Strength To Build
Fitness podcast hosted by Chelsey Rose that aims to simplify the world of fitness and share effective training methods. Episodes include solo discussions and interviews with athletes, coaches, and specialists in strength and conditioning, therapy, and nutrition. Listeners can expect expert advice, inspiration, and motivation to help them reach their fitness goals. The show encourages training smarter rather than harder.
Episodes
What I’ve Learned About Fitness a Year and a Half Postpartum
Ep 134: On this week’s episode of Strength To Build, I’m sharing my experience getting back into fitness after having a baby—the progression, the mistakes, and all the adjustments along the way!I started moving again 11 days postpartum, but what did that actually look like? I’m breaking down those early days, how I gradually progressed my training, and what I’d do differently looking back.We also
AMA: How To Know If You Need A Rest Day, Beginner Advice For Lifting + Nutrition, Fitness Tips Before Pregnancy, Sets Per Week and More!
Ep 133: On this weeks episode of "Strength To Build" I am answering your questions!! We dive in on the top 5 things I'd suggest working on before getting pregnant and why, if I personally track my sets per week - what that means - and how to do it the lazy way, and what a rest day can and should look like + how to know if you're someone who desperately needs one.We also touch o
What Weight Loss Actually Looks And Feels Like (Part 2)
Ep 132: In part two of our weight-loss series, we’re talking about what progress actually looks like after the initial excitement wears off. I’ll walk through why your weight can jump after a restaurant meal, a hard workout, or at certain points in your menstrual cycle—and why none of those changes automatically means you gained fat.We’ll also get into the frustrating weeks when you’re putting in
What Weight Loss Actually Looks & Feels Like (Part 1)
Ep 131: What does weight loss actually look and feel like when it’s working?In Part 1 of this two-part series, I break down what is happening inside your body when you lose weight, why body-fat loss and scale-weight loss are not the same thing, and what you may experience during the first few days of a calorie deficit.We cover:Why fat loss requires an energy deficit over timeHow water, glycogen, d
I Built More Muscle Than I Wanted… Now What?
Ep 130: In today’s episode, we’re talking about something that doesn’t get discussed nearly enough in the fitness world: how to intentionally decrease muscle size in specific areas without losing your lean, toned look altogether.I break down whether you can actually “de-bulk” a specific body part, what happens when you decrease training volume and load, and why simply stopping strength training al
Injured And Feeling Stuck? How to Adjust Your Goals Without Losing Your Progress
Ep 129: In today’s episode, I’m sharing how I’m staying on top of my fitness goals while working through an injury and not being able to train the way I normally would. I break my approach down into three main “buckets”: daily movement, nutrition, and your activity factor—and explain how I adjust each one when another area has to take a back seat.We talk about what I’m prioritizing while modifying
AMA: Strength Training With The Goal Of Fat Loss, Weight Gain On Reverse Diet, Only Feel Quads In Squats, & More!
Ep 128: In this "Ask Me Anything" Episode, Chelsey is going through some recent things she's loving and then gets into some of your guys' most recent questions! She gets into what to do if you've been strength training and notice strength going up but don't feel any leaner...you actually feel puffier. She also gives an example of a reverse diet that may work well vs o
The Truth About Peptides, Exosomes & Regenerative Medicine With Dr Jeff Gross
Ep 127: Today I’m joined by board-certified neurological surgeon and regenerative medicine specialist Dr. Jeff Gross to talk about what exists between traditional physical therapy and surgery. We break down peptides and exosomes, what treatments like BPC-157 are actually being used for, and what to look out for in order to make sure the treatments you're receiving are legitimate.We also talk
Why Running Feels Hard + Exactly What To Strengthen To Fix It (Upper Body Edition)
Ep 126: This week, we're continuing the conversation about building a body that feels strong and efficient while running—but this time we're focusing on the upper body.I break down how your breathing, core stability, thoracic mobility, and postural endurance all contribute to your running mechanics, plus exercises you can use in the gym to improve each one.We cover:How your diaphragm con
Why Running Feels Hard + Exactly What To Strengthen To Fix It (Lower Body Edition)
Ep 125: If you've ever wondered why running leaves your knees, hips, or calves feeling sore—or why running just doesn't feel as smooth as you'd like—this episode is for you.Today, I'm breaking down what your body is actually being asked to do with every stride and the specific strength, stability, mobility, and power qualities that help running feel stronger, more efficient, an
AMA: Current Nutrition Goals, Working As A Trainer With A Baby, Pregnancy Workout Considerations, What To Do After A Deficit, And More!
