Strength To Build

Ep 55: In today’s episode, we’re diving deep into what actually causes a bulky appearance, why strength training alone won’t make you “big,” and how to build lean, strong muscle without unwanted size.

I’ll break down:
✔️ What actually makes women look bulky (hint: it’s not just lifting!)
✔️ How to train for muscle tone vs. hypertrophy
✔️ Common mistakes that lead to a stockier appearance
✔️ Why workout classes like Barry’s, F45, & OrangeTheory may be working against you
✔️ How to structure your workouts & nutrition for a lean, strong physique

Whether you want to build curves, get stronger, or avoid looking “too muscular,” this episode will give you the clarity and confidence to lift the right way.

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In today’s episode, we’re diving deep into what actually causes a bulky appearance, why strength training alone won’t make you “big,” and how to build lean, strong muscle without unwanted size.

I’ll break down:
✔️ What actually makes women look bulky (hint: it’s not just lifting!)
✔️ How to train for muscle tone vs. hypertrophy
✔️ Common mistakes that lead to a stockier appearance
✔️ Why workout classes like Barry’s, F45, & OrangeTheory may be working against you
✔️ How to structure your workouts & nutrition for a lean, strong physique

Whether you want to build curves, get stronger, or avoid looking “too muscular,” this episode will give you the clarity and confidence to lift the right way.

"Submit a question to the show"

Ep 54: In this episode, Chelsey hosts an AMA (Ask Me Anything) session where she provides updates on her personal life, including her pregnancy journey and home improvements. She answers a variety of listener questions ranging from fitness and nutrition to personal routines and recommendations, addressing topics like finding the right workout underwear, tips for waking up early, sprint interval training, and the benefits of creatine. Chelsey also discusses her soon-to-launch fitness app and her current availability for training clients.

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 53: In this episode of the Strength To Build Podcast, we sit down with Emily Dow, a Ph.D. candidate in Exercise and Nutritional Sciences, to discuss her expertise in nutrition, the microbiome-gut-brain axis, and exercise. Emily shares insights from her academic journey, research findings, client experiences, and practical nutritional advice, making this episode a must-listen for anyone interested in optimizing their health through science-backed nutrition and exercise strategies.

Some of the topics we cover include:

• Microbiome-Gut-Brain Axis
•  Challenges and Misconceptions
•  Research Findings and Practical Implications
• Exercise and Hormonal Balance
•  Stress, Recovery, and Performance
•  Under-eating and Energy Balance
• Training and Diet Recommendations
• Reverse Dieting Process
• Fasting and Female Physiology
• Carbohydrate Intake and Endurance Training

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 52: In this episode, I sit down with Alexandrea Elman, a health coach with an incredible journey of overcoming gut health struggles, navigating early menopause, and breaking free from fitness and diet trends. After years of battling ulcerative colitis and experiencing a life-threatening emergency that led to the removal of 13 inches of her intestine, Alexandrea made it her mission to take control of her health and help others do the same.

We dive deep into gut-friendly nutrition, simple digestion hacks, the importance of high-quality ingredients, and how she prepares meals to optimize gut health. We also discuss her positive body transformation in early menopause, debunk common myths about aging and fitness, and share practical tips for women who want to feel strong, vibrant, and in control of their health.

This episode is a must-listen if you want to learn how to improve digestion, balance hormones, and build a body you love at any age!

What You’ll Learn in This Episode:
✔️ Alexandrea’s personal journey—from gut issues to emergency surgery to becoming a health coach
✔️ The biggest nutrition shifts she made to heal her gut and improve digestion
✔️ The essential ingredients she swears by—why high-quality salt, olive oil, and ghee matter
✔️ How saliva pH affects digestion and what you can do before eating to optimize gut health
✔️ The biggest mistakes people make with gut health (and how to avoid them)
✔️ Why gut-friendly meal prep is different—how shredding veggies can make digestion easier
✔️ The supplements that actually helped after doing everything she could holistically
✔️ Why age doesn’t determine your ability to build the body you want

Resources & Links:
🔗 Connect with Alexandrea: Instagram

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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 51: If you’ve been trying to lose fat but feel stuck, confused, or frustrated, this episode is for you. In this episode of the Strength To Build Podcast, Chelsey breaks down the real fat loss formula—no short cuts, no extreme diets, and no endless cardio. Chelsey talks about how to focus on the key things that actually matter when it comes to sustainable fat loss. Plus, she debunks some of the biggest fat loss myths that might be keeping you from seeing results.

