Strength To Build

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 know exactly how to build it.We talk about how the dense bean salad came to be, what Violet was actually trying to solve for when she first made it, and how it grew into something way bigger than she ever expected. Violet breaks down exactly how she thinks when she's building a salad — what staples she always grabs at the grocery store, how to swap ingredients and flavors to keep things fresh, and how to build a dressing that ties it all together.We also get into the practical side of things — how many people one batch serves, how to use it throughout your week, and why the no-lettuce approach is a total game changer for meal prep. Plus she shares some of her favorite variations, including her viral Mediterranean original and her mouthwatering steak tzatziki version.If you're a busy person who wants to eat well without spending hours in the kitchen every day, this one is packed with ideas you can use starting this week.Follow Violet on TikTok and Instagram and check out her Substack for weekly recipes.__________________________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3Want 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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 down what’s really happening with stress and weight loss, how to increase your metabolism the right way without gaining unwanted fat, how to balance cardio without sacrificing muscle, and why protein still matters on rest days. This episode is all about helping you understand the why behind your training and nutrition so you can make smarter decisions and see better results.__________________________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!Programs:8 Week Summer Prep Plan---------------------------------------------------EQUIP PROTEIN POWDERhttps://www.equipfoods.com/CHELSEY15CODE: CHELSEY15Want 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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 workouts need to actually create a reason for your body to adapt. I also cover the role of protein and calories, why recovery is just as important as training, and how consistency over time is what makes everything work.I also touch on the biggest things people tend to focus on that don’t actually move the needle—and why simplifying your approach is usually the missing piece.__________________________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!Programs:8 Week Summer Prep PlanWant 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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 during fat loss, and how to increase your calories in a way that supports your body instead of working against it. I walk you through exactly who should reverse diet, how to do it step-by-step, and what to expect along the way—including why the scale might go up and when that’s completely normal.We also get into the mental side of being scared to eat more, and how to know when your body is ready to stop reversing and either maintain or move into your next phase.If you’ve ever felt like your metabolism is “broken” or you’re afraid to eat more because you’ll gain weight—this episode will give you the clarity and confidence to approach it the right way.Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Programs:8 Week Summer Prep PlanBuild a Bump Pregnancy Program Shop the things I’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 strength training and progressive overload as your foundation•The right way to incorporate cardio without burning out or losing muscle•NEAT — the most underrated fat loss tool nobody talks about enough•How to hit your protein, use calorie awareness as a tool (not a rule), and stop the crash diet cycle for good•Why sleep, stress, and recovery are quietly running the show•A week-by-week breakdown so you know exactly what to focus on and whenSUMMER PREP PLAN IS 20% OFF UNTIL APRIL 19TH, 2026Use code "SALE"- GET IT HERE_______________________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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, how to maintain & rebuild strength postpartum and we get into our convo on reverse diets.LINKS MENTIONED:$30 off your first week with MacroPlate (use code CHELSEY30)BUILD A BUMP Pregnancy Program ($100 off until April 15th, 2026)Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 actually in a calorie deficit, and simple high-protein snack ideas that make consistency easier.I also break down one of the most frustrating situations: working out consistently but not seeing changes in body fat—and what’s usually missing when that happens.If you’ve been putting in effort but feel stuck or unsure if you’re doing things “right,” this episode will give you clarity and direction.__________________________________________________________________________________________________$100 off NEW PREGNANCY PROGRAM "BUILD A BUMP"Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 why Pilates can produce great results for some people but feel ineffective for others, and what the science of mechanical tension tells us about building muscle.Finally, we discuss walking as a fat loss tool, why it works so well (especially initially), and what to consider if your step count is already high but fat loss has slowed._______________________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE! (Use code BUILD20 for 20% off your first month!)