Dr Kellie Rose Performance Science | Interest

Dr Kellie Rose Performance Science

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24.01.2022 Here’s my first tip on exercising during PMS to help alleviate symptoms, reduce stress and stay physically and mentally fresh. #WomensHealthWeek https://twitter.com/essa_news/status/1303085611205582848

24.01.2022 TURNING PASSION INTO PURPOSE You may have noticed a different message coming from me over the past few months. That’s because I have followed my passion for women’s health and performance and I’m so excited to make this the focus of my business! Hi, I’m Dr Kellie Rose.... Sports Physiologist, Exercise Scientist, and Women’s Performance Coach. I’m a lover of triathlons, running, friends and good coffeethe order depends on the day! Exercise and a healthy lifestyle is simply a way of being for me, and I infuse this practice into all that I do. As a practitioner in elite sport, my philosophy was look after the health of the person first, and the athlete will succeed. I’m bringing this holistic approach to my personal coaching to optimise the wellbeing of high-performing women across the realms of sport and business. I want to help you move from a state of surviving to thriving, to achieve your full potential without sacrificing your health. So often I have seen health sacrificed at the altar of achievement, but I don’t believe it’s a necessary part of the process, so I am here to change that narrative! Because I’ve been there, and it sucks. And it’sexactlywhy I am passionate about promoting optimal health and wellbeing as the foundation for women to succeed in their life goals. It’s time to better understand and leverage your unique physiology and unlock its power to enhance your health and wellbeing, in order to perform at your best no matter what your goal - whilst avoiding the health consequences of busy lifestyles. I’m here to help you achieve that! Thank you to the amazing women who are already part of my community, I look forward to sharing so much more with you in future! #womenshealth #healthforperformance #womeninbusiness #womeninsport #womensupportingwomen #empower #inspire #drkellierose

24.01.2022 TIMEEFFECTIVENESS I’m a recovering right-timer...and a recovering perfectionist, and finally I realised the two are linked I always waited to do things until it was the right time (aka the perfect time) - when it felt right, the right day, the right time of day, the right time in the overall plan, the right moment in the whole of freaking time! Of course, what ended up happening was a whole bunch of procrastination and a lack of action. It was never the right time. ...I planned in my head a perfect schedule that never came to fruition, because life. Planning, re-planning, over-planning, avoidance, all takes up time. Sure, we have to have some idea of what we need to achieve and when, but once we know that, it’s time for action! Strategies including setting up time boundaries to protect time, knowing your priorities to know what to action by when, having daily habits and routines that can free up time, and the game-changer for me - though it sounds ridiculously simple - STARTING a task or project even though you know you won’t get to finish all of it, can really help. Just start, make progress, and come back to it tomorrow! Take action, keep up momentum on the important work, and make progress towards your goals daily, to reduce the procrastination that’s screaming at you it’s not the right time! Now is what we have. As busy women, how do you make the most of the hours in your day? Please share I’d love to know! #timemanagement #goals #performance #progressnotperfection #professionalwomen

23.01.2022 LSD RUNS Nope, not that kind of run...despite the smile on my face I’m talking about the easy, long, slow distance runs that are the lynchpin to building a solid aerobic engine! They’re perhaps one of the most underestimated forms of training that we can do as endurance athletes, which is a bit counterintuitive. But this type of training is literally the foundations to the aerobic base that everyone talks about, it’s like the base of the triangle that the tempo and sp...eed work builds from. If we think of the intensity zones as a spectrum, this is the opposite end of the speed work. This is where we induce all the juicy changes inside our muscle cells, increasing the number of our mitochondria where the energy is actually produced, and increasing capillary density around the muscle cells so we can get more oxygen to them, to name a few. These sessions are all about structural adaptations at a minuscule level, and nothing to do with race pace, speed, or thresholds! Doing LSD training is like the building blocks for the rest. No matter how good an athlete you are - you NEED this type of training!! And ladies - this type of training is PERFECT to do in our mid- to late luteal phase of our cycle when our body is primed for low-mod intensity work and we’re using fats as fuel. If you’d like to add it in to your routine, a good rule of thumb is to run at 60-90s slower than your desired race pace. Yep, it’s slow! I personally love these runs because it’s mentally relaxing and I love just coasting along taking in the scenery and a good podcast - hence my smile! . . . #trainlikeagirl #trainsmart #femaleathletes #triathlon