What You’ll Learn in This Episode:

✔️ The ONLY way fat loss happens, but why it's confusing at times.
✔️ How to create a sustainable calorie deficit without starving yourself
✔️ Strength training vs. cardio – which one is better for fat loss?
✔️ The role of protein, NEAT (daily movement), and sleep in fat loss
✔️ The biggest mistakes people make when trying to lose fat

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 50: Join Chelsey in this episode of the Strength to Build Podcast as she dives deep into her meticulously planned morning routine, sharing everything from her alarm clock sound to an example of one of her morning workouts. Chelsey reflects on the importance of having a structured yet flexible morning routine that sets the tone for a productive day and believes in things like visualizing, time blocking, and following a to do list during these hours.

Thank you to COZYEARTH for sponsoring this weeks episode!
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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 49: In this "Ask Me Anything" episode, Chelsey covers a wide range of topics to help listeners enhance their workouts & daily meals. She starts by sharing her thoughts on the recent TikTok ban and her Kindle reading experience (!!!) then dives into listener questions, offering advice on:

• Pregnancy-friendly workouts for the second trimester
• The ideal number of compound movements for each workout
• Quick and easy protein-packed lunch ideas
• Tips for managing bad knees during exercises like squats and step-ups
• The impact of caffeine, alcohol, and marijuana on weight loss

GET 40% OFF COZY EARTH WITH MY CODE "Strength40"

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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 48: In this week's episode, Chelsey dives into the chaos happening in Los Angeles due to the recent fires, shares her tips on visualization and goal setting, and answers 5 listener questions for this weeks "Ask Me Anything" Episode.

1. I’m not really a tread girlie but I love the stair master, could I get the same benefits of doing sprint like intervals on the stair master instead of the tread?

2. I'm doing 1 day Lower body, 1 day upper body, 1 day full body, and 2 days of HIIT and 2 rest days is that good?

3. I have the muscle that I want but how do I get rid of the excess layer of fat on top?

4. I’m about 8 months out from my wedding and have been doing F45 which is a combo of both strength and cardio. I've been doing it for 2 weeks and I’ve gained a few pounds, so discouraging pease help!

5. Should I alter my calorie intake on my off days? I feel like if I don’t then I’m not staying in my deficit

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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 47: In this episode, host Chelsey of the Strength to Build podcast shares her biggest life change and opens up about her pregnancy journey. She also interviews her long-time online client, Allyson, who discusses her incredible recovery journey after a nearly fatal accident in Thailand. They dive into the mental and physical aspects of recovery, the importance of consistency, and practical tips for maintaining fitness goals. Whether you're looking for motivation, fitness tips, or a powerful story of resilience, this episode has it all.
 
 REMINDER: Join me for my FIRST IN PERSON EVENT OF 2025!!
only 25 spots available
date: 1/16/2025
 location: OPositive Studio in Santa Monica
 time: 11:00
 RSVP to: [email protected]
 
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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 46: In this episode of the Strength To Build Podcast, Chelsey outlines a five-step process that includes evaluating what makes you happy versus what drains your energy, focusing on one major goal at a time, using habit stacking, setting specific timeframes, aligning your environment with your ambitions, and the importance of measuring progress.

Throughout the episode, she shares personal anecdotes and actionable tips, emphasizing how small changes in your environment can significantly impact your success.

Chelsey also offers a free workout log tool for listeners who leave a review of the podcast. This episode is designed to help listeners start the new year with clarity and direction, making it easier to achieve their goals and improve their overall well-being.

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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"