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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 small increases in body weight.I also break down practical strategies for increasing weights in the gym without sacrificing form, and what actually matters outside of your workouts if fat loss is your goal._________________________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE! Use code "build20" for 20% off your first month!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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 can all influence digestion because after all, it's so easy to have a few days of stress, a few drinks, less water and before you know it, you're also about to start your period and you just wonder how in the world you're supposed to reset. We're going to go over why bloat happens, how it happens and what to do + what NOT to do to get over the hump._________________________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 working your way to results.In this episode, I walk you through five simple but powerful shifts to help you rebuild momentum without burning yourself out:How to change your mindset when you feel like you “fell off”Why reframing the goal makes consistency easierHow to identify your nucleus habit — the one thing that matters mostWhy fixing your environment beats relying on willpowerHow setting a short timeline helps you reset without pressureIf you’ve been feeling stuck, overwhelmed, or frustrated with yourself, DON'T! This episode will help you come back to the basics and move forward with clarity and confidence.If you want something simple to refer to next time you're in a slump, I created a little Free Reset Checklist you can save on your phone and come back to anytime you feel off.Comment "RESET" on my latest post on Instagram and I’ll send it !_______________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 early, feel calm (not rushed), and actually want to train before the day starts. With a little preparation, nervous system support, and habit stacking, your routine can thrive anytime of day.What we cover:The nighttime habits that make early mornings easier (even when I’m tired)How I wind down so my body and brain are ready to wake up earlyMy full morning workout routine from the moment I wake up to the moment I see my first client of the day.The supplements I personally use and whyWhy January workouts feel different (and better) ??How visualization and intention-setting help me every dayWhy I never skip my warm-up — especially for early trainingThis episode is meant to show you that successful mornings are built the night before, and that consistency comes from systems, not discipline.If you want the full breakdown with exact details, and product links + mid day details, head to my latest Instagram post and comment SCHEDULE — I’ll send you everything! (it's cute too).___________________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 oversized striped tees (specifically), and an easy high-protein lunch or dinner idea that's not revolutionary but it is a good reminder if you need something quick. She breaks down her tips on how to break habits like constant snacking or always needing dessert, if eating (or not eating) carbohydrates for fat loss is a thing and whether carb cycling is actually necessary + how long you can realistically stay in a calorie deficit, and how she’s approaching summer prep training.Episode Questions:How do I break habits like constant snacking or always needing dessert?How and when should I eat carbs for fat loss — and do I need to carb cycle?How long can I realistically stay in a calorie deficit before taking a break?Is Chelsey doing any kind of summer prep training — and what does that actually look like?______________________________________________________________________________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 morning workouts are actually an issue for women, what to do when progress feels stalled (even if you feel like you're doing everything right), and how to balance running with strength training without burning out.Episode Questions:What role does insulin plays in nutrition, muscle, and fat loss?Are 5am workouts are actually “bad” for women or hormones?What should I do if I feel like I'm doing everything right but not seeing progress?How do I balance running 4x’s per week + strength training - what are the best compound exercises for runners?-----------------------------------------------------------------------Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Shop the things i’m loving HEREFollow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 similar that is helpful to you - share it via a comment or review!