Dr Kellie Rose

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Dr Kellie Rose

Helping executives shift from high-functioning survival mode to sustainable high-performance. Performance Scientist | Health Advisor | Speaker

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.

24/08/2026

Our Her Executive Network member said it best: “the greatest value was in the vulnerability and honesty everyone brought to the room”.

I have to agree with her. There is something quite powerful about creating the rooms where senior women feel safe to speak up, share openly, and ask for advice from other seasoned leaders. To both guide and witness these discussions is something special.

Throughout the year, our HEN members discussed the real challenges facing women in leadership from their own experiences: navigating and cultivating workplace cultures; prioritising and maintaining health while under constant load; ageism; and so much more.

While it was sad that last week’s lunch was the last one for our annual program, it was heartening to hear the loose plans for an end of year gathering take shape. Just because the program ended, the genuine interest and investment in each other’s lives and leadership didn’t.

Thank you to the incredible women who joined our inaugural Her Executive Network program, and my co-hosts Simone Outteridge and Lisa Ezzy from Steople

19/08/2026

I took last week off for some quality rest and recovery, and as always, I was curious to see what landed for me on the other side of it.

💡 You know - the grand insight, the big idea, the epiphany that was going to change my life and business for the better. I got to the end of the week and I was still waiting for it to land.

Then it did, and it seemed too basic to matter; I almost overlooked it.

Simplify.

That was it. Not an exciting new initiative, not a business restructure, not a magical ops solution.

It was telling me to do less. And it was true - it’s exactly what I needed to hear. I have been pushing forward on too many fronts at once with multiple service offers, collabs, and ops projects all on the go concurrently.

🪫 No wonder I was feeling frazzled pre-holiday. The overwhelm, cognitive load, constant context-switching, and stress from too many priorities at once were physically and mentally exhausting.

Ironically, it’s the exact pattern I see in the executives I work with, playing out in my own body. While I was constantly doing more, my health was paying the price.

This insight may not have knocked my socks off, but it was exactly the right message - a clear reminder to focus on the most important things: my clients, my core coaching program, and building my community.

And of course, with my health at the centre.

The next 6 months call for greater simplicity, signal and focus; and less noise and distractions. I’m building for impact, and that means running in one clear direction, not five.

Sometimes, the most strategic step for success in both health and business is subtraction, not addition.

06/08/2026

He laughed mid-session.

Called it a cliche: the high stress, high pressure responsibilities of executive life.

I hear that sentence a lot in my work. Whether we say it out loud or not, it’s the truth, and many of us take it as standard. It’s just another Tuesday.

But my client wants more. In his words: he wants a working rhythm that’s sustainable and durable for the long term.

The systems, the frameworks, the strategies that we’re actually building together aren’t overkill, it’s the mechanism that makes sustainable performance possible. Here’s what that actually looks like day to day.

14/07/2026

An unpopular truth: If your success depends on chronic override of your body’s signals, it is probably not a high-performance strategy. 
It’s a short-term extraction model.

And I say short-term, because there is only so long you can transact from a depleting resource before it drops into deficit, and you’re overdrawing without replenishing.

How do I know? Because I’ve lived it. It’s why this is not said with judgement, it is said with care, because it’s where many senior leaders get caught out. And by the time they realise, they’re severely in overdraft.

From the outside though, you still look functional. You’re the duck gliding across the lake effortlessly. Your team is operating, your targets are being pursued and met, you’re delivering.

But internally, your system is working much harder than it should be to keep you operating – let alone performing at the level you expect of yourself.

Just because you’re still running, doesn’t mean things are working well. Real performance is not just about output: it is output supported by inputs from sufficient recovery, energy, and restoration over time.

This is why I keep repeating: health is the foundation for your performance and leadership. Without your health, you won’t have the others (for long).

Let’s shift our mindset from health as a fluffy nice-to-have to being your underpinning strategy.  
📌If this is the reframe you know you need, my July coaching spots are open for a small number of senior leaders ready to reset properly with honesty, support, and strategy. Send me a DM and let’s connect.

09/07/2026

EOFY can pull all your attention onto targets, delivery and what needs to happen next.

What it often doesn’t include is an honest check-in with the person carrying all of it - you.

So many high-performing leaders are still getting results, but doing it while exhausted, overextended and under-recovered, and treating that strain as normal.

🚫 But just because it feels normal does not always mean it’s actually sustainable.

Your health is not separate from your leadership - it is the operating system that sustains it.

So let this be your reminder that a mid-year review is not only about strategy. It is also about the person responsible for delivering the strategy - you.

❔What has your body been carrying this year that no one else can see?

If this has brought something into focus for you, my coaching work supports leaders to reset health and performance in a more sustainable way. Send me a DM and let’s talk.

01/06/2026

We couldn’t find it, so we built it.

And I am incredibly happy, grateful, and thankful that we did!

Last week, , .bell_ and I hosted the inaugural Triple Thread Tapestry for a curated group of women leaders and founders across Brisbane.

This event wasn’t about the title, the role, or the company logo. It wasn’t networking or BD or sales pitches. It wasn’t stale questions about what you do.

It went so much deeper, to the woman behind all of that. And it was exactly what we had envisioned - an intimate group of women, with space to focus on themselves, connecting deeply and courageously through honest conversations, sharing experiences and learning from each other.

The insights shared and gleaned were quite profound, and there were more than one penny-drop moments of truth that landed.

This is how we create impact, together.

Thank you to the incredible women who joined us and who made this event as impactful as it was 🌷 I am already excited about our next one!

28/05/2026

We are measuring more data than ever, yet women are feeling less connected to their health than ever.

That paradox is worth considering.

📊 Wearables, dashboards, scores, and metrics - some of this information is genuinely valuable and practically useful. But more measurement doesn’t automatically create more meaningful insight for women already carrying significant load.

We also need to remember, a significant portion of the science underpinning these technologies wasn’t built around female physiology at their core. It was built on male datasets and retrospectively adapted.

📱So when your data doesn’t match how you actually feel, trust that feeling. Use the wearables as a tool in your toolkit, and the data as a guidepost, not a governor.

This is one of the core threads in my coaching work with women leaders: it’s not about AI or HI (human intelligence). It’s AI and HI.

Algorithms don’t capture the lived reality of a woman navigating leadership pressures, hormonal transition, and invisible loads simultaneously. And without that context, it’s just more noise.

We still require human intelligence.

So use the technology, learn from the data, but don’t outsource your agency or self-trust to an algorithm that wasn’t designed to understand the full complexity of your female physiology - or your life.

💬 Where are you deepening your self-awareness through data - and where might you be outsourcing it instead?

I’ve written an article about this - 🔗 in bio.

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

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.

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