Shows
Strength To BuildMy Exact Night-to-Morning Routine for a Successful Morning Workout!Ep 103: In this episode of Strength To Build, I'm here to remind you that consistency doesn't come from motivation, it comes from discipline, and discipline is EASIER when you're environment supports your goals.Today I go through my exact night-to-morning routine that sets me up to wake up 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...
2026-02-1737 minStrength To BuildAMA: Carb Cycling, How To Break The Habit Of Constantly Snacking, How Long Can You Be In A Calorie Deficit, & More!Ep 102: Back to back "ask me anything" episodes?! (SUBMIT MORE QUESTIONS BELOW ANYTIME!) In today’s “Ask Me Anything” episode, Chelsey is answering four more recently submitted questions + sharing some current favorites, including a TikTok brow pencil she’s loving, backless sports bras, Aritzia 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...
2026-02-1034 minStrength To BuildAMA: Are 5AM Workouts Bad For Hormones, How To Balance Running With Strength Training, How Training Impacts Insulin & More!Ep 101: In today's "Ask Me Anything" episode, Chelsey is answering four of your most recent questions + goes over some updates including her upcoming trip to Hawaii, the bread making trend on TikTok, and the NEW February App Program!She talks about insulin without fear-mongering, whether early 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...
2026-02-0334 minStrength To BuildHow I'm Using Chat GPT To Help Me With Food Logging + Recipe CreationEP 100!! - On this episode of Strength To Build, Chelsey is diving in on some helpful ways she's been using chat to log food, create recipes, and find trends in her current routine so that she can optimize protein intake, carb timing, restorative time, and cooking.If you're doing something similar that is helpful to you - share it via a comment or review!--------------------------------------------------------Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!
2026-01-2729 minStrength To BuildCarbs Around Training: How to Use Them to Train Better, Recover Faster, and Still Lose FatEp 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 traini...
2026-01-2034 minStrength To Build5 Of Your Top Fat Loss Questions, Answered! (Part 2)Ep 98: Prepare to love this episode! Today we're diving in on some of your most asked fat loss questions in a way that makes the "why" simple to understand. We cover realistic timelines, why your weight might go up when you start lifting, the role of walking versus strength training, and how to approach fat loss without losing muscle.What We’ll Go OverIs walking enough for fat loss?Why you might gain weight when you start liftingCan you recomposition (lose fat and gain muscle at the same time)?How long fat loss ac...
2026-01-1339 minStrength To Build5 Of Your Top Fat Loss Questions, Answered! (Part 1)Ep 97: In this episode, I’m answering five of the most common fat loss questions I hear from women — the ones that keep you stuck in cycles of dieting, second-guessing, and never quite feeling like you’re doing it “right.”We talk about:How to lose fat without sacrificing muscleWhether you should cut calories or reverse diet firstWhy you might not be losing weight even though you’re training consistentlyHow many calories you actually need for fat lossAnd whether tracking macros is necessary for resultsThis episode will help you understand why your body respond...
2026-01-0637 minStrength To BuildTHE MAIN HABITS MY CLIENTS CREATE TO GET RESULTS ALL YEAR LONGEP 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 stre...
2025-12-2340 minStrength To Build5 Thing I'm Doing To LOCK IN For The Rest Of The YearEp 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 sti...
2025-12-1632 minStrength To BuildAMA: How To Feel Your Glutes More, Effective Warm Up Routine, Should You Cut Or Bulk First & More!Ep 94: On this weeks episode of Strength To Build, Chelsey does her fav AMA + a quick little mix of things she's loving this week.PS: If you leave a Spotify comment or send a podcast review to 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 NowAudiobooks on SpotifyAquaphor/Vaseline on my eyelashesTarget matching pajama sets (I have a problem)Listener Q&A
2025-12-0948 minStrength To BuildThe Secret to a Pain-Free Workout: Dr. John Rusin's Warmup BlueprintEp 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 c...
2025-12-0259 minStrength To BuildReverse Diets, Ozempic, Fat Loss Plateaus, Postpartum Muscle Building, Smart Calorie Cuts & More With Dr Emily DowEp 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 ozem...
2025-11-2542 minStrength To BuildAMA: Minimal Effective Dose Strategy For Fat Loss, When To Ramp Up Weights Postpartum, How To Improve Progress At Home With Just DB's and More!Ep 91: In this Ask Me Anything episode of Strength To Build, Chelsey answers the most common questions you guys are asking right now about getting stronger, lifting heavier, navigating postpartum training, and seeing real results with minimal time.In this episode, we cover:• How to start 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...
2025-11-1943 minStrength To BuildHow To Enjoy The Holidays Without Crashing Out About Your ProgressEp 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 b...
2025-11-1138 minStrength To BuildHow Your Gut Health Shapes Fertility, Fitness, and The Future Of Your Children With "Tiny Health"Ep 89: Today on Strength to Build, Chelsey sits down with Cheryl Sew Hoy, the founder and CEO of Tiny Health, to unpack the fascinating world of gut health — from fertility and pregnancy to postpartum recovery and fitness.Tiny Health is the first at-home gut test designed specifically for adults 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.Whet...
2025-11-0446 minStrength To BuildHot Take: Your Slow Light Weight Workouts Are Actually Chipping Away At Your LongevityEp 88: In this episode, Chelsey breaks down the science of Type I vs. Type II muscle fibers — and why most people never actually train the ones that matter most for longevity, strength, and athleticism.You’ll learn:What Type I (slow-twitch) and Type II (fast-twitch) fibers actually doWhy we start losing Type II fibers as we age — and how that impacts strength, power, and independenceThe difference between moving slowly and producing force quicklyHow to train your fast-twitch fibers with proper resistance training, not just cardioThe link between fast-twitch muscle preservation and fall prevention, metabolism, and lo...
2025-10-2841 minStrength To BuildAMA: Spin Class For Sprint Interval Training, Tips For Easy Meal Prep, Hormone Testing, C Section Recovery & more.Ep 87: In this episode of Strength To Build, Chelsey talks about an upcoming job she's *manifesting* and then gets into your guys' questions of the week! She goes over her hair mineral test analysis, c section recovery, if spin class is a good option for sprint interval training, goals postpartum 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!...
2025-10-2139 min
Founders FutureThe Sustainable Path to Strength: Lessons from Women's Fitness Expert Chelsey RoseIn this episode of Founders Future, with host Zach Young, we sit down with Chelsey Rose, a certified personal trainer and health coach specializing in women's fitness. Chelsey shares her personal journey into the world of health, which began after quitting sports in high school led to a confusing weight gain. This experience, including a brief stint with unhealthy shortcuts, fueled her passion for discovering sustainable methods. She now empowers women by focusing on the foundational "big rocks" of strength training and nutrition, cutting through the noise of fad diets and ineffective workouts to build confidence and lasting results.