Ep 124: Today AMA covers a lot of topics! We touch on fitness, food, fav training sneakers and then chat about life as a trainer with a baby - how we got Apollo to sleep + how I prepped myself for maternity leave as someone who needed to pay for my own maternity leave and can't delegate my job to someone else.This was something I was really trying to find when I was pregnant so hopefully it h
AMA: Exercises For Quad Dominant Girlies, Lower Core vs Upper Core Training, Why Alignment Matters and More!
Ep 123: In this week's AMA episode, I'm answering some of your most recent fitness questions—from whether you actually need to train your "lower core" differently, to exercises to do if you feel like you're quad-dominant and how and why alignment is so important pre workout + little clues that you might not be as aligned as you think.We also dive into one of my more recent
AMA: Fat Loss Once You Have Muscle, Rest Times If Focus Is Building Strength, Why You Plateau In Fitness Classes & More!
Ep 122: Another Ask Me Anything episode! This week I’m answering your questions on fat loss, strength training, workout classes, fitness trackers, core strength, and how to know when it’s actually time to make a change to your routine.We’re talking about what I would prioritize if you want to lose 5–10 pounds without obsessively tracking calories, how long you should actually rest between sets if
How To Stay Lean All Summer Without Giving Up Your Social Life!
Ep 121: Say it with me! "Summer is meant to be enjoyed—not spent stressing over every meal or feeling like you have to "start over" every Monday."In this episode, I'm breaking down the science-backed principles that will help you stay consistent through vacations, BBQs, beach days, and dinners out without feeling like you have to choose between making memories and making p
Mindset Changes You Have To Make If You Want To Get Results
Ep 120: In this episode of "Strength To Build", I'm breaking down the biggest mindset shifts that will completely change the way you approach your fitness journey. We'll talk about why consistency beats perfection, why eating more can sometimes help you make better progress than eating less, and why the scale isn't nearly as powerful as we've been taught to believe.Th
AMA: Effective Workout Split 4 Days Per Week, Bridal Body, How To Do Strength & Cardio, Cals While Building Strength and More!
Ep 119: In today's "Ask Me Anything" episode, we have a great mix of questions from women all at different stages. From postpartum effective workouts splits and bridal prep, to combing strength into the routine of a runner and how to (or if you need to) adjust calories if your goal is to get stronger.We cover:• What the most effective workout split is when you're 6 months postp
AMA: Bulk or Maitenance Calories For Building Muscle, Retaining Clients, Creating Better Full-Body Workouts In Big Box Gyms & More!
Ep 118: In this "Ask Me Anything" Episode, we cover some questions from the everyday girl and from other coaches regarding the best ways to retain clients and encourage them to be consistent. We talk about ideas on if you should start trying to build muscle at your current calorie intake or if you should go into an immediate small bulk, what foods girls should include in their diet if th
What Makes Short Workouts Ineffective, And How To Make Them 10x Better
Ep 117: In this episode of Strength To Build, Chelsey breaks down exactly what separates effective short workouts from the ones that leave you sweaty, exhausted, and wondering why your body never changes.Whether you're a busy mom, working professional, or simply someone who doesn't have hours to spend in the gym, this episode will teach you how to structure shorter workouts that actually
AMA: Thoughts On Peptides, Pre Workout Foods, Exactly How To Build An Effective Workout and More
Ep 116: In this episode of Strength To Build, we're doing another "Ask Me Anything"! We dive in on my thoughts on Peptides, workouts in the first trimester, an exact breakdown of everything I think about when building out a single workout + workouts for the week, easy pre workout meal ideas and more! PODCAST SHOW NOTES_________________________________________________________________
How To Make Healthy Eating Feel Easy & Sustainable | Ft. Earthy Jane (Jane Olivia)
Ep 115: In this episode of Strength To Build, I sit down with wellness creator, private chef, and recipe developer Jane Olivia, also known as Earthy Jane, to talk about how to make healthy eating feel simpler, more realistic, and actually sustainable. We dive into the biggest ways women overcomplicate nutrition, practical habits that make consistency easier, realistic meal prep strategies for busy
The Dense Bean Salad Girl: Violet Witchel on Meal Prep, Grocery Staples, and Eating Well All Week
Ep 114: You've probably seen the dense bean salad all over your feed — and today I'm sitting down with the woman who started it all. Violet Witchel is a food creator who turned a simple, practical meal into one of the most viral food trends on the internet, and in this episode she's letting us know exactly how to build it.We talk about how the dense bean salad came to be, what Viole
AMA: How To Train Your Core, Stress & Weight Gain, Increasing Your Metabolism, Cardio Without Muscle Loss, Protein On Rest Days & MORE!
