Strength To Build

By Chelsey RoseHealth & Fitness Fitness

Strength To Build episodes

December 16, 20255 Thing I'm Doing To LOCK IN For The Rest Of The Year
Ep 95: We're not "I'll start in January" kind of people. In this episode, Chelsey breaks down why the habits you maintain (or abandon) during chaotic seasons quietly shape who you become next year—and how to build consistency when motivation is low and life feels full.
You’ll learn how to anchor simple routines even while traveling, why doing small things just for yourself matters more than ever, and how to reframe what a real reward actually is. This episode also challenges you to reflect on the goals you set this year—and reminds you that there is still time to follow through.
If you’ve been feeling off-track, overwhelmed, or tempted to wait for a “fresh start,” this conversation will help you refocus, recommit, and move forward with intention.
In this episode, we cover:
Why discipline matters most when structure disappears
How to build flexible routines that survive travel and busy days
James Clear’s concept of identity-based habits and why they work
The importance of doing things that are just for you
How false rewards sabotage consistency
The psychology behind keeping promises to yourself
How to reflect on this year without guilt—and still make progress
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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"
33 min
December 09, 2025AMA: How To Feel Your Glutes More, Effective Warm Up Routine, Should You Cut Or Bulk First & More!
Ep 94: On this weeks episode of Strength To Build, Chelsey does her fav AMA + a quick little mix of things she's loving this week.
PS: If you leave a Spotify comment or send a podcast review to [email protected], I’ll set you up with one month of my online training plans (bodyweight, home DBs, and full gym included).
Things I’m Loving Right Now
Audiobooks on Spotify
Aquaphor/Vaseline on my eyelashes
Target matching pajama sets (I have a problem)
Listener Q&A
Glutes: What to do if you never feel your glutes working + the exercises that usually fix it
Warm-Ups: How to build a simple, effective warm-up if you’re an intermediate or advanced lifter
Calories: How to get a realistic estimate for fat loss when you train 5x/week
Bulk or Cut?: How to know which phase you should start with
Falling Off: What to do when you fall off for a week (or a month) and if your progress is actually gone
Content Creation: How I film + make content with a baby and still grow my business
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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"
49 min
December 02, 2025The Secret to a Pain-Free Workout: Dr. John Rusin's Warmup Blueprint
Ep 93: In this exciting episode, Chelsey sits down with Dr. John Rusin, an internationally recognized strength coach, physical therapist, and injury-prevention expert with nearly two decades of elite-level experience training MLB All-Stars, NFL All-Pros, Olympic gold medalists, and world-record-holding powerlifters.
They dig into his new book, Pain-Free Performance, to clarify common misunderstandings about foundational training principles like breathing and bracing, and to walk through his signature “6-phase dynamic warm-up” step-by-step.
Named a “Top 50 Health & Fitness Expert” by Men’s Health, Dr. Rusin has pioneered a health-first, pain-free approach to performance that has transformed athletes and everyday clients alike. He shares invaluable insights and practical strategies to optimize your fitness routine, whether you're a beginner or a seasoned athlete.
Here’s what you’ll learn:
Building a Strong Foundation:
Discover how proper breathing and bracing techniques can revolutionize your strength-training routine.
Effective Warmup Strategies:
Learn about Dr. Russin's innovative six-phase dynamic warmup routine that enhances performance, prevents injuries, and boosts your posture.
Tailored Training Tips:
Find out how to personalize your warmup and workout routines to fit your unique needs and goals.
Corrective Exercises:
Get practical advice on incorporating corrective exercises and activation drills to improve movement quality and target key areas.
Optimizing Performance:
Understand the importance of central nervous system stimulation in maximizing your workout effectiveness.
Don’t miss this episode packed with expert tips and actionable advice to help you train smarter, stay injury-free, and build a resilient, unbreakable body.
Dr. John Rusin Website
https://drjohnrusin.com
Dr. John Rusin on Instagram: 360K+ Followers
https://www.instagram.com/drjohnrusin
Dr. John Rusin on Facebook
https://www.facebook.com/drjohnrusin

Dr. John Rusin on YouTube
https://www.youtube.com/@Dr.JohnRusin
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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"
1 hr
November 25, 2025Reverse Diets, Ozempic, Fat Loss Plateaus, Postpartum Muscle Building, Smart Calorie Cuts & More With Dr Emily Dow
Ep 92: In this follow-up conversation with Dr. Emily Dow, we dive deeper into our Advanced Training & Nutrition Online Program and what clients can expect inside. We break down the real journey of one of our clients who’s currently down 13 pounds, including some of the exact protocols that Emily used and WHY.
We also dive in on postpartum nutrition, energy intake, calorie burn from breastfeeding, if it's possible to build muscle at this stage and how to adjust cal intake or energy output once milk supply stops.
Lastly we touch on ozempic - who it can really work for and which population it won't necessarily help.
If you're interested in learning about:
• Smart calorie cuts + why to avoid under-eating
• Reverse diets and why they actually work
• What to do when you hit a plateau
• Postpartum weight loss + building muscle after birth
• What happens when you stop burning milk-production calories
• Ozempic: who it’s for and who it’s not
Then tune into this episode + share it with someone if you find it useful!
INTERESTED IN APPLYING FOR ADVANCED TRAINING AND NUTRITION? APPLY HERE.
As always if this show brings you any value - please leave a comment on Spotify or a review! (Screenshot and send to [email protected] to be entered to win 1 free month of personalzied online training with Chelsey!).
--------------
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"
43 min
November 19, 2025AMA: Minimal Effective Dose Strategy For Fat Loss, When To Ramp Up Weights Postpartum, How To Improve Progress At Home With Just DB's and More!
Ep 91: In this Ask Me Anything episode of Strength To Build, Chelsey answers the most common questions you guys are asking right now about getting stronger, lifting heavier, navigating postpartum training, and seeing real results with minimal time.
In this episode, we cover:
• How to start lifting heavier when the gym feels intimidating, including realistic dumbbell and kettlebell starting points and what Chelsey’s clients typically use.
• The #1 most important factor for results
• Postpartum strength guidelines — how to know when your body is ready to ramp up weights again and how to progress safely.
• How to make at-home workouts truly effective even with just dumbbells, kettlebells, and limited space.
• The minimal effective dose for busy women who want strength gains and fat loss without spending hours in the gym.

