How To Be Hot & Healthy in 2025 | Kelsey Rose

Summary

Podcast Summary: Tall Blonde – Episode: "How To Be Hot & Healthy in 2025 | Kelsey Rose"

Host: Sarah Lauren
Guest: Kelsey Rose
Release Date: March 14, 2025
Presented by: MBHTV

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Introduction

In this enlightening episode of Tall Blonde, host Sarah Lauren welcomes fitness expert and content creator Kelsey Rose to discuss a myriad of topics ranging from fitness and wellness to lifestyle transitions and relationship dynamics. The conversation delves deep into Kelsey's journey, her approach to maintaining a balanced lifestyle, and offering valuable advice for listeners aiming to elevate their health and social lives.

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Kelsey Rose's Journey: From Teaching to Fitness

Kelsey begins by sharing her academic background and career transition. Initially trained as a teacher, she spent nearly a decade in the educational sector before pivoting to fitness.

[01:27] Kelsey Rose:
"I played sports my whole life and wanted to help others with their fitness and wellness, so I got my personal training certificate after teaching."

She highlights the challenges she faced in securing teaching positions in Ontario, which motivated her to leverage her passion for fitness into a new career path.

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Content Creation and Shape Co.: Building a Fitness Brand

The discussion transitions to Kelsey's foray into content creation. Despite being a private person, she was encouraged by friends to start her Instagram account in 2016, which significantly boosted her presence in the fitness community.

[05:14] Kelsey Rose:
"I created my app, Shape, in my living room in Toronto in just 30 days during the pandemic, which pushed me into the online fitness space."

Kelsey emphasizes the adaptability required during the pandemic, which led to the successful launch of her fitness app, Shape, encompassing workouts, mindfulness practices, and nutrition plans.

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Transitioning to Miami: Navigating Social Life and Networking

Kelsey's move from Toronto to Miami presented new challenges in building a social network. Unlike Toronto, where her work in clubs facilitated easy friendships, Miami required more proactive efforts.

[07:15] Kelsey Rose:
"I forced myself to attend various events alone, which led to meaningful connections for both friendship and business."

She underscores the importance of stepping out of comfort zones and engaging in community activities, such as paddle (a popular sport in Miami), to foster new relationships.

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Living a Healthier Lifestyle: Balancing Fitness and Wellness

A significant portion of the episode is dedicated to Kelsey's fitness philosophy. She advocates for a balanced approach, integrating strength training with mobility and Pilates to ensure overall well-being.

[25:10] Kelsey Rose:
"Our weekly schedule includes Strength Training on Monday, Wednesday, and Friday, complemented by mobility and Pilates on other days."

Kelsey discusses the shift from intense gym routines to more sustainable practices that focus on long-term health rather than short-term aesthetics.

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Wellness Tips: Intuitive Eating and Sustainable Fitness

Kelsey offers pragmatic advice on maintaining a healthy lifestyle without succumbing to extreme measures. She emphasizes intuitive eating over strict calorie tracking, promoting a more relaxed and stress-free relationship with food.

[17:19] Kelsey Rose:
"I'm more about intuitive eating, fueling my body with what it needs, and maintaining an 80-20 balance between healthy meals and occasional indulgences."

Additionally, she highlights the benefits of walking over high-intensity workouts for effective fat loss and overall health.

[19:37] Kelsey Rose:
"Walking uses fat storage as energy, making it a highly effective and sustainable exercise method."

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Social Media and Content Balance: Managing Online Presence

Kelsey reflects on the challenges of content creation, especially balancing personal life with maintaining an engaging online presence. She shares strategies to prevent content creation from overwhelming personal experiences.

[30:33] Kelsey Rose:
"Take a few photos during outings and then put the phone down to live in the moment. It's essential to balance content creation with personal interactions."

She advises creators to find a harmonious balance, ensuring that their online activities do not detract from real-life relationships and experiences.

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Relationships and Dating: Navigating Age Gaps and Financial Expectations

Kelsey opens up about her own relationship with a significant age gap, discussing both the benefits and challenges.

[33:07] Kelsey Rose:
"He's 10 years older but acts much younger, bringing a playful and energetic dynamic to our relationship."

The conversation also touches on dating norms, particularly the expectation of men paying on first dates.

[41:44] Kelsey Rose:
"Men should pay on the first date. If they aren't willing to, it's a red flag."

She advocates for honesty in financial matters within relationships and warns against the pressures and misconceptions perpetuated by social media regarding dating and expenses.

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Dater Ditch Segment: Real-Time Dating Advice

In the Dater Ditch segment, Sarah and Kelsey address listeners' worst date stories, providing candid advice based on their experiences.

1. The Catfish Surprise

A listener recounts meeting a man who used his nephew's photos on a dating app, deceiving her about his age and appearance.

[38:24] Sarah:
"Using your nephew's photos? Isn't that like a scam?"

[38:35] Kelsey Rose:
"That's a big catfish. I would have left immediately."

They unanimously agree that such deceitful behavior is unacceptable and advise listeners to trust their instincts and exit uncomfortable situations promptly.

2. The Check Splitter Gone Wrong

Another story involves a man insisting on splitting an exorbitant restaurant bill despite ordering lavish items.

[41:44] Kelsey Rose:
"Men should pay on the first date. If they aren't willing to, it's a red flag."

The hosts emphasize the importance of gentlemanly conduct and financial respect during initial dates, highlighting that such behavior reflects one's character and intentions.

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Rapid Fire & Final Tips: Empowering Listeners

As the episode winds down, Kelsey shares quick yet impactful tips for listeners embarking on their fitness journeys or aiming to build their online platforms.

Walk More:
Incorporate regular walking into daily routines for effective fat loss and improved overall health.

Don't Skip Stretching:
Prioritize stretching and mobility to enhance workout performance and prevent injuries.

Use Light Weights:
Utilize lighter weights to tone muscles effectively without unnecessary strain.

Start Content Creation:
Encourages aspiring creators to begin now, emphasizing consistency and passion over perfection.

[46:54] Kelsey Rose:
"Just start posting. Test what resonates with your audience and stay passionate about your niche."

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Conclusion

The episode concludes with mutual appreciation between Sarah and Kelsey, leaving listeners with inspiring insights and practical advice to pursue a hot and healthy lifestyle in 2025. Kelsey Rose’s journey from teaching to becoming a fitness mogul exemplifies the power of adaptability, balance, and authenticity in achieving personal and professional fulfillment.

