Strength To Build

Chelsey Rose

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

Play

Open in

24 episodes
weekly
Avg 40 min
English

Episodes 24

Newest Oldest Longest

All20 Unplayed20 In progress0 Played0

Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.

S4 · E130
September 15 · 38 min
I Built More Muscle Than I Wanted… Now What?
Ep 130: In today’s episode, we’re talking about something that doesn’t get discussed nearly enough in the fitness world: how to intentionally decrease muscle size in specific areas without losing your lean, toned look altogether. I break down whether you can actually “de-bulk” a specific body part, what happens when you decrease training volume and load, and why simply stopping strength training altogether probably isn’t the answer. We get into how heavy compound exercises can continue to provide stimulus to muscles you may no longer be trying to grow, how to adjust your exercise selection when your physique goals change, and the difference between training to build muscle vs. training to maintain muscle, strength and posture. I also share my own experience of realizing that some of the muscle I’ve spent years building—particularly through my shoulders and upper back—no longer aligns with the physique I personally want right now, and what I’m changing in my own training because of it. We cover training volume, intensity, progressive overload, exercise selection, nutrition, realistic timelines for muscle loss, maintaining definition while allowing muscle to de-scale, and why changing your training goals doesn’t mean giving up strength training altogether. If you love lifting but have ever wondered, “What if I don't actually want to keep getting bigger?” — this episode is for you. ------------------------------------------------------------------------------------------------------------------ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E129
September 8 · 35 min
Injured And Feeling Stuck? How to Adjust Your Goals Without Losing Your Progress
Ep 129: In today’s episode, I’m sharing how I’m staying on top of my fitness goals while working through an injury and not being able to train the way I normally would. I break my approach down into three main “buckets”: daily movement, nutrition, and your activity factor—and explain how I adjust each one when another area has to take a back seat. We talk about what I’m prioritizing while modifying my workouts, why an injury doesn’t mean you have to completely abandon your goals, and how to shift your expectations and habits so you can maintain as much of your progress as possible while still giving your body what it needs to recover. ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E128
September 1 · 38 min
AMA: Strength Training With The Goal Of Fat Loss, Weight Gain On Reverse Diet, Only Feel Quads In Squats, & More!
Ep 128: In this "Ask Me Anything" Episode, Chelsey is going through some recent things she's loving and then gets into some of your guys' most recent questions! She gets into what to do if you've been strength training and notice strength going up but don't feel any leaner...you actually feel puffier. She also gives an example of a reverse diet that may work well vs one that probably wouldn't and gives some specific tips about feeling glutes in knee dominant exercises + some conversations around cardio and calorie deficits. Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E127
August 25 · 42 min
The Truth About Peptides, Exosomes & Regenerative Medicine With Dr Jeff Gross
Ep 127: Today I’m joined by board-certified neurological surgeon and regenerative medicine specialist Dr. Jeff Gross to talk about what exists between traditional physical therapy and surgery. We break down peptides and exosomes, what treatments like BPC-157 are actually being used for, and what to look out for in order to make sure the treatments you're receiving are legitimate. We also talk about how long the benefits of these therapies may last, what happens when you stop using them, and why maintaining muscle and strength remains one of the most important pieces of protecting our health and function as we age. Book a free 30 min consultation with Dr Jeff Gross here. Explore his instagram here. ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E126
August 18 · 41 min
Why Running Feels Hard + Exactly What To Strengthen To Fix It (Upper Body Edition)
Ep 126: This week, we're continuing the conversation about building a body that feels strong and efficient while running—but this time we're focusing on the upper body. I break down how your breathing, core stability, thoracic mobility, and postural endurance all contribute to your running mechanics, plus exercises you can use in the gym to improve each one. We cover: How your diaphragm contributes to both breathing and core stability Why rib and pelvic positioning can affect your ability to breathe efficiently How your core stabilizes your trunk while your arms and legs move Why runners need thoracic rotation and mobility How to build the postural endurance needed to maintain good positioning as you fatigue Exercises like 90/90 breathing, dead bugs, bird dogs, Pallof presses, carries, face pulls, and more _____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. ** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E125
August 11 · 33 min
Why Running Feels Hard + Exactly What To Strengthen To Fix It (Lower Body Edition)
Ep 125: If you've ever wondered why running leaves your knees, hips, or calves feeling sore—or why running just doesn't feel as smooth as you'd like—this episode is for you. Today, I'm breaking down what your body is actually being asked to do with every stride and the specific strength, stability, mobility, and power qualities that help running feel stronger, more efficient, and more enjoyable. We'll cover: Single-leg stability Hip mobility Hip extension strength and power Push-off mechanics The role of your glutes, deep hip rotators, adductors, calves, and Achilles tendon The best strength exercises to improve your running By the end of this episode, you'll understand exactly what to strengthen, why it matters, and how to build a body that's better prepared to run. __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! PROGRAMS: + 4 Week Busy Body Plan (30-40 min workouts with alignment) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 + 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E124
July 28 · 47 min
AMA: Current Nutrition Goals, Working As A Trainer With A Baby, Pregnancy Workout Considerations, What To Do After A Deficit, And More!