--------------------------------------------------------Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 carbs, or confused about whether carbs help or hurt fat loss — this episode is for you.You’ll learn what carbs actually do in your body, how they reduce fatigue and improve performance, why they matter for muscle recovery, how to adjust carbs on training vs rest days, and how to decide how many carbs you personally need based on your body and your goals.This episode will help you stop under-fueling, start training better, and build a healthier relationship with food and performance.In this episode, we cover:What carbohydrates do in the body and why they’re the primary fuel for strength training and high-intensity workHow muscle glycogen works and why low glycogen makes workouts feel harder than they shouldWhy carbs before training reduce both physical fatigue and perceived effortHow carbs after training support recovery, glycogen replenishment, and muscle preservationHow insulin works as a “shuttle” hormone to help deliver nutrients into muscle cells post-workoutWhy carbs + protein post-workout support better recovery than protein aloneHow to think about carbs on non-training days (without cutting them completely)How to decide how many carbs you need on training days vs rest daysHow to adjust your intake based on energy, performance, hunger, and recoveryWhy under-fueling feels disciplined but actually slows progress and increases burnoutIf you’ve been trying to “eat less and train more” and feeling exhausted, stuck, or frustrated — this episode will help you reframe carbs as a tool, not a threat.-----------------------------------------------BodyBio Supplements:https://bodybio.com/CRHOne time discount of 15% offApply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 approach fat loss without losing muscle.What We’ll Go OverIs walking enough for fat loss?Why you might gain weight when you start liftingCan you recomposition (lose fat and gain muscle at the same time)?How long fat loss actually takesThe fastest way to lean out for summer, a wedding, or a tripWhether you’re just starting your fitness journey or trying to get leaner without losing hard-earned muscle, this episode will give you the science-backed answers and actionable tips you need to decide what's right for you!!--------------------------------------------------------Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 muscleWhether you should cut calories or reverse diet firstWhy you might not be losing weight even though you’re training consistentlyHow many calories you actually need for fat lossAnd whether tracking macros is necessary for resultsThis episode will help you understand why your body responds the way it does — so you can stop chasing extremes and start building a process that actually works.In Part 2, we’ll cover leaning out for events, walking for fat loss, why lifting can cause weight gain, whether recomp is real, and how long fat loss actually takes.---------------------------------------------------------Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 why I like to start with movement first, how increasing steps and workout consistency can naturally improve nutrition, and why repeating workouts (instead of doing random ones) is key for real progress.I also dive into the mindset side of health, especially around stress eating and using tools like breathing and awareness to change habits without restriction. Using a real-life example, I walk through how to simplify an overloaded routine and create a more intentional, balanced plan that actually supports long-term goals.This episode is all about doing less—but doing it better—and building habits that last.------------------------------Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 simple routines even while traveling, why doing small things just for yourself matters more than ever, and how to reframe what a real reward actually is. This episode also challenges you to reflect on the goals you set this year—and reminds you that there is still time to follow through.If you’ve been feeling off-track, overwhelmed, or tempted to wait for a “fresh start,” this conversation will help you refocus, recommit, and move forward with intention.In this episode, we cover:Why discipline matters most when structure disappearsHow to build flexible routines that survive travel and busy daysJames Clear’s concept of identity-based habits and why they workThe importance of doing things that are just for youHow false rewards sabotage consistencyThe psychology behind keeping promises to yourselfHow to reflect on this year without guilt—and still make progress---------------------------Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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, home DBs, and full gym included).Things I’m Loving Right NowAudiobooks on SpotifyAquaphor/Vaseline on my eyelashesTarget matching pajama sets (I have a problem)Listener Q&AGlutes: What to do if you never feel your glutes working + the exercises that usually fix itWarm-Ups: How to build a simple, effective warm-up if you’re an intermediate or advanced lifterCalories: How to get a realistic estimate for fat loss when you train 5x/weekBulk or Cut?: How to know which phase you should start withFalling Off: What to do when you fall off for a week (or a month) and if your progress is actually goneContent Creation: How I film + make content with a baby and still grow my business---------------------------------------------Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 world-record-holding powerlifters.They dig into his new book, Pain-Free Performance, to clarify common