Ep 101: In today's "Ask Me Anything" episode, Chelsey is answering four of your most recent questions + goes over some updates including her upcoming trip to Hawaii, the bread making trend on TikTok, and the NEW February App Program!

She talks about insulin without fear-mongering, whether early morning workouts are actually an issue for women, what to do when progress feels stalled (even if you feel like you're doing everything right), and how to balance running with strength training without burning out.

Episode Questions:

• What role does insulin plays in nutrition, muscle, and fat loss?
• Are 5am workouts are actually “bad” for women or hormones?
• What should I do if I feel like I'm doing everything right but not seeing progress?
• How do I balance running 4x’s per week + strength training - what are the best compound exercises for runners?

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Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE

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

Want to work one on one with Chelsey?

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

EP 100!! - On this episode of Strength To Build, Chelsey is diving in on some helpful ways she's been using chat to log food, create recipes, and find trends in her current routine so that she can optimize protein intake, carb timing, restorative time, and cooking.

If you're doing something similar that is helpful to you - share it via a comment or review!

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Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE

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

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [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 99: In this episode of Strength To Build, Chelsey breaks down exactly how and why carbohydrates support your training, recovery, hormones, and fat loss goals, and how to use them strategically instead of emotionally.

If you’ve ever felt tired in workouts, stuck in your progress, scared to eat carbs, or confused about whether carbs help or hurt fat loss — this episode is for you.

You’ll learn what carbs actually do in your body, how they reduce fatigue and improve performance, why they matter for muscle recovery, how to adjust carbs on training vs rest days, and how to decide how many carbs you personally need based on your body and your goals.

This episode will help you stop under-fueling, start training better, and build a healthier relationship with food and performance.

In this episode, we cover:

• What carbohydrates do in the body and why they’re the primary fuel for strength training and high-intensity work
• How muscle glycogen works and why low glycogen makes workouts feel harder than they should
• Why carbs before training reduce both physical fatigue and perceived effort
• How carbs after training support recovery, glycogen replenishment, and muscle preservation
• How insulin works as a “shuttle” hormone to help deliver nutrients into muscle cells post-workout
• Why carbs + protein post-workout support better recovery than protein alone
• How to think about carbs on non-training days (without cutting them completely)
• How to decide how many carbs you need on training days vs rest days
• How to adjust your intake based on energy, performance, hunger, and recovery
• Why under-fueling feels disciplined but actually slows progress and increases burnout

If you’ve been trying to “eat less and train more” and feeling exhausted, stuck, or frustrated — this episode will help you reframe carbs as a tool, not a threat.

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BodyBio Supplements:

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Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE

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

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [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 98: Prepare to love this episode! Today we're diving in on some of your most asked fat loss questions in a way that makes the "why" simple to understand. We cover realistic timelines, why your weight might go up when you start lifting, the role of walking versus strength training, and how to approach fat loss without losing muscle.

What We’ll Go Over

• Is walking enough for fat loss?
• Why you might gain weight when you start lifting
• Can you recomposition (lose fat and gain muscle at the same time)?
• How long fat loss actually takes
• The fastest way to lean out for summer, a wedding, or a trip

Whether you’re just starting your fitness journey or trying to get leaner without losing hard-earned muscle, this episode will give you the science-backed answers and actionable tips you need to decide what's right for you!!

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Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE

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

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [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 97: In this episode, I’m answering five of the most common fat loss questions I hear from women — the ones that keep you stuck in cycles of dieting, second-guessing, and never quite feeling like you’re doing it “right.”

We talk about:

• How to lose fat without sacrificing muscle
• Whether you should cut calories or reverse diet first
• Why you might not be losing weight even though you’re training consistently
• How many calories you actually need for fat loss
• And whether tracking macros is necessary for results

This episode will help you understand why your body responds the way it does — so you can stop chasing extremes and start building a process that actually works.

In Part 2, we’ll cover leaning out for events, walking for fat loss, why lifting can cause weight gain, whether recomp is real, and how long fat loss actually takes.

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Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE

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

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [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 96: In this episode of Strength To Build, I share my approach to building sustainable fitness habits—and why I don’t believe in extreme challenges like 75 Hard.

Instead of changing everything at once, I focus on making small, manageable changes that eventually become automatic. We talk about why I like to start with movement first, how increasing steps and workout consistency can naturally improve nutrition, and why repeating workouts (instead of doing random ones) is key for real progress.

I also dive into the mindset side of health, especially around stress eating and using tools like breathing and awareness to change habits without restriction. Using a real-life example, I walk through how to simplify an overloaded routine and create a more intentional, balanced plan that actually supports long-term goals.

This episode is all about doing less—but doing it better—and building habits that last.

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Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE

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

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [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 95: We're not "I'll start in January" kind of people. In this episode, Chelsey breaks down why the habits you maintain (or abandon) during chaotic seasons quietly shape who you become next year—and how to build consistency when motivation is low and life feels full.