21.01.2022 THERMOREGULATION AND YOUR CYCLE Surprise! Summer is here much earlier than expected, so now is a good time to make sure we’re prepared for our upcoming training and racing. Particularly because our thermoregulation (or temperature control) differs between menstrual cycle phases. Recent research has shown that there’s a difference in our internal body temperature between the follicular and the luteal phases (roughly first half and second half of the cycle). ... Specifically: * our internal temperature pre-exercise is higher in the luteal phase; * our internal temperature post-exercise is higher in the luteal phase; * with increasing ambient temperature (outside temperature) the less difference there is between the two phases in internal temp post-exercise. In English? When you’re in the luteal phase, your internal body temperature is already raised at rest (potentially due to the high progesterone level), and so it remains higher than the follicular phase before, during and after exercise. But with higher outside temperature, this difference reduces. What does this mean and what can you do? * If you’re planning a race, be aware ahead of time which phase you will be in. * Ensure you have a hydration plan in place that supports this higher body temperature (if in luteal phase). * Practice training and hydration strategies in hot conditions during the luteal phase before the race. * Be aware of your exercise intensity during the race (higher intensities may elevate body temperature further). Being prepared in advance with practical strategies will enable you to perform at your best on the day in both training and racing *Giersch, G.E.W. et al. (2020). Menstrual cycle phase and thermoregulation during exercise in the heat: A systematic review and meta-analysis. Journal of Science and Medicine in Sport, 23, 1134-1140. *Active, pre-menopausal women not using hormonal contraceptives. #training #racing #heat #hydration #triathlon #femalephysiology #menstrualcycle #performance #achieveyourpotential

20.01.2022 So proud of my sis knocking out 9km with me during my long run this morning! I’m also stoked that she’s getting into running and ocean swimming too and has some kickass goals planned for next year! We’ve never trained together in any sport before, so this is a special one Bring on the training runs! Before after. #sisters #training #runninglife #goals #sisterswhotraintogether #activelife

19.01.2022 PERSONAL POWER There have surely been tough moments in your life and no doubt there will be more to come! As high-performing women who spend our lives in the pursuit of daring goals, and striving to give our best selves, I think of it as part of the journey and an indicator that we’re on the right path to making an impact...for ourselves and for others. Bouncing back can be as simple as knowing your Why and realigning yourself with that. What keeps you moving forward day a...fter day? So carry on sister, the world needs more of you! #resilience #empowerment #purpose #performance #womeninspiringwomen

19.01.2022 PROGRESS OVER PERFECTION Say yes, and figure the rest out later. Dive in the deep end. Sink or swim. ... ...because we’re rarely ever ready for the opportunities that come to us. How many of you have heard these sayings? How many of you have actually lived by them? How does it make you feel when you think of taking action like this? Empowered? Scared? Strong? Excited? Overwhelmed? A mix of all is probably your answer. And that’s ok! It’s natural to feel the gamut of emotions when we’re taking a risk, betting on ourselves and putting ourselves out there in the world in some way. The main thing is - you backed yourself and did it anyway! I’ve battled with perfection for most of my life, always wanting to wait until things were perfect, it was the right time, I was ready, the project was ready, the product was 100%. It took me a long time to realize that if I waited for all these things, I would never achieve anything! Sometimes trusting ourselves and our abilities and stepping off the deep end is the best thing we can do to make the progress we need, to take us to the next level. It’s a learning moment and growth period that’s necessary for achieving our big life goals. Perfectionism has hindered me and my progress in many more ways than it’s ever helped me. Now, it’s a daily practice to let go of perfection, and start taking action. Progress is my success marker. Where do you sit on the progress vs perfectionism scale? What’s one action you can take this week to move you forward toward your goal? #progressoverperfection #empoweredwomen #goals #personalgrowth