misunderstandings about foundational training principles like breathing and bracing, and to walk through his signature “6-phase dynamic warm-up” step-by-step.Named a “Top 50 Health & Fitness Expert” by Men’s Health, Dr. Rusin has pioneered a health-first, pain-free approach to performance that has transformed athletes and everyday clients alike. He shares invaluable insights and practical strategies to optimize your fitness routine, whether you're a beginner or a seasoned athlete.Here’s what you’ll learn:Building a Strong Foundation: Discover how proper breathing and bracing techniques can revolutionize your strength-training routine.Effective Warmup Strategies: Learn about Dr. Russin's innovative six-phase dynamic warmup routine that enhances performance, prevents injuries, and boosts your posture.Tailored Training Tips: Find out how to personalize your warmup and workout routines to fit your unique needs and goals.Corrective Exercises: Get practical advice on incorporating corrective exercises and activation drills to improve movement quality and target key areas.Optimizing Performance: Understand the importance of central nervous system stimulation in maximizing your workout effectiveness.Don’t miss this episode packed with expert tips and actionable advice to help you train smarter, stay injury-free, and build a resilient, unbreakable body.Dr. John Rusin Websitehttps://drjohnrusin.comDr. John Rusin on Instagram:  360K+ Followershttps://www.instagram.com/drjohnrusinDr. John Rusin on Facebook https://www.facebook.com/drjohnrusinDr. John Rusin on YouTubehttps://www.youtube.com/@Dr.JohnRusin-------Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 used and WHY. We also dive in on postpartum nutrition, energy intake, calorie burn from breastfeeding, if it's possible to build muscle at this stage and how to adjust cal intake or energy output once milk supply stops.Lastly we touch on ozempic - who it can really work for and which population it won't necessarily help.If you're interested in learning about:• Smart calorie cuts + why to avoid under-eating• Reverse diets and why they actually work• What to do when you hit a plateau• Postpartum weight loss + building muscle after birth• What happens when you stop burning milk-production calories• Ozempic: who it’s for and who it’s notThen tune into this episode + share it with someone if you find it useful! INTERESTED IN APPLYING FOR ADVANCED TRAINING AND NUTRITION? APPLY HERE.As always if this show brings you any value - please leave a comment on Spotify or a review! (Screenshot and send to [email protected] to be entered to win 1 free month of personalzied online training with Chelsey!).--------------Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 lifting heavier when the gym feels intimidating, including realistic dumbbell and kettlebell starting points and what Chelsey’s clients typically use.• The #1 most important factor for results• Postpartum strength guidelines — how to know when your body is ready to ramp up weights again and how to progress safely.• How to make at-home workouts truly effective even with just dumbbells, kettlebells, and limited space.• The minimal effective dose for busy women who want strength gains and fat loss without spending hours in the gym.Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 cover:Mindset: Why one day (or even a few) won’t undo months of consistent effort — and how to keep your perspective in check.Workouts: How to stay active before and during travel — from quick 20-minute sessions on the app to bodyweight or banded workouts that fit anywhere.NEAT (Non-Exercise Activity Thermogenesis): Easy ways to stay moving without “working out” — like helping clean up, running errands, or walking with family.Food: Simple ways to feel balanced while still enjoying your favorite foods — bring protein and fruit, and keep small parts of your routine intact.Boundaries & Habits: How to set light, flexible boundaries that support you — like capping drinks, skipping late-night snacking, or stacking habits (walk before lunch, workout before meals, etc.).Whether you’re traveling, hosting, or just trying to stay consistent through the chaos, this episode will help you approach the holidays with confidence and intention — not restriction.Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 and babies, using advanced shotgun metagenomic sequencing to give an in-depth look at the microbiome. Cheryl shares how understanding your gut can transform not only digestion and immunity but also hormone balance, metabolism, and even your baby’s lifelong health.Whether you’re trying to conceive, healing postpartum, or simply aiming to feel more energized and strong, this episode will help you understand how gut health influences everything — and what actionable steps you can take to start optimizing it.WANT TO TRY TINY HEALTH? USE MY CODE "CRH" FOR $20 OFF YOUR FIRST ORDER💡 Key Takeaways:Your gut microbiome starts shaping your health long before symptoms appear.The microbiome connection between mom and baby begins at birth — and small choices can have lifelong effects.A targeted gut test can reveal root causes behind common issues like fatigue, bloating, or hormonal imbalances.Supporting gut health can improve metabolism, mood, and training recovery for active women.🔗 Connect with Cheryl & Tiny Health:Website: tinyhealth.comInstagram: @tiny.health"Submit a question to the show"

