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Strength To Build

Chelsey Rose

Join me as I simplify the confusing world of fitness and provide you with the most effective training methods for achieving your best results. From solo episodes to interviews with athletes, coaches, and specialists in strength and conditioning, therapy, and nutrition, we've got you covered. Tune in for expert advice, inspiration, and motivation to reach your fitness goals. Let's train smarter, not harder!

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  • 29 episodes
  • weekly
  • Avg 41 min
  • English

Episodes 29

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  • S4 · E135
    Yesterday · 41 min

    Working Out, Eating Well, & Still Feeling Puffy? How Your Daily Habits Affect Your Body

    Ep 135: Ever wake up feeling puffy, notice your rings fitting tighter, or feel like your body changed overnight—even though you’ve been staying consistent with your workouts? In this episode of Strength To Build, we’re breaking down puffiness, bloating, and water retention: what can contribute to them, and the everyday habits worth paying attention to. We’ll talk about food choices, alcohol, restaurant meals, and why consistency with water and carbohydrates can be more helpful than trying to compensate after a weekend out. Plus, we’re looking at movement and recovery—including how to recognize when your workout routine is leaving you more depleted than supported. In this episode, we cover: How food choices and sudden increases in fiber can affect how you feel. Alcohol’s role in sleep, digestion, and next-day recovery. Why changes in carbohydrate intake can change the scale. Sodium, eating out, and managing temporary fluid fluctuations. How consistent daily movement fits alongside your workouts. Prioritizing recovery and choosing training you can recover from. You don’t need to overhaul your routine every time you feel uncomfortable in your body. This episode will help you understand the patterns, make practical adjustments, and feel more confident navigating normal fluctuations. ____________________________ Apply for Advanced Training and Nutrition with Chelsey HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E134
    October 13 · 39 min

    What I’ve Learned About Fitness a Year and a Half Postpartum

    Ep 134: On this week’s episode of Strength To Build, I’m sharing my experience getting back into fitness after having a baby—the progression, the mistakes, and all the adjustments along the way! I started moving again 11 days postpartum, but what did that actually look like? I’m breaking down those early days, how I gradually progressed my training, and what I’d do differently looking back. We also get into how I approached workouts on exhausted days, the schedule changes that came with each new stage, and how much shifted once Apollo started sleeping more consistently. In this episode, we cover: What “starting again” at 11 days postpartum actually meant for me How I progressed toward more structured strength training Where I messed up and what I learned What workouts looked like on tired days Finding consistency through changing schedules How more consistent sleep affected my routine This is my personal experience, not a recovery timeline to follow. Whether you’re newly postpartum or further into motherhood, I hope this episode helps you feel less alone as you find a routine that works for your body and your life. "Submit a question to the show"

  • S4 · E133
    October 6 · 47 min

    AMA: How To Know If You Need A Rest Day, Beginner Advice For Lifting + Nutrition, Fitness Tips Before Pregnancy, Sets Per Week and More!

    Ep 133: On this weeks episode of "Strength To Build" I am answering your questions!! We dive in on the top 5 things I'd suggest working on before getting pregnant and why, if I personally track my sets per week - what that means - and how to do it the lazy way, and what a rest day can and should look like + how to know if you're someone who desperately needs one. We also touch on my current top 3 high protein sweet treats that are super fast to make, beginner advice for someone who's trying to improve their fitness and nutrition (and WHY I don't pile all habits on at once) + my thoughts on people who say "they don't have time to workout"...! ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E132
    September 29 · 48 min

    What Weight Loss Actually Looks And Feels Like (Part 2)

    Ep 132: In part two of our weight-loss series, we’re talking about what progress actually looks like after the initial excitement wears off. I’ll walk through why your weight can jump after a restaurant meal, a hard workout, or at certain points in your menstrual cycle—and why none of those changes automatically means you gained fat. We’ll also get into the frustrating weeks when you’re putting in effort every day but can barely see a difference yet. You’ll learn what might change before the mirror catches up, why you can’t choose where fat comes off first, and how to tell the difference between a normal fluctuation and a plateau that’s worth investigating. Finally, we’ll talk about how to assess whether your plan is working using more than one weigh-in: weekly weight trends, measurements, photos, clothing fit, training performance, and how you actually feel. The goal is to make thoughtful adjustments when you need them—without letting one number convince you to overhaul a process that may already be working. ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E131
    September 22 · 47 min

    What Weight Loss Actually Looks & Feels Like (Part 1)

    Ep 131: What does weight loss actually look and feel like when it’s working? In Part 1 of this two-part series, I break down what is happening inside your body when you lose weight, why body-fat loss and scale-weight loss are not the same thing, and what you may experience during the first few days of a calorie deficit. We cover: Why fat loss requires an energy deficit over time How water, glycogen, digestion, inflammation and food volume affect the scale Why an initial drop in weight usually isn’t entirely body fat—and why some people may not experience one The physical and emotional changes you may notice first What normal, manageable hunger can feel like Why hunger may increase as a diet continues The difference between physical hunger, cravings, habit hunger and emotional hunger Signs that your calorie deficit may be too aggressive In Part 2, we’ll get into why weight loss rarely happens in a straight line, what causes your weight to fluctuate even when you’re losing fat, where you may notice changes first, why visible progress can lag behind your effort, what a true plateau looks like and how to determine whether your plan is actually working. ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E130
    September 15 · 38 min

    I Built More Muscle Than I Wanted… Now What?

