Strength To Build

By Chelsey RoseHealth & Fitness Fitness

Strength To Build episodes

October 13What I’ve Learned About Fitness a Year and a Half Postpartum
Ep 134: On this week’s episode of Strength To Build, I’m sharing my experience getting back into fitness after having a baby—the progression, the mistakes, and all the adjustments along the way!
I started moving again 11 days postpartum, but what did that actually look like? I’m breaking down those early days, how I gradually progressed my training, and what I’d do differently looking back.
We also get into how I approached workouts on exhausted days, the schedule changes that came with each new stage, and how much shifted once Apollo started sleeping more consistently.
In this episode, we cover:
What “starting again” at 11 days postpartum actually meant for me
How I progressed toward more structured strength training
Where I messed up and what I learned
What workouts looked like on tired days
Finding consistency through changing schedules
How more consistent sleep affected my routine
This is my personal experience, not a recovery timeline to follow. Whether you’re newly postpartum or further into motherhood, I hope this episode helps you feel less alone as you find a routine that works for your body and your life.
"Submit a question to the show"
40 min
October 06AMA: How To Know If You Need A Rest Day, Beginner Advice For Lifting + Nutrition, Fitness Tips Before Pregnancy, Sets Per Week and More!
Ep 133: On this weeks episode of "Strength To Build" I am answering your questions!! We dive in on the top 5 things I'd suggest working on before getting pregnant and why, if I personally track my sets per week - what that means - and how to do it the lazy way, and what a rest day can and should look like + how to know if you're someone who desperately needs one.
We also touch on my current top 3 high protein sweet treats that are super fast to make, beginner advice for someone who's trying to improve their fitness and nutrition (and WHY I don't pile all habits on at once) + my thoughts on people who say "they don't have time to workout"...!
____________________________
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 [email protected] 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"
48 min
September 29What Weight Loss Actually Looks And Feels Like (Part 2)
Ep 132: In part two of our weight-loss series, we’re talking about what progress actually looks like after the initial excitement wears off. I’ll walk through why your weight can jump after a restaurant meal, a hard workout, or at certain points in your menstrual cycle—and why none of those changes automatically means you gained fat.
We’ll also get into the frustrating weeks when you’re putting in effort every day but can barely see a difference yet. You’ll learn what might change before the mirror catches up, why you can’t choose where fat comes off first, and how to tell the difference between a normal fluctuation and a plateau that’s worth investigating.
Finally, we’ll talk about how to assess whether your plan is working using more than one weigh-in: weekly weight trends, measurements, photos, clothing fit, training performance, and how you actually feel. The goal is to make thoughtful adjustments when you need them—without letting one number convince you to overhaul a process that may already be 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 [email protected] 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"
49 min
September 22What Weight Loss Actually Looks & Feels Like (Part 1)
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 [email protected] 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"
48 min
September 15I Built More Muscle Than I Wanted… Now What?
Ep 130: In today’s episode, we’re talking about something that doesn’t get discussed nearly enough in the fitness world: how to intentionally decrease muscle size in specific areas without losing your lean, toned look altogether.
I break down whether you can actually “de-bulk” a specific body part, what happens when you decrease training volume and load, and why simply stopping strength training altogether probably isn’t the answer.
We get into how heavy compound exercises can continue to provide stimulus to muscles you may no longer be trying to grow, how to adjust your exercise selection when your physique goals change, and the difference between training to build muscle vs. training to maintain muscle, strength and posture.
I also share my own experience of realizing that some of the muscle I’ve spent years building—particularly through my shoulders and upper back—no longer aligns with the physique I personally want right now, and what I’m changing in my own training because of it.
We cover training volume, intensity, progressive overload, exercise selection, nutrition, realistic timelines for muscle loss, maintaining definition while allowing muscle to de-scale, and why changing your training goals doesn’t mean giving up strength training altogether.
If you love lifting but have ever wondered, “What if I don't actually want to keep getting bigger?” — this episode is for you.
------------------------------------------------------------------------------------------------------------------
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
**
Programs:
8 Week Summer Prep Plan
https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3
4 Week Busy Body Plan (40 min at home workouts)
https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0
**
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] 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"
39 min
September 08Injured And Feeling Stuck? How to Adjust Your Goals Without Losing Your Progress
Ep 129: In today’s episode, I’m sharing how I’m staying on top of my fitness goals while working through an injury and not being able to train the way I normally would. I break my approach down into three main “buckets”: daily movement, nutrition, and your activity factor—and explain how I adjust each one when another area has to take a back seat.