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 doWhy we start losing Type II fibers as we age — and how that impacts strength, power, and independenceThe difference between moving slowly and producing force quicklyHow to train your fast-twitch fibers with proper resistance training, not just cardioThe link between fast-twitch muscle preservation and fall prevention, metabolism, and longevityThis episode will help you understand why building strong, powerful muscles isn’t just for athletes — it’s essential for everyone who wants to age well and move with confidence.Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 and more!She ends the episode reminding listeners that they can apply to work virtually with herself and Dr Emily for both training and nutrition by filling out this application.Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

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 the most underrated and important tools for building real strength, muscle, and confidence.You’ll learn:What actually happens in your body when you lift in the 1-5 rep rangeHow to warm up for itHow low-rep training builds the foundation for long-term muscle growthHow to safely program 3–5 rep work into your week — even if you’re new to lifting heavyWhen NOT to do 1-5 repsChelsey also shares how she uses low-rep training with her clients to help them break through plateaus, build glute strength, and feel more confident in the gym.Do you want a FREE customized workout program built specifically for you by Chelsey? Leave a review or a comment and send a photo of it to [email protected] to enter to win!Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 85: In today’s episode, Chelsey gets real about the common habits holding women back from seeing results — even when they think they’re “doing everything right.”These are the tough-love conversations she’d have with clients if she wasn’t afraid to hurt their feelings — because sometimes, you need a coach who tells it like it is.You’ll hear Chelsey’s unfiltered takes on:Why you can’t say you’re “not losing weight” if you’re averaging under 7,000 steps a dayThe truth about “eyeballing” vs. actually knowing your intakeWhy alcohol doesn’t make you fat — but your weekend habits might beEmpty calories are ruining your progressYou eat out more than you realizeIf you’re ready for some honest accountability and practical advice that actually works, this episode is for you!!Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 84: In this week’s Ask Me Anything episode, Chelsey is answering your most-recent fitness and lifestyle questions. From building muscle to navigating busy schedules, here’s what she covers:Muscle Maintenance → Everyone talks about building muscle, but what does maintaining it actually look like in real life?Weekly Splits for Busy Moms → How to structure training with a toddler and a full-time job.My Current Playlist → What I’ve been listening to during workouts lately.Wedding Prep Strategy → Should you follow my wedding prep plan if you’re a year out from your big day?Progression Principles → How to know when it’s time to increase weights and the right pace for progression.October's New Team Workout Starts Tomorrow Oct 1st In The App! Home And Gym Workouts - Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 83: If you’ve ever wondered why your workouts don’t seem to be changing your body anymore, the answer might be simple: you’re not using progressive overload. In this episode, Chelsey breaks down exactly what progressive overload is, why it’s non-negotiable for strength, muscle growth, and even fat loss, and how to apply it in your own training without burning out.We’ll cover:What progressive overload really means (in simple terms)Why your body stops changing when you do the same workoutsDifferent ways to apply progressive overload beyond just lifting heavierThe most common mistakes people make when trying to progressWhy it matters whether your goal is strength, muscle, or fat lossPractical examples you can use this week to start progressingBy the end, you’ll know exactly how to move from “working out” to actually training with purpose — and that’s when results start happening.Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 82: In this episode of the Strength To Build Podcast, I’m breaking down why weekends feel harder, how they can erase your progress, and practical ways to enjoy life without starting over every Monday. You’ll walk away with mindset shifts, simple strategies, and a fresh perspective on how to create balance that actually works long-term.What You’ll Learn in This Episode:Why weekends tend to throw us off track (and the psychology behind it)How just 1–2 days of overindulgence can erase your weekly calorie deficitThe truth about alcohol, recovery, and your training resultsMindset shifts to move away from “on/off” thinkingPractical strategies to enjoy social events, eat out, and still hit your goalsHow to reframe success so weekends become part of your progress — not the reason you keep restartingStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 81: In this