Ep 91: In this Ask Me Anything episode of Strength To Build, Chelsey answers the most common questions you guys are asking right now about getting stronger, lifting heavier, navigating postpartum training, and seeing real results with minimal time.

In this episode, we cover:
• How to start lifting heavier when the gym feels intimidating, including realistic dumbbell and kettlebell starting points and what Chelsey’s clients typically use.
• The #1 most important factor for results
• Postpartum strength guidelines — how to know when your body is ready to ramp up weights again and how to progress safely.
• How to make at-home workouts truly effective even with just dumbbells, kettlebells, and limited space.
• The minimal effective dose for busy women who want strength gains and fat loss without spending hours in the gym.

Start your 7 day FREE trial of my new app HERE!

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [email protected] to inquire about one on one in person training.

Follow Chelsey on Instagram:

• @Chelseyrosehealth
• @Strengthtobuild

Follow Chelsey on TikTok Here.

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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:

1. Mindset: Why one day (or even a few) won’t undo months of consistent effort — and how to keep your perspective in check.
2. 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.
3. NEAT (Non-Exercise Activity Thermogenesis): Easy ways to stay moving without “working out” — like helping clean up, running errands, or walking with family.
4. Food: Simple ways to feel balanced while still enjoying your favorite foods — bring protein and fruit, and keep small parts of your routine intact.
5. Boundaries & Habits: How to set light, flexible boundaries that support you — like capping drinks, skipping late-night snacking, or stacking habits (walk before lunch, workout before meals, etc.).

Whether you’re traveling, hosting, or just trying to stay consistent through the chaos, this episode will help you approach the holidays with confidence and intention — not restriction.

Start your 7 day FREE trial of my new app HERE!

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [email protected] to inquire about one on one in person training.

Follow Chelsey on Instagram:

• @Chelseyrosehealth
• @Strengthtobuild

Follow Chelsey on TikTok Here.

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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

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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 [email protected] 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 [email protected] 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 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 range
• How to warm up for it
• How low-rep training builds the foundation for long-term muscle growth
• How to safely program 3–5 rep work into your week — even if you’re new to lifting heavy
• When NOT to do 1-5 reps

Chelsey also shares how she uses low-rep training with her clients to help them break through plateaus, build glute strength, and feel more confident in the gym.

Do you want a FREE customized workout program built specifically for you by Chelsey? Leave a review or a comment and send a photo of it to [email protected] to enter to win!

Start your 7 day FREE trial of my new app HERE!

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [email protected] to inquire about one on one in person training.

Follow Chelsey on Instagram:

• @Chelseyrosehealth
• @Strengthtobuild

Follow Chelsey on TikTok Here.

"Submit a question to the show"

Ep 85: In today’s episode, Chelsey gets real about the common habits holding women back from seeing results — even when they think they’re “doing everything right.”

These are the tough-love conversations she’d have with clients if she wasn’t afraid to hurt their feelings — because sometimes, you need a coach who tells it like it is.

You’ll hear Chelsey’s unfiltered takes on:

• Why you can’t say you’re “not losing weight” if you’re averaging under 7,000 steps a day
• The truth about “eyeballing” vs. actually knowing your intake
• Why alcohol doesn’t make you fat — but your weekend habits might be
• Empty calories are ruining your progress
• You eat out more than you realize

If you’re ready for some honest accountability and practical advice that actually works, this episode is for you!!

Start your 7 day FREE trial of my new app HERE!

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [email protected] to inquire about one on one in person training.

Follow Chelsey on Instagram:

• @Chelseyrosehealth
• @Strengthtobuild

Follow Chelsey on TikTok Here.

"Submit a question to the show"

Ep 84: In this week’s Ask Me Anything episode, Chelsey is answering your most-recent fitness and lifestyle questions. From building muscle to navigating busy schedules, here’s what she covers:

• Muscle Maintenance → Everyone talks about building muscle, but what does maintaining it actually look like in real life?
• Weekly Splits for Busy Moms → How to structure training with a toddler and a full-time job.
• My Current Playlist → What I’ve been listening to during workouts lately.
• Wedding Prep Strategy → Should you follow my wedding prep plan if you’re a year out from your big day?
• Progression Principles → How to know when it’s time to increase weights and the right pace for progression.

October's New Team Workout Starts Tomorrow Oct 1st In The App! Home And Gym Workouts - Start your 7 day FREE trial of my new app HERE!

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [email protected] to inquire about one on one in person training.

Follow Chelsey on Instagram:

• @Chelseyrosehealth
• @Strengthtobuild

Follow Chelsey on TikTok Here.

"Submit a question to the show"

Ep 83: If you’ve ever wondered why your workouts don’t seem to be changing your body anymore, the answer might be simple: you’re not using progressive overload. In this episode, Chelsey breaks down exactly what progressive overload is, why it’s non-negotiable for strength, muscle growth, and even fat loss, and how to apply it in your own training without burning out.

We’ll cover:

• What progressive overload really means (in simple terms)
• Why your body stops changing when you do the same workouts
• Different ways to apply progressive overload beyond just lifting heavier
• The most common mistakes people make when trying to progress
• Why it matters whether your goal is strength, muscle, or fat loss
• Practical examples you can use this week to start progressing

By the end, you’ll know exactly how to move from “working out” to actually training with purpose — and that’s when results start happening.

Start your 7 day FREE trial of my new app HERE!

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [email protected] to inquire about one on one in person training.

Follow Chelsey on Instagram:

• @Chelseyrosehealth
• @Strengthtobuild

Follow Chelsey on TikTok Here.

"Submit a question to the show"

Ep 82: In this episode of the Strength To Build Podcast, I’m breaking down why weekends feel harder, how they can erase your progress, and practical ways to enjoy life without starting over every Monday. You’ll walk away with mindset shifts, simple strategies, and a fresh perspective on how to create balance that actually works long-term.

What You’ll Learn in This Episode:

• Why weekends tend to throw us off track (and the psychology behind it)
• How just 1–2 days of overindulgence can erase your weekly calorie deficit
• The truth about alcohol, recovery, and your training results
• Mindset shifts to move away from “on/off” thinking
• Practical strategies to enjoy social events, eat out, and still hit your goals
• How to reframe success so weekends become part of your progress — not the reason you keep restarting

Start your 7 day FREE trial of my new app HERE!

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [email protected] to inquire about one on one in person training.

Follow Chelsey on Instagram:

• @Chelseyrosehealth
• @Strengthtobuild

Follow Chelsey on TikTok Here.

"Submit a question to the show"