[47:51] Sarah:
"Thank you so much, Kelsey, for coming on the podcast. You were so fun to talk to and you were so beautiful inside and out."

Listeners are encouraged to implement the shared strategies to enhance their own lives, fostering a community of empowered and healthy individuals.

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Notable Quotes:

• Kelsey Rose: "I created my app, Shape, in my living room in Toronto in just 30 days during the pandemic, which pushed me into the online fitness space." [05:14]

• Kelsey Rose: "I'm more about intuitive eating, fueling my body with what it needs, and maintaining an 80-20 balance between healthy meals and occasional indulgences." [17:19]

• Kelsey Rose: "Men should pay on the first date. If they aren't willing to, it's a red flag." [41:44]

• Kelsey Rose: "Just start posting. Test what resonates with your audience and stay passionate about your niche." [46:54]

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This episode serves as a comprehensive guide for anyone looking to balance fitness, wellness, and a vibrant social life while navigating the complexities of modern relationships and content creation.

Transcript

[Sarah]

Sarah, this one's bad. I met this guy on a dating app and he looked so hot in his photos. When we met in real life, he was at least 20 years older, 40 pounds heavier, and straight up said, sorry. I used my nephew's photos, figured I'd get more swipes. Isn't that like a scam?

[Kelsey Rose]

Yeah, that's a big catfish. Having a boyfriend that's in his 40s, he's more mature, he's more experienced with life. He can provide a lot of good insight and so support. You need to start strength training because as we get older, we lose bone density, we lose muscle mass, and for women especially, once you hit 40, strength training is so important.

[Sarah]

Hello, everybody, and welcome back to Tall Blonde. Hello, everybody and welcome back to Tall Blonde. Today I'm with a fun guest. It is Kelsey Rose. Beautiful name, by the way.

[Kelsey Rose]

Thank you.

[Sarah]

And we are getting into all things fitness, all things lifestyle. She has her own brand named Shape. Let's just get into it. I want to talk about, you know, Miami itself and the move from Toronto to Miami, but I also need to get, you know, everything to do with fitness and your balance lifestyle. You have your own brand, Shape Co. Super. So let's dive into that first because I feel like that's going to be a big chunk of this too.

[Kelsey Rose]

Yeah.

[Sarah]

So talk to me how you got into content creation and majority of your content. Some of it's lifestyle too, but majority of it would be fitness, wellness, fitness.

[Kelsey Rose]

Yeah.

[Sarah]

And nutrition.

[Kelsey Rose]

Yeah, and nutrition. I would say a lot of recipes.

[Sarah]

Yes.

[Kelsey Rose]

A lot of recipe inspo for everyone. So I actually went to school for five years for teaching. I'm almost 10 years teaching. Yeah, I'm almost 10 years older than you.

[Sarah]

Okay. You don't look it at all.

[Kelsey Rose]

Thanks to the Botox. No, just kidding. Thanks to all the healthy eating. And there you go, healthy practices, mix of everything. Yeah, yeah. So I went to school for five years for teaching and then when I graduated, it takes a really long time in Ontario to get a teaching job.

[Sarah]

So I was like, you went to school in Toronto?

[Kelsey Rose]

Yeah, I went to school at Brock and Niagara Falls.

[Sarah]

Gotcha.

[Kelsey Rose]

And. And after I moved to Toronto and I was working in the clubs and at the same time I was trying to figure out like, how can I still apply all of this knowledge? I've just learned the past five years, paid a lot of money for from teaching and having my degree, but still be in more so of the wellness fitness space. Because my whole life I played sports, I was so active, I. It was Just ingrained in me and I loved it. But I wanted to still help other people with like their fitness and their wellness in general. So I actually got my personal training certificate.

[Sarah]

Oh, okay.

[Kelsey Rose]

After I graduated and I started working in high schools teaching a fitness certification which was part of a government funded program in Ontario. I created the program from A to Z. Oh, you created it? Yeah, I created, I pitched it to the school boards. I ended up getting into four different school boards was doing that. But when I go there to one school for one day, it's done after the day. So it wasn't consistent enough. Yeah, I couldn't go back till next year and do like the next group of students.

[Sarah]

It wasn't like you're checking in exactly, giving them homework.

[Kelsey Rose]

It was like a one day certification. They get the certification at the end of the five hours and that was it. So that's when I. Well, I had already gotten my personal training certificate because of course I needed that to be able to teach people all these things. And so I started taking on clients. I started personal training. I started doing group fitness in Toronto. That turned into doing corporate wellness retreats. At one point I had an activewear line where I was. Me and my best friend were selling merch. And then at some point about, I would say eight or nine years ago, I started my Instagram. I really didn't want to. I've always been a very private person.

[Sarah]

Yeah, eight or nine years ago.

[Kelsey Rose]

Yeah.

[Sarah]

So that would be.

[Kelsey Rose]

It was 2000, I think 16.

[Sarah]

Okay.

[Kelsey Rose]

Yeah, it was 2016. I really should have went on it two years before. All my friends were like, you need to go, like, you start your Instagram, share your fitness stuff. And I was, I just didn't really want to. And then finally a best friend was like, no, like, we're starting you an account. And she helped me, like with all my posting and editing. We like did it together. She. Yeah, my best friend still to this day, like pushed me into it. And then from there everything just evolved. And then 2020 came. Everything that I was doing was in person and I had to shift. So I started my app Shape, which is workouts, mindfulness and nutrition. There's recipes, meal plans, all the things. And it thankfully the pandemic, a good thing for me that came out of it was it like launched me into this online space where I was pressured almost way more dialed into my content because I had to be. That was, you know, during that time, even before I started shape in later 2020.

[Sarah]

Were you ready?

[Kelsey Rose]

No, I was still in Toronto.

[Sarah]

Oh wow.

[Kelsey Rose]

I was still in Toronto and yeah, I started to. I literally made my app in 30 days in my living room in Toronto. I didn't build the app. I use a third party company that basically hosts apps and online fitness websites, platforms and we're 2025 and now I've been here for almost like two and a half, three years.

[Sarah]

And you're content, you're liking it?

[Kelsey Rose]

I'm not going anywhere.

[Sarah]

Okay, good.

[Kelsey Rose]

Yeah.

