Strength To Build

By Chelsey RoseHealth & Fitness Fitness

Strength To Build episodes

May 19How To Make Healthy Eating Feel Easy & Sustainable | Ft. Earthy Jane (Jane Olivia)
Ep 115: In this episode of Strength To Build, I sit down with wellness creator, private chef, and recipe developer Jane Olivia, also known as Earthy Jane, to talk about how to make healthy eating feel simpler, more realistic, and actually sustainable. We dive into the biggest ways women overcomplicate nutrition, practical habits that make consistency easier, realistic meal prep strategies for busy lifestyles, quick healthy meals, underrated foods women should be eating more of, and more. This episode is full of approachable advice for women who want to feel healthier without becoming obsessive or overwhelmed by wellness culture online.
Download Jane's APP "Food Friends" here.
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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"
32 min
May 12The Dense Bean Salad Girl: Violet Witchel on Meal Prep, Grocery Staples, and Eating Well All Week
Ep 114: You've probably seen the dense bean salad all over your feed — and today I'm sitting down with the woman who started it all. Violet Witchel is a food creator who turned a simple, practical meal into one of the most viral food trends on the internet, and in this episode she's letting us know exactly how to build it.
We talk about how the dense bean salad came to be, what Violet was actually trying to solve for when she first made it, and how it grew into something way bigger than she ever expected. Violet breaks down exactly how she thinks when she's building a salad — what staples she always grabs at the grocery store, how to swap ingredients and flavors to keep things fresh, and how to build a dressing that ties it all together.
We also get into the practical side of things — how many people one batch serves, how to use it throughout your week, and why the no-lettuce approach is a total game changer for meal prep. Plus she shares some of her favorite variations, including her viral Mediterranean original and her mouthwatering steak tzatziki version.
If you're a busy person who wants to eat well without spending hours in the kitchen every day, this one is packed with ideas you can use starting this week.
Follow Violet on TikTok and Instagram and check out her Substack for weekly recipes.
__________________________________________________________________________________________________
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"
36 min
May 05AMA: How To Train Your Core, Stress & Weight Gain, Increasing Your Metabolism, Cardio Without Muscle Loss, Protein On Rest Days & MORE!
Ep 113: In this episode of Strength To Build, I’m answering another batch of some of your most recent fitness and nutrition questions — from how to actually train your core for both strength and aesthetics, to why fat loss can stall even when you feel like you’re doing everything right.
We break down what’s really happening with stress and weight loss, how to increase your metabolism the right way without gaining unwanted fat, how to balance cardio without sacrificing muscle, and why protein still matters on rest days. This episode is all about helping you understand the why behind your training and nutrition so you can make smarter decisions and see better results.
__________________________________________________________________________________________________
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
---------------------------------------------------
EQUIP PROTEIN POWDER
https://www.equipfoods.com/CHELSEY15
CODE: CHELSEY15
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"
41 min
April 28The Top 5 Variables That Actually Drive Results
Ep 112: In this episode, I break down the top 5 variables that actually drive results when it comes to building muscle, losing fat, and changing your body composition.
We talk about what progressive overload really looks like, why intensity matters more than most people think, and how your workouts need to actually create a reason for your body to adapt. I also cover the role of protein and calories, why recovery is just as important as training, and how consistency over time is what makes everything work.
I also touch on the biggest things people tend to focus on that don’t actually move the needle—and why simplifying your approach is usually the missing piece.
__________________________________________________________________________________________________
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
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"
56 min
April 21Reverse Dieting 101: How to Eat More To Break Through A Plateau Without Gaining Fat
Ep 111: In this episode of Strength To Build, we're talking about all things "Reverse Diet!" If you feel stuck eating low calories just to maintain your weight or have hit a plateau but still have body fat you want to lose, this episode is for you.
We cover: what it is, how your metabolism adapts during fat loss, and how to increase your calories in a way that supports your body instead of working against it. I walk you through exactly who should reverse diet, how to do it step-by-step, and what to expect along the way—including why the scale might go up and when that’s completely normal.
We also get into the mental side of being scared to eat more, and how to know when your body is ready to stop reversing and either maintain or move into your next phase.
If you’ve ever felt like your metabolism is “broken” or you’re afraid to eat more because you’ll gain weight—this episode will give you the clarity and confidence to approach it the right way.

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.
Programs:
8 Week Summer Prep Plan
Build a Bump Pregnancy Program
Shop the things I’m loving HERE
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild
Follow Chelsey on TikTok Here.

"Submit a question to the show"
38 min
April 14Your 8 Week Summer Body Blueprint
Ep 110: In this episode of Strength to Build, I’m breaking down my new 8 Week Summer Prep Plan that I am so excited about! A fun, at home, Db Only program built with cardio progressions.

In this episode, we cover:
•How 8 weeks can be enough time to see and feel a real difference
•How to use strength training and progressive overload as your foundation
•The right way to incorporate cardio without burning out or losing muscle
•NEAT — the most underrated fat loss tool nobody talks about enough
•How to hit your protein, use calorie awareness as a tool (not a rule), and stop the crash diet cycle for good
•Why sleep, stress, and recovery are quietly running the show
•A week-by-week breakdown so you know exactly what to focus on and when
SUMMER PREP PLAN IS 20% OFF UNTIL APRIL 19TH, 2026
Use code "SALE"
- GET IT HERE
_______________________________________________________________________________________________
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"
43 min
April 07AMA: Postpartum Pancake Ass, How To Reverse Diet Without Gaining Weight, What To Do If Tummy Is Flabby But Don't Need To Lose More Weight + More!
Ep 109: In this episode of Strength to Build, we are answering your guys' questions per usual !! We talk about some current discounts, things I'm loving and then we get into why postpartum pancake ass is a thing and what to do about it. We talk a lot about tips for eating throughout pregnancy, how to maintain & rebuild strength postpartum and we get into our convo on reverse diets.
LINKS MENTIONED:
$30 off your first week with MacroPlate (use code CHELSEY30)
BUILD A BUMP Pregnancy Program ($100 off until April 15th, 2026)
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"
51 min
March 31AMA: 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.
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$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"
44 min
March 17AMA: 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"
39 min
March 10AMA: 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"
43 min

About Strength To Build

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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,…