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 80 episodes available.

Strength To Build episodes:

September 02, 2025The Cortisol Connection To Fat Loss, Menopause, & Quality Of Life with Justin Hai
Ep 80: In this episode of Strength To Build, I sit down with Justin Hai—entrepreneur, author, and founder of "Rebalance Health" —to dive deep into the hormone that affects us all: cortisol.
We break down what cortisol really is, why it isn’t always the “bad guy,” and how modern technology may actually be rewiring our stress response. Justin shares how simple lifestyle shifts (from sleep to screen time) can dramatically improve the way your body handles stress and why that's important if you're wanting fat loss or can't seem to escape the symptoms of menopause.
Justin just released his new book, Stress Nation, which explores the intersection of stress, performance, and wellness. He gives us a sneak peek into some of the key lessons from the book, including practical strategies you can start applying today to improve your health.
What you’ll learn in this episode:
The #1 reason cortisol impacts your body, energy, and long-term health
Why too much (or too little) cortisol can affect fat loss, muscle gain, and recovery
The hidden ways technology elevates stress and what to do about it
How supplements can support you and why some simply don't work
HOW TO ENTER THE GIVEAWAY!!
Follow @rebalancehealth + myself if you're not already :) (@chelseyrosehealth)
Comment on my latest post & tell me what actually really helps you destress.
Giveaway CLOSES Sept 9th.
I will pick THREE winners to win Justin's NEW BOOK "Stress Nation" + your choice of 1 of 3 bundles
Bundle 1 - Melomints + DREAM (good for everyone)
Bundle 2 - Menomints + DREAM (best for menopausal women)
Bundle 3 - Manmints + DREAM (for the men in your life!)
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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1h 5min
August 26, 2025AMA: How To Maintain Results, Do 20 Min Workouts Work, Tips For Eating Late If You Get Off Work Late, Hip Flexor Tightness and More.
Ep 79: In this episode of Strength to Build, Chelsey answers YOUR questions. Here's what is covered in today's AMA episode:
How to maintain once I'm at the muscle mass/physique I want to be at.
Can 20 minute workouts actually make a difference? I’m having a hard time doing anything much longer but I also feel like even those are a waste of time.
Tips for working late in the service industry - I get home at 2/3am and am super hungry, is it better to eat to hit your protein or no because you’re about to go to sleep?
What has it been like transitioning from in person to online training after baby?
Did you do anything specific for hip mobility/pelvic floor strength while pregnant?
What to do about SI joint pain, tight hip flexors (postpartum)
In this Episode:
Beam Dream Powder
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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41min
August 19, 2025What I'll Do When I'm Ready To Go Into My Fat Loss Phase
Ep 78: In this episode, Chelsey shares her personal plan for losing fat once she finishes breastfeeding — breaking down the exact steps she’ll take and the mindset behind them. She also highlights common mistakes women make when attempting fat loss and why they tend to make people more frustrated.
As a new mom, Chelsey discusses how she’s currently prioritizing strength and recovery while maintaining her milk supply, and what will change once she transitions out of breastfeeding. This episode is perfect for moms and women who want a realistic, research-backed perspective on sustainable fat loss — without the gimmicks, all-or-nothing thinking, or crash dieting.
In this Episode:
- Protein Powder I'm Loving
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"
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43min
August 05, 2025Body Comp After Baby, Weight Loss While Breastfeeding, How To Train Before Birth & Rebuilding Strength Postpartum
Ep 77: In this episode of Strength To Build, Chelsey is answering all things pregnancy and postpartum training—from how to train your body before birth to how she personally returned to fitness after giving birth.
Questions we cover:
🧠 Does body composition ever go back to pre pregnancy??
🍼 Weight loss while breastfeeding—what’s realistic and what’s not
🔄 How did you choose your postpartum training routine?
💥Exercise/lifting routine for someone trying to get stronger BEFORE pregnancy - what should I focus on?
🧘‍♀️ Top ways to reconnect to your lower abs postpartum (without my glutes or upper abs taking over?)
This episode is packed with real talk and practical strategies whether you’re pre-pregnancy, pregnant, or postpartum and trying to feel like you again.
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"
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41min
July 29, 2025How To Actually Build Strong Glutes (Psst..It's Not Chasing The Burn)
Ep 76: Are you stuck doing endless donkey kicks and wondering why your glutes aren’t growing? In this episode of Strength to Build, Chelsey breaks down the real science behind building strong, defined glutes.
You’ll learn why mechanical tension is the #1 driver of growth (not burn), how to actually structure your workouts for results, and the most common mistakes keeping women from seeing glute gains.
🔍 What You’ll Learn:
Why banded circuits and high-rep workouts aren’t enough
How to apply progressive overload to glute training
