PODCAST · health
Strength To Build
by 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!
Episodes
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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...
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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…
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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...
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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…
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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…
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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…
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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...
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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...
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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…
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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...
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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…
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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...
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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…
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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…
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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…
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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...
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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...
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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…
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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...
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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...
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How To Make Healthy Eating Feel Easy & Sustainable | Ft. Earthy Jane (Jane Olivia)
Ep 115: In this episode of Strength To Build, I sit down with wellness creator, private chef, and recipe developer Jane Olivia, also known as Earthy Jane, to talk about how to make healthy eating feel simpler, more realistic, and actually sustainable. We dive into the biggest ways women...
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The Dense Bean Salad Girl: Violet Witchel on Meal Prep, Grocery Staples, and Eating Well All Week
Ep 114: You've probably seen the dense bean salad all over your feed — and today I'm sitting down with the woman who started it all. Violet Witchel is a food creator who turned a simple, practical meal into one of the most viral food trends on the internet, and in this episode she's letting us…
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AMA: How To Train Your Core, Stress & Weight Gain, Increasing Your Metabolism, Cardio Without Muscle Loss, Protein On Rest Days & MORE!
Ep 113: In this episode of Strength To Build, I’m answering another batch of some of your most recent fitness and nutrition questions — from how to actually train your core for both strength and aesthetics, to why fat loss can stall even when you feel like you’re doing everything right. We break...
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The Top 5 Variables That Actually Drive Results
Ep 112: In this episode, I break down the top 5 variables that actually drive results when it comes to building muscle, losing fat, and changing your body composition. We talk about what progressive overload really looks like, why intensity matters more than most people think, and how your…
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Reverse Dieting 101: How to Eat More To Break Through A Plateau Without Gaining Fat
Ep 111: In this episode of Strength To Build, we're talking about all things "Reverse Diet!" If you feel stuck eating low calories just to maintain your weight or have hit a plateau but still have body fat you want to lose, this episode is for you. We cover: what it is, how your metabolism adapts...
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Your 8 Week Summer Body Blueprint
Ep 110: In this episode of Strength to Build, I’m breaking down my new 8 Week Summer Prep Plan that I am so excited about! A fun, at home, Db Only program built with cardio progressions. In this episode, we cover: •How 8 weeks can be enough time to see and feel a real difference •How to use...
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AMA: Postpartum Pancake Ass, How To Reverse Diet Without Gaining Weight, What To Do If Tummy Is Flabby But Don't Need To Lose More Weight + More!
Ep 109: In this episode of Strength to Build, we are answering your guys' questions per usual !! We talk about some current discounts, things I'm loving and then we get into why postpartum pancake ass is a thing and what to do about it. We talk a lot about tips for eating throughout pregnancy…
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AMA: What Actually Makes A HIIT Workout Effective, How To Know If You're In A Calorie Deficit, When To Start Getting Ready For Your Wedding & More!
Ep 108: In this AMA episode of Strength To Build, I’m answering your biggest fitness questions—from what actually makes a HIIT workout effective, to how long you really need to get in shape for your wedding. We get into what matters most for fat loss (steps vs workouts), how to know if you’re...
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AMA: Why Pilates Works For Some People More Than Others, Walking For Fat Loss, Nutrition Around Training & More!
EP 107: We're back with another AMA episode! I’m answering your guys' questions about the difference between my training programs, why different types of workouts produce different results for different people and protein choices to be aware of when paying attention to calories. I also explain…
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AMA: Signs Cardio Is Hurting Your Strength, How Long To Stay In A Surplus, Increasing Weight Without Losing Form & More!
Ep 106: In this AMA episode of Strength To Build, I’m answering your guys' questions!! We're talking about how alcohol actually affects progress, how to combine cardio with strength training without sabotaging muscle growth, and how to approach a muscle-building phase without panicking about…
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10 Surprising Reasons You’re Bloated (That Have Nothing to Do With Food Intolerances)
Ep 105: In this episode, we break down the surprising (and often overlooked) reasons you might feel puffy, backed up, or like food/water is just sitting — even when you’re eating clean and exercising. We cover how stress, under-eating, dehydration, hormones, alcohol, and even how quickly you eat...
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Fall Off Your New Year’s Goals? Do These 5 Things to Reset.
Ep 104: This episode of Strength To Build, we are talking about the inevitable moment that motivation dips and consistency starts to feel harder than it did in January. Instead of starting over (again!!), we’re talking about how to reset in a way that actually sticks and allows you to continue...
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My Exact Night-to-Morning Routine for a Successful Morning Workout!
Ep 103: In this episode of Strength To Build, I'm here to remind you that consistency doesn't come from motivation, it comes from discipline, and discipline is EASIER when you're environment supports your goals. Today I go through my exact night-to-morning routine that sets me up to wake up…
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AMA: Carb Cycling, How To Break The Habit Of Constantly Snacking, How Long Can You Be In A Calorie Deficit, & More!
Ep 102: Back to back "ask me anything" episodes?! (SUBMIT MORE QUESTIONS BELOW ANYTIME!) In today’s “Ask Me Anything” episode, Chelsey is answering four more recently submitted questions + sharing some current favorites, including a TikTok brow pencil she’s loving, backless sports bras, Aritzia...
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AMA: Are 5AM Workouts Bad For Hormones, How To Balance Running With Strength Training, How Training Impacts Insulin & More!
Ep 101: In today's "Ask Me Anything" episode, Chelsey is answering four of your most recent questions + goes over some updates including her upcoming trip to Hawaii, the bread making trend on TikTok, and the NEW February App Program! She talks about insulin without fear-mongering, whether early...
