Strength To Build

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 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 He"Submit a question to the show"

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 one's for you.I also dig into how to increase fiber without going carb-crazy, and how long it really takes to see results from creatine.

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 feeling accomplished. 

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 (especially protein) is key to long-term progress.

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 the hole she saw in the market, how often she recommends incorporating Pilates into your weekly routine, how she trains personally outside of Pilates, and what she's learned about building a loyal fitness community. ______________________________________________________________________________________________Connect with Carrie:Website: Carrie's Pilates PlusInstagram: @carriespilatesplusStart 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"

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 tips to help you tune into your body, balance your hormones, and feel your absolute best—whether you're thinking about kids someday or just want to thrive right now.We cover: ✨ Signs your body might be asking for support ✨ How to sync your workouts and nutrition with your cycle ✨ When to start preparing for pregnancy (hint: earlier than you think) ✨ Everyday habits for better gut health and lower stress ✨ The one wellness trend Stefanie wishes would disappear ✨ Where to start if you're feeling overwhelmedIf you're ready to feel more connected, empowered, and in tune with your body, this is a must-listen episode!________________________________________________________________________________________________Connect with Stefanie HereGet 15% Off a Hair Mineral Test With Stefanie HEREUse Code "Strength40Bogo" at Cozy Earth For 40% off + BOGO Bamboo Pajama Sets!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"

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 last?The hidden downsides of group fitness classes—and how to make them work for youHow I use periodization to keep long-term clients progressing without burnoutIf you've ever felt unsure about tweaking a program, sticking to structure, or trusting your body's signals—this one's for you!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"

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 back and what to do instead. 

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 traditional fitness classes and long-form cardio, and offers valuable advice for aspiring personal trainers.Key Topics Discussed:Understanding the principles that define smart strength training.​Comparing smart strength training with standard fitness classes and prolonged cardio sessions.​Highlighting the efficiency and effectiveness of strength-focused workouts.​Steps to structure a safe and result-oriented training regimen.​Tools and metrics to track improvements in strength training.​Guidance for Aspiring Personal Trainers:Essential qualifications and certifications for entering the profession.​Common challenges faced by new trainers and how to overcome them.Advice on staying adaptable and continuing education to remain relevant.​Resources and Links:Show Up Fitness: Discover more about Chris Hitchko's training programs and educational resources at Show Up Fitness.​Books by Chris Hitchko:How to Become A Successful Personal Trainer​AmazonChris Hitchko on Social Media: @showupfitness @Showupfitnesscpt"Submit a question to the show"

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 strict diets fail – The psychology behind restriction and how it leads to binge eating. ✅ Flexible eating – How to enjoy your favorite foods while still making progress. ✅ High-volume, low-calorie foods – What to eat to stay full and satisfied in a calorie deficit. ✅ The role of protein & fiber – How these two nutrients help you feel full and prevent cravings. ✅ Mindset shifts that make fat loss easier – Stop thinking “I can't have that” and start asking “How can I make this work?” ✅ Simple meal planning tips – Easy, stress-free meals to keep you on track without overcomplicating things.No more yo-yo dieting. No more restriction. Just simple, effective strategies that actually work.Want to work 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"

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 intentional with your time.We dive into how she balances a demanding career, motherhood, and personal growth, the most common time management mistakes women make, and how you can prioritize what truly matters without feeling overwhelmed. Amelia also shares insights from her research on women, veterans, and military spouses and why time management is a game-changer for anyone juggling multiple responsibilities.If you've ever felt like there's never enough time in the day, this episode is packed with practical tools to help you work smarter, not harder!What You'll Learn in This Episode: ✔️ The Big Rocks, Little Rocks time management method and how to apply it to your life ✔️ The biggest mistakes people make with time management and how to fix them ✔️ How to prioritize your career goals without sacrificing personal time ✔️ The power of asking for help and how Amelia balanced motherhood, career, and personal growth ✔️ Why women struggle with career advancement and the steps to get ahead ✔️ The top three things women should focus on for career success ✔️ How to build a life of freedom and flexibility—even if you move every few years ✔️ Amelia's best productivity hacks for busy womenGuest Resources & Links:

