Ep 31: In this episode, Chelsey shares her personal experience of losing 5 pounds by cutting out 600 empty calories from her diet. She details the specific foods and habits she eliminated and talks about the noticeable changes in her energy levels and overall well-being. Chelsey emphasizes the shift towards more nutrient-dense foods and how this small yet impactful change has made a significant difference, as well as simple habits she's tacked on within her fitness program.

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Ep 30: In this episode of 'The Strength To Build Podcast,' host Chelsey dives into five essential strategies for leaning out your body. She shares her personal experiences, tips on supplements, and in-depth advice on nutrition, strength training, sleep, sprint interval training, and increasing non-exercise activity thermogenesis (NEAT).

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Ep 29: Welcome to Episode 29 of the Strength to Build Podcast! In this episode, our host Chelsey dives deep into the five habits that make you a chronic yo-yo dieter. Chelsey shares her insights and tips on how to avoid these habits and start making lasting changes to your fitness and nutrition routine. If you feel like you are someone who constantly stops and starts your fitness and diet routine - this episode is for you!

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Ep 28: In this week's AMA (Ask Me Anything) episode, your host Chelsey delves into your most recent questions about fitness, health, and lifestyle. Chelsey shares exciting personal updates, including the progress on her new app, favorite products with discount codes, practical fitness advice, and answers to listener questions. The episode covers a wide range of topics from exercise form tips to home gym setups, nutrition advice, and insight into the business side of personal training.

Topics of this weeks questions:
Exercise Tips and Advice:
- Lunges Form: How to avoid knee pain and ensure proper muscle engagement.
- Hip Thrust Form: Tips to avoid back pain and sciatica by correcting form and setup.
- Home Gym Setup and Plateaus: Suggestions on how to progress with limited equipment + Importance of adding new challenges and potentially getting heavier weights

Nutrition:
Macro Counting for Beginners: Recommendations on starting with protein logging and gradually tracking other macros.

Tips For Trainers:
- Financial aspects of a personal training career including investments in education and revenue streams.
- Strategies for challenging advanced lifters and progressing exercises.
- Keeping online clients motivated and the importance of personalized check-ins. 

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Ep 27: In this episode of the Strength To Build Podcast, Chelsey answers listeners questions that are mostly regarding exercise protocols for certain results as well as how to properly feel certain exercises PLUS how she sets up her sprint interval workouts.
Chelsey walks you through a lot of her own experiences as well as what she has witnessed with her 7 years of personal training when answering these questions to hopefully provide the listener with valuable insight as they go into their next workout.

DISCOUNTS:
limited time offer!!
go to www.cozyearth.com to get 40% off anything with code "strength40"

TODAY'S QUESTIONS:

1. I love weight lifting but I feel like my traps are growing more than I’d like. Should I decrease weight or stop training upper body all together?

2. How can I tone up my arms? I strength train and everything else seems to be getting results except for my arms.

3. What’s the best way to handle cellulite if you are already very muscular?

4. Do you have any tips for not feeling a deadlift in your back? I find that no matter what I do, I either end up feeling my back right away during a deadlift or I’ll notice it’s sore the next day - it feels like I’m never actually sore in my legs after deadlifts.

5. How do you do your sprint interval training? Time/rest/speed etc.

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Ep 26: In this episode of the Strength to Build Podcast, Chelsey goes over 7 of the most essential factors that can significantly boost muscle growth. From understanding the importance of protein and how it supports muscle growth to compound movements and understanding how to create Stress, Tension and Damage, you should leave this episode feeling like you have a better understanding of what is actually required to build muscle.
Chelsey also finishes the episode with an example of a booty workout that would incorporate everything she covers today.

Special Offers:
Get 40% off Cozy Earth's bamboo set with code **STRENGTH40**
Visit cozyearth.com

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Ep 25: In this episode of the Strength To Build Podcast, Chelsey answers her listeners questions and chats about a few new books and shows that she's loving.

Question 1: How to figure out what's keeping you from hitting your goals...too little cals, not enough protein, exercise?

Question 2: Certain weightlifting exercises to avoid?

Question 3: How much protein should you eat in one meal and how far apart should my meals be spaced out?

Question 4: Can i follow the wedding prep plan even if I'm not getting married?

Question 5: I have a hard time feeling my glutes on certain exercises...any tips?

Question 6: All things creatine! When to take it, how much, benefits?

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Ep 24: In this episode of the Strength to Build Podcast, Chelsey dives deep into her personal journey and tips for preparing for a wedding. She shares detailed strategies on building muscle, managing diet, and strategically using cardio to achieve optimal results. Chelsey also reflects on her own experiences and the success stories of others who have followed her seven-month wedding prep plan. Whether you're getting ready for your big day or just looking to optimize your fitness routine, this episode is packed with valuable insights.

Purchase the 7 month wedding prep plan here.
What's included:
- Phased out strength training programming with videos + a place to track your progressive overload.
- Monthly step goals.
- Cardio options for track or tread in the later months.
- Strength HIIT workouts in the later months.
- A PDF that walks you through what to do each month from finding out what your current calories are to bumping them up and how much protein you should be hitting.

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Ep 23: In this week's episode, Chelsey dives into a variety of questions from listeners across the fitness spectrum. From balancing busy schedules and workout routines to discussing nuanced fitness and nutrition advice, Chelsey brings her expertise and personal insights to help guide you on your fitness journey.

**Q&A Section:**
1. Protein Intake After Workouts - How much protein is really needed post-workout and the myths around it.
2. Stomach Toning Tips - Advice for those struggling to see muscle definition in their stomach despite consistent training.
3. Protein Goals vs. Fullness - Navigating how to meet protein goals without feeling overstuffed.
4. Recovering a Missing Period- Chelsey discusses her experiences and advice on hormone health and period recovery.
5. Fasting for Women in Their 20s - Pros and cons of fasting for young women.

**Trainer Q&As:**
1. Transitioning from Corporate to Fitness - Tips for those looking to shift careers into the fitness industry.
2. Helping Clients with Gym Anxiety- Strategies to help clients feel more comfortable in the gym setting, especially with heavy weights and new equipment.
3. Programming Workouts- Best practices for structuring workout programs for clients.
4. Pricing One-on-One Coaching - Finding the right balance in pricing and program offerings. 

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Ep 22: In this episode, we dive into the complex topic of how to lose body fat effectively and sustainably. Whether you're struggling to lose those last few pounds or just starting on your fitness journey, this episode is packed with practical tips and insights.
Chelsey talks about her recent experiences and leads into the key topic: effective strategies for losing body fat. She explains why a simple 'eat less and move more' approach may not work for everyone and why understanding your metabolism is crucial. 

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