Strength To Build

By Chelsey RoseHealth & Fitness Fitness

Strength To Build episodes

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"
39 min
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.
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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"
40 min
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"
43 min
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"
41 min
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"
42 min
June 17, 2025Leah Van Dale: Redefining Strength After WWE, Miscarriage & Motherhood
Ep 70: In this powerful and personal episode, I sit down with Leah Van Dale — former WWE superstar, NFL cheerleader, entrepreneur, and soon-to-be mom of two — to talk about the real story behind her WWE departure, her physical and emotional recovery after a miscarriage followed by a birth that led to a condition called drop foot, and we get into the inspiration behind her new brand Snatch.
Whether you're a wrestling fan, a mom, an athlete, or just someone navigating major life transitions, this conversation will leave you feeling seen, supported, and hopeful.
🎧 What We Cover:
Leah’s journey from NFL cheerleader to WWE Superstar
The truth behind her WWE departure and how it reshaped her goals
Coping with miscarriage and recovering from drop foot
What women should know about the condition and advocating for their health
Starting Snatch and pushing for better support for women
Raising a blended family with Corey Graves
What’s next for Leah in this new season of life
🔗 Connect with Leah:
Follow Leah on Instagram @theleahvandale
Learn more about Snatch: @snatchforher
LINKS IN INTRO:
- Macroplate food delivery - get $30 off with my code CHELSEY30
- Cozy Earth - Get 40% off with my code "Strength40"
- Discounted one on one training - get $75 off a month. Set up a call here and mention that you heard this episode.
________________________________________________________________________________________________
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"
59 min
June 10, 2025How Movement, Mindset, and Self-Care Helped Miranda McKeon Face Breast Cancer at 19
Ep 69: In this episode of Strength To Build, Chelsey sits down with actress, breast cancer survivor, and recent college grad - Miranda McKeon for an honest conversation about how her approach to health, fitness, and mental resilience helped her navigate breast cancer—diagnosed at just 19 years old.
Miranda shares what her relationship with health looked like before her diagnosis, how she adapted her routine during treatment, and how she continues to rebuild both physically and emotionally after surviving cancer.
This conversation is a reminder that fitness isn’t just about aesthetics—it’s a tool for strength, healing, and self-confidence. Miranda’s story is vulnerable, powerful, and filled with insight for anyone navigating a health challenge or supporting someone who is.
Follow Miranda on Instagram: @mirandamckeon
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
June 03, 2025Life Update, Pregnancy Story & Postpartum Workout Plan
Ep 68: In this episode of the Strength To Build Podcast, Chelsey shares her birthing story + gives advice on things to take to the hospital. She also talks about postpartum recovery after her emergency C-Section + the focus and timeline of her workouts postpartum.
Use code "strength40" for 40% off all Cozy Earth Products!
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 He
"Submit a question to the show"
43 min
May 27, 2025AMA: How To Stop Building Muscle In Upper Body, Tips To Break Through A Plateau, How Long Until Creatine Works and More!
Ep 67: In this Q&A episode, I’m answering some of your questions that seem to be coming from women who are training smart, eating intentionally, and still feeling a little stuck. If you’ve ever wondered how to *pause* those upper body gains, how you can break through a fat loss plateau without eating less, or whether it’s okay to rely on protein bars and shakes for daily protein intake — this one’s for you.
I also dig into how to increase fiber without going carb-crazy, and how long it really takes to see results from creatine.
💬 Questions I Answer in This Episode:
“I don't want to gain anymore muscle in my upper body — how can I still lose fat without getting bigger up top?”
“I train 3x/week, hit 12k steps, eat just below maintenance… but I still have fat to lose. What gives?”
“Is it bad if half my daily protein comes from bars and shakes?”
“How can I increase fiber without letting my carbs skyrocket?”
“How long do I need to take creatine before I feel it working?”
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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"
36 min
May 20, 2025How To Stay On Track When Life Gets Busy
Ep 66: In today's episode Chelsey is walking you through how to stay consistent with your fitness goals when life isn’t ideal, without falling into the all-or-nothing trap. Life, work, family, social events, and finances will ALWAYS find a way to creep into your routine and try to derail you BUT there's a few things you can do and pay attention to that will help you stay consistent and feeling accomplished.
💬 In this episode, we cover:
The 2–3 non-negotiables you need to define for your busy season
How to create a “minimum baseline” plan that still moves you forward
Smart swaps for workouts, meals, and habits when time is tight
The importance of momentum over perfection
My own current season of life (prepping for birth!) and how I’m applying this in real-time
Email a screenshot of your written and star review to [email protected] to receive my free top 5 easy to make, high protein meals!
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

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,…