Strength To Build

Ep 65: In this episode of Strength to Build, Chelsey breaks down one of the most misunderstood concepts in fitness and nutrition: why eating more can actually help you lose fat. If you've been stuck in a low-calorie loop—feeling tired, frustrated, and not seeing results—this episode is for you! Chelsey explains how under-eating stalls fat loss, and why nourishing your body with enough food (especially protein) is key to long-term progress.

🔔 Don’t forget to subscribe, share this episode with a friend who’s stuck in the low-cal diet cycle, and tag @chelseyrosehealth on Instagram if you found this episode helpful!

Amazon Tank!

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"

Ep 64: In today’s episode, I’m joined by Carrie Minter Ebers — founder of Carrie's Pilates Plus, entrepreneur, and fitness industry trailblazer. Carrie talks to us about her upbringing and her unexpected journey into business ownership, what it was really like opening her first studio in Los Angeles, and the challenges she faced behind the scenes while expanding her brand.
We also dive into the hole she saw in the market, how often she recommends incorporating Pilates into your weekly routine, how she trains personally outside of Pilates, and what she’s learned about building a loyal fitness community. 

______________________________________________________________________________________________

Connect with Carrie:

• Website: Carrie's Pilates Plus
• Instagram: @carriespilatesplus

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"

Ep 63: In today’s episode, I’m joined by holistic nutritionist and fertility expert Stefanie Adler for an empowering conversation about women’s wellness at every stage. We dive into what true hormone health looks like, how to support your cycle naturally, the truth about preconception prep, and why gut health and stress management matter more than you think. Stefanie shares simple, sustainable tips to help you tune into your body, balance your hormones, and feel your absolute best—whether you're thinking about kids someday or just want to thrive right now.

We cover:
 ✨ Signs your body might be asking for support
 ✨ How to sync your workouts and nutrition with your cycle
 ✨ When to start preparing for pregnancy (hint: earlier than you think)
 ✨ Everyday habits for better gut health and lower stress
 ✨ The one wellness trend Stefanie wishes would disappear
 ✨ Where to start if you're feeling overwhelmed

If you’re ready to feel more connected, empowered, and in tune with your body, this is a must-listen episode!

________________________________________________________________________________________________

Connect with Stefanie Here

Get 15% Off a Hair Mineral Test With Stefanie HERE

Use Code "Strength40Bogo" at Cozy Earth For 40% off + BOGO Bamboo Pajama Sets!

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"

Ep 62: In today's Ask Me Anything Episode, I’m answering your most recent questions—from syncing your training with your cycle to making the most of classes like OrangeTheory and F45, and how to keep training while traveling. 

Here’s what we cover:

• Training during your period: when to push, when to pivot
• Smart swaps: can leg press replace squats?
• How to workout on a roadtrip.
• How long should a cut last?
• The hidden downsides of group fitness classes—and how to make them work for you
• How I use periodization to keep long-term clients progressing without burnout

If you’ve ever felt unsure about tweaking a program, sticking to structure, or trusting your body’s signals—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"

Ep 61: In this episode of Strength to Build, Chelsey talks about the seven most common mistakes women make in the gym that stop them from seeing real results. If you’ve ever felt stuck, frustrated, or like your workouts just aren’t working anymore—this is for you. From cardio overload and light weights to skipping recovery and chasing quick fixes, Chelsey dives deep into the habits that hold you back and what to do instead. 

🔔 Don’t forget to subscribe, share the show with a friend, and tag @chelseyrosehealth on Instagram if this episode resonated with you!

LINKS and PROMO CODES:

• Get 40% off Cozy Earth products when you use my code STRENGTH40
• Start your 7 Day free trial of my app here
• Book a free 15 minute consultation call with me to see if one on one online training is right for you (next 5 clients get $50 off!)

"Submit a question to the show"

Ep 60: In today's episode, Chelsey sits down with Chris Hitchko, her mentor and the founder of Show Up Fitness and author of "How to Become A Successful Personal Trainer," to explore the essentials of smart strength training and the keys to thriving in the personal training industry. Chris shares his expertise on effective workout strategies, the benefits of strength training over traditional fitness classes and long-form cardio, and offers valuable advice for aspiring personal trainers.

Key Topics Discussed:

1. Understanding the principles that define smart strength training.​
2. Comparing smart strength training with standard fitness classes and prolonged cardio sessions.​
3. Highlighting the efficiency and effectiveness of strength-focused workouts.​
4. Steps to structure a safe and result-oriented training regimen.​
5. Tools and metrics to track improvements in strength training.​

Guidance for Aspiring Personal Trainers:

1. Essential qualifications and certifications for entering the profession.​
2. Common challenges faced by new trainers and how to overcome them.
3. Advice on staying adaptable and continuing education to remain relevant.​

Resources and Links:

• Show Up Fitness: Discover more about Chris Hitchko's training programs and educational resources at Show Up Fitness.​
  
  
• Books by Chris Hitchko:
  • How to Become A Successful Personal Trainer​
    Amazon
• Chris Hitchko on Social Media:
  •  @showupfitness
  •  @Showupfitnesscpt

"Submit a question to the show"

Ep 59: In this episode Chelsey announces that her app is finally LIVE! You can download it here. She goes over a few new things she's loving from a new simple high protein meal, her fav non alcoholic wine and a show on apple. The rest of the episode is dedicated to breaking down real-life, sustainable strategies to help you lose fat without restriction or guilt.

