Dr Kellie Rose

For the past year, I’ve been feeling the need to take my work analogue - to go offline and create the space for connection, learning and integration in an immersive experience.

✨ This weekend I did exactly that.

I spent two days in a stunning venue with my coaching alumni at our second retreat of the program. Two days together in a residential setting, in nature, offline, creating the ideal environment to focus on self and health without distraction.

And whilst there was a full day of practical workshops, an exercise immersion (with the retreat theme Exercise + Energy Mastery), and an input from me on the science and practical strategy - the real value came from the rich conversations over dinner, the questions at breakfast, the organic insights that landed in the spaces in between.

💥 The outcome was tangible and impactful. These women leaders walked out as different versions of themselves; committed to new behaviours that build the identity they want to step into next; with upgraded Wellbeing Operating Systems that embed their new habits into their daily routines.

The most beautiful part? They did the work - they created this space to support themselves and each other to step into what’s next with care, curiosity and an openness to learning and change. (And even created an accountability circle spin-off of their own!)

💜 Curating this space is a joy, and seeing the transformative results on the other side of this is powerful. It’s the next phase of evolution for women leaders who value their health and know it’s the driver of their performance and leadership - not the piece to be sacrificed.

scienceasastrategy

What if the real unlock in our health isn’t doing more, but doing it with more depth?

This week I did a somatic breath work session with an experienced facilitator (the incredible .hurl), and the rejuvenation I felt afterwards had me reflecting on this.
�For context, I use breath techniques almost daily for regulation, activation, and focus - before coaching, speaking events, meetings, or task switching. They’re part of the small, consistent habits that keep my system operating at the level required.

But two hours of intentional breath opened up benefits that simply don’t emerge in these five (or one) minute regulation moments. Experiences like:

♻️ A depth of rest I haven’t felt in months
♻️ A full shift into parasympathetic nervous system dominance to slow my system down and let my body relax and repair
♻️ A switch from a racing mind to calmness and clarity.�
I walked out thinking “I need to do this more often.”

As high-achieving women with full lives, we implement health habits that are MVOs (minimum viable options) because that’s what our schedules allow. But occasionally, taking the time to go deeper with one of our health practices is what changes our physiology, moves the needle forward, and gives us a greater ROI on our time and energy. �
So coming back to the question I’ve been sitting with:
💡When was the last time you went beyond an MVO and let one of your health practices take you somewhere new?
�Sometimes the most strategic move isn’t doing more — it’s going further into what already works, to unlock that next level of energy and capacity.

I started this year more slowly than I have in a long time. Not because I lacked motivation, but because I craved the time and space to choose how I wanted to step into it.

For the past few years I’ve been moving from a place of busyness and pressure – always rushing, reacting, overcommitting, and managing the persistent sense of “never doing enough” and “just get this next thing done.”

It’s a familiar pattern for high-achieving women, myself included. But operating from that state arguably moved me further away from my goals than towards them.

This year - it’s time for change.

I didn’t force the clarity, I didn’t sit and reflect at length on lessons from 2025. Instead, I moved towards the fresh energy of 2026.

I walked in nature, read books by the river, and allowed myself the space to listen. What emerged was so simple I dismissed it for a while, but the message was unmistakable.

The intention I’m anchoring myself to this year is:
✨Calm Intentionality✨

It felt like the opposite of how I’ve been operating, and exactly the recalibration I need.
It’s my shift out of that old pattern.
It’s a decision to take back agency over how I show up, rather than letting external pace, pressure, or busyness dictate my days.

📌 How has your year started? Is there an intention that could help you live, lead and perform with more clarity, sustainability, and alignment this year?

🔗 To learn how I chose mine, read the full article at the link in bio.

A stunning location. An intimate group of women leaders. One very impactful - and fun! - day ✨

Last Friday I hosted the first retreat for my Alumni Collective at - the perfect setting to explore our theme, Recover to Recharge.

And honestly, the timing couldn’t have been better for it - funny how that happens.

The relentless pace of business, leadership and performance output this year, while balancing families and personal commitments, was starting to take its toll.

We brought it all into the room, and unpacked it together through the lens of stress and recovery science, using practical diagnostic tools and frameworks to understand our patterns and responses, and guide the application of science-based strategies and protocols.

We built Stress and Recovery Fitness through immersive restorative practices and the piece de resistance of recovery - contrast therapy! What a way to end an incredible day.

I’m so grateful to these ladies for taking a day out of their full lives to prioritise themselves in order to keep evolving their health and performance.

A big thanks also to who was the ultimate venue host and made the space beautifully welcoming and calming for our group; our gifting partner ; and for the bonus swag bags. I couldn’t have done it without you!

Here’s to retreat number 2 in 2026! 💥

It’s November.
We’re tired, stressed, exhausted, overwhelmed, overloaded…over everything, actually.

The pace of work keeps getting faster and the pressure keeps on rising, year after year - but ladies this is now becoming our norm.

🪫 So if your energy is as low as your care factor, and you need to hit reset on your health, this is the time.

We have 6 weeks left of the year and important work still needs to get done.

✅ I’m opening up my Health Reset strategy session - 2h devoted solely to your wellbeing. This is your realignment — a strategic recalibration rooted in science, strategy, and personalised to your experience.

📥 If you’re ready to stop operating in survival mode and start 2026 on the front foot, leading with energy, clarity, and agency, then let’s connect. Comment below or DM with RESET and I’ll send you the details and booking links 🔗