episode of Strength To Build, Chelsey starts by talking about what she's currently loving, her giveaway with Justin Hai, and the exciting new training and nutrition package now being offered with Emily Dow, PhD. (Pssst, there's only 3 spots available to work with Chelsey & Emily at a discounted rate ... ! Book a consult call here if you're interested! First come, first serve.)Then she gets into some of your guys' most recent questions!What’s the easiest, most efficient way to food log without using myfitnesspalHow do I train while on vacation with minimal equipmentWhat do you recommend for warming up pre workout?For body recomp do you focus on specific calories and protein or do you need specific fats and carbs as well?Im 3 months postpartum and I’m so scared to start doing core workouts - when is it safe to start?When doing compound super sets from upper to lower body, does the rest for one body part at the end of that exercise or at the end of the overall set?Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 80: In this episode of Strength To Build, I sit down with Justin Hai—entrepreneur, author, and founder of "Rebalance Health" —to dive deep into the hormone that affects us all: cortisol.We break down what cortisol really is, why it isn’t always the “bad guy,” and how modern technology may actually be rewiring our stress response. Justin shares how simple lifestyle shifts (from sleep to screen time) can dramatically improve the way your body handles stress and why that's important if you're wanting fat loss or can't seem to escape the symptoms of menopause.Justin just released his new book, Stress Nation, which explores the intersection of stress, performance, and wellness. He gives us a sneak peek into some of the key lessons from the book, including practical strategies you can start applying today to improve your health.What you’ll learn in this episode:The #1 reason cortisol impacts your body, energy, and long-term healthWhy too much (or too little) cortisol can affect fat loss, muscle gain, and recoveryThe hidden ways technology elevates stress and what to do about itHow supplements can support you and why some simply don't workHOW TO ENTER THE GIVEAWAY!!Follow @rebalancehealth + myself if you're not already :) (@chelseyrosehealth)Comment on my latest post & tell me what actually really helps you destress. Giveaway CLOSES Sept 9th.I will pick THREE winners to win Justin's NEW BOOK "Stress Nation" + your choice of 1 of 3 bundles Bundle 1 - Melomints + DREAM (good for everyone)Bundle 2 - Menomints + DREAM (best for menopausal women)Bundle 3 - Manmints + DREAM (for the men in your life!)Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 79: In this episode of Strength to Build, Chelsey answers YOUR questions. Here's what is covered in today's AMA episode:How to maintain once I'm at the muscle mass/physique I want to be at.Can 20 minute workouts actually make a difference? I’m having a hard time doing anything much longer but I also feel like even those are a waste of time.Tips for working late in the service industry - I get home at 2/3am and am super hungry, is it better to eat to hit your protein or no because you’re about to go to sleep?What has it been like transitioning from in person to online training after baby?Did you do anything specific for hip mobility/pelvic floor strength while pregnant?What to do about SI joint pain, tight hip flexors (postpartum)In this Episode:Beam Dream PowderStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 78: In this episode, Chelsey shares her personal plan for losing fat once she finishes breastfeeding — breaking down the exact steps she’ll take and the mindset behind them. She also highlights common mistakes women make when attempting fat loss and why they tend to make people more frustrated. As a new mom, Chelsey discusses how she’s currently prioritizing strength and recovery while maintaining her milk supply, and what will change once she transitions out of breastfeeding. This episode is perfect for moms and women who want a realistic, research-backed perspective on sustainable fat loss — without the gimmicks, all-or-nothing thinking, or crash dieting.In this Episode:- Protein Powder I'm LovingStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 77: In this episode of Strength To Build, Chelsey is answering all things pregnancy and postpartum training—from how to train your body before birth to how she personally returned to fitness after giving birth.Questions we cover:🧠 Does body composition ever go back to pre pregnancy??🍼 Weight loss while breastfeeding—what’s realistic and what’s not🔄 How did you choose your postpartum training routine?💥Exercise/lifting routine for someone trying to get stronger BEFORE pregnancy - what should I focus on?🧘‍♀️ Top ways to reconnect to your lower abs postpartum (without my glutes or upper abs taking over?)This episode is packed with real talk and practical strategies whether you’re pre-pregnancy, pregnant, or postpartum and trying to feel like you again.Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 76: Are you stuck doing endless donkey kicks and wondering why your glutes aren’t growing? In this episode of Strength to Build, Chelsey breaks down the real science behind building strong, defined glutes.You’ll learn why mechanical tension is the #1 driver of growth (not burn), how to actually structure your workouts for results, and the most common mistakes keeping women from seeing glute gains.