Ep 113: In this episode of Strength To Build, I’m answering another batch of some of your most recent fitness and nutrition questions — from how to actually train your core for both strength and aesthetics, to why fat loss can stall even when you feel like you’re doing everything right.We break down what’s really happening with stress and weight loss, how to increase your metabolism the right way
The Top 5 Variables That Actually Drive Results
Ep 112: In this episode, I break down the top 5 variables that actually drive results when it comes to building muscle, losing fat, and changing your body composition.We talk about what progressive overload really looks like, why intensity matters more than most people think, and how your workouts need to actually create a reason for your body to adapt. I also cover the role of protein and calorie
Reverse Dieting 101: How to Eat More To Break Through A Plateau Without Gaining Fat
Ep 111: In this episode of Strength To Build, we're talking about all things "Reverse Diet!" If you feel stuck eating low calories just to maintain your weight or have hit a plateau but still have body fat you want to lose, this episode is for you.We cover: what it is, how your metabolism adapts during fat loss, and how to increase your calories in a way that supports your body inst
Your 8 Week Summer Body Blueprint
Ep 110: In this episode of Strength to Build, I’m breaking down my new 8 Week Summer Prep Plan that I am so excited about! A fun, at home, Db Only program built with cardio progressions.In this episode, we cover:•How 8 weeks can be enough time to see and feel a real difference•How to use strength training and progressive overload as your foundation•The right way to incorporate cardio without burni
AMA: Postpartum Pancake Ass, How To Reverse Diet Without Gaining Weight, What To Do If Tummy Is Flabby But Don't Need To Lose More Weight + More!
Ep 109: In this episode of Strength to Build, we are answering your guys' questions per usual !! We talk about some current discounts, things I'm loving and then we get into why postpartum pancake ass is a thing and what to do about it. We talk a lot about tips for eating throughout pregnancy, how to maintain & rebuild strength postpartum and we get into our convo on reverse diets.LI
AMA: What Actually Makes A HIIT Workout Effective, How To Know If You're In A Calorie Deficit, When To Start Getting Ready For Your Wedding & More!
Ep 108: In this AMA episode of Strength To Build, I’m answering your biggest fitness questions—from what actually makes a HIIT workout effective, to how long you really need to get in shape for your wedding.We get into what matters most for fat loss (steps vs workouts), how to know if you’re actually in a calorie deficit, and simple high-protein snack ideas that make consistency easier.I also brea
AMA: Why Pilates Works For Some People More Than Others, Walking For Fat Loss, Nutrition Around Training & More!
EP 107: We're back with another AMA episode! I’m answering your guys' questions about the difference between my training programs, why different types of workouts produce different results for different people and protein choices to be aware of when paying attention to calories.I also explain why Pilates can produce great results for some people but feel ineffective for others, and what
AMA: Signs Cardio Is Hurting Your Strength, How Long To Stay In A Surplus, Increasing Weight Without Losing Form & More!
Ep 106: In this AMA episode of Strength To Build, I’m answering your guys' questions!!We're talking about how alcohol actually affects progress, how to combine cardio with strength training without sabotaging muscle growth, and how to approach a muscle-building phase without panicking about small increases in body weight.I also break down practical strategies for increasing weights in th
10 Surprising Reasons You’re Bloated (That Have Nothing to Do With Food Intolerances)
Ep 105: In this episode, we break down the surprising (and often overlooked) reasons you might feel puffy, backed up, or like food/water is just sitting — even when you’re eating clean and exercising. We cover how stress, under-eating, dehydration, hormones, alcohol, and even how quickly you eat can all influence digestion because after all, it's so easy to have a few days of stress, a few dr
Fall Off Your New Year’s Goals? Do These 5 Things to Reset.
Ep 104: This episode of Strength To Build, we are talking about the inevitable moment that motivation dips and consistency starts to feel harder than it did in January. Instead of starting over (again!!), we’re talking about how to reset in a way that actually sticks and allows you to continue working your way to results.In this episode, I walk you through five simple but powerful shifts to help y
My Exact Night-to-Morning Routine for a Successful Morning Workout!
Ep 103: In this episode of Strength To Build, I'm here to remind you that consistency doesn't come from motivation, it comes from discipline, and discipline is EASIER when you're environment supports your goals.Today I go through my exact night-to-morning routine that sets me up to wake up early, feel calm (not rushed), and actually want to train before the day starts. With a little
AMA: Carb Cycling, How To Break The Habit Of Constantly Snacking, How Long Can You Be In A Calorie Deficit, & More!