2025-10-1717 minStrength To BuildThe Rep Range You’re Probably Avoiding — and Why You Need ItEp 86: In today's episode of Strength To Build, Chelsey talks about how it's common for people to spend their training years in the 8–12 rep range — but spending some time in the 1-5 rep range has HUGE benefits that most women are skipping. She explains WHY training in the 1–5 rep range is one of the most underrated and important tools for building real strength, muscle, and confidence.You’ll learn:What actually happens in your body when you lift in the 1-5 rep rangeHow to warm up for itHow low-rep training builds the foundati...
2025-10-1432 minStrength To BuildTough Love Truths: What I’d Tell My Clients If I Wasn’t Afraid to Hurt Their Feelings..!Ep 85: In today’s episode, Chelsey gets real about the common habits holding women back from seeing results — even when they think they’re “doing everything right.”These are the tough-love conversations she’d have with clients if she wasn’t afraid to hurt their feelings — because sometimes, you need a coach who tells it like it is.You’ll hear Chelsey’s unfiltered takes on:Why you can’t say you’re “not losing weight” if you’re averaging under 7,000 steps a dayThe truth about “eyeballing” vs. actually knowing your intakeWhy alcohol doesn’t make you fat — but your weekend ha...
2025-10-0745 minStrength To BuildAMA: Guidance On When To Increase Weights, Wedding Prep Workout Plan, Workout Split With Toddler & Full Time Job + More!Ep 84: In this week’s Ask Me Anything episode, Chelsey is answering your most-recent fitness and lifestyle questions. From building muscle to navigating busy schedules, here’s what she covers:Muscle Maintenance → Everyone talks about building muscle, but what does maintaining it actually look like in real life?Weekly Splits for Busy Moms → How to structure training with a toddler and a full-time job.My Current Playlist → What I’ve been listening to during workouts lately.Wedding Prep Strategy → Should you follow my wedding prep plan if you’re a year out from yo...
2025-09-3050 minStrength To BuildWTF Is Progressive Overload Though?Ep 83: If you’ve ever wondered why your workouts don’t seem to be changing your body anymore, the answer might be simple: you’re not using progressive overload. In this episode, Chelsey breaks down exactly what progressive overload is, why it’s non-negotiable for strength, muscle growth, and even fat loss, and how to apply it in your own training without burning out.We’ll cover:What progressive overload really means (in simple terms)Why your body stops changing when you do the same workoutsDifferent ways to apply progressive overload beyond just lifting heavierThe most common mis...
2025-09-2343 minStrength To BuildStop Starting Over on Monday: Why Weekend Sabatoge Is Killing Your ResultsEp 82: In this episode of the Strength To Build Podcast, I’m breaking down why weekends feel harder, how they can erase your progress, and practical ways to enjoy life without starting over every Monday. You’ll walk away with mindset shifts, simple strategies, and a fresh perspective on how to create balance that actually works long-term.What You’ll Learn in This Episode:Why weekends tend to throw us off track (and the psychology behind it)How just 1–2 days of overindulgence can erase your weekly calorie deficitThe truth about alcohol, recovery, and your training resultsM...
2025-09-1641 minStrength To BuildAMA: How To Warm Up, How To Log Without Actually Tracking, Training On Vacation With Minimal Equipment & MORE.Ep 81: In this episode of Strength To Build, Chelsey starts by talking about what she's currently loving, her giveaway with Justin Hai, and the exciting new training and nutrition package now being offered with Emily Dow, PhD. (Pssst, there's only 3 spots available to work with Chelsey & Emily at a discounted rate ... ! Book a consult call here if you're interested! First come, first serve.)Then she gets into some of your guys' most recent questions!What’s the easiest, most efficient way to food log without using myfitnesspalHow do I train while on vacation wi...
2025-09-0939 minStrength To BuildThe Cortisol Connection To Fat Loss, Menopause, & Quality Of Life with Justin HaiEp 80: In this episode of Strength To Build, I sit down with Justin Hai—entrepreneur, author, and founder of "Rebalance Health" —to dive deep into the hormone that affects us all: cortisol.We break down what cortisol really is, why it isn’t always the “bad guy,” and how modern technology may actually be rewiring our stress response. Justin shares how simple lifestyle shifts (from sleep to screen time) can dramatically improve the way your body handles stress and why that's important if you're wanting fat loss or can't seem to escape the symptoms o...
2025-09-021h 04Strength To BuildAMA: How To Maintain Results, Do 20 Min Workouts Work, Tips For Eating Late If You Get Off Work Late, Hip Flexor Tightness and More.Ep 79: In this episode of Strength to Build, Chelsey answers YOUR questions. Here's what is covered in today's AMA episode:How to maintain once I'm at the muscle mass/physique I want to be at.Can 20 minute workouts actually make a difference? I’m having a hard time doing anything much longer but I also feel like even those are a waste of time.Tips for working late in the service industry - I get home at 2/3am and am super hungry, is it better to eat to hit your protein or no because you’re about to go t...
2025-08-2640 minStrength To BuildWhat I'll Do When I'm Ready To Go Into My Fat Loss PhaseEp 78: In this episode, Chelsey shares her personal plan for losing fat once she finishes breastfeeding — breaking down the exact steps she’ll take and the mindset behind them. She also highlights common mistakes women make when attempting fat loss and why they tend to make people more frustrated. As a new mom, Chelsey discusses how she’s currently prioritizing strength and recovery while maintaining her milk supply, and what will change once she transitions out of breastfeeding. This episode is perfect for moms and women who want a realistic, research-backed perspective on sustainable fat loss — without the gimmi...
2025-08-1942 minStrength To BuildBody Comp After Baby, Weight Loss While Breastfeeding, How To Train Before Birth & Rebuilding Strength PostpartumEp 77: In this episode of Strength To Build, Chelsey is answering all things pregnancy and postpartum training—from how to train your body before birth to how she personally returned to fitness after giving birth.Questions we cover:🧠 Does body composition ever go back to pre pregnancy??🍼 Weight loss while breastfeeding—what’s realistic and what’s not🔄 How did you choose your postpartum training routine?💥Exercise/lifting routine for someone trying to get stronger BEFORE pregnancy - what should I focus on?🧘♀️ Top ways to reconnect to your lower abs postpartum (without my glutes or upper abs taking over?)Thi...
2025-08-0540 minStrength To BuildHow To Actually Build Strong Glutes (Psst..It's Not Chasing The Burn)Ep 76: Are you stuck doing endless donkey kicks and wondering why your glutes aren’t growing? In this episode of Strength to Build, Chelsey breaks down the real science behind building strong, defined glutes.You’ll learn why mechanical tension is the #1 driver of growth (not burn), how to actually structure your workouts for results, and the most common mistakes keeping women from seeing glute gains.🔍 What You’ll Learn:Why banded circuits and high-rep workouts aren’t enoughHow to apply progressive overload to glute trainingThe best exercises for full glute developmentHow often to tr...
2025-07-2941 minStrength To BuildAMA: Drinking Boundaries, Calorie Deficits, Snacking Sabotage, Why Unilateral Training Works & More.Ep 75: In this Ask Me Anything episode, Chelsey is answering YOUR questions—from training strategies to fat loss tips, snacking struggles, and even her own personal boundaries around alcohol.We get into:💪 The real purpose of single-sided exercises (and when to program them)🥤 How to think about drinking alch when it comes to your results🕒 If it’s okay to break the 1-hour app workouts into two 30-minute sessions🔥 The best way to kick off a calorie deficit and know when to adjust calories🍪 What to do if snacking is wrecking your results🏋️♀️ How to lift heavier with dumbbells when yo...
