Strength To Build

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.

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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!

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"

Ep 124: Today AMA covers a lot of topics! We touch on fitness, food, fav training sneakers and then chat about life as a trainer with a baby - how we got Apollo to sleep + how I prepped myself for maternity leave as someone who needed to pay for my own maternity leave and can't delegate my job to someone else.

This was something I was really trying to find when I was pregnant so hopefully it helps anyone who's also in the fitness/personal training industry and is wanting to start a family soon!

We get into considerations when exercising while pregnant like the importance of glute lengthening and adductor strength + what to do after you finish a calorie deficit - how do you know you're done? Should you go down again? Should you do a reverse diet? Should you just maintain? 

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DON'T FORGET! 

My new program "Busy Body" is 20% off until Monday August 3rd.

Find it HERE, and use code "presale" for 20% off!

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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!

Programs:

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"

Ep 123: In this week's AMA episode, I'm answering some of your most recent fitness questions—from whether you actually need to train your "lower core" differently, to exercises to do if you feel like you're quad-dominant and how and why alignment is so important pre workout + little clues that you might not be as aligned as you think.

We also dive into one of my more recent favorite topics - how you can actually  build strength and lose fat when life is busy. (Spoiler: it's less than you think.)

Plus... I finally announce my brand new Busy Body program, designed specifically for women who want noticeable results without spending hours in the gym.

Busy Body launches July 28th and includes:

•  5 workouts per week 
•  30–45 minute sessions 
•  Structured body-part split 
•  Alignment drills and warm-up exercises included 
•  Progressive strength-focused programming 
•  Designed for busy women who want maximum results in minimal time 

If you've been waiting for a realistic program you can actually stick with, this is it.

__________________________________________________________________________________________________

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

Want to work in person with Chelsey?

• 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 122: Another Ask Me Anything episode! This week I’m answering your questions on fat loss, strength training, workout classes, fitness trackers, core strength, and how to know when it’s actually time to make a change to your routine.

We’re talking about what I would prioritize if you want to lose 5–10 pounds without obsessively tracking calories, how long you should actually rest between sets if strength is the goal, and whether I trust the calorie burn and step count metrics coming from wearables like the Oura Ring/Apple Watch.

I also get into the very common feeling of knowing you have muscle... but not necessarily being able to see it the way you want to — and whether that means you should keep building or finally shift your focus toward fat loss.

Plus, we talk about workout classes: why I don't think they're inherently bad, where people can run into problems when classes become their entire training routine, and how to keep the workouts you genuinely love while still making progress toward your physique goals.

And finally, I answer a question about weak back muscles, posture, core strength, and whether you really need hour-long Pilates sessions to feel strong and supported in your everyday life and strength workouts.

As always, if you have a question you want answered on a future AMA episode, send me a DM on Instagram @chelseyrosehealth!

__________________________________________________________________________________________________

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

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 121: Say it with me! "Summer is meant to be enjoyed—not spent stressing over every meal or feeling like you have to "start over" every Monday."

In this episode, I'm breaking down the science-backed principles that will help you stay consistent through vacations, BBQs, beach days, and dinners out without feeling like you have to choose between making memories and making progress.

We'll talk about why one indulgent meal isn't what causes fat gain, why maintaining muscle should be a priority year-round, and how simple habits like prioritizing protein, strength training, and daily movement can help you enjoy summer while still working toward your goals.

In this episode, we cover:

• Why consistency over months matters more than perfection on any single day
• How strength training helps you maintain a lean physique, even during busy seasons
• Why protein is one of the most powerful tools for managing hunger and preserving muscle
• The connection between sleep, recovery, cravings, and fat loss
• How to build an environment that makes healthy choices feel easier
• Why walking and everyday movement are often underrated for long-term success
• The mindset shift that separates women who stay consistent from those who constantly feel like they're starting over

Key Takeaway

The women who stay lean year-round aren't the ones who never enjoy dessert, skip vacations, or have perfect nutrition every day. They're the ones who don't let one meal turn into one bad week. Progress comes from getting back to your routine—not from chasing perfection.

