Strength To Build

By Chelsey RoseHealth & Fitness Fitness

Strength To Build episodes

March 0310 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.
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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"
36 min
February 24Fall 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"
29 min
February 17My 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"
38 min
February 10AMA: 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"
35 min
February 03AMA: 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"
35 min
January 27How 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"
30 min
January 20Carbs 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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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"
35 min
January 135 Of Your Top Fat Loss Questions, Answered! (Part 2)
Ep 98: Prepare to love this episode! Today we're diving in on some of your most asked fat loss questions in a way that makes the "why" simple to understand. We cover realistic timelines, why your weight might go up when you start lifting, the role of walking versus strength training, and how to approach fat loss without losing muscle.
What We’ll Go Over
Is walking enough for fat loss?
Why you might gain weight when you start lifting
Can you recomposition (lose fat and gain muscle at the same time)?
How long fat loss actually takes
The fastest way to lean out for summer, a wedding, or a trip
Whether you’re just starting your fitness journey or trying to get leaner without losing hard-earned muscle, this episode will give you the science-backed answers and actionable tips you need to decide what's right for you!!
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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"
40 min
January 065 Of Your Top Fat Loss Questions, Answered! (Part 1)
Ep 97: In this episode, I’m answering five of the most common fat loss questions I hear from women — the ones that keep you stuck in cycles of dieting, second-guessing, and never quite feeling like you’re doing it “right.”
We talk about:
How to lose fat without sacrificing muscle
Whether you should cut calories or reverse diet first
Why you might not be losing weight even though you’re training consistently
How many calories you actually need for fat loss
And whether tracking macros is necessary for results
This episode will help you understand why your body responds the way it does — so you can stop chasing extremes and start building a process that actually works.
In Part 2, we’ll cover leaning out for events, walking for fat loss, why lifting can cause weight gain, whether recomp is real, and how long fat loss actually takes.
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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"
38 min
December 23, 2025THE MAIN HABITS MY CLIENTS CREATE TO GET RESULTS ALL YEAR LONG
EP 96: In this episode of Strength To Build, I share my approach to building sustainable fitness habits—and why I don’t believe in extreme challenges like 75 Hard.
Instead of changing everything at once, I focus on making small, manageable changes that eventually become automatic. We talk about why I like to start with movement first, how increasing steps and workout consistency can naturally improve nutrition, and why repeating workouts (instead of doing random ones) is key for real progress.
I also dive into the mindset side of health, especially around stress eating and using tools like breathing and awareness to change habits without restriction. Using a real-life example, I walk through how to simplify an overloaded routine and create a more intentional, balanced plan that actually supports long-term goals.
This episode is all about doing less—but doing it better—and building habits that last.
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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"
41 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,…