[Sarah]

And I mean traveling like you said, you were born in Waterloo, was raised there, then you went to school in Niagara Falls, then you lived in Toronto, then you came to Miami. Like you've done a lot of big transitions probably in your life. I mean that's in motivation itself to be able to adapt to different places. Like making friends, I think in 20s is really hard for a lot of people. And then finding you know yourself and what you want to do in different areas too, I think is hard. How did you make friends when you moved to Miami or even make friends when you moved to Toronto?

[Kelsey Rose]

Yeah, so. So when I was in Toronto it was kind of different because I was working in clubs at that time. So I just, my, even my best friends now that are in that city all came from my work environment. So that was easy cuz I was going into work every day and I was surrounded by so many people and I feel like now in 2025, no matter like what you look like, what if you give an example of a work environment, it's very rare to be surrounded by so many people. A lot of people are working from home, a lot of people are in the office, but some people are working from home and not really talking to each other. It's such a distant, weird society now. Whereas back then, even though it was only 10 years ago, 15 years ago, it was so just a lot different. So I made a lot of friends that way when I was in Toronto and you know, again just being around so many people, even customers you meet, connections through friends, whatever, that's how I know Ernesto. Like you just meet so many people. And then when I came to Miami, same thing, I already knew so many people from Toronto were moving here and so many people.

[Sarah]

A lot of people. Yeah.

[Kelsey Rose]

And there's always people also visiting.

[Sarah]

Yeah.

[Kelsey Rose]

So I never felt like alone alone. But it was definitely more of a struggle in Miami and still to this day to really find like minded people that are real, that I connect with, that I have similar interests with.

[Sarah]

You want to go out of your way to hang out.

[Kelsey Rose]

Yeah. So that's Kind of been for the past two and a half. Well, yeah, it's only. Yeah, it's been just over two years since I've been here. That's definitely been a struggle. But in the beginning, I just forced myself to go in different environments where there were other people around. Like, any event that I got invited to, whether it was, you know, something that I really wanted to go to.

[Sarah]

Social media events.

[Kelsey Rose]

Yeah, yeah. Like PR social media events, brand events. Even if I was like, that doesn't really sound, like, so interesting. I would force myself to go alone. And. Yeah, I would go alone. That's tough too, because. And then in the end, some of those events that I attended, I ended up making such great connections for. Whether it was for friendship, for business, for work, and. Yeah, so I'm happy that I did that. But another thing that I did intentionally was I actually got into paddle.

[Sarah]

Okay, let's paddle.

[Kelsey Rose]

Paddle is a sport.

[Sarah]

Okay. Is it, like, big here in Miami?

[Kelsey Rose]

Yeah, it's.

[Sarah]

I've never heard of paddle.

[Kelsey Rose]

Yeah, it's actually huge. It's almost a cross of tennis, pickle ball, squash.

[Sarah]

Everyone's on the pickle ball r like, rave now.

[Kelsey Rose]

They are, but they're moving to paddle. That is like, you know, you're being social. You're not being forced to drink or eat, but you can, like, go and meet people. And you're in the sun and active, and it's very. There's four people to a court, and the court's a lot smaller versus tennis. So, like, having conversation with literally everyone is a lot easier. And people also go there to just be out.

[Sarah]

Mix and mingle.

[Kelsey Rose]

Yeah, mix and mingle, which I like.

[Sarah]

And you're having that, like, athletic kind of thing put into. Even if people are going out after for a drink, you still have something that keeps you active, too, in it. And you mentioned that you worked at a bar. So a lot of my followers are from ages like 16 to 35. So a lot of them are wanting to be more fit, wanting to be healthier, wanting to live a more balanced lifestyle. I mean, I am a victim of that, too. I always have those goals going into the new year. But I'm a very social person, so I tend to go out every weekend. And a lot of my followers say the same thing. Can you give some tips from being in the scene and things to where you are now with wellness and living a balanced lifestyle? And of course, in your 20s, it's hard, too, especially if you're single and you're wanting to meet people or you want to have that outlet after work and things like that. What was your kind of transition into living a more healthier, balanced lifestyle?

[Kelsey Rose]

Well, I had a little bit of a different experience because I was working in clubs for so long. So from when I was like 18 or 19 until I was 26.

[Sarah]

Okay.

[Kelsey Rose]

And definitely in my earlier. My late teens when I was, of course, legal 19, wasn't drinking till 19. 19, 20, 21, 22. Like, I was, like, there was no balance. I was drinking, I was going out, I was partying. I had the time of my life. I had eating after the bar, eating McDonald's, eating after the bar. I will say that I was pretty good. Like, people would. That I worked with would literally laugh at me because sometimes at work, I mean, I didn't. I couldn't. My body literally can't handle alcohol. So, like, I wasn't drinking every single day, especially when I. But I would literally bring like, almonds in a little container to have at 4am while I was waiting to cash out.

[Sarah]

Good for you.

[Kelsey Rose]

People would be like, ordering pizza, getting McDonald's, and I'd be like, sitting there with my almonds that all the time.

[Sarah]

That is discipline right there. Have I ever heard it?

[Kelsey Rose]

But when I was in University, from 17 until 22, also, I was going out. It was rave era. It was very different times. It was. And. But that's. I think that that's okay. I think that I don't really know what it's like to be in this world at such a young age, of course, because now I'm 33, and I think there is a lot of pressure, especially because of social media, to live this balanced girly life and to be able to do it all and have a drink, but also go for a run or make sure you're working out. And if you have pizza, make sure you're having a green juice for breakfast. Like, there's that whole idea, especially right now in this age of social media, but very pressure. Yeah. But when you're like, you know, 19 years old. Yeah, of course. Like, be balanced to feel good, but also just enjoy. Yeah, just like enjoy life. Like, I'm happy that I had that in my 20s, because I don't think I would be where I'm at right now in my 30s if I didn't already go through that and like, experience that and have like, the time of my life. But now I'm just tired.

[Sarah]

So your advice would be live your life how you want. And if you want to have that balance, incorporate that into Your life. But also there is phases that we go through and you wouldn't be where you are today if it wasn't for having those phases.

[Kelsey Rose]

Yeah. Like, of course I'm not going to say, like, rip it up, everyone. And like, if you're 90, 19. Yeah. But I mean, don't feel pressured to just like live a full time healthy lifestyle. Like your 20s are meant to have fun.

[Sarah]

Yeah.