2025-07-2238 minStrength To BuildWhat to Do When Fat Loss Stalls (Even After Big Results)Ep 74: In this episode, I’m answering a listener’s question: "I've been in a plateau for almost 2 months after losing 20kg—what do I do?"If you've experienced major fat loss but the scale won't budge anymore, this episode is for you. I break down:Why plateaus are normal (especially after significant weight loss)How metabolic adaptation plays a roleWhat to audit in your tracking habitsHow diet breaks can reset your system and improve adherenceWhy shifting your focus to strength, glute growth, and body recomposition might be the moveThe role of NEAT, sleep...
2025-07-1539 minStrength To BuildHow to Build a “No-Track” Lifestyle That Still Gets ResultsEp 73: In this episode of Strength to Build, Chelsey dives into the practical strategies that allow her clients to build a healthy, strong body without obsessively tracking every calorie or macro. If you’re tired of logging every bite or you find tracking too stressful, this episode breaks down how to stay consistent and see real results using flexible, sustainable habits that don’t involve MyFitnessPal.🔑 Main TakeawaysYou don’t have to count calories forever to get results.Intuitive eating can work if you have foundational habits in place.Tracking can be a useful tool, but not a...
2025-07-0842 minStrength To BuildJunk Volume Is Killing Your Results —Here’s What to Do InsteadEp 72: If you’ve been stuck doing more and more exercises without seeing better results, you might be wasting time on junk volume. In this episode, we break down exactly how to use training volume to build muscle and strength efficiently—without burning out.You'll learn:What training volume actually means (and how to track it)Why “hard sets” matter more than sets x reps x weightHow to count volume on compound lifts like squats and hip thrustsHow many weekly sets you really need for muscle growthWhat junk volume is, how to spot it, and how it slows...
2025-07-0140 minStrength To BuildStrength vs. Sweat: Why You Don’t Need to Be Exhausted Or Sore to Burn FatEp 71: In this episode of Strength to Build, Chelsey dives into why strength training is a far more effective approach for fat loss and sustainable results than constant high-intensity cardio. You’ll learn what a “good workout” actually looks like, what signs of progress to track instead of sweat or soreness, and how to structure your week for results without burnout.Whether you're stuck in the “sweat = results” cycle or just want to understand why lifting is so powerful for body composition, this episode will shift your perspective and help you train with purpose.What You’l...
2025-06-2441 minStrength To BuildLeah Van Dale: Redefining Strength After WWE, Miscarriage & MotherhoodEp 70: In this powerful and personal episode, I sit down with Leah Van Dale — former WWE superstar, NFL cheerleader, entrepreneur, and soon-to-be mom of two — to talk about the real story behind her WWE departure, her physical and emotional recovery after a miscarriage followed by a birth that led to a condition called drop foot, and we get into the inspiration behind her new brand Snatch.Whether you're a wrestling fan, a mom, an athlete, or just someone navigating major life transitions, this conversation will leave you feeling seen, supported, and hopeful.🎧 What We Cover:
2025-06-1758 minStrength To BuildHow Movement, Mindset, and Self-Care Helped Miranda McKeon Face Breast Cancer at 19Ep 69: In this episode of Strength To Build, Chelsey sits down with actress, breast cancer survivor, and recent college grad - Miranda McKeon for an honest conversation about how her approach to health, fitness, and mental resilience helped her navigate breast cancer—diagnosed at just 19 years old.Miranda shares what her relationship with health looked like before her diagnosis, how she adapted her routine during treatment, and how she continues to rebuild both physically and emotionally after surviving cancer.This conversation is a reminder that ...
2025-06-1048 minStrength To BuildLife Update, Pregnancy Story & Postpartum Workout PlanEp 68: In this episode of the Strength To Build Podcast, Chelsey shares her birthing story + gives advice on things to take to the hospital. She also talks about postpartum recovery after her emergency C-Section + the focus and timeline of her workouts postpartum. Use code "strength40" for 40% off all Cozy Earth Products!Start your 7 day FREE trial of my new app HERE!Want to work one on one with Chelsey?Set up a one on one consultation call here to see if personalized online training is right for you.J...
2025-06-0342 minStrength To BuildAMA: How To Stop Building Muscle In Upper Body, Tips To Break Through A Plateau, How Long Until Creatine Works and More!Ep 67: In this Q&A episode, I’m answering some of your questions that seem to be coming from women who are training smart, eating intentionally, and still feeling a little stuck. If you’ve ever wondered how to *pause* those upper body gains, how you can break through a fat loss plateau without eating less, or whether it’s okay to rely on protein bars and shakes for daily protein intake — this one’s for you.I also dig into how to increase fiber without going carb-crazy, and how long it really takes to see results from creat...
2025-05-2735 minStrength To BuildHow To Stay On Track When Life Gets BusyEp 66: In today's episode Chelsey is walking you through how to stay consistent with your fitness goals when life isn’t ideal, without falling into the all-or-nothing trap. Life, work, family, social events, and finances will ALWAYS find a way to creep into your routine and try to derail you BUT there's a few things you can do and pay attention to that will help you stay consistent and feeling accomplished. 💬 In this episode, we cover:The 2–3 non-negotiables you need to define for your busy seasonHow to create a “minimum baseline” plan that...
2025-05-2034 minStrength To BuildThe Truth About Calories: Why Eating More Can Help You Lose WeightEp 65: In this episode of Strength to Build, Chelsey breaks down one of the most misunderstood concepts in fitness and nutrition: why eating more can actually help you lose fat. If you've been stuck in a low-calorie loop—feeling tired, frustrated, and not seeing results—this episode is for you! Chelsey explains how under-eating stalls fat loss, and why nourishing your body with enough food (especially protein) is key to long-term progress.🔔 Don’t forget to subscribe, share this episode with a friend who’s stuck in the low-cal diet cycle, and tag @chelseyrosehealth on Instagram if you found t...
2025-05-1333 minStrength To BuildBuilding a Fitness Empire with Carrie Minter Ebers of Carrie's Pilates PlusEp 64: In today’s episode, I’m joined by Carrie Minter Ebers — founder of Carrie's Pilates Plus, entrepreneur, and fitness industry trailblazer. Carrie talks to us about her upbringing and her unexpected journey into business ownership, what it was really like opening her first studio in Los Angeles, and the challenges she faced behind the scenes while expanding her brand.We also dive into the hole she saw in the market, how often she recommends incorporating Pilates into your weekly routine, how she trains personally outside of Pilates, and what she’s learned about building a loyal fitness communit...
