooo much more while still clearly not getting optimal results. I would go to the gym and do strength training and conditioning for minimum 1 hour almost every single, even when I was exhausted and needed rest.

In 2020, I was forced to slow down and this is also when @shaep.co was born! At this point I’d already been in the fitness world for 4-5 years but my approach was completely different vs now. I didn’t focus on daily steps, meditation wasn’t a thing and I was only focussed on low calorie food.

NOW!! I focus on so many different wellness practises outside of workouts that have completely transformed my body. I feel and look the leanest and strongest I’ve ever been!! And mind you this is also 6 year difference from my 20’s to 30’s.

Shift, meditate & nourish. Get your daily steps. Slow down, less is more. Focus on sleep and quality of food you’re consuming. Limit sugar and alcohol as much as you can. Enjoy life!!

We keep it simple, and now I get to do it every single day with my community! xx

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