If this episode was helpful, I'd love for you to share it with a friend, tag me on Instagram, or leave a review so other women like us can find the show, build strength, confidence, and sustainable habits for life.

_______________________________________________________________________________________________

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

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 120: In this episode of "Strength To Build", I'm breaking down the biggest mindset shifts that will completely change the way you approach your fitness journey. We'll talk about why consistency beats perfection, why eating more can sometimes help you make better progress than eating less, and why the scale isn't nearly as powerful as we've been taught to believe.

These are the exact mindset changes I not only work on with my clients but that I've had to work on with myself! Lasting results don't come from finding the "perfect" workout or meal plan—they come from changing the way you think about the process and WHY you do what you do.

In this episode, we cover:

• Why you don't have to eat "clean" every day to lose fat
• The truth about 1,200-calorie diets
• Why working out every day isn't the goal
• How to stop letting the scale control your mood
• Why one meal or one weekend won't ruin your progress
• The difference between motivation and discipline
• Why soreness isn't a sign of a better workout
• How consistency always beats perfection
• Why chasing fast results often keeps you stuck
• The importance of trusting the process instead of constantly changing your plan

If you've been feeling frustrated, stuck, or like you're doing everything "right" but still aren't seeing the results you want, 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

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 119: In today's "Ask Me Anything" episode, we have a great mix of questions from women all at different stages. From postpartum effective workouts splits and bridal prep, to combing strength into the routine of a runner and how to (or if you need to) adjust calories if your goal is to get stronger.

We cover:

• What the most effective workout split is when you're 6 months postpartum, back at work, and only have time for 4 workouts per week

• Whether raw fish and meat are safe during pregnancy and what major health organizations currently recommend

• How to approach a bridal fitness journey when you're a year out from your wedding

• The best way to estimate maintenance calories while getting stronger and building muscle

• How runners can incorporate strength training, cardio, and recovery without sabotaging their muscle-building goals

__________________________________________________________________________________________________

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

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 118: In this "Ask Me Anything" Episode, we cover some questions from the everyday girl and from other coaches regarding the best ways to retain clients and encourage them to be consistent. 

We talk about ideas on if you should start trying to build muscle at your current calorie intake or if you should go into an immediate small bulk, what foods girls should include in their diet if they find that it's hard for them to hold onto weight while strength training, and what rib cage flare + anterior pelvic tilts may look and feel like and what i'm doing to address those things on myself!

We also dive in on all of my tips if you have access to a full gym and what you should consider if you're wanting to build out an efficient full body workout. HINT: don't be afraid to take up some space and set up the circuits in a way that makes sense 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

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 117: In this episode of Strength To Build, Chelsey breaks down exactly what separates effective short workouts from the ones that leave you sweaty, exhausted, and wondering why your body never changes.

Whether you're a busy mom, working professional, or simply someone who doesn't have hours to spend in the gym, this episode will teach you how to structure shorter workouts that actually build muscle, improve strength, and help you see results.

You'll learn why simply moving for 20–30 minutes isn't enough, how close you need to take your sets to failure, and the biggest mistakes people make when trying to get results with limited training time.

In This Episode We Cover:

• Why short workouts can absolutely work—but only if they're programmed correctly
• The importance of training close to failure when time is limited
• Ideal rep ranges for maximizing muscle growth in shorter sessions
• How to choose exercises that give you the biggest return on your time investment
• Why alternating upper and lower body exercises can improve workout efficiency
• How to structure workouts using heavier weights first and lighter or banded exercises later
• How much weekly volume you actually need to build muscle
• Why focusing on 1–2 priority muscle groups can help you see faster results
• Common reasons short workouts fail to deliver results
• How consistency ultimately matters more than workout length

__________________________________________________________________________________________________

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

Book a free 15 min consultation call 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

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 116: In this episode of Strength To Build, we're doing another "Ask Me Anything"! We dive in on my thoughts on Peptides, workouts in the first trimester, an exact breakdown of everything I think about when building out a single workout + workouts for the week, easy pre workout meal ideas and more! 

PODCAST SHOW NOTES

__________________________________________________________________________________________________

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

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"