    Ep 130: In today’s episode, we’re talking about something that doesn’t get discussed nearly enough in the fitness world: how to intentionally decrease muscle size in specific areas without losing your lean, toned look altogether. I break down whether you can actually “de-bulk” a specific body part, what happens when you decrease training volume and load, and why simply stopping strength training altogether probably isn’t the answer. We get into how heavy compound exercises can continue to provide stimulus to muscles you may no longer be trying to grow, how to adjust your exercise selection when your physique goals change, and the difference between training to build muscle vs. training to maintain muscle, strength and posture. I also share my own experience of realizing that some of the muscle I’ve spent years building—particularly through my shoulders and upper back—no longer aligns with the physique I personally want right now, and what I’m changing in my own training because of it. We cover training volume, intensity, progressive overload, exercise selection, nutrition, realistic timelines for muscle loss, maintaining definition while allowing muscle to de-scale, and why changing your training goals doesn’t mean giving up strength training altogether. If you love lifting but have ever wondered, “What if I don't actually want to keep getting bigger?” — this episode is for you. ------------------------------------------------------------------------------------------------------------------ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E129
    September 8 · 35 min

    Injured And Feeling Stuck? How to Adjust Your Goals Without Losing Your Progress

    Ep 129: In today’s episode, I’m sharing how I’m staying on top of my fitness goals while working through an injury and not being able to train the way I normally would. I break my approach down into three main “buckets”: daily movement, nutrition, and your activity factor—and explain how I adjust each one when another area has to take a back seat. We talk about what I’m prioritizing while modifying my workouts, why an injury doesn’t mean you have to completely abandon your goals, and how to shift your expectations and habits so you can maintain as much of your progress as possible while still giving your body what it needs to recover. ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E128
    September 1 · 38 min

    AMA: Strength Training With The Goal Of Fat Loss, Weight Gain On Reverse Diet, Only Feel Quads In Squats, & More!

    Ep 128: In this "Ask Me Anything" Episode, Chelsey is going through some recent things she's loving and then gets into some of your guys' most recent questions! She gets into what to do if you've been strength training and notice strength going up but don't feel any leaner...you actually feel puffier. She also gives an example of a reverse diet that may work well vs one that probably wouldn't and gives some specific tips about feeling glutes in knee dominant exercises + some conversations around cardio and calorie deficits. Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E127
    August 25 · 42 min

    The Truth About Peptides, Exosomes & Regenerative Medicine With Dr Jeff Gross

    Ep 127: Today I’m joined by board-certified neurological surgeon and regenerative medicine specialist Dr. Jeff Gross to talk about what exists between traditional physical therapy and surgery. We break down peptides and exosomes, what treatments like BPC-157 are actually being used for, and what to look out for in order to make sure the treatments you're receiving are legitimate. We also talk about how long the benefits of these therapies may last, what happens when you stop using them, and why maintaining muscle and strength remains one of the most important pieces of protecting our health and function as we age. Book a free 30 min consultation with Dr Jeff Gross here. Explore his instagram here. ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E126
    August 18 · 41 min

    Why Running Feels Hard + Exactly What To Strengthen To Fix It (Upper Body Edition)

    Ep 126: This week, we're continuing the conversation about building a body that feels strong and efficient while running—but this time we're focusing on the upper body. I break down how your breathing, core stability, thoracic mobility, and postural endurance all contribute to your running mechanics, plus exercises you can use in the gym to improve each one. We cover: How your diaphragm contributes to both breathing and core stability Why rib and pelvic positioning can affect your ability to breathe efficiently How your core stabilizes your trunk while your arms and legs move Why runners need thoracic rotation and mobility How to build the postural endurance needed to maintain good positioning as you fatigue Exercises like 90/90 breathing, dead bugs, bird dogs, Pallof presses, carries, face pulls, and more _____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E125
    August 11 · 33 min

    Why Running Feels Hard + Exactly What To Strengthen To Fix It (Lower Body Edition)

