Strength To Build

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

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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"

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 when SUMMER PREP PLAN IS 20% OFF UNTIL APRIL 19TH, 2026 Use code "SALE" - GET IT HERE _______________________________________________________________________________________________ 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. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 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. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 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. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 HERE Start 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 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"

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 HERE Start 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 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"

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 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. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 easier How to identify your nucleus habit — the one thing that matters most Why fixing your environment beats relying on willpower How setting a short timeline helps you reset without pressure If 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 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. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 early My 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 why Why January workouts feel different (and better) ?? How visualization and intention-setting help me every day Why I never skip my warm-up — especially for early training This 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 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. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 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. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 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. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 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. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 work How muscle glycogen works and why low glycogen makes workouts feel harder than they should Why carbs before training reduce both physical fatigue and perceived effort How carbs after training support recovery, glycogen replenishment, and muscle preservation How insulin works as a “shuttle” hormone to help deliver nutrients into muscle cells post-workout Why carbs + protein post-workout support better recovery than protein alone How 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 days How to adjust your intake based on energy, performance, hunger, and recovery Why under-fueling feels disciplined but actually slows progress and increases burnout If 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/CRH One time discount of 15% off 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. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 Over Is walking enough for fat loss? Why you might gain weight when you start lifting Can you recomposition (lose fat and gain muscle at the same time)? How long fat loss actually takes The fastest way to lean out for summer, a wedding, or a trip Whether 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 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. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 muscle Whether you should cut calories or reverse diet first Why you might not be losing weight even though you’re training consistently How many calories you actually need for fat loss And whether tracking macros is necessary for results This 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 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. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 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. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 disappears How to build flexible routines that survive travel and busy days James Clear’s concept of identity-based habits and why they work The importance of doing things that are just for you How false rewards sabotage consistency The psychology behind keeping promises to yourself How to reflect on this year without guilt—and still make progress --------------------------- 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. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 info@chelseyrosehealth.com, 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 Now Audiobooks on Spotify Aquaphor/Vaseline on my eyelashes Target matching pajama sets (I have a problem) Listener Q&A Glutes: What to do if you never feel your glutes working + the exercises that usually fix it Warm-Ups: How to build a simple, effective warm-up if you’re an intermediate or advanced lifter Calories: How to get a realistic estimate for fat loss when you train 5x/week Bulk or Cut?: How to know which phase you should start with Falling Off: What to do when you fall off for a week (or a month) and if your progress is actually gone Content 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 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. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 Website https://drjohnrusin.com Dr. John Rusin on Instagram: 360K+ Followers https://www.instagram.com/drjohnrusin Dr. John Rusin on Facebook https://www.facebook.com/drjohnrusin Dr. John Rusin on YouTube https://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 info@chelseyrosehealth.com to inquire about one on one in person training. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 not Then 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 info@chelseyrosehealth.com 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 info@chelseyrosehealth.com to inquire about one on one in person training. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 info@chelseyrosehealth.com to inquire about one on one in person training. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 info@chelseyrosehealth.com to inquire about one on one in person training. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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.com Instagram: @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 do Why we start losing Type II fibers as we age — and how that impacts strength, power, and independence The difference between moving slowly and producing force quickly How to train your fast-twitch fibers with proper resistance training, not just cardio The link between fast-twitch muscle preservation and fall prevention, metabolism, and longevity This 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 info@chelseyrosehealth.com to inquire about one on one in person training. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow 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 info@chelseyrosehealth.com to inquire about one on one in person training. Follow Chelsey on Instagram: @Chelseyrosehealth @Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"