🔍 What You’ll Learn:Why banded circuits and high-rep workouts aren’t enoughHow to apply progressive overload to glute trainingThe best exercises for full glute developmentHow often to train your glutes (and when to rest)Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 75: In this Ask Me Anything episode, Chelsey is answering YOUR questions—from training strategies to fat loss tips, snacking struggles, and even her own personal boundaries around alcohol.We get into:💪 The real purpose of single-sided exercises (and when to program them)🥤 How to think about drinking alch when it comes to your results🕒 If it’s okay to break the 1-hour app workouts into two 30-minute sessions🔥 The best way to kick off a calorie deficit and know when to adjust calories🍪 What to do if snacking is wrecking your results🏋️‍♀️ How to lift heavier with dumbbells when your grip gives out before your legsIf you’ve ever felt stuck in your fat loss journey, unsure how to structure your training, or just want real talk around building sustainable habits—this one’s for you.Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 74: In this episode, I’m answering a listener’s question: "I've been in a plateau for almost 2 months after losing 20kg—what do I do?"If you've experienced major fat loss but the scale won't budge anymore, this episode is for you. I break down:Why plateaus are normal (especially after significant weight loss)How metabolic adaptation plays a roleWhat to audit in your tracking habitsHow diet breaks can reset your system and improve adherenceWhy shifting your focus to strength, glute growth, and body recomposition might be the moveThe role of NEAT, sleep, and stressWhat kind of data actually matters (hint: it’s not just the scale)Sometimes, the body just needs a break—and sometimes, it's time to level up your strategy.*****************************************************Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 73: In this episode of Strength to Build, Chelsey dives into the practical strategies that allow her clients to build a healthy, strong body without obsessively tracking every calorie or macro. If you’re tired of logging every bite or you find tracking too stressful, this episode breaks down how to stay consistent and see real results using flexible, sustainable habits that don’t involve MyFitnessPal.🔑 Main TakeawaysYou don’t have to count calories forever to get results.Intuitive eating can work if you have foundational habits in place.Tracking can be a useful tool, but not a lifelong requirement.Structure, portions, and consistency matter more than perfection.You can get leaner, stronger, and feel more freedom without obsessing over numbers.Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 72: If you’ve been stuck doing more and more exercises without seeing better results, you might be wasting time on junk volume. In this episode, we break down exactly how to use training volume to build muscle and strength efficiently—without burning out.You'll learn:What training volume actually means (and how to track it)Why “hard sets” matter more than sets x reps x weightHow to count volume on compound lifts like squats and hip thrustsHow many weekly sets you really need for muscle growthWhat junk volume is, how to spot it, and how it slows your resultsWe’ll also talk about when to progress, and how to split volume across your week based on how often you train. Whether you’re lifting 2x or 5x per week, this episode will help you stop guessing—and start growing.Links Mentioned: DM me “STRONG” to learn more about your exclusive discount for 1:1 coachingStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 71: In this episode of Strength to Build, Chelsey dives into why strength training is a far more effective approach for fat loss and sustainable results than constant high-intensity cardio. You’ll learn what a “good workout” actually looks like, what signs of progress to track instead of sweat or soreness, and how to structure your week for results without burnout.Whether you're stuck in the “sweat = results” cycle or just want to understand why lifting is so powerful for body composition, this episode will shift your perspective and help you train with purpose.What You’ll Learn:Why sweat, soreness, and breathlessness don’t equal progressThe metabolic benefits of strength trainingHow high-intensity workouts can backfire hormonallyWhat a smart, sustainable weekly workout split looks likeHow to redefine success in your fitness routineResources & Links:Share this episode and tag Chelsey on instagram @chelseyrosehealthLeave a review if this episode resonated with youStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 70: In this powerful and personal episode, I sit down with Leah Van Dale — former WWE superstar, NFL cheerleader, entrepreneur, and soon-to-be mom of two — to talk about the real story behind her WWE departure, her physical and emotional recovery after a miscarriage followed by a birth that led to a condition called drop foot, and we get into the inspiration behind her new brand Snatch.Whether you're a wrestling fan, a mom, an athlete, or just someone navigating major life transitions, this conversation will leave you feeling seen, supported, and hopeful.