Strength To Build

Chelsey Rose
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  • 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. 5 days ago

    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 build muscle, improve strength, and help you see results. You'll learn why simply moving for 20–30 minutes isn't enough, how close you need to take your sets to failure, and the biggest mistakes people make when trying to get results with limited training time. In This Episode We Cover: Why short workouts can absolutely work—but only if they're programmed correctlyThe importance of training close to failure when time is limitedIdeal rep ranges for maximizing muscle growth in shorter sessionsHow to choose exercises that give you the biggest return on your time investmentWhy alternating upper and lower body exercises can improve workout efficiencyHow to structure workouts using heavier weights first and lighter or banded exercises laterHow much weekly volume you actually need to build muscleWhy focusing on 1–2 priority muscle groups can help you see faster resultsCommon reasons short workouts fail to deliver resultsHow consistency ultimately matters more than workout length__________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HERE Book a free 15 min consultation call 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 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"

    44 min

  2. 26 May

    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 __________________________________________________________________________________________________ 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 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"

    37 min

  3. 19 May

    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 lifestyles, quick healthy meals, underrated foods women should be eating more of, and more. This episode is full of approachable advice for women who want to feel healthier without becoming obsessive or overwhelmed by wellness culture online. Download Jane's APP "Food Friends" 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 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"

    32 min

  4. 12 May

    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 Violet was actually trying to solve for when she first made it, and how it grew into something way bigger than she ever expected. Violet breaks down exactly how she thinks when she's building a salad — what staples she always grabs at the grocery store, how to swap ingredients and flavors to keep things fresh, and how to build a dressing that ties it all together. We also get into the practical side of things — how many people one batch serves, how to use it throughout your week, and why the no-lettuce approach is a total game changer for meal prep. Plus she shares some of her favorite variations, including her viral Mediterranean original and her mouthwatering steak tzatziki version. If you're a busy person who wants to eat well without spending hours in the kitchen every day, this one is packed with ideas you can use starting this week. Follow Violet on TikTok and Instagram and check out her Substack for weekly recipes. __________________________________________________________________________________________________ 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 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"

    36 min

  5. 5 May

    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 without gaining unwanted fat, how to balance cardio without sacrificing muscle, and why protein still matters on rest days. This episode is all about helping you understand the why behind your training and nutrition so you can make smarter decisions and see better results. __________________________________________________________________________________________________ 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 --------------------------------------------------- EQUIP PROTEIN POWDER https://www.equipfoods.com/CHELSEY15 CODE: CHELSEY15 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"

    41 min

  6. 28 Apr

    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 calories, why recovery is just as important as training, and how consistency over time is what makes everything work. I also touch on the biggest things people tend to focus on that don’t actually move the needle—and why simplifying your approach is usually the missing piece. __________________________________________________________________________________________________ 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 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"

    55 min

  7. 21 Apr

    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 instead of working against it. I walk you through exactly who should reverse diet, how to do it step-by-step, and what to expect along the way—including why the scale might go up and when that’s completely normal. We also get into the mental side of being scared to eat more, and how to know when your body is ready to stop reversing and either maintain or move into your next phase. If you’ve ever felt like your metabolism is “broken” or you’re afraid to eat more because you’ll gain weight—this episode will give you the clarity and confidence to approach it the right way. 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.Programs: 8 Week Summer Prep Plan Build a Bump Pregnancy Program  Shop the things I’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

    38 min

  8. 14 Apr

    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 burning out or losing muscle •NEAT — the most underrated fat loss tool nobody talks about enough •How to hit your protein, use calorie awareness as a tool (not a rule), and stop the crash diet cycle for good •Why sleep, stress, and recovery are quietly running the show •A week-by-week breakdown so you know exactly what to focus on and when SUMMER PREP PLAN IS 20% OFF UNTIL APRIL 19TH, 2026 Use code "SALE" - GET IT HERE _______________________________________________________________________________________________ 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.Shop the things i’m loving HERE Follow Chelsey on Instagram: @Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here. "Submit a question to the show"

    42 min
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Trailer

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
    117
  • Rating
    Explicit
  • Copyright
    © 2026 Strength To Build
  • Show Website
    Strength To Build

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