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 confidence ✅ Why cookie-cutter workouts weren't working—and what finally clicked ✅ The game-changing nutrition shifts that helped her build muscle and boost metabolism ✅ Why sustainable fitness beats restrictive meal plans every time ✅ How she went from fearing food to enjoying balance without guiltIf you've ever felt overwhelmed with fitness or nutrition, this episode is packed with takeaways to help you find a routine that is efficient and effective.Resources & Links:

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 to know about optimizing your pelvic floor health. We discuss: ✅ Why active women often experience pelvic floor dysfunction (even if they feel strong) ✅ The connection between pelvic floor dysfunction and back pain, core weakness, and pain during sex ✅ How to properly prepare your pelvic floor for pregnancy and birth ✅ The biggest mistakes women make in postpartum recovery and how to safely rebuild strengthIf you've ever experienced leaking during workouts, discomfort during intimacy, or lingering core and back pain, this episode is for you! Don't skip this crucial conversation—your pelvic floor health impacts way more than you think.Resources & Links:

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 classes like Barry's, F45, & OrangeTheory may be working against you✔️ How to structure your workouts & nutrition for a lean, strong physiqueWhether you want to build curves, get stronger, or avoid looking “too muscular,” this episode will give you the clarity and confidence to lift the right way.___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 classes like Barry's, F45, & OrangeTheory may be working against you✔️ How to structure your workouts & nutrition for a lean, strong physiqueWhether you want to build curves, get stronger, or avoid looking “too muscular,” this episode will give you the clarity and confidence to lift the right way."Submit a question to the show"

Ep 54: In this episode, Chelsey hosts an AMA (Ask Me Anything) session where she provides updates on her personal life, including her pregnancy journey and home improvements. She answers a variety of listener questions ranging from fitness and nutrition to personal routines and recommendations, addressing topics like finding the right workout underwear, tips for waking up early, sprint interval training, and the benefits of creatine. Chelsey also discusses her soon-to-launch fitness app and her current availability for training clients.Want to work 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"

Ep 53: In this episode of the Strength To Build Podcast, we sit down with Emily Dow, a Ph.D. candidate in Exercise and Nutritional Sciences, to discuss her expertise in nutrition, the microbiome-gut-brain axis, and exercise. Emily shares insights from her academic journey, research findings, client experiences, and practical nutritional advice, making this episode a must-listen for anyone interested in optimizing their health through science-backed nutrition and exercise strategies.Some of the topics we cover include:Microbiome-Gut-Brain Axis Challenges and Misconceptions Research Findings and Practical ImplicationsExercise and Hormonal Balance Stress, Recovery, and Performance Under-eating and Energy BalanceTraining and Diet RecommendationsReverse Dieting ProcessFasting and Female PhysiologyCarbohydrate Intake and Endurance TrainingWant to work 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"

Ep 52: In this episode, I sit down with Alexandrea Elman, a health coach with an incredible journey of overcoming gut health struggles, navigating early menopause, and breaking free from fitness and diet trends. After years of battling ulcerative colitis and experiencing a life-threatening emergency that led to the removal of 13 inches of her intestine, Alexandrea made it her mission to take control of her health and help others do the same.We dive deep into gut-friendly nutrition, simple digestion hacks, the importance of high-quality ingredients, and how she prepares meals to optimize gut health. We also discuss her positive body transformation in early menopause, debunk common myths about aging and fitness, and share practical tips for women who want to feel strong, vibrant, and in control of their health.This episode is a must-listen if you want to learn how to improve digestion, balance hormones, and build a body you love at any age!What You'll Learn in This Episode:✔️ Alexandrea's personal journey—from gut issues to emergency surgery to becoming a health coach✔️ The biggest nutrition shifts she made to heal her gut and improve digestion✔️ The essential ingredients she swears by—why high-quality salt, olive oil, and ghee matter✔️ How saliva pH affects digestion and what you can do before eating to optimize gut health✔️ The biggest mistakes people make with gut health (and how to avoid them)✔️ Why gut-friendly meal prep is different—how shredding veggies can make digestion easier✔️ The supplements that actually helped after doing everything she could holistically✔️ Why age doesn't determine your ability to build the body you wantResources & Links:

Ep 51: If you've been trying to lose fat but feel stuck, confused, or frustrated, this episode is for you. In this episode of the Strength To Build Podcast, Chelsey breaks down the real fat loss formula—no short cuts, no extreme diets, and no endless cardio. Chelsey talks about how to focus on the key things that actually matter when it comes to sustainable fat loss. Plus, she debunks some of the biggest fat loss myths that might be keeping you from seeing results.What You'll Learn in This Episode:✔️ The ONLY way fat loss happens, but why it's confusing at times.✔️ How to create a sustainable calorie deficit without starving yourself✔️ Strength training vs. cardio – which one is better for fat loss?✔️ The role of protein, NEAT (daily movement), and sleep in fat loss✔️ The biggest mistakes people make when trying to lose fatWant to work 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"

Ep 50: Join Chelsey in this episode of the Strength to Build Podcast as she dives deep into her meticulously planned morning routine, sharing everything from her alarm clock sound to an example of one of her morning workouts. Chelsey reflects on the importance of having a structured yet flexible morning routine that sets the tone for a productive day and believes in things like visualizing, time blocking, and following a to do list during these hours.Thank you to COZYEARTH for sponsoring this weeks episode!Get 40% off your next Cozy Earth Purchase when you use code "strength40" at checkout. COZYEARTH.COMWant to work 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"

Ep 49: In this "Ask Me Anything" episode, Chelsey covers a wide range of topics to help listeners enhance their workouts & daily meals. She starts by sharing her thoughts on the recent TikTok ban and her Kindle reading experience (!!!) then dives into listener questions, offering advice on:Pregnancy-friendly workouts for the second trimesterThe ideal number of compound movements for each workoutQuick and easy protein-packed lunch ideasTips for managing bad knees during exercises like squats and step-upsThe impact of caffeine, alcohol, and marijuana on weight lossGET 40% OFF COZY EARTH WITH MY CODE "Strength40"-Want to work 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"

Ep 48: In this week's episode, Chelsey dives into the chaos happening in Los Angeles due to the recent fires, shares her tips on visualization and goal setting, and answers 5 listener questions for this weeks "Ask Me Anything" Episode.1. I'm not really a tread girlie but I love the stair master, could I get the same benefits of doing sprint like intervals on the stair master instead of the tread?2. I'm doing 1 day Lower body, 1 day upper body, 1 day full body, and 2 days of HIIT and 2 rest days is that good?3. I have the muscle that I want but how do I get rid of the excess layer of fat on top?4. I'm about 8 months out from my wedding and have been doing F45 which is a combo of both strength and cardio. I've been doing it for 2 weeks and I've gained a few pounds, so discouraging pease help!5. Should I alter my calorie intake on my off days? I feel like if I don't then I'm not staying in my deficit --Want to work 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"

Ep 47: In this episode, host Chelsey of the Strength to Build podcast shares her biggest life change and opens up about her pregnancy journey. She also interviews her long-time online client, Allyson, who discusses her incredible recovery journey after a nearly fatal accident in Thailand. They dive into the mental and physical aspects of recovery, the importance of consistency, and practical tips for maintaining fitness goals. Whether you're looking for motivation, fitness tips, or a powerful story of resilience, this episode has it all.  REMINDER: Join me for my FIRST IN PERSON EVENT OF 2025!!only 25 spots availabledate: 1/16/2025 location: OPositive Studio in Santa Monica time: 11:00 RSVP to: danielle@teambreakpoint.com  -Want to work 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"

Ep 46: In this episode of the Strength To Build Podcast, Chelsey outlines a five-step process that includes evaluating what makes you happy versus what drains your energy, focusing on one major goal at a time, using habit stacking, setting specific timeframes, aligning your environment with your ambitions, and the importance of measuring progress.Throughout the episode, she shares personal anecdotes and actionable tips, emphasizing how small changes in your environment can significantly impact your success.Chelsey also offers a free workout log tool for listeners who leave a review of the podcast. This episode is designed to help listeners start the new year with clarity and direction, making it easier to achieve their goals and improve their overall well-being.-Want to work 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"