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"
44 min
November 11, 2025How To Enjoy The Holidays Without Crashing Out About Your Progress
Ep 90: The holidays don’t have to derail your fitness or make you feel like you’re “starting over” come January. In this episode, Chelsey breaks down how to approach the holiday season with balance, strategy, and zero guilt — so you can enjoy yourself and stay aligned with your goals.
We’ll cover:
Mindset: Why one day (or even a few) won’t undo months of consistent effort — and how to keep your perspective in check.
Workouts: How to stay active before and during travel — from quick 20-minute sessions on the app to bodyweight or banded workouts that fit anywhere.
NEAT (Non-Exercise Activity Thermogenesis): Easy ways to stay moving without “working out” — like helping clean up, running errands, or walking with family.
Food: Simple ways to feel balanced while still enjoying your favorite foods — bring protein and fruit, and keep small parts of your routine intact.
Boundaries & Habits: How to set light, flexible boundaries that support you — like capping drinks, skipping late-night snacking, or stacking habits (walk before lunch, workout before meals, etc.).
Whether you’re traveling, hosting, or just trying to stay consistent through the chaos, this episode will help you approach the holidays with confidence and intention — not restriction.

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"
39 min
November 04, 2025How Your Gut Health Shapes Fertility, Fitness, and The Future Of Your Children With "Tiny Health"
Ep 89: Today on Strength to Build, Chelsey sits down with Cheryl Sew Hoy, the founder and CEO of Tiny Health, to unpack the fascinating world of gut health — from fertility and pregnancy to postpartum recovery and fitness.
Tiny Health is the first at-home gut test designed specifically for adults and babies, using advanced shotgun metagenomic sequencing to give an in-depth look at the microbiome. Cheryl shares how understanding your gut can transform not only digestion and immunity but also hormone balance, metabolism, and even your baby’s lifelong health.
Whether you’re trying to conceive, healing postpartum, or simply aiming to feel more energized and strong, this episode will help you understand how gut health influences everything — and what actionable steps you can take to start optimizing it.
WANT TO TRY TINY HEALTH? USE MY CODE "CRH" FOR $20 OFF YOUR FIRST ORDER
💡 Key Takeaways:
Your gut microbiome starts shaping your health long before symptoms appear.
The microbiome connection between mom and baby begins at birth — and small choices can have lifelong effects.
A targeted gut test can reveal root causes behind common issues like fatigue, bloating, or hormonal imbalances.
Supporting gut health can improve metabolism, mood, and training recovery for active women.
🔗 Connect with Cheryl & Tiny Health:
Website: tinyhealth.com
Instagram: @tiny.health
"Submit a question to the show"
47 min
October 28, 2025Hot Take: Your Slow Light Weight Workouts Are Actually Chipping Away At Your Longevity
Ep 88: In this episode, Chelsey breaks down the science of Type I vs. Type II muscle fibers — and why most people never actually train the ones that matter most for longevity, strength, and athleticism.
You’ll learn:
What Type I (slow-twitch) and Type II (fast-twitch) fibers actually do
Why we start losing Type II fibers as we age — and how that impacts strength, power, and independence
The difference between moving slowly and producing force quickly
How to train your fast-twitch fibers with proper resistance training, not just cardio
The link between fast-twitch muscle preservation and fall prevention, metabolism, and longevity
This episode will help you understand why building strong, powerful muscles isn’t just for athletes — it’s essential for everyone who wants to age well and move with confidence.
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"
42 min
October 21, 2025AMA: Spin Class For Sprint Interval Training, Tips For Easy Meal Prep, Hormone Testing, C Section Recovery & more.
Ep 87: In this episode of Strength To Build, Chelsey talks about an upcoming job she's *manifesting* and then gets into your guys' questions of the week! She goes over her hair mineral test analysis, c section recovery, if spin class is a good option for sprint interval training, goals postpartum and more!
She ends the episode reminding listeners that they can apply to work virtually with herself and Dr Emily for both training and nutrition by filling out this application.
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
October 14, 2025The Rep Range You’re Probably Avoiding — and Why You Need It
Ep 86: In today's episode of Strength To Build, Chelsey talks about how it's common for people to spend their training years in the 8–12 rep range — but spending some time in the 1-5 rep range has HUGE benefits that most women are skipping.
She explains WHY training in the 1–5 rep range is one of the most underrated and important tools for building real strength, muscle, and confidence.
You’ll learn:
What actually happens in your body when you lift in the 1-5 rep range
How to warm up for it
How low-rep training builds the foundation for long-term muscle growth
How to safely program 3–5 rep work into your week — even if you’re new to lifting heavy
When NOT to do 1-5 reps
Chelsey also shares how she uses low-rep training with her clients to help them break through plateaus, build glute strength, and feel more confident in the gym.
Do you want a FREE customized workout program built specifically for you by Chelsey? Leave a review or a comment and send a photo of it to [email protected] to enter to win!

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"
33 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,…