Strength To Build

Chelsey Rose
  • 5.0 (130)
  • Fitness
  • Updated Weekly

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. 6d ago

    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 effort every day but can barely see a difference yet. You’ll learn what might change before the mirror catches up, why you can’t choose where fat comes off first, and how to tell the difference between a normal fluctuation and a plateau that’s worth investigating. Finally, we’ll talk about how to assess whether your plan is working using more than one weigh-in: weekly weight trends, measurements, photos, clothing fit, training performance, and how you actually feel. The goal is to make thoughtful adjustments when you need them—without letting one number convince you to overhaul a process that may already be working. ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** 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.** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

  2. Sep 22

    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, digestion, inflammation and food volume affect the scaleWhy an initial drop in weight usually isn’t entirely body fat—and why some people may not experience oneThe physical and emotional changes you may notice firstWhat normal, manageable hunger can feel likeWhy hunger may increase as a diet continuesThe difference between physical hunger, cravings, habit hunger and emotional hungerSigns that your calorie deficit may be too aggressiveIn Part 2, we’ll get into why weight loss rarely happens in a straight line, what causes your weight to fluctuate even when you’re losing fat, where you may notice changes first, why visible progress can lag behind your effort, what a true plateau looks like and how to determine whether your plan is actually working. ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** 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.** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

  3. Sep 15

    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 altogether probably isn’t the answer. We get into how heavy compound exercises can continue to provide stimulus to muscles you may no longer be trying to grow, how to adjust your exercise selection when your physique goals change, and the difference between training to build muscle vs. training to maintain muscle, strength and posture. I also share my own experience of realizing that some of the muscle I’ve spent years building—particularly through my shoulders and upper back—no longer aligns with the physique I personally want right now, and what I’m changing in my own training because of it. We cover training volume, intensity, progressive overload, exercise selection, nutrition, realistic timelines for muscle loss, maintaining definition while allowing muscle to de-scale, and why changing your training goals doesn’t mean giving up strength training altogether. If you love lifting but have ever wondered, “What if I don't actually want to keep getting bigger?” — this episode is for you. ------------------------------------------------------------------------------------------------------------------ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** 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.** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

  4. Sep 8

    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 my workouts, why an injury doesn’t mean you have to completely abandon your goals, and how to shift your expectations and habits so you can maintain as much of your progress as possible while still giving your body what it needs to recover. ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** 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.** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

  5. Sep 1

    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 one that probably wouldn't and gives some specific tips about feeling glutes in knee dominant exercises + some conversations around cardio and calorie deficits.  Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** 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.** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

  6. Aug 25

    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 about how long the benefits of these therapies may last, what happens when you stop using them, and why maintaining muscle and strength remains one of the most important pieces of protecting our health and function as we age. Book a free 30 min consultation with Dr Jeff Gross here. Explore his instagram here.  ____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** 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.** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

  7. Aug 18

    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 contributes to both breathing and core stabilityWhy rib and pelvic positioning can affect your ability to breathe efficientlyHow your core stabilizes your trunk while your arms and legs moveWhy runners need thoracic rotation and mobilityHow to build the postural endurance needed to maintain good positioning as you fatigueExercises like 90/90 breathing, dead bugs, bird dogs, Pallof presses, carries, face pulls, and more_____________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! ** Programs: 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 4 Week Busy Body Plan (40 min at home workouts) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 ** 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.** Shop the things i’m loving HERE ** Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

  8. Aug 11

    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, and more enjoyable. We'll cover: Single-leg stabilityHip mobilityHip extension strength and powerPush-off mechanicsThe role of your glutes, deep hip rotators, adductors, calves, and Achilles tendonThe best strength exercises to improve your runningBy the end of this episode, you'll understand exactly what to strengthen, why it matters, and how to build a body that's better prepared to run. __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Start your 7 day FREE trial of my new app HERE! PROGRAMS: + 4 Week Busy Body Plan (30-40 min workouts with alignment) https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0 + 8 Week Summer Prep Plan https://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa3 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. Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth@Strengthtobuild Follow Chelsey on TikTok Here. "Submit a question to the show"

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5
out of 5
130 Ratings

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 - 2026
  • Episodes
    132
  • Rating
    Explicit
  • Copyright
    © 2026 Strength To Build
  • Show Website
    Strength To Build

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