Strength To Build

Ep 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 modified to fit individual needs, explaining the rationale behind exercise choices and sequence. She also critiques a common but ineffective Pinterest workout to illustrate key concepts.

HOW TO ENTER THE NIKE STRENGTH GIVEAWAY:
- Repost any "Strength To Build" podcast episode in your story on instagram and TAG @strengthtobuild
- Comment on Chelsey's last post on @Strengthtobuild and tell her which weights you would ask for if you won!!
- Enter to win from Oct 1st - Oct 14th, winner will be chosen Oct 15th.

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 [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 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 a better protein to calorie ratio while still enjoying the things that you love.

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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, comparing the Oura Ring and Apple Watch, and emphasizes not getting overly fixated on calorie burn during workouts. 

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Ep 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.

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Ep 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).

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Ep 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!

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Ep 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 ensure proper muscle engagement.
- Hip Thrust Form: Tips to avoid back pain and sciatica by correcting form and setup.
- Home Gym Setup and Plateaus: Suggestions on how to progress with limited equipment + Importance of adding new challenges and potentially getting heavier weights

Nutrition:
Macro Counting for Beginners: Recommendations on starting with protein logging and gradually tracking other macros.

Tips For Trainers:
- Financial aspects of a personal training career including investments in education and revenue streams.
- Strategies for challenging advanced lifters and progressing exercises.
- Keeping online clients motivated and the importance of personalized check-ins. 

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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!!
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TODAY'S QUESTIONS:

1. I love weight lifting but I feel like my traps are growing more than I’d like. Should I decrease weight or stop training upper body all together?

2. How can I tone up my arms? I strength train and everything else seems to be getting results except for my arms.

3. What’s the best way to handle cellulite if you are already very muscular?

4. Do you have any tips for not feeling a deadlift in your back? I find that no matter what I do, I either end up feeling my back right away during a deadlift or I’ll notice it’s sore the next day - it feels like I’m never actually sore in my legs after deadlifts.

5. How do you do your sprint interval training? Time/rest/speed etc.

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Ep 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 bamboo set with code **STRENGTH40**
Visit cozyearth.com

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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 a hard time feeling my glutes on certain exercises...any tips?

Question 6: All things creatine! When to take it, how much, benefits?

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