🎧 What We Cover:Leah’s journey from NFL cheerleader to WWE SuperstarThe truth behind her WWE departure and how it reshaped her goalsCoping with miscarriage and recovering from drop footWhat women should know about the condition and advocating for their healthStarting Snatch and pushing for better support for womenRaising a blended family with Corey GravesWhat’s next for Leah in this new season of life🔗 Connect with Leah:Follow Leah on Instagram @theleahvandale Learn more about Snatch: @snatchforherLINKS IN INTRO:- Macroplate food delivery - get $30 off with my code CHELSEY30- Cozy Earth - Get 40% off with my code "Strength40"- Discounted one on one training - get $75 off a month. Set up a call here and mention that you heard this episode. ________________________________________________________________________________________________Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 69: In this episode of Strength To Build, Chelsey sits down with actress, breast cancer survivor, and recent college grad - Miranda McKeon for an honest conversation about how her approach to health, fitness, and mental resilience helped her navigate breast cancer—diagnosed at just 19 years old.Miranda shares what her relationship with health looked like before her diagnosis, how she adapted her routine during treatment, and how she continues to rebuild both physically and emotionally after surviving cancer.This conversation is a reminder that fitness isn’t just about aesthetics—it’s a tool for strength, healing, and self-confidence. Miranda’s story is vulnerable, powerful, and filled with insight for anyone navigating a health challenge or supporting someone who is.Follow Miranda on Instagram: @mirandamckeonStart your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 68: In this episode of the Strength To Build Podcast, Chelsey shares her birthing story + gives advice on things to take to the hospital. She also talks about postpartum recovery after her emergency C-Section + the focus and timeline of her workouts postpartum. Use code "strength40" for 40% off all Cozy Earth Products!Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok He"Submit a question to the show"

Ep 67: In this Q&A episode, I’m answering some of your questions that seem to be coming from women who are training smart, eating intentionally, and still feeling a little stuck. If you’ve ever wondered how to *pause* those upper body gains, how you can break through a fat loss plateau without eating less, or whether it’s okay to rely on protein bars and shakes for daily protein intake — this one’s for you.I also dig into how to increase fiber without going carb-crazy, and how long it really takes to see results from creatine.💬 Questions I Answer in This Episode:“I don't want to gain anymore muscle in my upper body — how can I still lose fat without getting bigger up top?”“I train 3x/week, hit 12k steps, eat just below maintenance… but I still have fat to lose. What gives?”“Is it bad if half my daily protein comes from bars and shakes?”“How can I increase fiber without letting my carbs skyrocket?”“How long do I need to take creatine before I feel it working?”_______________________________________________________________________________________________Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 66: In today's episode Chelsey is walking you through how to stay consistent with your fitness goals when life isn’t ideal, without falling into the all-or-nothing trap. Life, work, family, social events, and finances will ALWAYS find a way to creep into your routine and try to derail you BUT there's a few things you can do and pay attention to that will help you stay consistent and feeling accomplished. 💬 In this episode, we cover:The 2–3 non-negotiables you need to define for your busy seasonHow to create a “minimum baseline” plan that still moves you forwardSmart swaps for workouts, meals, and habits when time is tightThe importance of momentum over perfectionMy own current season of life (prepping for birth!) and how I’m applying this in real-timeEmail a screenshot of your written and star review to [email protected] to receive my free top 5 easy to make, high protein meals!Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 65: In this episode of Strength to Build, Chelsey breaks down one of the most misunderstood concepts in fitness and nutrition: why eating more can actually help you lose fat. If you've been stuck in a low-calorie loop—feeling tired, frustrated, and not seeing results—this episode is for you! Chelsey explains how under-eating stalls fat loss, and why nourishing your body with enough food (especially protein) is key to long-term progress.🔔 Don’t forget to subscribe, share this episode with a friend who’s stuck in the low-cal diet cycle, and tag @chelseyrosehealth on Instagram if you found this episode helpful!Amazon Tank!Start your 7 day FREE trial of my new app HERE!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 [email protected] to inquire about one on one in person training.Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"