Strength To Build

By Chelsey Rose

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, coache

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FAQs about Strength To Build:

How many episodes does Strength To Build have?

The podcast currently has 108 episodes available.

Strength To Build episodes:

March 31, 2026AMA: What Actually Makes A HIIT Workout Effective, How To Know If You're In A Calorie Deficit, When To Start Getting Ready For Your Wedding & More!
Ep 108: In this AMA episode of Strength To Build, I’m answering your biggest fitness questions—from what actually makes a HIIT workout effective, to how long you really need to get in shape for your wedding.
We get into what matters most for fat loss (steps vs workouts), how to know if you’re actually in a calorie deficit, and simple high-protein snack ideas that make consistency easier.
I also break down one of the most frustrating situations: working out consistently but not seeing changes in body fat—and what’s usually missing when that happens.
If you’ve been putting in effort but feel stuck or unsure if you’re doing things “right,” this episode will give you clarity and direction.
__________________________________________________________________________________________________
$100 off NEW PREGNANCY PROGRAM "BUILD A BUMP"
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [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"
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44min
March 17, 2026AMA: Why Pilates Works For Some People More Than Others, Walking For Fat Loss, Nutrition Around Training & More!
EP 107: We're back with another AMA episode! I’m answering your guys' questions about the difference between my training programs, why different types of workouts produce different results for different people and protein choices to be aware of when paying attention to calories.
I also explain why Pilates can produce great results for some people but feel ineffective for others, and what the science of mechanical tension tells us about building muscle.
Finally, we discuss walking as a fat loss tool, why it works so well (especially initially), and what to consider if your step count is already high but fat loss has slowed.
_______________________________________________________________________________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE! (Use code BUILD20 for 20% off your first month!)
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [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"
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39min
March 10, 2026AMA: Signs Cardio Is Hurting Your Strength, How Long To Stay In A Surplus, Increasing Weight Without Losing Form & More!
Ep 106: In this AMA episode of Strength To Build, I’m answering your guys' questions!!
We're talking about how alcohol actually affects progress, how to combine cardio with strength training without sabotaging muscle growth, and how to approach a muscle-building phase without panicking about small increases in body weight.
I also break down practical strategies for increasing weights in the gym without sacrificing form, and what actually matters outside of your workouts if fat loss is your goal.
_________________________________________________________________________________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE! Use code "build20" for 20% off your first month!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [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"
...more
43min
March 03, 202610 Surprising Reasons You’re Bloated (That Have Nothing to Do With Food Intolerances)
Ep 105: In this episode, we break down the surprising (and often overlooked) reasons you might feel puffy, backed up, or like food/water is just sitting — even when you’re eating clean and exercising.
We cover how stress, under-eating, dehydration, hormones, alcohol, and even how quickly you eat can all influence digestion because after all, it's so easy to have a few days of stress, a few drinks, less water and before you know it, you're also about to start your period and you just wonder how in the world you're supposed to reset.
We're going to go over why bloat happens, how it happens and what to do + what NOT to do to get over the hump.
_________________________________________________________________________________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [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"
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36min
February 24, 2026Fall Off Your New Year’s Goals? Do These 5 Things to Reset.
Ep 104: This episode of Strength To Build, we are talking about the inevitable moment that motivation dips and consistency starts to feel harder than it did in January. Instead of starting over (again!!), we’re talking about how to reset in a way that actually sticks and allows you to continue working your way to results.
In this episode, I walk you through five simple but powerful shifts to help you rebuild momentum without burning yourself out:
How to change your mindset when you feel like you “fell off”
Why reframing the goal makes consistency easier
How to identify your nucleus habit — the one thing that matters most
Why fixing your environment beats relying on willpower
How setting a short timeline helps you reset without pressure
If you’ve been feeling stuck, overwhelmed, or frustrated with yourself, DON'T! This episode will help you come back to the basics and move forward with clarity and confidence.
If you want something simple to refer to next time you're in a slump, I created a little Free Reset Checklist you can save on your phone and come back to anytime you feel off.
Comment "RESET" on my latest post on Instagram and I’ll send it !
_______________________________________________________________________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [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"
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29min
February 17, 2026My 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 I’m tired)
How I wind down so my body and brain are ready to wake up early
My full morning workout routine from the moment I wake up to the moment I see my first client of the day.
The supplements I personally use and why
Why January workouts feel different (and better) ??
How visualization and intention-setting help me every day
Why I never skip my warm-up — especially for early training
This episode is meant to show you that successful mornings are built the night before, and that consistency comes from systems, not discipline.
If you want the full breakdown with exact details, and product links + mid day details, head to my latest Instagram post and comment SCHEDULE — I’ll send you everything! (it's cute too).
___________________________________________________________________________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [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"
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38min
February 10, 2026AMA: 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 thing and whether carb cycling is actually necessary + how long you can realistically stay in a calorie deficit, and how she’s approaching summer prep training.
Episode Questions:
How do I break habits like constant snacking or always needing dessert?
How and when should I eat carbs for fat loss — and do I need to carb cycle?
How long can I realistically stay in a calorie deficit before taking a break?
Is Chelsey doing any kind of summer prep training — and what does that actually look like?
______________________________________________________________________________________________
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [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"
...more
35min
February 03, 2026AMA: 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 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"
...more
35min
January 27, 2026How I'm Using Chat GPT To Help Me With Food Logging + Recipe Creation
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"
...more
30min
January 20, 2026Carbs Around Training: How to Use Them to Train Better, Recover Faster, and Still Lose Fat
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:
https://bodybio.com/CRH
One time discount of 15% off
Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [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"
...more
35min

FAQs about Strength To Build:

How many episodes does Strength To Build have?

The podcast currently has 108 episodes available.

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