2025-05-0653 minStrength To BuildBalancing Your Body: Hormones, Gut Health, and Fertility Made Simple with Stefanie AdlerEp 63: In today’s episode, I’m joined by holistic nutritionist and fertility expert Stefanie Adler for an empowering conversation about women’s wellness at every stage. We dive into what true hormone health looks like, how to support your cycle naturally, the truth about preconception prep, and why gut health and stress management matter more than you think. Stefanie shares simple, sustainable tips to help you tune into your body, balance your hormones, and feel your absolute best—whether you're thinking about kids someday or just want to thrive right now.We cover: ✨ Signs your body might...
2025-04-291h 45Strength To BuildCycle Syncing, Barbell Squats vs. Leg Press Machine, How Long To Be In A Cut, How To Incorporate Classes & More!Ep 62: In today's Ask Me Anything Episode, I’m answering your most recent questions—from syncing your training with your cycle to making the most of classes like OrangeTheory and F45, and how to keep training while traveling. Here’s what we cover:Training during your period: when to push, when to pivotSmart swaps: can leg press replace squats?How to workout on a roadtrip.How long should a cut last?The hidden downsides of group fitness classes—and how to make them work for youHow I use periodization to keep long-term clients progressing without burnoutIf you’...
2025-04-2342 minStrength To Build7 Mistakes Keeping You From Seeing Results in the GymEp 61: In this episode of Strength to Build, Chelsey talks about the seven most common mistakes women make in the gym that stop them from seeing real results. If you’ve ever felt stuck, frustrated, or like your workouts just aren’t working anymore—this is for you. From cardio overload and light weights to skipping recovery and chasing quick fixes, Chelsey dives deep into the habits that hold you back and what to do instead. 🔔 Don’t forget to subscribe, share the show with a friend, and tag @chelseyrosehealth on Instagram if this episode resonated with you!
2025-04-1545 minStrength To BuildMastering Smart Strength Training and Building a Successful Personal Training Career with Chris HitchkoEp 60: In today's episode, Chelsey sits down with Chris Hitchko, her mentor and the founder of Show Up Fitness and author of "How to Become A Successful Personal Trainer," to explore the essentials of smart strength training and the keys to thriving in the personal training industry. Chris shares his expertise on effective workout strategies, the benefits of strength training over traditional fitness classes and long-form cardio, and offers valuable advice for aspiring personal trainers.Key Topics Discussed:Understanding the principles that define...
2025-04-081h 03Strength To BuildHow To Eat For Fat Loss Without Feeling DeprivedEp 59: In this episode Chelsey announces that her app is finally LIVE! You can download it here. She goes over a few new things she's loving from a new simple high protein meal, her fav non alcoholic wine and a show on apple. The rest of the episode is dedicated to breaking down real-life, sustainable strategies to help you lose fat without restriction or guilt.Here’s what we cover: ✅ Why strict diets fail – The psychology behind restriction and how it leads to binge eating. ✅ Flexible eating
2025-04-0146 minStrength To BuildMastering Time Management, Strategic Planning & Career Growth with Amelia Duran-StantonEp 58: In this episode, I sit down with Amelia Duran-Stanton, a military officer, educator, and expert in time management, strategic planning, and career advancement. With a background in the military since age 17, a doctorate in education, and a passion for helping women take control of their schedules and goals, Amelia shares actionable strategies to help you stay focused, organized, and intentional with your time.We dive into how she balances a demanding career, motherhood, and personal growth, the most common time management mistakes women make, and how...
2025-03-2558 minStrength To BuildFrom Overwhelmed to Empowered: My Client's 7-Month Online Fitness JourneyEp 57: Feeling frustrated with your fitness progress? Struggling to see results despite working out? You’re not alone. My guest today is a client of mine and she shares her powerful transformation—from feeling lost in the gym to building strength, confidence, and a sustainable routine that finally worked.In this episode, we discuss: ✅ Overcoming gym intimidation and learning how to lift with confidence ✅ Why cookie-cutter workouts weren’t working—and what finally clicked ✅ The game-changing nutrition shifts that helped her build muscle and boost metabolism ✅ Why sustainable fitness beats restrictive meal plans every time ✅ Ho...
2025-03-181h 00Strength To BuildPain with Sex, Back Pain & Core Weakness: The Hidden Signs of Pelvic Floor Dysfunction in Active WomenEp 56: Did you know that even the fittest women can struggle with pelvic floor dysfunction? Whether you're an active woman, preparing for birth, recovering postpartum, or dealing with unexplained back pain, core weakness, or pain with sex—your pelvic floor could be the missing link.In this episode, I sit down with Dr. Nirja, a pelvic floor dysfunction expert, to break down everything you need to know about optimizing your pelvic floor health. We discuss: ✅ Why active women often experience pelvic floor dysfunction (even if they feel strong) ✅ The connection between pelvic floor dysfun...
2025-03-1153 minStrength To BuildAMA: Sprint Interval Training Routine, Benefits Of Creatine, When To Work Through Muscle Soreness & More.Ep 54: In this episode, Chelsey hosts an AMA (Ask Me Anything) session where she provides updates on her personal life, including her pregnancy journey and home improvements. She answers a variety of listener questions ranging from fitness and nutrition to personal routines and recommendations, addressing topics like finding the right workout underwear, tips for waking up early, sprint interval training, and the benefits of creatine. Chelsey also discusses her soon-to-launch fitness app and her current availability for training clients.Want to work with Chelsey?Set up a one on one consultation call here to...
2025-02-2644 min
Hitting The BarsPregnancy Fitness Tips and Bieber Party Stories with Chelsey Rose!Join Sav as she chats with Chelsey Rose, the host of the Strength to Build podcast! Chelsey is pregnant, thriving, and here to share her top tips. Plus, she spills the tea on the time she partied with Justin Bieber?! You don't want to miss this! You can follow Chelsey here: https://www.instagram.com/chelseyrosehealth/?hl=en Podcast: https://www.instagram.com/strengthtobuild/ KOC: Keltie's Instagram: / keltieoconor Keltie's YouTube Channels: Main Channel: / keltieoconnor Keltie's TikTok: https://vm.tiktok.com/ZML4D5FxS/ SAV: Sav's Instagram: / savwright
2025-02-201h 00Strength To BuildThe "Everyday Girls" Guide to Nutrition, Performance, Recovery & Hormones with Emily DowEp 53: In this episode of the Strength To Build Podcast, we sit down with Emily Dow, a Ph.D. candidate in Exercise and Nutritional Sciences, to discuss her expertise in nutrition, the microbiome-gut-brain axis, and exercise. Emily shares insights from her academic journey, research findings, client experiences, and practical nutritional advice, making this episode a must-listen for anyone interested in optimizing their health through science-backed nutrition and exercise strategies.Some of the topics we cover include:Microbiome-Gut-Brain Axis Challenges and Misconceptions Research Findings and Practical ImplicationsExercise and Hormonal Balance Stress, Recovery, and Performance Under-eating and Energy Bala...