Here’s what we cover:
✅ Why strict diets fail – The psychology behind restriction and how it leads to binge eating.
✅ Flexible eating – How to enjoy your favorite foods while still making progress.
✅ High-volume, low-calorie foods – What to eat to stay full and satisfied in a calorie deficit.
✅ The role of protein & fiber – How these two nutrients help you feel full and prevent cravings.
✅ Mindset shifts that make fat loss easier – Stop thinking “I can’t have that” and start asking “How can I make this work?”
✅ Simple meal planning tips – Easy, stress-free meals to keep you on track without overcomplicating things.

No more yo-yo dieting. No more restriction. Just simple, effective strategies that actually work.

Want to work 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"

Ep 58: In this episode, I sit down with Amelia Duran-Stanton, a military officer, educator, and expert in time management, strategic planning, and career advancement. With a background in the military since age 17, a doctorate in education, and a passion for helping women take control of their schedules and goals, Amelia shares actionable strategies to help you stay focused, organized, and intentional with your time.

We dive into how she balances a demanding career, motherhood, and personal growth, the most common time management mistakes women make, and how you can prioritize what truly matters without feeling overwhelmed. Amelia also shares insights from her research on women, veterans, and military spouses and why time management is a game-changer for anyone juggling multiple responsibilities.

If you’ve ever felt like there’s never enough time in the day, this episode is packed with practical tools to help you work smarter, not harder!

What You’ll Learn in This Episode:
✔️ The Big Rocks, Little Rocks time management method and how to apply it to your life
✔️ The biggest mistakes people make with time management and how to fix them
✔️ How to prioritize your career goals without sacrificing personal time
✔️ The power of asking for help and how Amelia balanced motherhood, career, and personal growth
✔️ Why women struggle with career advancement and the steps to get ahead
✔️ The top three things women should focus on for career success
✔️ How to build a life of freedom and flexibility—even if you move every few years
✔️ Amelia’s best productivity hacks for busy women

Guest Resources & Links:
🔗 Get the book: The Lotus Within

Want to work 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"

Ep 57: Feeling frustrated with your fitness progress? Struggling to see results despite working out? You’re not alone. My guest today is a client of mine and she shares her powerful transformation—from feeling lost in the gym to building strength, confidence, and a sustainable routine that finally worked.

In this episode, we discuss:
 ✅ Overcoming gym intimidation and learning how to lift with confidence
 ✅ Why cookie-cutter workouts weren’t working—and what finally clicked
 ✅ The game-changing nutrition shifts that helped her build muscle and boost metabolism
 ✅ Why sustainable fitness beats restrictive meal plans every time
 ✅ How she went from fearing food to enjoying balance without guilt

If you’ve ever felt overwhelmed with fitness or nutrition, this episode is packed with takeaways to help you find a routine that is efficient and effective.

Resources & Links:

🔗 Want a customized training plan like this? Schedule a consultation call with me here.
🔗 Connect with me on Instagram @chelseyrosehealth & @Strengthtobuild — DM me your biggest takeaway from today's episode!

💬 Love this episode? Screenshot & tag me on Instagram!

Want to train with Chelsey?

• Join a semi-private class in LA here.
• Email [email protected] to inquire about one on one in person training.

Follow Chelsey on TikTok Here.

"Submit a question to the show"

Ep 56: Did you know that even the fittest women can struggle with pelvic floor dysfunction? Whether you're an active woman, preparing for birth, recovering postpartum, or dealing with unexplained back pain, core weakness, or pain with sex—your pelvic floor could be the missing link.

In this episode, I sit down with Dr. Nirja, a pelvic floor dysfunction expert, to break down everything you need to know about optimizing your pelvic floor health. We discuss:
✅ Why active women often experience pelvic floor dysfunction (even if they feel strong)
✅ The connection between pelvic floor dysfunction and back pain, core weakness, and pain during sex
✅ How to properly prepare your pelvic floor for pregnancy and birth
✅ The biggest mistakes women make in postpartum recovery and how to safely rebuild strength

If you've ever experienced leaking during workouts, discomfort during intimacy, or lingering core and back pain, this episode is for you! Don’t skip this crucial conversation—your pelvic floor health impacts way more than you think.

Resources & Links:

🔗 Connect with Dr. Nirja: Follow on Instagram
💬 Love this episode? Screenshot & tag me on Instagram, @chelseyrosehealth , with your biggest takeaway!

Want to work 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"