Ep 45: In this episode of the Strength to Build Podcast, Chelsey outlines a comprehensive plan to achieve your best body in 2025. She goes over the 5 steps that she's seen work for herself and her clients when done consistently!"Submit a question to the show"

Ep 44: In this podcast episode of The Strength To Build Podcast, Maddie Scannapico, a Functional Diagnostic Nutrition Practitioner, shares her wild journey through personal health struggles that ultimately led her to being able to help others through her business "MaddHealthy".She discusses her decade-long battle with various health issues, including chronic gut problems, hormone imbalances, and a brain abscess, and how these experiences fueled her passion for functional nutrition and holistic health.Maddie explains the importance of understanding hormonal imbalances, especially in relation to conditions like PCOS, PMS, and the effects of long-term birth control use. She delves into the critical role of gut health and how it impacts overall wellness. The conversation covers topics such as the benefits of a balanced diet, proper stress management, and the significance of sleep and exercise for maintaining hormonal health.You will learn about the common causes of hormonal disruptions, the importance of targeted testing (like GI mapping and mineral analysis), and practical steps for improving gut and hormone health. Maddie also introduces her MaddHealthy Method program, aimed at providing personalized support and a community for women seeking to heal and optimize their well-being.Overall, this episode is packed with valuable insights for women experiencing hormonal and gut health issues, offering actionable advice and resources to help them take control of their health.|Want to work 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"

Ep 43: In this episode of the Strength To Build Podcast, I sit down with Savanna, a women's strength and health coach specializing in pre and postnatal care, who shares her journey and expertise.Savannah, a certified personal trainer and nutrition coach, delves into her evolution from a general fitness trainer to a specialized pre and postnatal expert. She discusses actionable tips and realistic expectations for each trimester of pregnancy, the importance of pelvic floor and core engagement, and the crucial steps for postpartum recovery.Don't miss her valuable insights on maintaining fitness during pregnancy and effectively navigating the postpartum period.Find Savannah and her programs here:Bump Club Prenatal ProgramPostpartum Heal and Restore ProgramBump Club Subscription WebsiteWant to work 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"

Ep 42: In this episode of Strength to Build, Emily, an experienced alignment and performance coach, delves into her background, explaining how she transitioned from personal training to specializing in postural alignment and functional movement.Throughout the episode, Emily shares valuable knowledge on addressing imbalances, recovering from injuries, and achieving optimal alignment. She highlights the importance of recognizing compensatory patterns and provides practical advice for daily habits and exercises that can help correct these imbalances.Additionally, Emily discusses specific considerations for pregnant and postpartum women, emphasizing the role of proper alignment in easing pregnancy and childbirth. Whether you're an athlete, office worker, or someone experiencing chronic pain, this episode offers actionable insights into improving your body's function and overall well-being. Get one of Emily's Bundles BLACK FRIDAY DEALS hereLearn more about Emily hereWant to work 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"

Ep 41: In this week's episode of the Strength to Build Podcast, Chelsey dives into an AMA session covering various topics from organizing her home, her current favorite smoothie recipe, and easy high-protein meals to workout advice related to caloric intake, infrared heated workout classes, how to handle pre-period cravings, proper form on lat exercises, and staying on routine with a busy schedule.Want to work 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"

Ep 40: In this episode of The Strength to Build Podcast, Chelsey discusses 4 main points on how to manage the stress and anxiety that often accompanies the holiday season. She shares personal stories and provides practical tips on organizing tasks, maintaining a fitness routine, and making mindful choices to enjoy the holidays while staying on track with health and wellness goals.Want to work 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"