[Kelsey Rose]

And I think that that's something that can kind of get lost. And of course I want everyone, and I'm always inspiring everyone to live a healthy lifestyle and live a balanced lifestyle. So, you know, if you want to, and you should, for, like, health reasons, you know, incorporate some wellness practices, intertwine that. But I mean, have fun.

[Sarah]

Yeah.

[Kelsey Rose]

Short.

[Sarah]

I saw one of your content. One of your things. I think it was the other day or it was when I was creeping you. It was like doing two workouts a day isn't gonna make you any more healthier. Sometimes you're putting more stress on your body with doing that. And it hit me because I was the person for years of my life in undergrad doing two workouts a day because I would go out three to four times a week. And I was like, oh, this is. I have to do it because I drank more than I should, so I'm gonna work out more than I should. And even now, cutting down on the workouts and just, you know, having less stress I think helped. Not that I'm where I want to be. I've never had a great relationship with eating or I've always been an extremist.

[Kelsey Rose]

Yeah.

[Sarah]

And I think I'm still kind of battling that. But it hit me because I'm like, no, you're so right. I've felt that. I've gone through that and I think I'm coming to the other side. I'm not there yet. But what you're saying is now resonating with me, which it wasn't 365 days ago.

[Kelsey Rose]

Yeah.

[Sarah]

One year ago.

[Kelsey Rose]

That's amazing. I think that there's this. Also this notion of doing more is going to give us results. And that's just kind of in society as a whole. But especially when it pertains to. To wellness and health. Like you said, doing two workouts, it's. I mean, I don't want to say it's bad. Yeah, it's great to move your body, but it's not ideal. You definitely don't need to do that. You're putting more stress on your body, especially if you're Already balancing that out and putting, doing things like going out frequently, which is high stress on your body as well because you're messing up your hormones, you're messing up your sleep, you're messing up, you know, there's inflammation happening in your body. There's so much going on already. And then like forcing yourself to move two times a day to make up for that. It's. Your results probably aren't going to come any quicker doing that. It's more about again. And it's annoying to say this, but just finding a balance and making a schedule that kind of, that balances everything out a little bit more and not going so extreme. Like maybe go out one night less and spread out your workouts more evenly throughout the week. Like all of this at the end of the day puts so much less stress on our bodies. And that really is our goal. We want to calm our nervous system. We want to come into our calm girl era. We want to do less to feel good, but do it right and do it intentionally. And do you know what actually makes sense to feel your best.

[Sarah]

And I read somewhere or someone told me at some point in my life it's what 80% eating is like how you regulate weight gain and weight loss. So it's like how much you put in versus how much you're calories in. Yeah, calories in versus calories out. Is that how you kind of like what do you go through your day to day? Like do you track your calories or is it just your prioritizing protein? What is it?

[Kelsey Rose]

Yeah, I don't track calories or macros. I think that again just brings another element of time and stress into the equation. Very stressful.

[Sarah]

Oh my gosh.

[Kelsey Rose]

And I'm more about intuitive eating, eating to fuel and nourish my body. 80, I would say I'm do like an 8020 balance. So 80, 80% of the week I am having, you know, my high protein meals. I'm having my celery juice in the morning, I'm having my lemon. Like I'm doing all the things and eating all the foods that make me look and feel my best. And then the other 20% of the week I am and it's not done all like, I don't have like a cheat day. I have, I eat that 20% of food that isn't necessarily so healthy sporadically when I'm feeling like eating it throughout the week. Like last night, for example, it's cold day one of my menstrual cycle. I was just, I didn't Want to make dinner? Cuz I make dinner every single night and me and my boyfriend ordered smash burgers and fries. I feel like a lot of. Yeah, it's like in. I didn't double. I wasn't like, oh my God, I just ate hamburger. Now I have to do a double workout tomorrow. Like, I have to run. Like, I have to do all these things. Yes. I haven't always been here with that mindset. I think when I was younger, I had a completely different relationship with eating and with working out in general. But where I am now, it's like I would. Don't even flinch. I don't like that is completely okay. And when you switch your mindset to that approach where food isn't. You're not like, you're not fearful of food and you're not scared of the things that you're eating and how they're going to affect your body. It goes back to what we were saying before. It's just you're putting less stress and tension on your body. Your metabolism is going to work better. Everything is going to be like, work more optimally inside your body because you're dressed in a more steady, calm, calm state.

[Sarah]

And how did you get there, though? Like, how did you go from a point where maybe you were worried and freaking out with, oh my gosh, I just ate a burger and fries. Like, oh my God, like, what do I do? Anxious, Maybe a little bit. How do you go from that to where you are now? Like, what was it that did it? How did you get there?

[Kelsey Rose]

I don't think there was one defining moment where like, all of a sudden it just clicked. I think it just came with time. I think also the pandemic was a huge transition for me. So prior to the pandemic, I before my app shape that I have now, which really is a balance of strength training, Pilates, mobility. I recommend to everyone every day to walk. That is such a great form of weight loss. Because when we're walking, our body is actually using fat storage as energy versus glucose. And when we're running, I used to also think that running would make me skinny.

[Sarah]

I still think it. So I'm excited to hear that.

[Kelsey Rose]

Yeah. When it actually is using glucose as the energy store versus fat storage. Not to say that.

[Sarah]

What exactly does that mean though?

[Kelsey Rose]

So glucose, it's using carbs, basically. It's using carbs as energy.

[Sarah]

Okay.

[Kelsey Rose]

Versus in sugar. And with the walking, you're using your fat storage as energy.

[Sarah]

Oh, so it's targeting it. That's what is gonna Be.

[Kelsey Rose]

Yeah, you. Like you're that synergy source that your body is using.

[Sarah]

Gotcha.

[Kelsey Rose]

Yeah, so. And it's not to say that if you're running, you can't lose weight. Yes, if you're running every single day, you probably are going to lose weight. But it's like, don't do anything, don't do any form of movement if you're not actually enjoying it.

[Sarah]

In what way? Like, it's going to cause stress on you or.

[Kelsey Rose]

Well, like, you just, you shouldn't. Like, if you don't love running, but you're running every day because you think you're going to be skin skinny. It's like, first of all, that's not sustainable. And second of all, it's not like, why are you doing that? And there's other.

[Sarah]

So many other things.

[Kelsey Rose]

That's what I mean. There's other effective ways, like going for a nice walk, listening to a podcast, obviously yours, obviously your podcast, you know, calling a friend or just being in nature and like not doing anything and.