You’ll learn how to anchor simple routines even while traveling, why doing small things just for yourself matters more than ever, and how to reframe what a real reward actually is. This episode also challenges you to reflect on the goals you set this year—and reminds you that there is still time to follow through.

If you’ve been feeling off-track, overwhelmed, or tempted to wait for a “fresh start,” this conversation will help you refocus, recommit, and move forward with intention.

In this episode, we cover:

• Why discipline matters most when structure disappears
• How to build flexible routines that survive travel and busy days
• James Clear’s concept of identity-based habits and why they work
• The importance of doing things that are just for you
• How false rewards sabotage consistency
• The psychology behind keeping promises to yourself
• How to reflect on this year without guilt—and still make progress

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Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE

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

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [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 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 [email protected], I’ll set you up with one month of my online training plans (bodyweight, home DBs, and full gym included).

Things I’m Loving Right Now

• Audiobooks on Spotify
• Aquaphor/Vaseline on my eyelashes
• Target matching pajama sets (I have a problem)

Listener Q&A

• Glutes: What to do if you never feel your glutes working + the exercises that usually fix it
• Warm-Ups: How to build a simple, effective warm-up if you’re an intermediate or advanced lifter
• Calories: How to get a realistic estimate for fat loss when you train 5x/week
• Bulk or Cut?: How to know which phase you should start with
• Falling Off: What to do when you fall off for a week (or a month) and if your progress is actually gone
• Content Creation: How I film + make content with a baby and still grow my business

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Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE

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

Want to work one on one with Chelsey?

• Set up a one on one consultation call here to see if personalized online training is right for you.
• Join a semi-private class in LA here.
• Email [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 93: In this exciting episode, Chelsey sits down with Dr. John Rusin, an internationally recognized strength coach, physical therapist, and injury-prevention expert with nearly two decades of elite-level experience training MLB All-Stars, NFL All-Pros, Olympic gold medalists, and world-record-holding powerlifters.

They dig into his new book, Pain-Free Performance, to clarify common misunderstandings about foundational training principles like breathing and bracing, and to walk through his signature “6-phase dynamic warm-up” step-by-step.

Named a “Top 50 Health & Fitness Expert” by Men’s Health, Dr. Rusin has pioneered a health-first, pain-free approach to performance that has transformed athletes and everyday clients alike. He shares invaluable insights and practical strategies to optimize your fitness routine, whether you're a beginner or a seasoned athlete.

Here’s what you’ll learn:

• Building a Strong Foundation:
  Discover how proper breathing and bracing techniques can revolutionize your strength-training routine.
• Effective Warmup Strategies:
  Learn about Dr. Russin's innovative six-phase dynamic warmup routine that enhances performance, prevents injuries, and boosts your posture.
• Tailored Training Tips:
  Find out how to personalize your warmup and workout routines to fit your unique needs and goals.
• Corrective Exercises:
  Get practical advice on incorporating corrective exercises and activation drills to improve movement quality and target key areas.
• Optimizing Performance:
  Understand the importance of central nervous system stimulation in maximizing your workout effectiveness.

Don’t miss this episode packed with expert tips and actionable advice to help you train smarter, stay injury-free, and build a resilient, unbreakable body.

Dr. John Rusin Website

https://drjohnrusin.com

Dr. John Rusin on Instagram:  360K+ Followers

https://www.instagram.com/drjohnrusin

Dr. John Rusin on Facebook
https://www.facebook.com/drjohnrusin

Dr. John Rusin on YouTube
https://www.youtube.com/@Dr.JohnRusin

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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 92: In this follow-up conversation with Dr. Emily Dow, we dive deeper into our Advanced Training & Nutrition Online Program and what clients can expect inside. We break down the real journey of one of our clients who’s currently down 13 pounds, including some of the exact protocols that Emily used and WHY. 

We also dive in on postpartum nutrition, energy intake, calorie burn from breastfeeding, if it's possible to build muscle at this stage and how to adjust cal intake or energy output once milk supply stops.

Lastly we touch on ozempic - who it can really work for and which population it won't necessarily help.

If you're interested in learning about:

• Smart calorie cuts + why to avoid under-eating
• Reverse diets and why they actually work
• What to do when you hit a plateau
• Postpartum weight loss + building muscle after birth
• What happens when you stop burning milk-production calories
• Ozempic: who it’s for and who it’s not

Then tune into this episode + share it with someone if you find it useful! 

INTERESTED IN APPLYING FOR ADVANCED TRAINING AND NUTRITION? APPLY HERE.

As always if this show brings you any value - please leave a comment on Spotify or a review! (Screenshot and send to [email protected] to be entered to win 1 free month of personalzied online training with Chelsey!).

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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"