18.01.2022 Ladies, I’ve been challenged... My girl @erikabolneo - a neuroscientist and seasoned red lippy wearer - has challenged me to get out of my comfort zone and wear red lippy to all social outings and meetings for the next month We’re going to be tracking how we feel, our confidence levels, and connecting with our feminine energy. ‘Cos just sometimes, we lose touch with that in our busy lives. So if you’re keen to see how I, Lycra-wearing athlete and WFH biz girl, handle this challenge, then be sure to follow @erikabolneo and I! And if you want to join, deets are in the video #challenge #womenshealth #mentalwellbeing

16.01.2022 PERFORMANCE BLOCKERS // We all have them. Those doubts, negative beliefs, unhealthy mindsets, destructive habits. Whether they’re conscious, unconscious, or a mix of both, if you’re not achieving the goals you’ve set then they’re blocking your path and holding you back from achieving your potential. ... Too often we get caught up obsessing over the challenges facing us instead of focusing on clearing the path ahead. What does this look like for you? What’s bundled up in that block that’s stopping you from progressing? I’ve had professional coaches for over 8 years because I had big goals I wanted to achieve and blocks in the road that I wanted to overcome - sometimes I didn’t know they were there. With help and support I worked through them and made space for the growth necessary to continue on the next part of the journey, stronger and more self-sufficient with my tool kit of strategies So what action can you take to clear your path and move forward? #challenge #goals #strategies #mindset #performance #performancecoaching #achieveyourpotential

16.01.2022 GET TO KNOW YOU How well do you know yourself? How good are you at picking up on your mental and physical signs of recovery, health, wellbeing? Most of us notice things in passing but don’t stop to dig deeper and see what’s underneath. We tend to stick with simple descriptions of how we’re feeling that don’t give us any insight to address and solve issues that are lying underneath the surface. Fine, OK, good, bad aren’t enough - how can they help you up-level yo...ur health/wellbeing/performance? Do you monitor these feelings & symptoms, to observe patterns, and link them with particular times in your cycle? Our fluctuating hormones cause different effects at different times. Whether it’s physical or mental health, overall wellbeing, response to training or performance, or recovery, there are many messages from our body that we can recognize, get familiar with and start addressing, in order to prevent issues and challenges arising. And even...to OPTIMISE your level of functioning! This week, your challenge is to dig deeper and uncover hidden messages to your health What did you discover? #womenshealth #wellbeing #womenshormones #health #womeninbusiness

15.01.2022 #tbt just for fun! Winding back the clock to 2009 LD World Champs - one of the toughest races ever!! Did anyone else race this event in Perth? It was one of the toughest races I’ve ever finished, with extreme heat, cyclonic winds knocking people off their bikes, and a 3km swim against the tide through a mass of jellyfish ... There were so many obstacles to overcome in this race, which made those finish line feels even sweeter. But the best thing about conquering these types of races is knowing that you can handle anything in future! P.S. Do you like my game face? Mum just told me to run faster because it didn’t look like I was going hard enough! (4:15 pace). Love you mum x #tbt #resilience #strength #goals #achievement #worldchampionships #triathlon #achieveyourpotential

15.01.2022 #medalmonday Those tan lines say it all...Tough day out at Cairns IM70.3 yesterday, but this pocket rocket Sarah Richmond was up to the task! Taking a win in her age group AND 3rd AG female overall How epic is that?! In Sarah’s own words, It definitely wasn’t a day to race hard, it was a day to race smart! Amen to that. So many awesome things about Sarah’s achievement as an evolved athlete:... * Assessing the conditions and knowing how to strategically change the race plan on the day * Cover the essentials and look after yourself on course (nutrition, hydration & walking aid stations) * Adjust your mindset to get the job done * Take the pressure off the race - and the training. Enjoy the process of both! Originally going as a supporter, Sarah was a later entry to the race, taking the approach of having a hit out to see what she was capable of (though that wasn’t possible in the conditions). I don’t think I saw Sarah training in the lead-up without a smile on her face! Simple tweaks can make all the difference on race day - between getting it done as well as possible, and not getting it done at all. Proud of you Sarah! So well deserved and very reflective of your growth and improvement as a top athlete...physically and mentally You’re an inspiration for many! #femaleathlete #mindset #performance #trainlikeagirl #trainsmart #racesmart