2025-02-181h 03Strength To BuildGut Health, Digestion Hacks & Nutrition Tips with Alexandrea ElmanEp 52: In this episode, I sit down with Alexandrea Elman, a health coach with an incredible journey of overcoming gut health struggles, navigating early menopause, and breaking free from fitness and diet trends. After years of battling ulcerative colitis and experiencing a life-threatening emergency that led to the removal of 13 inches of her intestine, Alexandrea made it her mission to take control of her health and help others do the same.We dive deep into gut-friendly nutrition, simple digestion hacks, the importance of high-quality ingredients, and how she prepares...
2025-02-1156 minStrength To BuildThe Fat Loss Formula: What Actually Works & What’s a Waste of TimeEp 51: If you’ve been trying to lose fat but feel stuck, confused, or frustrated, this episode is for you. In this episode of the Strength To Build Podcast, Chelsey breaks down the real fat loss formula—no short cuts, no extreme diets, and no endless cardio. Chelsey talks about how to focus on the key things that actually matter when it comes to sustainable fat loss. Plus, she debunks some of the biggest fat loss myths that might be keeping you from seeing results.What You’ll Learn in This Episode:...
2025-02-0444 minStrength To BuildHow to Master Your Morning: A Look At My Exact Morning RoutineEp 50: Join Chelsey in this episode of the Strength to Build Podcast as she dives deep into her meticulously planned morning routine, sharing everything from her alarm clock sound to an example of one of her morning workouts. Chelsey reflects on the importance of having a structured yet flexible morning routine that sets the tone for a productive day and believes in things like visualizing, time blocking, and following a to do list during these hours.Thank you to COZYEARTH for sponsoring this weeks episode!Get 40% off your next Cozy Earth Purchase when you...
2025-01-2852 minStrength To BuildAMA: Protein Packed Lunch Ideas, Knee Pain Tips, Second Trimester Workout Considerations, Alcohol and Weight Loss and More.Ep 49: In this "Ask Me Anything" episode, Chelsey covers a wide range of topics to help listeners enhance their workouts & daily meals. She starts by sharing her thoughts on the recent TikTok ban and her Kindle reading experience (!!!) then dives into listener questions, offering advice on:Pregnancy-friendly workouts for the second trimesterThe ideal number of compound movements for each workoutQuick and easy protein-packed lunch ideasTips for managing bad knees during exercises like squats and step-upsThe impact of caffeine, alcohol, and marijuana on weight lossGET 40% OFF COZY EARTH WITH MY CODE "Strength40"-
2025-01-2147 minStrength To BuildAMA: Fat Loss Tips, F45 Weight Gain Explained, Stair Master vs. Sprints, and MoreEp 48: In this week's episode, Chelsey dives into the chaos happening in Los Angeles due to the recent fires, shares her tips on visualization and goal setting, and answers 5 listener questions for this weeks "Ask Me Anything" Episode.1. I’m not really a tread girlie but I love the stair master, could I get the same benefits of doing sprint like intervals on the stair master instead of the tread?2. I'm doing 1 day Lower body, 1 day upper body, 1 day full body, and 2 days of HIIT and 2 rest days is that good?3. I have th...
2025-01-1447 minStrength To BuildStrength To Rebuild: My Client Allyson's Recent Journey From Hospital Bed To Heavy LiftingEp 47: In this episode, host Chelsey of the Strength to Build podcast shares her biggest life change and opens up about her pregnancy journey. She also interviews her long-time online client, Allyson, who discusses her incredible recovery journey after a nearly fatal accident in Thailand. They dive into the mental and physical aspects of recovery, the importance of consistency, and practical tips for maintaining fitness goals. Whether you're looking for motivation, fitness tips, or a powerful story of resilience, this episode has it all. REMINDER: Join me for my FIRST IN PERSON EVENT OF 2025!!on...
2025-01-071h 22Strength To BuildGet Your Sh*t Together: 5 Steps To Effective Goal-SettingEp 46: In this episode of the Strength To Build Podcast, Chelsey outlines a five-step process that includes evaluating what makes you happy versus what drains your energy, focusing on one major goal at a time, using habit stacking, setting specific timeframes, aligning your environment with your ambitions, and the importance of measuring progress.Throughout the episode, she shares personal anecdotes and actionable tips, emphasizing how small changes in your environment can significantly impact your success.Chelsey also offers a free workout log tool for listeners who leave a review of the podcast. This...
2024-12-3137 minStrength To Build5 Steps To Your Best Body In 2025Ep 45: In this episode of the Strength to Build Podcast, Chelsey outlines a comprehensive plan to achieve your best body in 2025. She goes over the 5 steps that she's seen work for herself and her clients when done consistently!"Submit a question to the show"
2024-12-1750 minStrength To BuildUnderstanding PMS, PCOS, Anxiety, Bloating And Other Hormonal Imbalances with "MaddHealthy"Ep 44: In this podcast episode of The Strength To Build Podcast, Maddie Scannapico, a Functional Diagnostic Nutrition Practitioner, shares her wild journey through personal health struggles that ultimately led her to being able to help others through her business "MaddHealthy".She discusses her decade-long battle with various health issues, including chronic gut problems, hormone imbalances, and a brain abscess, and how these experiences fueled her passion for functional nutrition and holistic health.Maddie explains the importance of understanding hormonal imbalances, especially in relation to conditions like PCOS, PMS, and the effects of long-term birth control...
2024-12-101h 17Strength To BuildPregnancy Fitness: Developing, Maintaining and Rebuilding Strength For Each Trimester With Savanna SilvaEp 43: In this episode of the Strength To Build Podcast, I sit down with Savanna, a women's strength and health coach specializing in pre and postnatal care, who shares her journey and expertise.Savannah, a certified personal trainer and nutrition coach, delves into her evolution from a general fitness trainer to a specialized pre and postnatal expert. She discusses actionable tips and realistic expectations for each trimester of pregnancy, the importance of pelvic floor and core engagement, and the crucial steps for postpartum recovery.Don't miss her valuable insights on maintaining fitness during pregnancy and...
2024-12-031h 37Strength To BuildFixing Posture and Pain: Lessons from Alignment Coach, Emily DePauwEp 42: In this episode of Strength to Build, Emily, an experienced alignment and performance coach, delves into her background, explaining how she transitioned from personal training to specializing in postural alignment and functional movement.Throughout the episode, Emily shares valuable knowledge on addressing imbalances, recovering from injuries, and achieving optimal alignment. She highlights the importance of recognizing compensatory patterns and provides practical advice for daily habits and exercises that can help correct these imbalances.Additionally, Emily discusses specific considerations for pregnant and postpartum women, emphasizing the role of proper alignment in easing pregnancy and childbirth...
2024-11-261h 02Strength To BuildAMA: Does Collagen Protein Count Towards Daily Protein, Thoughts On Infrared Heated Workouts, How To Do Lat Exercises Without Hurting My Neck And More...Ep 41: In this week's episode of the Strength to Build Podcast, Chelsey dives into an AMA session covering various topics from organizing her home, her current favorite smoothie recipe, and easy high-protein meals to workout advice related to caloric intake, infrared heated workout classes, how to handle pre-period cravings, proper form on lat exercises, and staying on routine with a busy schedule.Want to work 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...
