Strength To Build

Chelsey Rose
  • 5.0 (128)
  • 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. 4D AGO

    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's not revolutionary but it is a good reminder if you need something quick.  She breaks down her tips on how to break habits like constant snacking or always needing dessert, if eating (or not eating) carbohydrates for fat loss is a thing and whether carb cycling is actually necessary + how long you can realistically stay in a calorie deficit, and how she’s approaching summer prep training. Episode Questions: How do I break habits like constant snacking or always needing dessert?How and when should I eat carbs for fat loss — and do I need to carb cycle?How long can I realistically stay in a calorie deficit before taking a break?Is Chelsey doing any kind of summer prep training — and what does that actually look like?______________________________________________________________________________________________ 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"

    34 min

  2. FEB 3

    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 (even if you feel like you're doing everything right), and how to balance running with strength training without burning out. Episode Questions: What role does insulin plays in nutrition, muscle, and fat loss?Are 5am workouts are actually “bad” for women or hormones?What should I do if I feel like I'm doing everything right but not seeing progress?How do I balance running 4x’s per week + strength training - what are the best compound exercises for runners?----------------------------------------------------------------------- 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"

    35 min

  3. JAN 27

    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! -------------------------------------------------------- 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"

    30 min

  4. JAN 20

    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 carbs actually do in your body, how they reduce fatigue and improve performance, why they matter for muscle recovery, how to adjust carbs on training vs rest days, and how to decide how many carbs you personally need based on your body and your goals. This episode will help you stop under-fueling, start training better, and build a healthier relationship with food and performance. In this episode, we cover: What carbohydrates do in the body and why they’re the primary fuel for strength training and high-intensity workHow muscle glycogen works and why low glycogen makes workouts feel harder than they shouldWhy carbs before training reduce both physical fatigue and perceived effortHow carbs after training support recovery, glycogen replenishment, and muscle preservationHow insulin works as a “shuttle” hormone to help deliver nutrients into muscle cells post-workoutWhy carbs + protein post-workout support better recovery than protein aloneHow to think about carbs on non-training days (without cutting them completely)How to decide how many carbs you need on training days vs rest daysHow to adjust your intake based on energy, performance, hunger, and recoveryWhy under-fueling feels disciplined but actually slows progress and increases burnoutIf you’ve been trying to “eat less and train more” and feeling exhausted, stuck, or frustrated — this episode will help you reframe carbs as a tool, not a threat. ----------------------------------------------- BodyBio Supplements: https://bodybio.com/CRH One time discount of 15% off 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"

    35 min

  5. JAN 13

    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 Over Is walking enough for fat loss?Why you might gain weight when you start liftingCan you recomposition (lose fat and gain muscle at the same time)?How long fat loss actually takesThe fastest way to lean out for summer, a wedding, or a tripWhether you’re just starting your fitness journey or trying to get leaner without losing hard-earned muscle, this episode will give you the science-backed answers and actionable tips you need to decide what's right 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! 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

  6. JAN 6

    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 consistentlyHow many calories you actually need for fat lossAnd whether tracking macros is necessary for resultsThis episode will help you understand why your body responds the way it does — so you can stop chasing extremes and start building a process that actually works. In Part 2, we’ll cover leaning out for events, walking for fat loss, why lifting can cause weight gain, whether recomp is real, and how long fat loss actually takes. --------------------------------------------------------- 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"

    38 min

  7. 12/23/2025

    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

  8. 12/16/2025

    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
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Trailer

5
out of 5
128 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
    102
  • Rating
    Explicit
  • Copyright
    © 2026 Strength To Build
  • Show Website
    Strength To Build

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