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How I'm Using Chat GPT To Help Me With Food Logging + Recipe Creation
EP 100!! - On this episode of Strength To Build, Chelsey is diving in on some helpful ways she's been using chat to log food, create recipes, and find trends in her current routine so that she can optimize protein intake, carb timing, restorative time, and cooking. If you're doing something…
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Carbs Around Training: How to Use Them to Train Better, Recover Faster, and Still Lose Fat
Ep 99: In this episode of Strength To Build, Chelsey breaks down exactly how and why carbohydrates support your training, recovery, hormones, and fat loss goals, and how to use them strategically instead of emotionally. If you’ve ever felt tired in workouts, stuck in your progress, scared to eat...
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5 Of Your Top Fat Loss Questions, Answered! (Part 2)
Ep 98: Prepare to love this episode! Today we're diving in on some of your most asked fat loss questions in a way that makes the "why" simple to understand. We cover realistic timelines, why your weight might go up when you start lifting, the role of walking versus strength training, and how to...
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5 Of Your Top Fat Loss Questions, Answered! (Part 1)
Ep 97: In this episode, I’m answering five of the most common fat loss questions I hear from women — the ones that keep you stuck in cycles of dieting, second-guessing, and never quite feeling like you’re doing it “right.” We talk about: How to lose fat without sacrificing muscle Whether you…
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THE MAIN HABITS MY CLIENTS CREATE TO GET RESULTS ALL YEAR LONG
EP 96: In this episode of Strength To Build, I share my approach to building sustainable fitness habits—and why I don’t believe in extreme challenges like 75 Hard. Instead of changing everything at once, I focus on making small, manageable changes that eventually become automatic. We talk about…
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5 Thing I'm Doing To LOCK IN For The Rest Of The Year
Ep 95: We're not "I'll start in January" kind of people. In this episode, Chelsey breaks down why the habits you maintain (or abandon) during chaotic seasons quietly shape who you become next year—and how to build consistency when motivation is low and life feels full. You’ll learn how to anchor...
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AMA: How To Feel Your Glutes More, Effective Warm Up Routine, Should You Cut Or Bulk First & More!
Ep 94: On this weeks episode of Strength To Build, Chelsey does her fav AMA + a quick little mix of things she's loving this week. PS: If you leave a Spotify comment or send a podcast review to [email protected], I’ll set you up with one month of my online training plans (bodyweight…
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The Secret to a Pain-Free Workout: Dr. John Rusin's Warmup Blueprint
Ep 93: In this exciting episode, Chelsey sits down with Dr. John Rusin, an internationally recognized strength coach, physical therapist, and injury-prevention expert with nearly two decades of elite-level experience training MLB All-Stars, NFL All-Pros, Olympic gold medalists, and...
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Reverse Diets, Ozempic, Fat Loss Plateaus, Postpartum Muscle Building, Smart Calorie Cuts & More With Dr Emily Dow
Ep 92: In this follow-up conversation with Dr. Emily Dow, we dive deeper into our Advanced Training & Nutrition Online Program and what clients can expect inside. We break down the real journey of one of our clients who’s currently down 13 pounds, including some of the exact protocols that Emily...
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AMA: Minimal Effective Dose Strategy For Fat Loss, When To Ramp Up Weights Postpartum, How To Improve Progress At Home With Just DB's and More!
Ep 91: In this Ask Me Anything episode of Strength To Build, Chelsey answers the most common questions you guys are asking right now about getting stronger, lifting heavier, navigating postpartum training, and seeing real results with minimal time. In this episode, we cover: • How to start…
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How To Enjoy The Holidays Without Crashing Out About Your Progress
Ep 90: The holidays don’t have to derail your fitness or make you feel like you’re “starting over” come January. In this episode, Chelsey breaks down how to approach the holiday season with balance, strategy, and zero guilt — so you can enjoy yourself and stay aligned with your goals. We’ll…
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How Your Gut Health Shapes Fertility, Fitness, and The Future Of Your Children With "Tiny Health"
Ep 89: Today on Strength to Build, Chelsey sits down with Cheryl Sew Hoy, the founder and CEO of Tiny Health, to unpack the fascinating world of gut health — from fertility and pregnancy to postpartum recovery and fitness. Tiny Health is the first at-home gut test designed specifically for adults...
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Hot Take: Your Slow Light Weight Workouts Are Actually Chipping Away At Your Longevity
Ep 88: In this episode, Chelsey breaks down the science of Type I vs. Type II muscle fibers — and why most people never actually train the ones that matter most for longevity, strength, and athleticism. You’ll learn: What Type I (slow-twitch) and Type II (fast-twitch) fibers actually do Why we...
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AMA: Spin Class For Sprint Interval Training, Tips For Easy Meal Prep, Hormone Testing, C Section Recovery & more.
Ep 87: In this episode of Strength To Build, Chelsey talks about an upcoming job she's *manifesting* and then gets into your guys' questions of the week! She goes over her hair mineral test analysis, c section recovery, if spin class is a good option for sprint interval training, goals postpartum...
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The Rep Range You’re Probably Avoiding — and Why You Need It
Ep 86: In today's episode of Strength To Build, Chelsey talks about how it's common for people to spend their training years in the 8–12 rep range — but spending some time in the 1-5 rep range has HUGE benefits that most women are skipping. She explains WHY training in the 1–5 rep range is one of...
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ABOUT THIS SHOW
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!
HOSTED BY
Chelsey Rose
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Frequently Asked Questions
How many episodes does Strength To Build have?
Strength To Build currently has 134 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Strength To Build about?
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...
How often does Strength To Build release new episodes?
Strength To Build publishes regularly with 134 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Strength To Build?
You can listen to Strength To Build on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Strength To Build?
Strength To Build is created and hosted by Chelsey Rose.
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