HMS Shipshape

20/06/2026

19/06/2026

Today I feel an internal shift and the dawn of a new era. Physically aswell as soulfully, I feel lighter.

I'm writing this post early as I'm in the wide awake club thinking and even dreaming at times about tomorrow's showcase and the challenge I have set myself.

So many of you assume that because I was a gymnast as a child and I have taught dance classes for over a decade, that I will smash it. Yes I have put in the hard work for well over 12 weeks now, but I am older and haven't performed a solo aerial hoop performance ever in public that at times is a bit like the balance beam with the risk of it going wrong, hence the nerves.

I wanted to do this because for so many years I have lòst my soul, my spark, and tomorrow is not just about conquering a personal goal. It's about representing others who face life's challenges, have experienced imposter syndrome, and low self confidence and worth to such scrutiny that they don't feel or see what other people see in themselves.

This experience has connected others within different communities and it's been a privilege when other people have shown an interest and their support.

So tomorrow this is for me in terms of confidence, authenticity, strength, grace, and beauty, but also doing it justice for my support team.

I just hope that I can deliver for months now, the practice and vision that I have been training for and combat those nerves.
🙏❤💪💃🤸‍♀️###

14/06/2026

We're almost at the one year mark of needing to make some serious health and wellbeing changes. The wake up call that I wasn't fuelling my body as well as I could do, my training had plateaued, and my self care and worth was in a low place.

As I have said numerous times before I am not actively dating or posting for anyone's attention. This share is a reminder first and foremost that you're health is your wealth and blocking out unhealthy patterns/behaviours won't change anything. Sometimes you need to sit with the uncomfortable whether that's realising that you need to spend more time alone and to be disciplined with your nutritional and social choices. Yes it's hard work and I am fortunate that I happen to love training and exercise which is a bonus but the changes have literally been through diet, exercise and self development journalling and reading alone to help educate me and stay focused.

Those that truly know me, know that I have a light hearted, positive and humorous outlook on life and definitely not some bikini poster girl.
I'm just glad that I have a replacement pair of flipflops for the broken ones.

So long as both physically and emotionally I am in a healthy space continuing to enjoy the things I love you doing with the people that matter the most, then that's enough for me 😊 ###

03/06/2026

"The Divorce Diet" is how I would phrase it looking at the photo of me on the left taken 8 years ago.
I share alot of memories as it's only on reflection that you can look back and put things into context.
Yes physically I looked great, the lightest I had ever been but emotionally I was broken and needed to reprogramme myself from my former life to figuring out my new independent version. I would train ridiculously hard to block out the pain, deal with the process whilst often having a drink in hand as my karma, relaxation buddy, coping mechanism.
I followed this pattern until COVID came along and changed my perspective. I relaxed about exercise, I learnt to feel content, almost relieved to be less toned, heavier and the start of the focus around exercise and lifestyle for my emotional wellbeing and social connections.
It's really hard when you've trained most of your life as people have expectations and percieve you in a certain way and it's sad to say that those times physically I was heavier and not as toned, some folk made judgements and commented on my appearance.
Last year I was in a similar position due to health reasons and it was also a turning point where I realised alcohol was my emotional crutch. June 2025, I felt and wanted to change. I no longer wanted to people please or hide behind the mask I carried at times. It has been a process, it has been hard work and tough in terms of soul searching and admitting a few home truths, but I am glad I have stuck to the programme.
Yes according to the scales I am not the lightest I have been, so please never go by the numbers on any health style journey, but confidence and health wise, I am currently feeling the best I have been in a long while and that's enough for me.
It's never too late and whatever stage of life's journey you're on, you can if you're willing to put the hard work in and you have a desire to change and make different lifestyle choices.
Sometimes admitting you have to, is the starting point. Trust me you may loose a few folk along the way, but it really is lifting when you start discovering your true self 😘❤🙏 ###

13/05/2026

Happy 11th Birthday HMS Shipshape!
Here's a memoir of the past 12 months and tenth year.
11 years ago today, 13.05.15 I embarked on my dance fitness and taught my first class. Never did imagine how much it would change me and support others. Like a wave, we have had some challenging low points but mainly some incredibly joyful highs thanks to the power of connection, empowerment and collectiveness in the community.
It's always been more than a side hussle business, but rather a hub that supports women and young girls as well as myself. It encompasses the power of emotional wellbeing through movement and the need for social connection more than ever in this strange world and society we are constantly navigating.
It restores faith, authenticity and the good old traditional values of humanity, trust, respect and helping one another.
Thank you to every Shipshaper who has attended a dance class and continues to support me.
Thank you to my mum Shipshape Sue who is my rock and ultimate mentor. Thank you to Skipper Tammy McDermott for the earlier years of choreography corner and our special friendship today.
Thank you to the business communities and the Health and Wellbeing industry for your support, advice and opportunities.
Finally I am incredibly grateful for the strong collaboration and connection with Inspiring Women Network which continues to grow each year. Thank you for your support, friendship and belief in me.
Today we must celebrate the small wins and continue to grow and show that together we can achieve so much more ❤🙏 ###

25/04/2026

Yey I did it today! I wanted to say a big thank you to everyone's well wishes today especially to the Praze HMS Shipshapers who missed their Saturday morning class this week so I could partake in the Crossfit Social Comp.
My first experience and you know what it taught me. Life is too short. Don't stand still and wait for the right or better time, because right now is where you're meant to be and it's about living and embracing every moment.
I have been poorly with my IBS leading up today and I was worried. But I went into it thinking just give of your best under the circumstances and that's all any of us can do.
So when in doubt, just keep going. Who knows you may very well surprise yourself 🥰 ###

24/04/2026

Two years ago this week, I qualified as a personal trainer. It was blood, sweat and tears and I almost missed the final absolute cut off point after numerous extensions.

I'm glad I persevered. I'm lucky to still be working with my first client and this year I have branched out to group gym PT sessions. I know that I could push myself to do more in this field, but for now it's about continuing to achieve a better work/life balance with focusing on my own health/wellbeing and working effectively in my full time administrative role.

I will be forever grateful to the fabulous trainers who have helped me either professionally or personally with my growth journey. It's not only about their mentorship, but the difference they have made or are making now in key transitional periods of my life when I have worked with them as one of their clients/students🙏

21/04/2026

I mentioned in class tonight that the little snippet of the routine I showed you last week at the end of class I hadn't performed for 3 years. Here's a little trip down memory lane for you.
Now I wonder what 46 year old version of Heidi might bring 🤔 ###

21/02/2026

Thank you Newquay for a fabulous fourth and final event on the HMS Shipshape Health Hub Roadshow tour and to help celebrate 10 years of great community connections, music, dance, energy, authenticity, conversations, coffee and cake ###
HMS Shipshape
Move It Shake It
Roz O'Shea