Ep 102: Back to back "ask me anything" episodes?! (SUBMIT MORE QUESTIONS BELOW ANYTIME!) In today’s “Ask Me Anything” episode, Chelsey is answering four more recently submitted questions + sharing some current favorites, including a TikTok brow pencil she’s loving, backless sports bras, Aritzia oversized striped tees (specifically), and an easy high-protein lunch or dinner idea that&apos
AMA: Are 5AM Workouts Bad For Hormones, How To Balance Running With Strength Training, How Training Impacts Insulin & More!
Ep 101: In today's "Ask Me Anything" episode, Chelsey is answering four of your most recent questions + goes over some updates including her upcoming trip to Hawaii, the bread making trend on TikTok, and the NEW February App Program!She talks about insulin without fear-mongering, whether early morning workouts are actually an issue for women, what to do when progress feels stalled (
How I'm Using Chat GPT To Help Me With Food Logging + Recipe Creation
EP 100!! - On this episode of Strength To Build, Chelsey is diving in on some helpful ways she's been using chat to log food, create recipes, and find trends in her current routine so that she can optimize protein intake, carb timing, restorative time, and cooking.If you're doing something similar that is helpful to you - share it via a comment or review!---------------------------------
Carbs Around Training: How to Use Them to Train Better, Recover Faster, and Still Lose Fat
Ep 99: In this episode of Strength To Build, Chelsey breaks down exactly how and why carbohydrates support your training, recovery, hormones, and fat loss goals, and how to use them strategically instead of emotionally.If you’ve ever felt tired in workouts, stuck in your progress, scared to eat carbs, or confused about whether carbs help or hurt fat loss — this episode is for you.You’ll learn what
5 Of Your Top Fat Loss Questions, Answered! (Part 2)
Ep 98: Prepare to love this episode! Today we're diving in on some of your most asked fat loss questions in a way that makes the "why" simple to understand. We cover realistic timelines, why your weight might go up when you start lifting, the role of walking versus strength training, and how to approach fat loss without losing muscle.What We’ll Go OverIs walking enough for fat loss?
5 Of Your Top Fat Loss Questions, Answered! (Part 1)
Ep 97: In this episode, I’m answering five of the most common fat loss questions I hear from women — the ones that keep you stuck in cycles of dieting, second-guessing, and never quite feeling like you’re doing it “right.”We talk about:How to lose fat without sacrificing muscleWhether you should cut calories or reverse diet firstWhy you might not be losing weight even though you’re training consis
THE MAIN HABITS MY CLIENTS CREATE TO GET RESULTS ALL YEAR LONG
EP 96: In this episode of Strength To Build, I share my approach to building sustainable fitness habits—and why I don’t believe in extreme challenges like 75 Hard.Instead of changing everything at once, I focus on making small, manageable changes that eventually become automatic. We talk about why I like to start with movement first, how increasing steps and workout consistency can naturally impro
5 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 matte
AMA: 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 info@chelseyrosehealth.com, 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 NowAudiobooks on SpotifyAquaphor/Vaseline on
The 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 misunderstandi
Reverse 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 breastfeedi
AMA: 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 an
How 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 pers
How 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. C
Hot 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 doWhy we start losing Type II fibers as we age — and how that impacts strength, power, and independenceThe difference
AMA: 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
The 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.Y
Tough Love Truths: What I’d Tell My Clients If I Wasn’t Afraid to Hurt Their Feelings..!
Ep 85: In today’s episode, Chelsey gets real about the common habits holding women back from seeing results — even when they think they’re “doing everything right.”These are the tough-love conversations she’d have with clients if she wasn’t afraid to hurt their feelings — because sometimes, you need a coach who tells it like it is.You’ll hear Chelsey’s unfiltered takes on:Why you can’t say you’re
AMA: Guidance On When To Increase Weights, Wedding Prep Workout Plan, Workout Split With Toddler & Full Time Job + More!
Ep 84: In this week’s Ask Me Anything episode, Chelsey is answering your most-recent fitness and lifestyle questions. From building muscle to navigating busy schedules, here’s what she covers:Muscle Maintenance → Everyone talks about building muscle, but what does maintaining it actually look like in real life?Weekly Splits for Busy Moms → How to structure training with a toddler and a full-time j
WTF Is Progressive Overload Though?