Ep 124: Today AMA covers a lot of topics! We touch on fitness, food, fav training sneakers and then chat about life as a trainer with a baby - how we got Apollo to sleep + how I prepped myself for maternity leave as someone who needed to pay for my own maternity leave and can't delegate my job to someone else. This was something I was really trying to find when I was pregnant so hopefully it helps anyone who's also in the fitness/personal training industry and is wanting to start a family soon! We get into considerations when exercising while pregnant like the importance of glute lengthening and adductor strength + what to do after you finish a calorie deficit - how do you know you're done? Should you go down again? Should you do a reverse diet? Should you just maintain? ********************** DON'T FORGET! My new program "Busy Body" is 20% off until Monday August 3rd. Find it HERE, and use code "presale" for 20% off! ********************** Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E123
July 21 · 37 min
AMA: Exercises For Quad Dominant Girlies, Lower Core vs Upper Core Training, Why Alignment Matters and More!
Ep 123: In this week's AMA episode, I'm answering some of your most recent fitness questions—from whether you actually need to train your "lower core" differently, to exercises to do if you feel like you're quad-dominant and how and why alignment is so important pre workout + little clues that you might not be as aligned as you think. We also dive into one of my more recent favorite topics - how you can actually build strength and lose fat when life is busy. (Spoiler: it's less than you think.) Plus... I finally announce my brand new Busy Body program, designed specifically for women who want noticeable results without spending hours in the gym. Busy Body launches July 28th and includes: 5 workouts per week 30–45 minute sessions Structured body-part split Alignment drills and warm-up exercises included Progressive strength-focused programming Designed for busy women who want maximum results in minimal time If you've been waiting for a realistic program you can actually stick with, this is it. __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work in person with Chelsey? Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E122
July 14 · 51 min
AMA: Fat Loss Once You Have Muscle, Rest Times If Focus Is Building Strength, Why You Plateau In Fitness Classes & More!
Ep 122: Another Ask Me Anything episode! This week I’m answering your questions on fat loss, strength training, workout classes, fitness trackers, core strength, and how to know when it’s actually time to make a change to your routine. We’re talking about what I would prioritize if you want to lose 5–10 pounds without obsessively tracking calories, how long you should actually rest between sets if strength is the goal, and whether I trust the calorie burn and step count metrics coming from wearables like the Oura Ring/Apple Watch. I also get into the very common feeling of knowing you have muscle... but not necessarily being able to see it the way you want to — and whether that means you should keep building or finally shift your focus toward fat loss. Plus, we talk about workout classes: why I don't think they're inherently bad, where people can run into problems when classes become their entire training routine, and how to keep the workouts you genuinely love while still making progress toward your physique goals. And finally, I answer a question about weak back muscles, posture, core strength, and whether you really need hour-long Pilates sessions to feel strong and supported in your everyday life and strength workouts. As always, if you have a question you want answered on a future AMA episode, send me a DM on Instagram @chelseyrosehealth! __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E121
July 7 · 35 min
How To Stay Lean All Summer Without Giving Up Your Social Life!
Ep 121: Say it with me! "Summer is meant to be enjoyed—not spent stressing over every meal or feeling like you have to "start over" every Monday." In this episode, I'm breaking down the science-backed principles that will help you stay consistent through vacations, BBQs, beach days, and dinners out without feeling like you have to choose between making memories and making progress. We'll talk about why one indulgent meal isn't what causes fat gain, why maintaining muscle should be a priority year-round, and how simple habits like prioritizing protein, strength training, and daily movement can help you enjoy summer while still working toward your goals. In this episode, we cover: Why consistency over months matters more than perfection on any single day How strength training helps you maintain a lean physique, even during busy seasons Why protein is one of the most powerful tools for managing hunger and preserving muscle The connection between sleep, recovery, cravings, and fat loss How to build an environment that makes healthy choices feel easier Why walking and everyday movement are often underrated for long-term success The mindset shift that separates women who stay consistent from those who constantly feel like they're starting over Key Takeaway The women who stay lean year-round aren't the ones who never enjoy dessert, skip vacations, or have perfect nutrition every day. They're the ones who don't let one meal turn into one bad week. Progress comes from getting back to your routine—not from chasing perfection. If this episode was helpful, I'd love for you to share it with a friend, tag me on Instagram, or leave a review so other women like us can find the show, build strength, confidence, and sustainable habits for life. _______________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E120
June 30 · 37 min
Mindset Changes You Have To Make If You Want To Get Results
Ep 120: In this episode of "Strength To Build", I'm breaking down the biggest mindset shifts that will completely change the way you approach your fitness journey. We'll talk about why consistency beats perfection, why eating more can sometimes help you make better progress than eating less, and why the scale isn't nearly as powerful as we've been taught to believe. These are the exact mindset changes I not only work on with my clients but that I've had to work on with myself! Lasting results don't come from finding the "perfect" workout or meal plan—they come from changing the way you think about the process and WHY you do what you do. In this episode, we cover: Why you don't have to eat "clean" every day to lose fat The truth about 1,200-calorie diets Why working out every day isn't the goal How to stop letting the scale control your mood Why one meal or one weekend won't ruin your progress The difference between motivation and discipline Why soreness isn't a sign of a better workout How consistency always beats perfection Why chasing fast results often keeps you stuck The importance of trusting the process instead of constantly changing your plan If you've been feeling frustrated, stuck, or like you're doing everything "right" but still aren't seeing the results you want, this episode is for you. __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E119