[Sarah]

Having that as your past.

[Kelsey Rose]

It is so good for you. And I don't. I know I was talking about something else and we kind of got off on this. On this rampage, but I saw a girl that I know that lives in my building. I hadn't seen her in a couple months, and I saw her about a month ago in the gym. She was walking incline on the treadmill. And I was like, oh, my God, like, you lost so much weight. And she was like, yeah, thank you. Like, I've just been walking every single day.

[Sarah]

Was it 10, 3, 30, do you think that she was doing.

[Kelsey Rose]

She, like, at that time, she was doing an incline walk, but it's not even about the 10, 3, 30. It was just about walking every day. Aim for 10,000 steps. Okay, do. If people tell me that they can't lose weight, but they don't walk 10,000 steps a day, I'm like, that's the reason. I'm not saying that that's the reason, but try, okay? And then report back. Because making that change is, I mean, one out of a lot of. Not a lot, but one out of the few missing pieces to the puzzle that a lot of people aren't prioritizing. That's so simple and easy that they can start incorporating into their daily life and see, like, massive change right away. That was one thing for me during the pandemic, but what I was going, going off on before that was I would really just focus on strength training and conditioning. So running a lot of sprinting I would force myself to do, like, five, eight. Five to eight kilometer runs a few times a week. And I was going to the gym, driving, you know, 30 minutes to get there, forcing myself at least an hour, because I thought that, you know, I had to be like, I mean, if I'm not doing an hour, I'm not. Everyone thinks, yeah, if you go to.

[Sarah]

The gym, you're there for an hour.

[Kelsey Rose]

But sometimes I was even there for like an hour and a half if I was, like, lifting really heavy. But I never felt good. Like, I never felt. Like, I was never. So, like, what do you mean by that? And happy with how my body looked. I always was a little bit, like, inflamed.

[Sarah]

Like, the skinny fat.

[Kelsey Rose]

Like, I don't want to say skinny fat. Like, I was still, like, fit.

[Sarah]

Yeah, of course.

[Kelsey Rose]

I mean, I'm teaching, like, a handful of people every single day to work out. And I, like, I'm in this world. And at the time, like, I thought that I looked good, and I still think I looked good then. But when I compare my body then to now, it's like, literally night and day. And I started doing less when the pandemic happened. I couldn't go to the gym anymore. I was forced not to lift heavy. Also, being in this, like, training world, maybe it's different now, but in Toronto, like, kind of the people I was surrounded by and the world I was in, it was like, if you're not deadlifting with heavy weights and you're not squatting with a barbell and you're not doing all these things, like, you're not a trainer. Yeah, you're not. If you're not sled pushing, you're not, you know, you're just doing Pilates. Yeah. Like, you're.

[Sarah]

You don't know anything.

[Kelsey Rose]

I used to see girls, like, at the gym doing, have. With their ankle weights, doing kickbacks on the bench and look at them and.

[Sarah]

Be like, is that even doing anything?

[Kelsey Rose]

I wouldn't obviously say anything, but in my head I was like, you're like, that's so stupid.

[Sarah]

Yeah, you're wasting your time.

[Kelsey Rose]

And now that's me every single day doing Pilates, kickbacks with my ankle weights. The happiest, the leanest, the strongest that I've ever been. And it really was, like, a major shift from doing so much to doing less, but doing the right thing.

[Sarah]

So what's your weekly breakdown like? Is it. Do you do any heavy lifting at all?

[Kelsey Rose]

I do strength training still. So on my app, our weekly schedule is Strength Monday Wednesday, Friday. But when I say strength.

[Sarah]

Yeah. What do you mean?

[Kelsey Rose]

I mean like you can use anywhere from a 5 pound dumbbell to like a 20 to 25 pound dumbbell, 30 pound, however far you want to push it with the weights that you have accessible to you, you know, use them. But I typically my heaviest would be like well for upper body, like 15, maybe a 20 pound for a chest press. And then for lower body for like squats I could do you know, 220 or 225 pound dumbbells, like still heavy, like still weight but not being forced to deadlift like 150 pounds and then my back hurting for two weeks because of it. So we have that. Monday we have, we have a full body on Monday. Wednesday, arms, Friday, lower body, all with weights, with weights. Tuesday and Thursday are, well, Tuesday's mobility and abs.

[Sarah]

Okay.

[Kelsey Rose]

So stretching recovery, you know, a big thing that I think a lot of programs, a lot of trainers, a lot of people don't really focus on is stretching and mobility.

[Sarah]

Yeah, I don't think I've ever stretched.

[Kelsey Rose]

Yeah, that's like such a big modality for me and something that I've always placed a lot of emphasis on because of just injuries. Absolutely. That I have experience, experience in the past and having to rehab from them. And then Thursday is like a Pilates atone and flow. So that's like our ankle weight, 3 pound, 1 pound, 2 pound dumbbells, more of a flow. And that's kind of trinkled in as well in our other. Trickled in as well in our other days. But Thursday is like the day. Yeah, Saturday's a rest day and then Sunday it's just kind of whatever I'm feeling like schedule. But something quick like a 10 minute cardio or a 10 minute pilates, 10 minute ab, something like that.

[Sarah]

Okay, I like that. And how long are the other workouts?

[Kelsey Rose]

From Monday to Friday they range anywhere from 25 to 45 minutes.

[Sarah]

Okay.

[Kelsey Rose]

Yeah. So it's like, it's very doable. It's very doable. All you need to do is show up to your mat. You can do a lot of the workouts with literally nothing. Even if you, you know, want to do your lower body day with no weights, that's totally fine. You can do it body weight.

[Sarah]

And I know you do obviously content on the side of that too. And that probably takes up a lot of your time for not only your personal page, but also the Shape co page. So how do you put effort into also finding time and things for your Actual account. I know you do a lot of relatable content too. You do a lot of lifestyle things to the nutrition posts and recipes and things to. On your personal page. What's like the breakdown with that too? And do you make any money out of your personal page?

[Kelsey Rose]

Yeah. Content creation. Working with brands has been something that I've been monetizing, really, since almost the very beginning.

[Sarah]

Oh, really? Okay.