Ep 83: If you’ve ever wondered why your workouts don’t seem to be changing your body anymore, the answer might be simple: you’re not using progressive overload. In this episode, Chelsey breaks down exactly what progressive overload is, why it’s non-negotiable for strength, muscle growth, and even fat loss, and how to apply it in your own training without burning out.We’ll cover:What progressive ov
Stop Starting Over on Monday: Why Weekend Sabatoge Is Killing Your Results
Ep 82: In this episode of the Strength To Build Podcast, I’m breaking down why weekends feel harder, how they can erase your progress, and practical ways to enjoy life without starting over every Monday. You’ll walk away with mindset shifts, simple strategies, and a fresh perspective on how to create balance that actually works long-term.What You’ll Learn in This Episode:Why weekends tend to throw
AMA: How To Warm Up, How To Log Without Actually Tracking, Training On Vacation With Minimal Equipment & MORE.
Ep 81: In this episode of Strength To Build, Chelsey starts by talking about what she's currently loving, her giveaway with Justin Hai, and the exciting new training and nutrition package now being offered with Emily Dow, PhD. (Pssst, there's only 3 spots available to work with Chelsey & Emily at a discounted rate ... ! Book a consult call here if you're interested! First come,
The Cortisol Connection To Fat Loss, Menopause, & Quality Of Life with Justin Hai
Ep 80: In this episode of Strength To Build, I sit down with Justin Hai—entrepreneur, author, and founder of "Rebalance Health" —to dive deep into the hormone that affects us all: cortisol.We break down what cortisol really is, why it isn’t always the “bad guy,” and how modern technology may actually be rewiring our stress response. Justin shares how simple lifestyle shifts (from sleep t
AMA: How To Maintain Results, Do 20 Min Workouts Work, Tips For Eating Late If You Get Off Work Late, Hip Flexor Tightness and More.
Ep 79: In this episode of Strength to Build, Chelsey answers YOUR questions. Here's what is covered in today's AMA episode:How to maintain once I'm at the muscle mass/physique I want to be at.Can 20 minute workouts actually make a difference? I’m having a hard time doing anything much longer but I also feel like even those are a waste of time.Tips for working late in the service ind
What I'll Do When I'm Ready To Go Into My Fat Loss Phase
Ep 78: In this episode, Chelsey shares her personal plan for losing fat once she finishes breastfeeding — breaking down the exact steps she’ll take and the mindset behind them. She also highlights common mistakes women make when attempting fat loss and why they tend to make people more frustrated. As a new mom, Chelsey discusses how she’s currently prioritizing strength and recovery while maintain
Body Comp After Baby, Weight Loss While Breastfeeding, How To Train Before Birth & Rebuilding Strength Postpartum
Ep 77: In this episode of Strength To Build, Chelsey is answering all things pregnancy and postpartum training—from how to train your body before birth to how she personally returned to fitness after giving birth.Questions we cover:🧠 Does body composition ever go back to pre pregnancy??🍼 Weight loss while breastfeeding—what’s realistic and what’s not🔄 How did you choose your postpartum training ro
How To Actually Build Strong Glutes (Psst..It's Not Chasing The Burn)
Ep 76: Are you stuck doing endless donkey kicks and wondering why your glutes aren’t growing? In this episode of Strength to Build, Chelsey breaks down the real science behind building strong, defined glutes.You’ll learn why mechanical tension is the #1 driver of growth (not burn), how to actually structure your workouts for results, and the most common mistakes keeping women from seeing glute gai
AMA: 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-mi
What 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 roleWhat to audit in your tra
How 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 MyFitn
Junk 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 weightHow to count v
Strength 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 t
Leah 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
How 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 he
Life 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
AMA: 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
How 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 f
The Truth About Calories: Why Eating More Can Help You Lose Weight
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 (e
Building a Fitness Empire with Carrie Minter Ebers of Carrie's Pilates Plus
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 th
Balancing Your Body: Hormones, Gut Health, and Fertility Made Simple with Stefanie Adler
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 tip
Cycle Syncing, Barbell Squats vs. Leg Press Machine, How Long To Be In A Cut, How To Incorporate Classes & More!
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 pivotSmart swaps: can leg press replace squats?How to workout on a roadtrip.How long should a cut
7 Mistakes Keeping You From Seeing Results in the Gym
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 b
Mastering Smart Strength Training and Building a Successful Personal Training Career with Chris Hitchko
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 t
How To Eat For Fat Loss Without Feeling Deprived
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 str
Mastering Time Management, Strategic Planning & Career Growth with Amelia Duran-Stanton
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 intenti
From Overwhelmed to Empowered: My Client's 7-Month Online Fitness Journey
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 confi
Pain with Sex, Back Pain & Core Weakness: The Hidden Signs of Pelvic Floor Dysfunction in Active Women
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
How to Build Muscle & Get Strong Without Looking Bulky
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
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