    Ep 125: If you've ever wondered why running leaves your knees, hips, or calves feeling sore—or why running just doesn't feel as smooth as you'd like—this episode is for you. Today, I'm breaking down what your body is actually being asked to do with every stride and the specific strength, stability, mobility, and power qualities that help running feel stronger, more efficient, and more enjoyable. We'll cover: Single-leg stability Hip mobility Hip extension strength and power Push-off mechanics The role of your glutes, deep hip rotators, adductors, calves, and Achilles tendon The best strength exercises to improve your running By the end of this episode, you'll understand exactly what to strengthen, why it matters, and how to build a body that's better prepared to run. __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! PROGRAMS: + 4 Week Busy Body Plan (30-40 min workouts with alignment) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 + 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E124
    July 28 · 47 min

    AMA: Current Nutrition Goals, Working As A Trainer With A Baby, Pregnancy Workout Considerations, What To Do After A Deficit, And More!

    Ep 124: Today AMA covers a lot of topics! We touch on fitness, food, fav training sneakers and then chat about life as a trainer with a baby - how we got Apollo to sleep + how I prepped myself for maternity leave as someone who needed to pay for my own maternity leave and can't delegate my job to someone else. This was something I was really trying to find when I was pregnant so hopefully it helps anyone who's also in the fitness/personal training industry and is wanting to start a family soon! We get into considerations when exercising while pregnant like the importance of glute lengthening and adductor strength + what to do after you finish a calorie deficit - how do you know you're done? Should you go down again? Should you do a reverse diet? Should you just maintain? ********************** DON'T FORGET! My new program "Busy Body" is 20% off until Monday August 3rd. Find it HERE, and use code "presale" for 20% off! ********************** Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E123
    July 21 · 37 min

    AMA: Exercises For Quad Dominant Girlies, Lower Core vs Upper Core Training, Why Alignment Matters and More!

    Ep 123: In this week's AMA episode, I'm answering some of your most recent fitness questions—from whether you actually need to train your "lower core" differently, to exercises to do if you feel like you're quad-dominant and how and why alignment is so important pre workout + little clues that you might not be as aligned as you think. We also dive into one of my more recent favorite topics - how you can actually build strength and lose fat when life is busy. (Spoiler: it's less than you think.) Plus... I finally announce my brand new Busy Body program, designed specifically for women who want noticeable results without spending hours in the gym. Busy Body launches July 28th and includes: 5 workouts per week 30–45 minute sessions Structured body-part split Alignment drills and warm-up exercises included Progressive strength-focused programming Designed for busy women who want maximum results in minimal time If you've been waiting for a realistic program you can actually stick with, this is it. __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work in person with Chelsey? Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E122
    July 14 · 51 min

    AMA: Fat Loss Once You Have Muscle, Rest Times If Focus Is Building Strength, Why You Plateau In Fitness Classes & More!

    Ep 122: Another Ask Me Anything episode! This week I’m answering your questions on fat loss, strength training, workout classes, fitness trackers, core strength, and how to know when it’s actually time to make a change to your routine. We’re talking about what I would prioritize if you want to lose 5–10 pounds without obsessively tracking calories, how long you should actually rest between sets if strength is the goal, and whether I trust the calorie burn and step count metrics coming from wearables like the Oura Ring/Apple Watch. I also get into the very common feeling of knowing you have muscle... but not necessarily being able to see it the way you want to — and whether that means you should keep building or finally shift your focus toward fat loss. Plus, we talk about workout classes: why I don't think they're inherently bad, where people can run into problems when classes become their entire training routine, and how to keep the workouts you genuinely love while still making progress toward your physique goals. And finally, I answer a question about weak back muscles, posture, core strength, and whether you really need hour-long Pilates sessions to feel strong and supported in your everyday life and strength workouts. As always, if you have a question you want answered on a future AMA episode, send me a DM on Instagram @chelseyrosehealth! __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E121
    July 7 · 35 min

    How To Stay Lean All Summer Without Giving Up Your Social Life!

    Ep 121: Say it with me! "Summer is meant to be enjoyed—not spent stressing over every meal or feeling like you have to "start over" every Monday." In this episode, I'm breaking down the science-backed principles that will help you stay consistent through vacations, BBQs, beach days, and dinners out without feeling like you have to choose between making memories and making progress. We'll talk about why one indulgent meal isn't what causes fat gain, why maintaining muscle should be a priority year-round, and how simple habits like prioritizing protein, strength training, and daily movement can help you enjoy summer while still working toward your goals. In this episode, we cover: Why consistency over months matters more than perfection on any single day How strength training helps you maintain a lean physique, even during busy seasons Why protein is one of the most powerful tools for managing hunger and preserving muscle The connection between sleep, recovery, cravings, and fat loss How to build an environment that makes healthy choices feel easier Why walking and everyday movement are often underrated for long-term success The mindset shift that separates women who stay consistent from those who constantly feel like they're starting over Key Takeaway The women who stay lean year-round aren't the ones who never enjoy dessert, skip vacations, or have perfect nutrition every day. They're the ones who don't let one meal turn into one bad week. Progress comes from getting back to your routine—not from chasing perfection. If this episode was helpful, I'd love for you to share it with a friend, tag me on Instagram, or leave a review so other women like us can find the show, build strength, confidence, and sustainable habits for life. _______________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E120
    June 30 · 37 min