[Kelsey Rose]

Yeah, I would say even more so when I had like 20, 30,000 followers still living in Toronto. It's such a smaller pool there that. And it was such a. Also, it was way less saturated in such a different world. I was working with Reebok Asics, like, I was working with really big brands even, like years ago, even when I was a smaller creator. Again, it's a different climate now for that, for sure. Fast forward to now. Yeah, that's definitely a big part of my business as well. I work with lots of brands, even upcoming this month working with a couple of my favorite supplement brands, which is exciting. Exciting. I also was working with Amazon Live last year. I was working with. I traveled to London, England to do an activewear partnership. So, yeah, it's definitely a substantial part of my income. And I have an agency that helps me with all of my content. So a lot of what you see on Shape is just repurposed content. Like, I. We have files and file. Like, I have like tens of thousands of, like, videos and like.

[Sarah]

So, like, videos from your, like, training?

[Kelsey Rose]

No, not even just of content that, you know, as a creator, you're always filming, always, you're always getting content. Everything is everything. You're. And you're repurposing it, you're using it. I take advantage of, you know, situations that I'm in when I'm going out for dinner, when I'm with a friend who also likes to take photos or videos. But I think when I first started it, I was way more like, engulfed in it 247 vs. Now, when you've kind of been doing it for a long time. And as you kind of. As you get older, you learn a more moderate balance of, like, not having your life consumed by your content.

[Sarah]

It can be.

[Kelsey Rose]

It can be, it can be. And it happens. And that happens to every creator. And there's a fine line of, you know, taking advantage of a moment in terms of content, but also still living in that moment and, like, keep it moving. Like, I get it. And I'm like, okay, like, let's take it.

[Sarah]

Put the phone down. Then you're having your.

[Kelsey Rose]

Yeah, you know, Whenever I go out and I want to take a photo of my outfit, I'm always like, okay, babe, like, you need to just, like, take the photo and, like, we move on, make it really good.

[Sarah]

And then we put it down.

[Kelsey Rose]

Yeah. We take a couple photos and like, before we go to the restaurant, then, like, I'm not on my phone, I'm not talking. I'm not, like, I'm not even looking at it until the next day.

[Sarah]

Yeah. And I seem like I've just started doing content, like full time, three months. But I feel guilty for the people around me when I'm, you know, asking someone to take a picture of me when I'm out or whatever, because I know that I don't want it to be the entire time and I don't want that to be the focus. But it is also, like a part of our job too, as content creators. But it is a good thing if it's like Kayla said. I know. And I'm aware that not everyone wants to watch me take pictures the whole time in content.

[Kelsey Rose]

So you need to find your balance.

[Sarah]

Yes, exactly.

[Kelsey Rose]

I think if you're around people who truly understand what you're doing, they want to support you. They're your real friends. They will, you know, get it.

[Sarah]

Yeah.

[Kelsey Rose]

And participate. Like, give me, like two minutes, give me five minutes, and then we can move on from this. But, like, this is my job.

[Sarah]

Yeah.

[Kelsey Rose]

This is how I make money.

[Sarah]

I do need to do this.

[Kelsey Rose]

Yeah. This is how I put food on my table so you can deal. Like, you know, it's okay.

[Sarah]

It's true. And the people that are your like that understand it, like you were saying, aren't gonna be bothered. Yes.

[Kelsey Rose]

Yeah.

[Sarah]

And if it was, like, being too much, I'm sure they would tell you in a nice way.

[Kelsey Rose]

Yeah. I think that that's. You need to make sure that it's not too much, like, check me if I need to be checked because it can be annoying. I do get it.

[Sarah]

So let's talk relationships. You've been dating your boyfriend now for. You said a year and a bit.

[Kelsey Rose]

A year and a half.

[Sarah]

Okay. And how did you meet him? Did you meet him in Miami?

[Kelsey Rose]

I met him at Pedal.

[Sarah]

Okay.

[Kelsey Rose]

Yeah. Oh, my gosh.

[Sarah]

No way. Okay.

[Kelsey Rose]

Yeah.

[Sarah]

So you can find your boyfriend.

[Kelsey Rose]

Yeah. I knew that it was going to be a really good spot to meet a man, and I was right.

[Sarah]

And in your relationship, is there any non negotiables? Like, I was going to ask you, would you date someone that isn't into fitness, but obviously you're in a relationship. Do you guys incorporate fitness a lot into your relationship as well, or is that just something you kind of do?

[Kelsey Rose]

And to be honest, I wish he would participate. You're like, listen to this a little bit more. He. His workout. He's French. I mean, okay, he's. He's not. Well, he grew up in. In France. He grew up in Paris, which is.

[Sarah]

A whole different lifestyle.

[Kelsey Rose]

Which is a whole different lifestyle. And so working out has never really been, like, a big part of his life. But his work, like, he's. Him going to the gym, is him going to paddle? Yeah. So, like, even right now, he's literally at paddle right now. He plays almost every single day.

[Sarah]

Wow.

[Kelsey Rose]

But he is. He's 10 years older than me.

[Sarah]

Okay.

[Kelsey Rose]

So he's 43. And I drill in his mind, in his head, every single day that you need to start strength training, because as we get older, we lose bone density, we lose muscle mass, and you don't need to be concerned for that for, like, a couple years or, you know, five or six years. But essentially, once you hit 30, once you. For a woman especially, once you hit 40, strength training is so important. So I heard him to the physiotherapist last week, finally, like, because, you know, obviously I love working out. I invite him to the gym all the time. I try to get him to come with me. Like, I'm going. He just doesn't like it. He just doesn't like it. But I heard him to the physiotherapist last week. He was like, so do you think you could train me two times? And I was like, oh, wow.

[Sarah]

Okay.

[Kelsey Rose]

I was, like, so excited.

[Sarah]

That's a milestone.

[Kelsey Rose]

Yes. Because I've told him so many times, like, train with him. But it just goes to show, like, you can't force someone to do something that they don't want to do. They will do it maybe when they're ready. But ideally, like, I would love to go to the gym with my boyfriend. I think that's, like, so fun.

[Sarah]

I think it's so fun. Like, when I've had relationships in the past, I'm single now, but when I've had relationships in the past, one of my favorite things to do is go to, like, a class with them.

[Kelsey Rose]

Yeah, it's very motivating.

[Sarah]

And it's like you both are doing something good for yourself, spending time together and just. I mean, it's hot seeing your significant other sweating and working out with you and stuff, too. So it's like a fun yet Somewhat romantic thing to do together.

[Kelsey Rose]

I agree.