2024-11-1945 minStrength To BuildHow To Avoid Weight Gain This Holiday SeasonEp 40: In this episode of The Strength to Build Podcast, Chelsey discusses 4 main points on how to manage the stress and anxiety that often accompanies the holiday season. She shares personal stories and provides practical tips on organizing tasks, maintaining a fitness routine, and making mindful choices to enjoy the holidays while staying on track with health and wellness goals.Want to work 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...
2024-11-1233 minStrength To BuildFitness Balance and Real Talk with Savannah WrightEp 39: In this episode, Savannah Wright, a realistic fitness trainer and influencer, shares her journey into fitness training, insights into balanced living, and the importance of adopting a sustainable and enjoyable health routine. Chelsey and Savannah cover topics like starting a fitness journey, the influence of growing up with bodybuilding parents, and the realities of trials and errors in training. Some other topics from this discussion include:Realistic timelines and misconceptions when it comes to seeing resultsBulking and cutting processes The importance of cardio and finding balance Protein intake tipsGenetic considerations when it comes to fitness pla...
2024-11-051h 14Strength To Build5 Reasons You're Not Seeing Results From Your Training ProgramEp 38: In this episode of 'The Strength to Build Podcast,' Chelsey shares her latest obsessions and dives deep into why your training program might not be delivering the results you're after. Tune in for practical advice on managing training volume, progressive overload, program consistency, and diet adjustments.Want to work 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.
2024-10-2945 minStrength To BuildAchieving Body Composition Goals: Nutrition Tips and Real-Life Strategies + a Q&AEp 37: In this episode of the Strength to Build Podcast, Chelsey delves into understanding the realistic timelines for seeing and feeling results in your strength training journey while also giving practical tips on how to stay consistent with a healthy diet, including handling cravings and making better food choices.Chelsey discusses common challenges such as dining out, social gatherings, and maintaining discipline around alcohol consumption, offering actionable advice to navigate these common set backs.Chelsey concludes the episode by responding to audience questions, covering topics like balancing cardio and strength training, and tips for maintaining...
2024-10-2248 minStrength To BuildAMA: How To Transition From Calorie Deficit To Maitenance Cals, Training Volume For Muscle Growth, How To Master A Pull Up, And More!Ep 36: In this episode of the Strength to Build podcast, Chelsey discusses her current at home facial obsession and some TV shows she’s been hooked on, like "Penguin" on HBO, and Tell Me Lies AND announces the winner of a Nike strength giveaway!!In the Q&A section Chelsey addresses:Strategies for transitioning from a calorie deficit to maintenance.Training volume recommendations for muscle growth.Tips on mastering pull-ups and chin-ups.Hitting macronutrient goals, particularly carbs and fats, while in a calorie deficit.Want to work with Chelsey?Set up a on...
2024-10-1538 minStrength To BuildAMA: How To Hit Protein In A Deficit, How To Calculate Your Macros, Tips To Avoid Boredom Eating + Fav Protein SnacksEp 35: In this episode of "The Strength to Build" podcast, Chelsey shares a mix of personal stories and answers questions from her listeners.Topics covered include her Starbucks order, tips for hitting protein goals while in a calorie deficit, and her favorite protein-rich meals and snacks. She also delves into how she met Est at the Bel Air Hotel and a quick ridiculous story of just one customer she had to deal with there.Further into the episode, Chelsey offers advice on managing emotional and boredom eating, calculating macros for nutrition, and tips for staying...
2024-10-0845 minStrength To BuildHow To Build The Perfect Full Body WorkoutEp 34: In this episode, host Chelsey discusses various elements involved in building the perfect full-body workout AND announces an exciting NIKE Strength GIVEAWAY!The core of the episode focuses on the components of an effective workout, including mechanical tension, stress, and muscle damage. Chelsey educates listeners on the importance of foundational movement patterns such as squat, hinge, and unilateral exercises, and emphasizes the need to include different planes of motion (frontal, sagittal, and transverse) and a variety of rep ranges (strength, hypertrophy, and endurance).Chelsey provides a structured workout template that could be...
2024-10-0145 minStrength To BuildHow To Remove 800 Calories From Your "1,200 Calorie Diet"Ep 33: In this episode of the Strength To Build Podcast, Chelsey shines some light on clients who may think they're barely eating throughout the day, who are actually most likely in a position to go into a massive cut. She gives the example of two meal plans, 1: the fake 1,200 calorie meal plan and 2: the high protein meal plan. She points out that just because things are small, healthy or come in the form of liquids, that they are capable of packing a ton of calories.In this episode you will learn how to make swaps that have...
2024-09-2439 minStrength To BuildAMA: Protein Targets Vs. Calorie Deficit For Fat Loss, Exercises For Major Muscle Groups, Are Fitness Trackers Worth It, And More.Ep 32: In this episode of "Strength to Build," host Chelsey covers a variety of topics and answers listener questions. She announces an exciting giveaway of Nike strength equipment that's coming and discusses new things she's been loving, including a high-protein smoothie recipe and a book called "The Sports Gene."The main segment addresses listener questions about fitness and exercise, covering topics such as post-workout soreness, the importance of hitting protein targets vs. staying in a calorie deficit for fat loss, and the best exercises for major muscle groups. Chelsey also talks about the usefulness of fitness trackers...
2024-09-1747 minStrength To BuildHow I Recently Dropped 5 Pounds Without TrackingEp 31: In this episode, Chelsey shares her personal experience of losing 5 pounds by cutting out 600 empty calories from her diet. She details the specific foods and habits she eliminated and talks about the noticeable changes in her energy levels and overall well-being. Chelsey emphasizes the shift towards more nutrient-dense foods and how this small yet impactful change has made a significant difference, as well as simple habits she's tacked on within her fitness program."Submit a question to the show"
2024-09-1039 minStrength To Build5 Tips For Leaning OutEp 30: In this episode of 'The Strength To Build Podcast,' host Chelsey dives into five essential strategies for leaning out your body. She shares her personal experiences, tips on supplements, and in-depth advice on nutrition, strength training, sleep, sprint interval training, and increasing non-exercise activity thermogenesis (NEAT)."Submit a question to the show"
2024-09-0334 minStrength To BuildStop Yo-Yo Dieting: 5 Sustainable Habits for Consistent Fitness and Diet SuccessEp 29: Welcome to Episode 29 of the Strength to Build Podcast! In this episode, our host Chelsey dives deep into the five habits that make you a chronic yo-yo dieter. Chelsey shares her insights and tips on how to avoid these habits and start making lasting changes to your fitness and nutrition routine. If you feel like you are someone who constantly stops and starts your fitness and diet routine - this episode is for you!"Submit a question to the show"
2024-08-2744 minStrength To BuildForm For Lunges, How To Progress At Home With Limited Equipment, Back Pain On Hip Thrusts, How to Challenge Your ClientsEp 28: In this week's AMA (Ask Me Anything) episode, your host Chelsey delves into your most recent questions about fitness, health, and lifestyle. Chelsey shares exciting personal updates, including the progress on her new app, favorite products with discount codes, practical fitness advice, and answers to listener questions. The episode covers a wide range of topics from exercise form tips to home gym setups, nutrition advice, and insight into the business side of personal training. Topics of this weeks questions:Exercise Tips and Advice:- Lunges Form: How to avoid knee pain and...