Ep 39: In this episode, Savannah Wright, a realistic fitness trainer and influencer, shares her journey into fitness training, insights into balanced living, and the importance of adopting a sustainable and enjoyable health routine. Chelsey and Savannah cover topics like starting a fitness journey, the influence of growing up with bodybuilding parents, and the realities of trials and errors in training. Some other topics from this discussion include:Realistic timelines and misconceptions when it comes to seeing resultsBulking and cutting processes The importance of cardio and finding balance Protein intake tipsGenetic considerations when it comes to fitness plansFinding a sustainable fitness and lifestyle balanceFollow Savannah on instagram, here.Want to work 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"

Ep 38: In this episode of 'The Strength to Build Podcast,' Chelsey shares her latest obsessions and dives deep into why your training program might not be delivering the results you're after.  Tune in for practical advice on managing training volume, progressive overload, program consistency, and diet adjustments.Want to work 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"

Ep 37: In this episode of the Strength to Build Podcast, Chelsey delves into understanding the realistic timelines for seeing and feeling results in your strength training journey while also giving practical tips on how to stay consistent with a healthy diet, including handling cravings and making better food choices.Chelsey discusses common challenges such as dining out, social gatherings, and maintaining discipline around alcohol consumption, offering actionable advice to navigate these common set backs.Chelsey concludes the episode by responding to audience questions, covering topics like balancing cardio and strength training, and tips for maintaining a healthy lifestyle during pregnancy.Tune in to get motivated and equipped with the knowledge you need to stay on track with your fitness and nutrition goals. Don't forget to leave a review and submit your questions for future episodes!Want to work 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"

Ep 36: In this episode of the Strength to Build podcast, Chelsey discusses her current at home facial obsession and some TV shows she's been hooked on, like "Penguin" on HBO, and Tell Me Lies AND announces the winner of a Nike strength giveaway!!In the Q&A section Chelsey addresses:Strategies for transitioning from a calorie deficit to maintenance.Training volume recommendations for muscle growth.Tips on mastering pull-ups and chin-ups.Hitting macronutrient goals, particularly carbs and fats, while in a calorie deficit.Want to work 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"

Ep 35: In this episode of "The Strength to Build" podcast, Chelsey shares a mix of personal stories and answers questions from her listeners.Topics covered include her Starbucks order, tips for hitting protein goals while in a calorie deficit, and her favorite protein-rich meals and snacks. She also delves into how she met Est at the Bel Air Hotel and a quick ridiculous story of just one customer she had to deal with there.Further into the episode, Chelsey offers advice on managing emotional and boredom eating, calculating macros for nutrition, and tips for staying healthy while traveling. She mentions upcoming details about her new app launch, scheduled for January, which will include new workout programs and challenges. Finally, Chelsey encourages listeners to participate in the Nike strength equipment giveaway and shares some of her current favorite things. HOW TO ENTER THE NIKE STRENGTH GIVEAWAY:- Repost any "Strength To Build" podcast episode in your story on instagram and TAG @strengthtobuild- Comment on Chelsey's last post on @Strengthtobuild and tell her which weights you would ask for if you won!!- Enter to win from Oct 1st - Oct 14th, winner will be chosen Oct 15th.WANT TO WORK WITH CHELSEY?BECOME A MONTHLY MEMBERFOLLOW CHELSEY ON INSTAGRAMFOLLOW CHELSEY ON TIKTOKEmail Chelsey at info@chelseyrosehealth.com with a screenshot of your review to receive a free booty band or her "Healthy and Sustainable Weight Loss Guide"."Submit a question to the show"

Ep 34: In this episode, host Chelsey discusses various elements involved in building the perfect full-body workout AND announces an exciting NIKE Strength GIVEAWAY!The core of the episode focuses on the components of an effective workout, including mechanical tension, stress, and muscle damage. Chelsey educates listeners on the importance of foundational movement patterns such as squat, hinge, and unilateral exercises, and emphasizes the need to include different planes of motion (frontal, sagittal, and transverse) and a variety of rep ranges (strength, hypertrophy, and endurance).Chelsey provides a structured workout template that could be modified to fit individual needs, explaining the rationale behind exercise choices and sequence. She also critiques a common but ineffective Pinterest workout to illustrate key concepts.HOW TO ENTER THE NIKE STRENGTH GIVEAWAY:- Repost any "Strength To Build" podcast episode in your story on instagram and TAG @strengthtobuild- Comment on Chelsey's last post on @Strengthtobuild and tell her which weights you would ask for if you won!!- Enter to win from Oct 1st - Oct 14th, winner will be chosen Oct 15th.Want to work 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"