[Sarah]

And talking about the age gap, 10 years. I've dated people that are 10 years and I don't see anything in it. But is there any like, differences that you like or dislike about the 10 year age gap?

[Kelsey Rose]

No, no. I would say that if you looked at him, you would think that he's my age, he acts, you know, about 20 years younger. So.

[Sarah]

No, they all do.

[Kelsey Rose]

They all, all men do.

[Sarah]

No, at least 20 years younger.

[Kelsey Rose]

He's very like playful and light hearted. So I. He has more energy than I do.

[Sarah]

Okay.

[Kelsey Rose]

So.

[Sarah]

Well, he's at paddle every day.

[Kelsey Rose]

He's at paddle every day. He's, you know, very social, likes to go out, can be out and then wake up early and, you know, do his thing and work and not be affected by that. Everyone's very different with how they can, you know, deal with the amount of sleep that they're getting or lack thereof. But no, I wouldn't say there's really a difference. Obviously having be having a boyfriend that's in his 40s, he's more mature, he's more experienced with life. He can, you know, provide a lot of good insight and support and I guess like information and help with my business and in other aspects of life. So. No better than that. Not right now.

[Sarah]

Yeah. And I think honestly more and more now people are having bigger age gaps and people are all like also taking more time with your significant other, getting married and then having kids right away rather than getting married at a younger age, waiting then having kids. So we're all. A lot of relationship stuff is changing in the past five, six years.

[Kelsey Rose]

Yeah.

[Sarah]

So I don't mind it. I'm like, okay, more time for me to actually find someone.

[Kelsey Rose]

That's great. You should be in no rush.

[Sarah]

Yeah, I'm in definitely my singular. And like, I just started the podcast that's. That's on the back burner for now.

[Kelsey Rose]

Yeah. Yeah, I gotta dial in.

[Sarah]

Yeah. But I don't know if you saw a bunch of my content. I do a lot of dating talk and talk about that kind of stuff just because it's my life.

[Kelsey Rose]

Yeah.

[Sarah]

As of now. But we do this series that's called Dater Ditch. So essentially a bunch of people wrote in some like worst date stories and we react to them as to give advice on. Should you keep talking to them? Should you maybe ghost them? Should you give them another chance? So I have two for us to kind of go through here today and give them some advice and they love it because they're getting real time advice from us, and you're in a relationship, so what better person? I mean, there's probably a reason why I'm single, but we won't get into that. So the first one is, I labeled it the catfish Surprise. So someone wrote in, sarah, this one's bad. I met this guy on a dating app, and he looked so hot in his photos. Like model material. When we met in real life, he was at least 20 years older, 40 pounds heavier, and straight up said, sorry. I used my nephew's photos. I figured I'd get more swipes. I was so shocked. I just sat there while he ordered us drinks like nothing was weird. I made it through one round, then faked an emergency call and ran. Honestly, I don't blame her for faking an emergency call.

[Kelsey Rose]

I. I mean, I.

[Sarah]

This was a lot.

[Kelsey Rose]

For even sitting down. I would have been like, what the fuck?

[Sarah]

I would have been like, no, no, no, no, no. Your nephew's photos. Not even. Like, Even if it was like, okay, these pictures were taken two years ago. I would have been like, maybe you should have updated the photos. But then I'd sit down. But using a total. Like, isn't that, like, a scam?

[Kelsey Rose]

Yeah, that's like. That's a big catfish. How old is she?

[Sarah]

She didn't say that.

[Kelsey Rose]

I feel like, again, when you're in. If this happened to me in my early 20s, I probably would have sat down and had the drink because you.

[Sarah]

Would have felt bad or.

[Kelsey Rose]

I don't know. Like, I think that you just. Just are. It's more difficult maybe for you to stand up or for you to.

[Sarah]

You're in a tough position.

[Kelsey Rose]

What you're thinking, like, now I would literally be like, what the. Like, that's so. And I would leave.

[Sarah]

Like, I don't.

[Kelsey Rose]

Like, I don't care. Like, I have no filter.

[Sarah]

She also didn't sign up for this. Yeah, like, I didn't sign up to go on a date with you. Where's your nephew?

[Kelsey Rose]

Yeah, where's the nephew?

[Sarah]

Where is he? Yeah, and he's. This nephew's probably in the relationship.

[Kelsey Rose]

Yeah.

[Sarah]

So we're ditching this.

[Kelsey Rose]

Oh, big time.

[Sarah]

Like, ditching. You're ditching it where? You're not even sitting down. You were just saying, yeah, what the Is this? Yeah, you're lying.

[Kelsey Rose]

Like, that's, like, so weird.

[Sarah]

Yeah. I think I'd sit down and be like, can you explain why you even did this? Like, I need to know why? And then I'd say, but we're not going Any further here? Yeah, I'll take the free drink.

[Kelsey Rose]

Oh, I wouldn't.

[Sarah]

Just because I'm already dressed up.

[Kelsey Rose]

Right want.

[Sarah]

I'm already there.

[Kelsey Rose]

Yeah.

[Sarah]

And then I'd ask him to Uber me home, cuz that would probably be expensive.

[Kelsey Rose]

But then he would have your address. Get. Get the cash.

[Sarah]

Just take the freezer.

[Kelsey Rose]

Get the cash.

[Sarah]

Do you have any cash on you? Yeah, I need a ride home. Okay. So that one was a ditch. They don't get much better, by the way. They're all kind of traumatizing. And I picked some good ones just so they were spicy. The next one I labeled the check splitter gone wrong.

[Kelsey Rose]

Oh, boy.

[Sarah]

So I went on a date with this guy who insisted we try this super fancy steakhouse. He ordered everything. Steak, lobster, cocktails. And I just got a salad and a soda because I didn't want to rack up the bill. At the end of the meal, he says, let's split it. And My half was $300. I said no. And he literally Venmo requested me the next morning. First of all, I don't know if this is rude, but I don't think a woman should pay on the first date ever. But also, if you're splitting it and you know that you ordered a lot more than somebody else and you're asking them to split.

[Kelsey Rose]

Yeah. It's so weird.

[Sarah]

This is dating now.

[Kelsey Rose]

Yeah. I am. I'm so happy.

[Sarah]

Yeah. Yeah. Is this making you more appreciate your relationship?

[Kelsey Rose]

Yeah. No. 100%. I'm so happy to not deal with this, dealing with that, but if someone's inviting you to dinner and they're taking you to a fancy spot and they're ordering all this food, like, in what world are we splitting the bill?