14.01.2022 PERSONALPEAKPERFORMANCE As a physiologist and performance coach, I’m captivated by the intersection of optimal health, peak performance and achieving personal success. I love helping clients realise their potential as whole-hearted, high-performing women in the world How often do you think, I wish I had someone to talk to and guide me through this challenge I’m facing right now? And how often do you think, I don’t know who to turn to for that kind of help? Whethe...r it’s sport, business, or life; whether it’s training challenges or managing hormonal health issues, whether it’s burnout or sabotaging mindsets, that are preventing you from being at your best everyday. There are many of us who struggle with the same challenges that need the same help, but we aren’t talking about it and there aren’t many places to go for it. Yes you have a coach, but they don’t cover all the important bits like fitting the training program into your life and staying on top of your health. Yes you have a boss and a job to do, but they don’t help you manage that associated stress and time pressure or take into account the health consequences. Life isn’t lived in silos and what happens in one realm DEFINITELY impacts all of the others! It’s all entwined. I strongly believe that when our health is optimised, we are able to show up and perform at our best in all areas of our life. When it’s not, EVERYTHING suffers. That’s why I take such a holistic approach to health, because it’s all so interrelated. Through personal coaching you have the opportunity to unravel the challenge and address it from all angles, so that you are firing on all cylinders physically, mentally and emotionally once again. Because you have amazing goals and important things to accomplish! I absolutely love helping women realise their potential and witnessing their process of total transformation by believing in themselves, investing in themselves, and reconnecting with themselves through an elevated state of health and wellbeing So, what’s that one challenge that you could really use some help with right now? #health #wellbeing #womenshealth #performancecoach #womenempowerment #potential

13.01.2022 GROWTH There have been a few learning experiences like this for me over the past weeks. I think the universe is trying to tell me something Anyone else? Previously, I would have beaten myself up for days over perceived failures, scrutinizing and analyzing everything I did wrong in detail. But in the grand scheme of things, these failures were not catastrophic nor very long-lived. ... The point is, that to achieve anything great and worthwhile in life, you have to put yourself out there and take some risks. It’s part and parcel. Not everything is going to work out as planned every time, but I will surely learn valuable lessons from each one! It’s part of the growth journey, another brick in the wall of experience that’s building stronger by the day. And eventually, I’ll have a stable foundation and sturdy house So be persistent, continue on your path, collect the bricks of knowledge and experience and go achieve your audacious goal! #wednesdaywisdom #growth #challenge #experience #personaldevelopment #womeninbusiness #womeninsport #highperformancelife #achieveyourpotential

12.01.2022 WOMEN’S HEALTH WEEK It’s Women’s Health Week! To celebrate this event, Exercise Right @exerciseright_aus have partnered with @nike._.australia to bring you a suite of resources, information and tips from a range of health experts on enhancing your health and wellbeing through exercise. I was honored to be part of this awesome campaign #irunforme and together with 3 of Australia’s top sport scientists we’ve shared some expert advice on how exercise can elevate you...r mental health. Specifically, how running can benefit you in so many ways! From mindfulness to menopause...Some may even surprise you! So please check out all the amazing info that will be shared this week! To kick things off, I’m sharing a tip on running and PMS symptom management https://exerciseright.com.au/irunforme/ #irunforme #womenshealth #exerciseright #womenshealthweek #beyourbest

12.01.2022 The final tip for #womenshealthweek! I hope you’ve enjoyed learning from all the experts who’ve shared tips on exercise and mental health, physical health and wellbeing this week The final tip from me is guiding you through the menopause phase with the help of exercise #irunforme @exerciseright_aus

12.01.2022 3 days in and there have been some interesting experiences so far! Personal interactions are bringing out two types of people in response to my red lipstick-wearing; feeling increased confidence on my part; and added bonus - wearing clothes other than active wear/WFH attire! I’m enjoying this experience more than I thought I would (cue guinea pig), and I’m feeling a boost of confidence and happiness in myself. ... Listen to the full 2min wrap here and remember, send us a selfie ladies! Tag us or DM us for a feature @erikabolneo