The best exercises for full glute development
How often to train your glutes (and when to rest)
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"
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42min
July 22, 2025AMA: Drinking Boundaries, Calorie Deficits, Snacking Sabotage, Why Unilateral Training Works & More.
Ep 75: In this Ask Me Anything episode, Chelsey is answering YOUR questions—from training strategies to fat loss tips, snacking struggles, and even her own personal boundaries around alcohol.
We get into:
💪 The real purpose of single-sided exercises (and when to program them)
🥤 How to think about drinking alch when it comes to your results
🕒 If it’s okay to break the 1-hour app workouts into two 30-minute sessions
🔥 The best way to kick off a calorie deficit and know when to adjust calories
🍪 What to do if snacking is wrecking your results
🏋️‍♀️ How to lift heavier with dumbbells when your grip gives out before your legs
If you’ve ever felt stuck in your fat loss journey, unsure how to structure your training, or just want real talk around building sustainable habits—this one’s 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"
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39min
July 15, 2025What to Do When Fat Loss Stalls (Even After Big Results)
Ep 74: In this episode, I’m answering a listener’s question:
"I've been in a plateau for almost 2 months after losing 20kg—what do I do?"
If you've experienced major fat loss but the scale won't budge anymore, this episode is for you. I break down:
Why plateaus are normal (especially after significant weight loss)
How metabolic adaptation plays a role
What to audit in your tracking habits
How diet breaks can reset your system and improve adherence
Why shifting your focus to strength, glute growth, and body recomposition might be the move
The role of NEAT, sleep, and stress
What kind of data actually matters (hint: it’s not just the scale)
Sometimes, the body just needs a break—and sometimes, it's time to level up your strategy.
*****************************************************
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"
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40min
July 08, 2025How to Build a “No-Track” Lifestyle That Still Gets Results
Ep 73: In this episode of Strength to Build, Chelsey dives into the practical strategies that allow her clients to build a healthy, strong body without obsessively tracking every calorie or macro. If you’re tired of logging every bite or you find tracking too stressful, this episode breaks down how to stay consistent and see real results using flexible, sustainable habits that don’t involve MyFitnessPal.
🔑 Main Takeaways
You don’t have to count calories forever to get results.
Intuitive eating can work if you have foundational habits in place.
Tracking can be a useful tool, but not a lifelong requirement.
Structure, portions, and consistency matter more than perfection.
You can get leaner, stronger, and feel more freedom without obsessing over numbers.
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"
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43min
July 01, 2025Junk Volume Is Killing Your Results —Here’s What to Do Instead
Ep 72: If you’ve been stuck doing more and more exercises without seeing better results, you might be wasting time on junk volume. In this episode, we break down exactly how to use training volume to build muscle and strength efficiently—without burning out.
You'll learn:
What training volume actually means (and how to track it)
Why “hard sets” matter more than sets x reps x weight
How to count volume on compound lifts like squats and hip thrusts
How many weekly sets you really need for muscle growth
What junk volume is, how to spot it, and how it slows your results
We’ll also talk about when to progress, and how to split volume across your week based on how often you train. Whether you’re lifting 2x or 5x per week, this episode will help you stop guessing—and start growing.
Links Mentioned:
DM me “STRONG” to learn more about your exclusive discount for 1:1 coaching
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"
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41min
June 24, 2025Strength vs. Sweat: Why You Don’t Need to Be Exhausted Or Sore to Burn Fat
Ep 71: In this episode of Strength to Build, Chelsey dives into why strength training is a far more effective approach for fat loss and sustainable results than constant high-intensity cardio. You’ll learn what a “good workout” actually looks like, what signs of progress to track instead of sweat or soreness, and how to structure your week for results without burnout.
Whether you're stuck in the “sweat = results” cycle or just want to understand why lifting is so powerful for body composition, this episode will shift your perspective and help you train with purpose.
What You’ll Learn:
Why sweat, soreness, and breathlessness don’t equal progress
The metabolic benefits of strength training
How high-intensity workouts can backfire hormonally
What a smart, sustainable weekly workout split looks like
How to redefine success in your fitness routine
Resources & Links:
Share this episode and tag Chelsey on instagram @chelseyrosehealth
Leave a review if this episode resonated with 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"
...more
42min

FAQs about Strength To Build:

How many episodes does Strength To Build have?

The podcast currently has 80 episodes available.

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