2024-08-2048 minStrength To BuildHow To Stop Growing Your Traps, Tips To Tone Your Arms, How To Improve Cellulite, Cues For A Good Deadlift + More!Ep 27: In this episode of the Strength To Build Podcast, Chelsey answers listeners questions that are mostly regarding exercise protocols for certain results as well as how to properly feel certain exercises PLUS how she sets up her sprint interval workouts. Chelsey walks you through a lot of her own experiences as well as what she has witnessed with her 7 years of personal training when answering these questions to hopefully provide the listener with valuable insight as they go into their next workout.DISCOUNTS:limited time offer!!go to www.cozyearth.com to get
2024-08-1344 minStrength To Build7 Essentials For Building MuscleEp 26: In this episode of the Strength to Build Podcast, Chelsey goes over 7 of the most essential factors that can significantly boost muscle growth. From understanding the importance of protein and how it supports muscle growth to compound movements and understanding how to create Stress, Tension and Damage, you should leave this episode feeling like you have a better understanding of what is actually required to build muscle. Chelsey also finishes the episode with an example of a booty workout that would incorporate everything she covers today.Special Offers:Get 40% off Cozy Earth's...
2024-08-0648 minStrength To BuildAMA: Protein Limits, Avoiding Certain Exercises, Creatine 101, How To Activate Your Glutes & More!Ep 25: In this episode of the Strength To Build Podcast, Chelsey answers her listeners questions and chats about a few new books and shows that she's loving.Question 1: How to figure out what's keeping you from hitting your goals...too little cals, not enough protein, exercise?Question 2: Certain weightlifting exercises to avoid?Question 3: How much protein should you eat in one meal and how far apart should my meals be spaced out?Question 4: Can i follow the wedding prep plan even if I'm not getting married?Question 5: I have...
2024-07-3035 minStrength To BuildThe Ultimate Wedding Prep Guide: Fitness & Nutrition Tips That Got Me Ready For My Big DayEp 24: In this episode of the Strength to Build Podcast, Chelsey dives deep into her personal journey and tips for preparing for a wedding. She shares detailed strategies on building muscle, managing diet, and strategically using cardio to achieve optimal results. Chelsey also reflects on her own experiences and the success stories of others who have followed her seven-month wedding prep plan. Whether you're getting ready for your big day or just looking to optimize your fitness routine, this episode is packed with valuable insights. Purchase the 7 month wedding prep plan here.What's included:...
2024-07-2351 minStrength To BuildAMA: Transitioning from corporate to fitness, stomach toning tips, protein goals vs fullness and more.Ep 23: In this week's episode, Chelsey dives into a variety of questions from listeners across the fitness spectrum. From balancing busy schedules and workout routines to discussing nuanced fitness and nutrition advice, Chelsey brings her expertise and personal insights to help guide you on your fitness journey.**Q&A Section:**1. Protein Intake After Workouts - How much protein is really needed post-workout and the myths around it.2. Stomach Toning Tips - Advice for those struggling to see muscle definition in their stomach despite consistent training.3. Protein Goals vs. Fullness - Navigating how...
2024-07-1644 minStrength To BuildHow to Lose Body Fat the Right WayEp 22: In this episode, we dive into the complex topic of how to lose body fat effectively and sustainably. Whether you're struggling to lose those last few pounds or just starting on your fitness journey, this episode is packed with practical tips and insights.Chelsey talks about her recent experiences and leads into the key topic: effective strategies for losing body fat. She explains why a simple 'eat less and move more' approach may not work for everyone and why understanding your metabolism is crucial. "Submit a question to the show"
2024-07-0937 minStrength To BuildPostpartum Recovery Essentials: Pelvic Floor Health, Core Strengthening, and Breathing TechniquesEp 21: Welcome to this week's episode! We have a special guest, Anna Hammond, a Doctor of Physical Therapy who has been working with Core Exercise Solutions since 2017. Join us as we dive deep into the world of physical therapy, pregnancy, and postpartum care.Anna discusses how her personal experiences, including her competitive sports background and her first pregnancy, led her to specialize in pregnancy and postpartum therapy. She also highlights the lack of proper guidance from medical professionals during her pregnancy.Anna and Chelsey discuss common pelvic floor issues, their symptoms, and how they are...
2024-07-021h 20Strength To BuildHow to build muscle without getting bulky, tips to speed up your metabolism, best cardio and foods for fat loss, and more.Ep 18: In this episode of the Strength to Build Podcast, Chelsey tackles a variety of listener questions. Topics cover weightlifting without getting injured, building muscle without getting bulky, speeding up your metabolism, plus effective cardio methods for fat loss. Chelsey also shares a few of her current favorite products and healthy recipes, providing valuable insights and actionable tips for her listeners.Want to skip the intro and get right to the questions? Jump to minute 9:00.Mentioned in the episode:GET 50% OFF THE SUMMER PREP PLAN UNTIL JULY 4TH!USE CODE...
2024-06-1144 minStrength To Build5 Psychological Habits Hindering Your Fitness ProgressEp 17: In this enlightening episode of the Strength to Build Podcast, Chelsey explores five key psychological habits that may be sabotaging your fitness journey. Chelsey shares personal updates, introduces new segments, and delves into essential topics such as avoiding negative self-talk, the pitfalls of comparing yourself to others, the importance of proper rest, and rethinking how you label foods. If you’re looking for motivation and insights to improve your fitness and self-care routine, this episode is for you.BECOME A MONTHLY MEMBERFOLLOW CHELSEY ON INSTAGRAMFOLLOW CHELSEY ON TIKTOKEmail Chelsey at...
2024-06-041h 06Strength To BuildBTS with Ben Bruno: Insights on Strength Training, Client Journeys, and Maintaining HealthEp 16: In this episode of the Strength to Build Podcast, Chelsey is joined by LA-based celebrity personal trainer Ben Bruno. Ben shares his wealth of knowledge and experience in fitness and personal training, reflecting on his journey, philosophy, and the nuances of training a diverse client base including celebrities, professional athletes, and everyday individuals seeking to improve their health and fitness.Listeners will gain insights into:- Ben's holistic approach to training, emphasizing safety, individualization, and the critical balance between strength training, cardio, and mobility.- The challenges and rewards...
2024-05-2853 minStrength To BuildHow to break though a weight loss plateau, benefits of taking creatine, most effective ways to workout in 20 mins and more.Ep 15: In this episode of Strength To Build Chelsey discusses tips on how to break out of a plateau in your fitness journey, the most effective ways to work out when short on time, including explosive movements and compound exercises, and the benefits of creatine.She discusses how it helps with muscle growth and metabolism, and considerations when taking it plus the 5 initial steps Chelsey took when she started her weight loss journey, including gym workouts, diet changes, and increased movement. She also covers alternative ways to reward yourself on a weight loss journey besides...