[Sarah]

And also, it costs a lot of money for girls to get ready, put a full face on sometimes, and you're so excited, you get a new outfit and things like that. And then to ask us to split the bill. Where is chivalry? Yeah, split it with somebody else.

[Kelsey Rose]

I definitely do think that men should pay on the first date.

[Sarah]

Me too.

[Kelsey Rose]

And if they aren't, that's a red flag and you should probably, like, never talk to them again. No, I think there's something about being in a relationship where, like, the man doesn't feel like he has to pay all the time. Like, I think majority of the time. Yes. Because like you said, we're spending so much money on our nails, makeup. Yeah. Like, we need to be well kept. And so. But there is something about, like, you know, going for a Lunch and be like, okay, like, this one's on me. Like, I want to treat you too. Yeah.

[Sarah]

Or like just bringing coffee to him. Or, you know, like doing little things too. That.

[Kelsey Rose]

I think that that is nice. Like, once in a while we can manage as long as you have the means. But I think that for a woman, we should always prioritize making money for ourselves.

[Sarah]

Yes.

[Kelsey Rose]

And having something for ourselves. Obviously there's like, different circumstances where maybe it's not going to be the case. You're a mom, you're this, whatever. Okay, fine. But for the most part, I mean, Miami's full of women that are just looking to be taken care of full time.

[Sarah]

Yeah.

[Kelsey Rose]

And they don't have jobs. I mean, it's everywhere. It's even in Toronto. It's. I'm sure it's everywhere, but Miami's the homeland.

[Sarah]

Yeah.

[Kelsey Rose]

I had a friend back in the day when I was still working in the club where, like, she would just be brutally honest with men and be like, yes, I am looking for someone to take care of me. She was still working at that time because she wasn't there yet. She had to.

[Sarah]

But that was her goal.

[Kelsey Rose]

But that was her goal. And she found a man that wanted a wo. To be in a relationship with a woman that he. He. That he could take care of.

[Sarah]

Yeah.

[Kelsey Rose]

And now they have a kid and now they're like, happily ever after 10 years later. But you know, when you're honest and upright about it. But a lot of women even fake having jobs. Like, oh, I'm a realtor. Or, oh, I sell, like, medical. And they don't actually have jobs.

[Sarah]

Why would you even lie?

[Kelsey Rose]

Because they want to appear. That they do so that they. Because they know a lot of men, especially now, men are so tainted. They don't. They don't want to be. Or they don't want to be with a woman that, you know, can't take care of themselves because maybe they don't want to take care of them.

[Sarah]

Yeah. But I have a few rapid fire questions because I know we're coming to an end. Are you one of the person people that have bone broth, like, on the side of, like, meals.

[Kelsey Rose]

But no.

[Sarah]

So I went out for dinner with a friend and a few guys, and one of the guys ordered bone broth with his drink.

[Kelsey Rose]

Oh.

[Sarah]

Because he said that it helps you not be hungover the next day.

[Kelsey Rose]

Okay.

[Sarah]

Never heard of that before.

[Kelsey Rose]

Heard of it helping with the hangover. It has so many nutrients, so it makes sense. But, like, that's again, something where it's like, just have the drink.

[Sarah]

Just drink the drink.

[Kelsey Rose]

Just drink the drink. And like, forget about the bone broth. Like, that's weird.

[Sarah]

But then I was like, kind. I'm like, should I order bone broth tonight when I get a drink?

[Kelsey Rose]

Oh, I don't think so.

[Sarah]

I don't know if many restaurants, yeah.

[Kelsey Rose]

Even have bone broth, but you could have it in the morning. Okay.

[Sarah]

First, people just kind of coming into their fitness journey and things. What are things that you've kind of realized or things that not a lot of people talk about?

[Kelsey Rose]

I'm gonna start with the walking.

[Sarah]

Yeah.

[Kelsey Rose]

And I like, no, that's a good one. Yeah. I tell I'm implementing that in my life. Something that I preach all the time. Get your steps in. Another one would be, don't skip out on stretching and mobility, especially for longevity. But just being more open and light and releasing tension in your body in general. Like, it does wonders for our body in ways that we don't even know in terms of like calming everything down and bringing down that nervous system and just letting go. So definitely focus on that. And then it also gives you more range when you're working out. If your hips are more open, you can have more depth in your squat.

[Sarah]

True.

[Kelsey Rose]

Your hamstrings aren't as tight. You know, you're able to hinge more in your deadlift.

[Sarah]

So great point.

[Kelsey Rose]

That is something great that I think a lot of people skip over. And then my third tip would be, don't underestimate the power of, you know, a couple pounds. So doing arms with three pound dumbbells, doing a ten minute series with that, like, you can seriously exhaust your muscles while toning up and strengthening. Like, we don't need. Kind of goes back to that notion of like, we don't need like 20 pound dumbbells in our hands every single day. You can get amazing results from home. You do not need to go anywhere. Pull up your mat in your living room or just do it on the carpet. It literally doesn't matter. Yeah.

[Sarah]

And last question, in regards to social media, if someone wanted to, you know, create a platform, whether it be for a fitness account or a lifestyle account or beauty, whatever it is for them, what is a few tips that you would give them when. If they wanted to get started today. How did you grow your platform?

[Kelsey Rose]

Yeah, I would say, first of all, just start, just do it. I think that, you know, even when I started my app, I could have waited months and I could have delayed it and I could, but I just got the first version of it wasn't even called Shape. It was called Sweat with Kelsey.

[Sarah]

That's cute, too. But I like Shape.

[Kelsey Rose]

Yeah. Out there, like, as soon as I could. I think that same with social media. Like, just start posting. You don't. Don't be ashamed, don't be scared. Don't worry about what other people are going to think. Just do it. You need to start testing. You need to see what is going to resonate with your audience, what's going to click, what people want to see, and just start posting content that you feel passionate about, that's in your niche and from. That's, you know, that's where you need to start so that you can grow.

[Sarah]

And that's like, attainable for them. Because you can't post things that you're not going to be doing every day. You're going to just fall off the wagon.

[Kelsey Rose]

Yeah.

[Sarah]

Well, thank you so much, Kelsey, for coming on the podcast. You were so fun to talk to and you were so beautiful inside and out, so I appreciate you coming on and thank you guys for watching. I love you and I will see you next Thursday.