    Mindset Changes You Have To Make If You Want To Get Results

    Ep 120: In this episode of "Strength To Build", I'm breaking down the biggest mindset shifts that will completely change the way you approach your fitness journey. We'll talk about why consistency beats perfection, why eating more can sometimes help you make better progress than eating less, and why the scale isn't nearly as powerful as we've been taught to believe. These are the exact mindset changes I not only work on with my clients but that I've had to work on with myself! Lasting results don't come from finding the "perfect" workout or meal plan—they come from changing the way you think about the process and WHY you do what you do. In this episode, we cover: Why you don't have to eat "clean" every day to lose fat The truth about 1,200-calorie diets Why working out every day isn't the goal How to stop letting the scale control your mood Why one meal or one weekend won't ruin your progress The difference between motivation and discipline Why soreness isn't a sign of a better workout How consistency always beats perfection Why chasing fast results often keeps you stuck The importance of trusting the process instead of constantly changing your plan If you've been feeling frustrated, stuck, or like you're doing everything "right" but still aren't seeing the results you want, this episode is for you. __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E119
    June 23 · 42 min

    AMA: Effective Workout Split 4 Days Per Week, Bridal Body, How To Do Strength & Cardio, Cals While Building Strength and More!

    Ep 119: In today's "Ask Me Anything" episode, we have a great mix of questions from women all at different stages. From postpartum effective workouts splits and bridal prep, to combing strength into the routine of a runner and how to (or if you need to) adjust calories if your goal is to get stronger. We cover: • What the most effective workout split is when you're 6 months postpartum, back at work, and only have time for 4 workouts per week • Whether raw fish and meat are safe during pregnancy and what major health organizations currently recommend • How to approach a bridal fitness journey when you're a year out from your wedding • The best way to estimate maintenance calories while getting stronger and building muscle • How runners can incorporate strength training, cardio, and recovery without sabotaging their muscle-building goals __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E118
    June 9 · 41 min

    AMA: Bulk or Maitenance Calories For Building Muscle, Retaining Clients, Creating Better Full-Body Workouts In Big Box Gyms & More!

    Ep 118: In this "Ask Me Anything" Episode, we cover some questions from the everyday girl and from other coaches regarding the best ways to retain clients and encourage them to be consistent. We talk about ideas on if you should start trying to build muscle at your current calorie intake or if you should go into an immediate small bulk, what foods girls should include in their diet if they find that it's hard for them to hold onto weight while strength training, and what rib cage flare + anterior pelvic tilts may look and feel like and what i'm doing to address those things on myself! We also dive in on all of my tips if you have access to a full gym and what you should consider if you're wanting to build out an efficient full body workout. HINT: don't be afraid to take up some space and set up the circuits in a way that makes sense for you! __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E117
    June 2 · 43 min

    What Makes Short Workouts Ineffective, And How To Make Them 10x Better

    Ep 117: In this episode of Strength To Build, Chelsey breaks down exactly what separates effective short workouts from the ones that leave you sweaty, exhausted, and wondering why your body never changes. Whether you're a busy mom, working professional, or simply someone who doesn't have hours to spend in the gym, this episode will teach you how to structure shorter workouts that actually build muscle, improve strength, and help you see results. You'll learn why simply moving for 20–30 minutes isn't enough, how close you need to take your sets to failure, and the biggest mistakes people make when trying to get results with limited training time. In This Episode We Cover: Why short workouts can absolutely work—but only if they're programmed correctly The importance of training close to failure when time is limited Ideal rep ranges for maximizing muscle growth in shorter sessions How to choose exercises that give you the biggest return on your time investment Why alternating upper and lower body exercises can improve workout efficiency How to structure workouts using heavier weights first and lighter or banded exercises later How much weekly volume you actually need to build muscle Why focusing on 1–2 priority muscle groups can help you see faster results Common reasons short workouts fail to deliver results How consistency ultimately matters more than workout length __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Book a free 15 min consultation call HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

  • S4 · E116
    May 26 · 36 min

    AMA: Thoughts On Peptides, Pre Workout Foods, Exactly How To Build An Effective Workout and More

    Ep 116: In this episode of Strength To Build, we're doing another "Ask Me Anything"! We dive in on my thoughts on Peptides, workouts in the first trimester, an exact breakdown of everything I think about when building out a single workout + workouts for the week, easy pre workout meal ideas and more! PODCAST SHOW NOTES __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

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