June 23 · 42 min
AMA: Effective Workout Split 4 Days Per Week, Bridal Body, How To Do Strength & Cardio, Cals While Building Strength and More!
Ep 119: In today's "Ask Me Anything" episode, we have a great mix of questions from women all at different stages. From postpartum effective workouts splits and bridal prep, to combing strength into the routine of a runner and how to (or if you need to) adjust calories if your goal is to get stronger. We cover: • What the most effective workout split is when you're 6 months postpartum, back at work, and only have time for 4 workouts per week • Whether raw fish and meat are safe during pregnancy and what major health organizations currently recommend • How to approach a bridal fitness journey when you're a year out from your wedding • The best way to estimate maintenance calories while getting stronger and building muscle • How runners can incorporate strength training, cardio, and recovery without sabotaging their muscle-building goals __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E118
June 9 · 41 min
AMA: Bulk or Maitenance Calories For Building Muscle, Retaining Clients, Creating Better Full-Body Workouts In Big Box Gyms & More!
Ep 118: In this "Ask Me Anything" Episode, we cover some questions from the everyday girl and from other coaches regarding the best ways to retain clients and encourage them to be consistent. We talk about ideas on if you should start trying to build muscle at your current calorie intake or if you should go into an immediate small bulk, what foods girls should include in their diet if they find that it's hard for them to hold onto weight while strength training, and what rib cage flare + anterior pelvic tilts may look and feel like and what i'm doing to address those things on myself! We also dive in on all of my tips if you have access to a full gym and what you should consider if you're wanting to build out an efficient full body workout. HINT: don't be afraid to take up some space and set up the circuits in a way that makes sense for you! __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E117
June 2 · 43 min
What Makes Short Workouts Ineffective, And How To Make Them 10x Better
Ep 117: In this episode of Strength To Build, Chelsey breaks down exactly what separates effective short workouts from the ones that leave you sweaty, exhausted, and wondering why your body never changes. Whether you're a busy mom, working professional, or simply someone who doesn't have hours to spend in the gym, this episode will teach you how to structure shorter workouts that actually build muscle, improve strength, and help you see results. You'll learn why simply moving for 20–30 minutes isn't enough, how close you need to take your sets to failure, and the biggest mistakes people make when trying to get results with limited training time. In This Episode We Cover: Why short workouts can absolutely work—but only if they're programmed correctly The importance of training close to failure when time is limited Ideal rep ranges for maximizing muscle growth in shorter sessions How to choose exercises that give you the biggest return on your time investment Why alternating upper and lower body exercises can improve workout efficiency How to structure workouts using heavier weights first and lighter or banded exercises later How much weekly volume you actually need to build muscle Why focusing on 1–2 priority muscle groups can help you see faster results Common reasons short workouts fail to deliver results How consistency ultimately matters more than workout length __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Book a free 15 min consultation call HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E116
May 26 · 36 min
AMA: Thoughts On Peptides, Pre Workout Foods, Exactly How To Build An Effective Workout and More
Ep 116: In this episode of Strength To Build, we're doing another "Ask Me Anything"! We dive in on my thoughts on Peptides, workouts in the first trimester, an exact breakdown of everything I think about when building out a single workout + workouts for the week, easy pre workout meal ideas and more! PODCAST SHOW NOTES __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E115
May 19 · 31 min
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 overcomplicate nutrition, practical habits that make consistency easier, realistic meal prep strategies for busy lifestyles, quick healthy meals, underrated foods women should be eating more of, and more. This episode is full of approachable advice for women who want to feel healthier without becoming obsessive or overwhelmed by wellness culture online. Download Jane's APP "Food Friends" here. _________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S4 · E114
May 12 · 35 min
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 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 HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S3 · E113
May 5 · 40 min
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 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 HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan --------------------------------------------------- EQUIP PROTEIN POWDER https://www.equipfoods.com/CHELSEY15 CODE: CHELSEY15 Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S3 · E112
April 28 · 55 min
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 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 HERE Start your 7 day FREE trial of my new app HERE! Programs: 8 Week Summer Prep Plan Want to work one on one with Chelsey? Set up a one on one consultation call here to see if personalized online training is right for you. Join a semi-private class in LA here. Email info@chelseyrosehealth.com to inquire about one on one in person training. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"
S3 · E111
April 21 · 37 min
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 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 HERE 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 info@chelseyrosehealth.com to inquire about one on one in person training. Programs: 8 Week Summer Prep Plan Build a Bump Pregnancy Program Shop the things I’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

Showing 1–20 of 24 episodes