2024-05-2131 minStrength To BuildStaying Fit on Vacation: Essential Tips and Misconceptions DebunkedEp 14: In this episode of the Strength to Build podcast, Chelsey dives into the main topic of how to stay fit on vacation – a mix of misconceptions, personal stories, and practical tips. Chelsey covers the importance of maintaining strength training, managing diet before vacation, and implementing strategies for staying active and eating well during the trip. She emphasizes the need for planning, the role of lean muscle in fitness, and practical advice on protein and fiber intake, as well as NEAT (Non-Exercise Activity Thermogenesis) for maintaining one's shape while enjoying vacation indulgences.Want her FREE "Healthy and Su...
2024-05-1431 minStrength To BuildHow to eat mindfully & hit protein goals, fat loss strategies for a "soft bulky" physique, full body vs body part splits, and signs you are overtrainingEp 13: In this episode of the Strength to Build Podcast, Chelsey explores a variety of topics including the benefits of full-body workout splits, how to approach overtraining, balancing hunger cues with protein intake, the impact of diet on training, and how to manage eating out.She offers advice on adjusting workout intensity, the importance of strength training for fat loss, and strategies for achieving a balanced diet. Additionally, Chelsey talks about the summer prep plan she's following, provides a discount code for listeners interested in joining her.GET THE SUMMER PREP CHALLENGE HERE - use...
2024-05-071h 04Strength To BuildRealistic tips and habits that allowed this client to lose 20 pounds in 5 monthsEp 12: In this conversation, Chelsey and her online wedding prep client, Natalie, discuss Natalie's fitness journey and the progress she made while working with Chelsey as her trainer.They talk about Natalie's workouts, nutrition, and mindset throughout the process. Natalie shares her experience of the tough yet all too common transition from being a competitive swimmer in high school to feeling lost in college without a coach.Overall, the conversation highlights the importance of finding a sustainable approach to fitness and focusing on strength and progress rather than just aesthetics. Natalie and Chelsey discuss the i...
2024-04-3052 minStrength To BuildNavigating My Miscarriage: Real Symptoms and Side Effects ExplainedIn this super personal episode, Chelsey opens up about her personal encounter with miscarriage, sharing insights into the emotional and physical challenges it took her through. The goal of this episode is to shed light on the realities of miscarriage that many women are often unprepared for.Through her story, Chelsey navigates the complex feelings of loss, the array of medical choices faced, and the side effects of the treatments available. She talks about the tough decision between opting for surgery or medication (in her case, both) and the profound impact each had on her body and...
2024-04-2355 minStrength To BuildTracking results without weighing yourself, how to cure a sweet tooth, when to increase weights, and spotting bad programmingEp 10: In this AMA episode, Chelsey goes over her top 3 tips for tracking progress and noticing improvements when someone doesn't want to weight themselves or track their food. She talks about the main reasons people may have a sweet tooth + common themes she's seen in her clients when they focus on this 1 tip and how is drastically decreases their desire for sweets throughout the day.She gives practical questions to ask yourself when you're wondering if it's time to increase the weights your lifting at the gym and concludes the episode with a lengthly explanation...
2024-04-1639 minStrength To BuildMy 3 Month Summer Prep Plan: Food, Alcohol, Training, Nutrition, Supplements and LifestyleEp 9: In this episode, Chelsey goes through her annual summer prep plan and dives into detail on her diet and training choices for the next 3 months.She discusses why cutting calories immediately isn't always the best idea and how she plans to create a deficit.She talks about whether or not you may be someone who could benefit from not drinking but also explains how having some alch along the way could be less detrimental than some would think PLUS why sleep and stress are VERY important factors to keep in mind while going through...
2024-04-0931 minStrength To BuildHow to reverse diet, tips for transitioning away from food logging, what rep range to train and more.Ep 8: In this solo "ask me anything" episode, Chelsey answers questions submitted by listeners. She discusses topics such as reverse diets, transitioning away from logging food, incorporating yoga with strength training, the differences between strength, hypertrophy, and strength endurance workouts, and starting running or finding alternatives to running."Submit a question to the show"
2024-04-0233 minStrength To BuildEp 6: Easy, every day health and fitness tips for the average girl, why general fitness apps can be tough and how to stay consistentIn this conversation, Chelsey interviews her client Jamie about their 14-month online training journey. They discuss Jamie's previous training experience, the importance of finding a tailored training program, tracking weights, and tracking calories.Jamie shares tips for tracking calories and choosing high protein snacks. They also talk about staying consistent with daily movement, especially in cold weather. Jamie emphasizes the importance of setting goals beyond the wedding and the benefits of increasing calories for weight loss.In this conversation, Jamie and Chelsey discuss the importance of caloric deficit and bulking for metabolism and body composition...
2024-03-1944 minStrength To BuildEp 4: Solo / How to make your fitness classes MUCH more effectiveIn this episode, Chelsey breaks down 5 tips that you can start applying immediately in order to actually start building more muscle in your workout classes.She covers some studies that talk about the muscle to mind connection and why that's so important plus other factors such as time under tension, weight selection, reps in reserve and more.We also cover some things to be aware of while doing fitness classes that aren't necessarily things that make your workout better such as the fast paced, high rep format.Get 35% off fitness challenges for the month of...
2024-03-0531 min
GenC PodcastChelsey Kayla Talks Nature Conservation, Being Passionate & How We Can Save The World - Ep73We chat to Chelsey Matthys😁! Hugged by the jug 🍶, who is Chelsey🕵🏽, why is the handle so long😂, what steered you into conservation 🌳, journey to know what you are doing now🪥, honing your craft 🤓, Acquire the necessary skills 📒, Being Open to new Information🧠, Best friends is at capacity🔋, Everyone has a belly button 🔘, Standing behind what you say🎙️, Being passionate🔥, Nature Conservation,🌱, What can we do to contribute ♻️, Playing the Big 5 game🦁, Say ma Now game🌋 and message to younger self 🧙🏽!
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2023-10-111h 05
And The Net AppearedHow to awaken your authentic voice with Rose Zita FalkoRose Zita Falko is a singer, songwriter, poet and holistic vocal coach who has spent the past 15 years devoted to the voice. After extensive training with vocal coach and mentor Sharon Thompson, Rose Zita has since developed her own method revolving around the consistent practices and exercises she had implemented within her daily vocal warmup to ensure her voice stayed healthy, strong and show-fit. Breathwork, movement and grounding played a big role as well as expansion, vocal control and sonic texture. With these key ingredients in mind Rose Zita Falko has developed a holistic and...
2022-07-1359 min
Life Done Better with Supermodel Jill de Jong37 - STRENGTH TRAINING FOR WOMEN with Personal Fitness Trainer Chelsey RoseDoes lifting weights make you 'bulky'? No! Strength training is the best way to lose weight, gain strength, and grow your confidence! Personal trainer Chelsey Rose is a big proponent of strength training for women and gives tips on how to stay consistent and motivated even when life gets in the way. No time? No problem - even if you are not getting enough sleep, your motivation fades, and you barely have time for a workout, you can still get results. We all know it’s good for us to move our bodies, strengthen it, and to st...
2021-07-2040 min