11.01.2022 PERSONALISING YOUR TRAINING There was a good article in The Conversation about the different phases of the menstrual cycle, how energy levels and metabolism shifts at different times, and the effects these can have on your training and functioning in everyday life. First, it’s great to see information like this being shared to the wider community The more women we can reach the more women we can help elevate their health. ... Second, there were some good key principles to understand, that if followed, can make a big difference to your performance - in sport but also in any realm that requires your best performance. Energy levels are naturally higher at the early to mid-phase of your cycle, when estrogen is on the rise and peaking. The time around ovulation (days 12-15 approx) is typically high-energy and high strength Recovery in this phase is not as good, so requires some extra attention Energy levels can drop in the later phase of your cycle particularly around PMS Strength adaptations are lower in the latter phase of the cycle Low and moderate intensity exercise is more suited to the second half of the cycle (fat is the main fuel rather than the high energy carb source in the first half of the cycle) By knowing how your body is working at each different phase (regardless of whether you’re aware of it or not!) can help to modify training/prepare in advance to still get the most out of yourself in the healthiest way. Of course, cycle monitoring is key to this! So find an app that works for you and get tracking! *If you read the article, substitute the word sugar for carbohydrates #trainlikeagirl #womenarenotsmallmen #trainsmart #womenshealth #womenshealthweek #periodsmatter

10.01.2022 Dr Sophia Nimphius brings us some handy tips on running for body and mind for #womenshealthweek. Tune in for tips on technique and rhythm to up your run game!

10.01.2022 ALIGNMENT Have you ever experienced the situation where you have big dreams and goals for what you want your life to look like and be like in future, but your thoughts are constantly negative, and deep down you don’t believe it’s possible? So often we sabotage our own dreams coming to fruition by thinking negatively, holding destructive self-beliefs, and not feeling as though we’re capable of achieving what we want to. ... This could be as athletes, as businesswomen, as lifestyle performers (mums). We have goals. But are you in alignment with them for the majority of the time? Believing that they’re attainable and you’re capable enough to make them reality? If you’re not achieving all you set out to do, perhaps you’re not in alignment, with a disconnect between what you desire and what your mind is constantly telling you. Do you buy into this? We need little daily reminders and constant diligence to keep focused on our goals. So if you think your mind is living in the dog house, perhaps it’s time to relocate it to the castle! Trust that you’re capable, and take the small steps each day to prove it to yourself #goals #mindset #performance #womeninbusiness #womeninsport

08.01.2022 THIS IS FOR THE WOMEN The athletes, who continuously seek the balance between sport and career, health and optimal performance, relationships and personal endeavours, without succumbing to stress-related burnout or loss of menstrual function (or both). The professional women, who are constantly fighting to remain at the forefront of their field and succeed in the long game, without sacrificing their health or hampering career progression, whilst navigating the... menopausal phases of life. The mums (or lifestyle performers), battling the expectation to do-it-all-and-then-some with the pressure of managing children, households, husbands, pets, and jobs, often leading down the path of exhaustion and poor health. Unfortunately, this tug-of-war typically results in a breakdown of some form, either stress or hormone-related or both, and we’re sidelined from everything. Maybe it’s happened to you before...Having fallen into that hole myself, I want to prevent other women from suffering in the same way, by helping them retain their physical, emotional and mental health & wellbeing to be their best in every aspect of life - throughout their life! If you’re keen to find out more, I’ll be sharing some info tomorrow on coaching with me #womenshealth #wellbeing #performance #femaleathletes #womeninbusiness #potential #performancecoach #drkellierose

07.01.2022 Choose freedom... Keep walking towards your dreams baby, this life belongs to no one but you #dreams #goals #femaleleaders #achieveyourpotential #wednesdaywisdom

04.01.2022 Next up is world-renowned sport scientist and sleep expert @shonahalson who shares some tips for getting a good night’s sleep to aid our exercise training and our mental health. #womenshealthweek

04.01.2022 SOUL FOOD Nurturing ourselves comes in many different forms. Today I took myself out for a solo trail run in the forest to soak up nature and decompress. It was food for my soul and made me so happy! Because if there’s one thing I love more than running, it’s running in the bush! Refilling our cups mean different things to each of us. It doesn’t need to always be the day at the spa/massage/pedicure type - but if that’s what rejuvenates you, go for it! Mine is a mix of ...solo time, nature, and today, being active doing something I love It’s been a big year girls, don’t forget to take the time you need to rest, recover and be your best selves to finish this crazy year on a high! #wegotthis #nofilteronlife #soulfood #running #trailrunning #selfcare #highperformance #womeninsport #womeninbusiness #beyourbest