We talk about what I’m prioritizing while modifying my workouts, why an injury doesn’t mean you have to completely abandon your goals, and how to shift your expectations and habits so you can maintain as much of your progress as possible while still giving your body what it needs to recover.
____________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
**
Programs:
8 Week Summer Prep Plan
https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3
4 Week Busy Body Plan (40 min at home workouts)
https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0
**
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] 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"
36 min
September 01AMA: Strength Training With The Goal Of Fat Loss, Weight Gain On Reverse Diet, Only Feel Quads In Squats, & More!
Ep 128: In this "Ask Me Anything" Episode, Chelsey is going through some recent things she's loving and then gets into some of your guys' most recent questions! She gets into what to do if you've been strength training and notice strength going up but don't feel any leaner...you actually feel puffier. She also gives an example of a reverse diet that may work well vs one that probably wouldn't and gives some specific tips about feeling glutes in knee dominant exercises + some conversations around cardio and calorie deficits.
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
**
Programs:
8 Week Summer Prep Plan
https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3
4 Week Busy Body Plan (40 min at home workouts)
https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0
**
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] 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"
39 min
August 25The Truth About Peptides, Exosomes & Regenerative Medicine With Dr Jeff Gross
Ep 127: Today I’m joined by board-certified neurological surgeon and regenerative medicine specialist Dr. Jeff Gross to talk about what exists between traditional physical therapy and surgery. We break down peptides and exosomes, what treatments like BPC-157 are actually being used for, and what to look out for in order to make sure the treatments you're receiving are legitimate.
We also talk about how long the benefits of these therapies may last, what happens when you stop using them, and why maintaining muscle and strength remains one of the most important pieces of protecting our health and function as we age.
Book a free 30 min consultation with Dr Jeff Gross here.
Explore his instagram here.
____________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
**
Programs:
8 Week Summer Prep Plan
https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3
4 Week Busy Body Plan (40 min at home workouts)
https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0
**
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] 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"
43 min
August 18Why Running Feels Hard + Exactly What To Strengthen To Fix It (Upper Body Edition)
Ep 126: This week, we're continuing the conversation about building a body that feels strong and efficient while running—but this time we're focusing on the upper body.
I break down how your breathing, core stability, thoracic mobility, and postural endurance all contribute to your running mechanics, plus exercises you can use in the gym to improve each one.
We cover:
How your diaphragm contributes to both breathing and core stability
Why rib and pelvic positioning can affect your ability to breathe efficiently
How your core stabilizes your trunk while your arms and legs move
Why runners need thoracic rotation and mobility
How to build the postural endurance needed to maintain good positioning as you fatigue
Exercises like 90/90 breathing, dead bugs, bird dogs, Pallof presses, carries, face pulls, and more
_____________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
**
Programs:
8 Week Summer Prep Plan
https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3
4 Week Busy Body Plan (40 min at home workouts)
https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0
**
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] 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"
42 min
August 11Why Running Feels Hard + Exactly What To Strengthen To Fix It (Lower Body Edition)
Ep 125: If you've ever wondered why running leaves your knees, hips, or calves feeling sore—or why running just doesn't feel as smooth as you'd like—this episode is for you.
Today, I'm breaking down what your body is actually being asked to do with every stride and the specific strength, stability, mobility, and power qualities that help running feel stronger, more efficient, and more enjoyable.
We'll cover:
Single-leg stability
Hip mobility
Hip extension strength and power
Push-off mechanics
The role of your glutes, deep hip rotators, adductors, calves, and Achilles tendon
The best strength exercises to improve your running
By the end of this episode, you'll understand exactly what to strengthen, why it matters, and how to build a body that's better prepared to run.
__________________________________________________________________________________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE

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

PROGRAMS:
+ 4 Week Busy Body Plan (30-40 min workouts with alignment)
https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0
+ 8 Week Summer Prep Plan
https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3

Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] 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"
34 min

About Strength To Build

From the publisher's feed

Join me as I simplify the confusing world of fitness and provide you with the most effective training methods for achieving your best results. From solo episodes to interviews with athletes,…