Strength To Build

Chelsey Rose
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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, coaches, and specialists in strength and conditioning, therapy, and nutrition, we've got you covered. Tune in for expert advice, inspiration, and motivation to reach your fitness goals. Let's train smarter, not harder!

  1. 23/12/2025

    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 improve nutrition, and why repeating workouts (instead of doing random ones) is key for real progress. I also dive into the mindset side of health, especially around stress eating and using tools like breathing and awareness to change habits without restriction. Using a real-life example, I walk through how to simplify an overloaded routine and create a more intentional, balanced plan that actually supports long-term goals. This episode is all about doing less—but doing it better—and building habits that last. ------------------------------ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE 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 info@chelseyrosehealth.com to inquire about one on one in person training.Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

    41 min

  2. 16/12/2025

    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 matters more than ever, and how to reframe what a real reward actually is. This episode also challenges you to reflect on the goals you set this year—and reminds you that there is still time to follow through. If you’ve been feeling off-track, overwhelmed, or tempted to wait for a “fresh start,” this conversation will help you refocus, recommit, and move forward with intention. In this episode, we cover: Why discipline matters most when structure disappearsHow to build flexible routines that survive travel and busy daysJames Clear’s concept of identity-based habits and why they workThe importance of doing things that are just for youHow false rewards sabotage consistencyThe psychology behind keeping promises to yourselfHow to reflect on this year without guilt—and still make progress--------------------------- Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE 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 info@chelseyrosehealth.com to inquire about one on one in person training.Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

    33 min

  3. 09/12/2025

    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 Now Audiobooks on SpotifyAquaphor/Vaseline on my eyelashesTarget matching pajama sets (I have a problem)Listener Q&A Glutes: What to do if you never feel your glutes working + the exercises that usually fix itWarm-Ups: How to build a simple, effective warm-up if you’re an intermediate or advanced lifterCalories: How to get a realistic estimate for fat loss when you train 5x/weekBulk or Cut?: How to know which phase you should start withFalling Off: What to do when you fall off for a week (or a month) and if your progress is actually goneContent Creation: How I film + make content with a baby and still grow my business--------------------------------------------- Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE 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 info@chelseyrosehealth.com 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"

    48 min

  4. 02/12/2025

    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 misunderstandings about foundational training principles like breathing and bracing, and to walk through his signature “6-phase dynamic warm-up” step-by-step. Named a “Top 50 Health & Fitness Expert” by Men’s Health, Dr. Rusin has pioneered a health-first, pain-free approach to performance that has transformed athletes and everyday clients alike. He shares invaluable insights and practical strategies to optimize your fitness routine, whether you're a beginner or a seasoned athlete. Here’s what you’ll learn: Building a Strong Foundation: Discover how proper breathing and bracing techniques can revolutionize your strength-training routine.Effective Warmup Strategies: Learn about Dr. Russin's innovative six-phase dynamic warmup routine that enhances performance, prevents injuries, and boosts your posture.Tailored Training Tips: Find out how to personalize your warmup and workout routines to fit your unique needs and goals.Corrective Exercises: Get practical advice on incorporating corrective exercises and activation drills to improve movement quality and target key areas.Optimizing Performance: Understand the importance of central nervous system stimulation in maximizing your workout effectiveness.Don’t miss this episode packed with expert tips and actionable advice to help you train smarter, stay injury-free, and build a resilient, unbreakable body. Dr. John Rusin Website https://drjohnrusin.com Dr. John Rusin on Instagram:  360K+ Followers https://www.instagram.com/drjohnrusin Dr. John Rusin on Facebook https://www.facebook.com/drjohnrusin Dr. John Rusin on YouTube https://www.youtube.com/@Dr.JohnRusin ------- 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 info@chelseyrosehealth.com to inquire about one on one in person training.Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

    1 hr

  5. 25/11/2025

    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 breastfeeding, if it's possible to build muscle at this stage and how to adjust cal intake or energy output once milk supply stops. Lastly we touch on ozempic - who it can really work for and which population it won't necessarily help. If you're interested in learning about: • Smart calorie cuts + why to avoid under-eating • Reverse diets and why they actually work • What to do when you hit a plateau • Postpartum weight loss + building muscle after birth • What happens when you stop burning milk-production calories • Ozempic: who it’s for and who it’s not Then tune into this episode + share it with someone if you find it useful!  INTERESTED IN APPLYING FOR ADVANCED TRAINING AND NUTRITION? APPLY HERE. As always if this show brings you any value - please leave a comment on Spotify or a review! (Screenshot and send to info@chelseyrosehealth.com to be entered to win 1 free month of personalzied online training with Chelsey!). -------------- 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 info@chelseyrosehealth.com to inquire about one on one in person training.Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

    43 min

  6. 19/11/2025

    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 and what Chelsey’s clients typically use. • The #1 most important factor for results • Postpartum strength guidelines — how to know when your body is ready to ramp up weights again and how to progress safely. • How to make at-home workouts truly effective even with just dumbbells, kettlebells, and limited space. • The minimal effective dose for busy women who want strength gains and fat loss without spending hours in the gym. 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 info@chelseyrosehealth.com to inquire about one on one in person training.Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

    43 min

  7. 11/11/2025

    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 perspective in check.Workouts: How to stay active before and during travel — from quick 20-minute sessions on the app to bodyweight or banded workouts that fit anywhere.NEAT (Non-Exercise Activity Thermogenesis): Easy ways to stay moving without “working out” — like helping clean up, running errands, or walking with family.Food: Simple ways to feel balanced while still enjoying your favorite foods — bring protein and fruit, and keep small parts of your routine intact.Boundaries & Habits: How to set light, flexible boundaries that support you — like capping drinks, skipping late-night snacking, or stacking habits (walk before lunch, workout before meals, etc.).Whether you’re traveling, hosting, or just trying to stay consistent through the chaos, this episode will help you approach the holidays with confidence and intention — not restriction. 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 info@chelseyrosehealth.com to inquire about one on one in person training.Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

    39 min

  8. 04/11/2025

    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. Cheryl shares how understanding your gut can transform not only digestion and immunity but also hormone balance, metabolism, and even your baby’s lifelong health. Whether you’re trying to conceive, healing postpartum, or simply aiming to feel more energized and strong, this episode will help you understand how gut health influences everything — and what actionable steps you can take to start optimizing it. WANT TO TRY TINY HEALTH? USE MY CODE "CRH" FOR $20 OFF YOUR FIRST ORDER 💡 Key Takeaways: Your gut microbiome starts shaping your health long before symptoms appear.The microbiome connection between mom and baby begins at birth — and small choices can have lifelong effects.A targeted gut test can reveal root causes behind common issues like fatigue, bloating, or hormonal imbalances.Supporting gut health can improve metabolism, mood, and training recovery for active women.🔗 Connect with Cheryl & Tiny Health: Website: tinyhealth.comInstagram: @tiny.health"Submit a question to the show"

    47 min
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About

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, coaches, and specialists in strength and conditioning, therapy, and nutrition, we've got you covered. Tune in for expert advice, inspiration, and motivation to reach your fitness goals. Let's train smarter, not harder!

Information

  • Creator
    Chelsey Rose
  • Years Active
    2024 - 2025
  • Episodes
    96
  • Rating
    Explicit
  • Copyright
    © 2026 Strength To Build
  • Show Website
    Strength To Build

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