04.01.2022 DEALING WITH ADVERSITY // One moment you’re soaking up life with your face to the sunshine, feeling calm and in control and riding the high The next minute, the rug gets pulled out from under you, one or multiple areas of your life turn upside and you’re suddenly at the bottom of the pile. ... This happens, because this is life, and as high-performing women - athletes, businesswomen, mums, partners - we have many things we’re juggling at once and it doesn’t always run smoothly...despite our best intentions. It sucks being thrown off course and your plans laid to waste, but what sucks more is not knowing how to get out from under the rubble, dust yourself off, and get back on track. Frustrating! What I find helpful, and what I teach my clients, is to set up anchors in your life that hold you to your course and keep things running smoothly in the good times, and provide the life raft to hang on to when things go upside down. These anchors are the framework for your life, in terms of life pillars and priorities, your main goals, boundaries and non-negotiable aspects, and your values. When times get tough, these factors give you perspective, and something to focus on as you move to get things back in order and progressing towards your objectives once again. It’s never going to be smooth sailing and we’re kidding ourselves if we think it will be. Whilst we can’t control those unexpected moments of change, we can certainly control how we respond to them! Coping mechanisms that can help to reduce stress and provide support when you need them most are key. Have you got yours? #adversity #performance #goals #womeninsport #womeninbusiness #businesschicks #triathlon

02.01.2022 LUTEAL PHASE STRENGTH Strength training in the mid-late luteal phase is quite the opposite to the higher intensity mid-late follicular phase training. Modulating our training according to the phases of the cycle allows us to work WITH our hormones and do the type of exercise our body is primed for. I know, it can get a little confusing right?!Putting all the pieces together and making sure we’re adjusting our training to capitalize on our performance potential can be t...ricky. In order to simplify this for you, in lieu of a personalized plan, I’ve listed some tips that will hopefully make this process easier to navigate 1. Intensity. Low-mod intensity strength training is what the long, slow distance is to a track set. Reduce the weight and increase the number of reps performed. This training may feel more cardio-like. 2. Type. Again compared to the short, heavy lifts with long rests (like sprint intervals with long rests), this training is more steady-state. Focus on technique and quality of movement under light loads. Circuits are an option, or use machine weights instead of dumbells for more controlled movements. 3. Frequency. Because this phase is more about technique and lower intensity (i.e. we aren’t trying to build muscle like the follicular phase), 1-2 sessions per week can be effective, with some additional mobility/activation exercises. 4. Duration. This is a low volume training phase, so the workouts may be shorter in time with fewer exercises. 5. Phase-specific tip. In the late luteal phase when PMS may be experienced, yoga and Pilates can also help with symptom relief. Have you tried modifying your training to adapt to your cycle phase? As we all respond differently to our hormone fluctuations throughout the cycle, experimenting with what works for you will be key #womenarenotsmallmen #trainsmart #trainlikeagirl #liftheavyshit #femaleathletes

02.01.2022 HEALTHY STRIVING // Repeat after me: You are most effective when your cup is full Yes we have goals, yes we have dreams, yes we have plans. We want to be successful at all that we put our mind to, give 100% effort, and achieve the end goal to the best of our ability. There are so many reasons for this that come down to personal intentions, past experiences, and what we want our future to be. We do it for ourselves, for others, or for recognition. ... But whether it’s sport, career or life goals, sometimes striving for achievement can subtly shift from healthy striving to unhealthy obsession, and suddenly our drive, ambition, dedication and commitment are working to our detriment rather than our highest good. This has been one of the hardest and longest running lessons for me to learn. My inability to notice the shift resulted in a very severe burnout which took me years to recover from. Now, whilst I am still striving to establish a business and achieve sports goals, I have learnt that the only way I can do that is if I AM HEALTHY! Mentally, physically and emotionally So where are you sitting on the striving spectrum? What can you do to love and support yourself today to keep your cup full? #goals #striving #dreams #performance #healthforperformance #womeninsport #womeninbusiness #achieveyourpotential