Dr Kellie Rose

Dr Kellie Rose Helping executive women on the brink of burnout to restore health and return to high-performance

DrKellieRose Sport Science's mission is to bring science to practise for everyday athletes, elite performers, coaches and sports federations, who wish to optimise their performance, achieve their goals, and create sustainable success. Here you'll find the latest updates on science in sport, useful tools and strategies for training and racing, and support to solve those little challenges on your athletic journey.

22/04/2026

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

“It’s not just one day to be marketed. It isn’t talking about the infinity. It’s about putting me out of a job.”These wo...
05/03/2026

“It’s not just one day to be marketed. It isn’t talking about the infinity. It’s about putting me out of a job.”

These words from in her opening remarks at today’s IWD lunch landed hard with me.

I sat up and listened. Here was a woman with the same values, ethos and passion to make real change for women in the world.

🙋🏻‍♀️ I’ll be honest, for the past few years I’ve been very jaded about IWD events, the superficial conversation, the tokenism, and the cupcakes (why is there ALWAYS cupcakes??). I haven’t been very interested- especially when fielding requests to speak for free.

🎤 But this year, Dame was the speaker and I knew I had to be in the room. If ever there was a woman ready to speak truth to power, this is her.

While I have a hundred notes on the wisdom and insight she shared (which I’ll likely write about in an article soon), a few points really struck me:

💎 First, Jacinda is incredibly funny! Honest, real and authentic, her relatability was powerful.

💎 She redefined the way we use and think about power - thoughtful and compassionate, with an onus of responsibility to her people.

💎 She refused to adopt the “strong man” style of leadership and created her own - with deep empathy and humility, showing they’re a strength not weakness.

💎 Doubt and imposter syndrome is not a weakness, unless you let it stop you. Learn to coexist with it.

I laughed so hard, wrote so much, clapped constantly and shed a tear at how deeply inspirational she is. This is how we

And what a gift to be able to spend this moment with ✨

22/02/2026

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.

27/01/2026

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.

Burnout doesn’t happen overnight.
It happens slowly, quietly, invisibly, under the weight of unrealistic expectations, r...
05/12/2025

Burnout doesn’t happen overnight.

It happens slowly, quietly, invisibly, under the weight of unrealistic expectations, relentless pace, pressure, and misalignment.

One of my clients (a GM leading a global transformation) came to me after 18 months of what she described as “crazy” work and personal load.

By that point, her body was sending every warning signal: terrible sleep, exhausted with no energy, feeling wired and unable to switch off, poor nutrition and relying on sugar, unable to exercise, with health conditions creeping in.

She wasn’t failing. She wasn’t weak. Her coping mechanisms just weren’t working anymore, and her body was saying “enough”.

Burnout can feel like the ending. But for many women, it’s the catalyst moment to begin a new chapter; one grounded in self-trust, agency, alignment, and sustainability.

If something within you is saying “this is me” - you’re not alone. And you don’t have to rebuild alone.

🔗 Read my client’s full transformation - and the science behind it - in my latest article at the link in bio

🚀 Are you ready to reclaim your health? Let’s talk.

November ♥️ You get a special mention. New connections, collabs, experiences, events, and evolutions, all while taking a...
30/11/2025

November ♥️ You get a special mention.

New connections, collabs, experiences, events, and evolutions, all while taking a moment to appreciate it all. What a gift.

1. Her Executive Network launch at .brisbane
2. New connections at The Executive Table
3. First Ignite 2025 Conference with
4. Spring in New Farm 🍁
5. Live webinar for the incredible PERI28 Program
6. Reconnecting with former clients celebrating career wins
7. Pre-retreat dinner with my amazing Alumni Collective
8. Launching the Recover to Recharge retreat for my Alumni ✨
9. Perspective. I get to live this amazing life (and business!)
10. Reflection, recentering, and realigning in my fave place 🌿

28/11/2025

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! 💥

Burnout doesn’t happen overnight.
It happens slowly, quietly, invisibly, under the weight of unrealistic expectations, r...
27/11/2025

Burnout doesn’t happen overnight.

It happens slowly, quietly, invisibly, under the weight of unrealistic expectations, relentless pace, pressure, and misalignment.

One of my clients (a GM leading a global transformation) came to me after 18 months of what she described as “crazy” work and personal load.

By that point, her body was sending every warning signal: terrible sleep, exhausted with no energy, feeling wired and unable to switch off, poor nutrition and relying on sugar, unable to exercise, with health conditions creeping in.

She wasn’t failing. She wasn’t weak. Her coping mechanisms just weren’t working anymore, and her body was saying “enough”.

🚀 Burnout can feel like the ending. But for many women, it’s the catalyst moment to begin a new chapter; one grounded in self-trust, agency, alignment, and sustainability.

If something within you is saying “this is me” - you’re not alone. And you don’t have to rebuild alone.

🔗 Read my client’s full transformation - and the science behind it - in my latest article at the link in bio

Are you ready to reclaim your health? DM me 🔥.

❓How do we go from high-functioning to high-performing?And what’s the difference?That’s the question I answered in my li...
25/11/2025

❓How do we go from high-functioning to high-performing?

And what’s the difference?

That’s the question I answered in my live webinar to the amazing women in ’a Peri28 Program.

🎯 Let me say, the message landed - hard. The nods, the smiles, the looks of relief, the chat box comments and the DMs afterwards, all speaking to the fact that women are teetering on the edge, skimming the bounds of burnout, and surviving - certainly not thriving.

Because we’re high-functioning - always On, incessantly productive, hyper focused, feeling guilty at taking rest, unable to switch off, and chronically dysregulated.

It’s time to change the model of performance for women.

In this session I shared:
- the debilitating burnout that catalysed my business
- the distinction between high-functioning and high-performing and why it matters
- the role of health as our platform for performance
- how to assess our operating capacity using the Capacity Matrix and Archetypes
- how to shift from high-functioning to high-performing through my proprietary Reignite Method
- science-backed tools and strategies from Olympic sport to take agency over our health and performance

All of this in service of helping women find a new way to live, lead and perform, sustainably, by design and not default. It’s time!

💥 When Cherie kicked off Ignite 2025 by asking “What are your intentions for the day?” My answer was clear: to have my t...
18/11/2025

💥 When Cherie kicked off Ignite 2025 by asking “What are your intentions for the day?”
My answer was clear: to have my thinking challenged.

And I did, in many different ways through many different keynotes - thanks to some amazing speakers!

- deeply challenged my goals and vision for my business. What do I really want? What am I not saying out loud? What’s my legacy? Food for (holiday) thought.
conwell - own your story or others will own it for you. What do you want it to be? You have blank pages left - write them.

- a reminder on the importance of being human and bringing humanness into your business, work, and life.
palipana - a story of true grit, gratitude and the power of finding joy in the smallest moments, no matter what life brings you.

Thank you to Cherie and the team for such a fantastic event experience at my first conference!

10/11/2025

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 🔗

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81 North Quay
Brisbane, QLD
4000

Telephone

61435336471

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