Ep 33: In this episode of the Strength To Build Podcast, Chelsey shines some light on clients who may think they're barely eating throughout the day, who are actually most likely in a position to go into a massive cut. She gives the example of two meal plans, 1: the fake 1,200 calorie meal plan and 2: the high protein meal plan. She points out that just because things are small, healthy or come in the form of liquids, that they are capable of packing a ton of calories.In this episode you will learn how to make swaps that have a better protein to calorie ratio while still enjoying the things that you love."Submit a question to the show"

Ep 32: In this episode of "Strength to Build," host Chelsey covers a variety of topics and answers listener questions. She announces an exciting giveaway of Nike strength equipment that's coming and discusses new things she's been loving, including a high-protein smoothie recipe and a book called "The Sports Gene."The main segment addresses listener questions about fitness and exercise, covering topics such as post-workout soreness, the importance of hitting protein targets vs. staying in a calorie deficit for fat loss, and the best exercises for major muscle groups. Chelsey also talks about the usefulness of fitness trackers, comparing the Oura Ring and Apple Watch, and emphasizes not getting overly fixated on calorie burn during workouts. "Submit a question to the show"

Ep 31: In this episode, Chelsey shares her personal experience of losing 5 pounds by cutting out 600 empty calories from her diet. She details the specific foods and habits she eliminated and talks about the noticeable changes in her energy levels and overall well-being. Chelsey emphasizes the shift towards more nutrient-dense foods and how this small yet impactful change has made a significant difference, as well as simple habits she's tacked on within her fitness program."Submit a question to the show"

Ep 30: In this episode of 'The Strength To Build Podcast,' host Chelsey dives into five essential strategies for leaning out your body. She shares her personal experiences, tips on supplements, and in-depth advice on nutrition, strength training, sleep, sprint interval training, and increasing non-exercise activity thermogenesis (NEAT)."Submit a question to the show"

Ep 29: Welcome to Episode 29 of the Strength to Build Podcast! In this episode, our host Chelsey dives deep into the five habits that make you a chronic yo-yo dieter. Chelsey shares her insights and tips on how to avoid these habits and start making lasting changes to your fitness and nutrition routine. If you feel like you are someone who constantly stops and starts your fitness and diet routine - this episode is for you!"Submit a question to the show"

Ep 28: In this week's AMA (Ask Me Anything) episode, your host Chelsey delves into your most recent questions about fitness, health, and lifestyle. Chelsey shares exciting personal updates, including the progress on her new app, favorite products with discount codes, practical fitness advice, and answers to listener questions. The episode covers a wide range of topics from exercise form tips to home gym setups, nutrition advice, and insight into the business side of personal training. Topics of this weeks questions:Exercise Tips and Advice:- Lunges Form: How to avoid knee pain and ensure proper muscle engagement.- Hip Thrust Form: Tips to avoid back pain and sciatica by correcting form and setup.- Home Gym Setup and Plateaus: Suggestions on how to progress with limited equipment + Importance of adding new challenges and potentially getting heavier weightsNutrition:Macro Counting for Beginners: Recommendations on starting with protein logging and gradually tracking other macros.Tips For Trainers:- Financial aspects of a personal training career including investments in education and revenue streams.- Strategies for challenging advanced lifters and progressing exercises.- Keeping online clients motivated and the importance of personalized check-ins. "Submit a question to the show"

Ep 27: In this episode of the Strength To Build Podcast, Chelsey answers listeners questions that are mostly regarding exercise protocols for certain results as well as how to properly feel certain exercises PLUS how she sets up her sprint interval workouts. Chelsey walks you through a lot of her own experiences as well as what she has witnessed with her 7 years of personal training when answering these questions to hopefully provide the listener with valuable insight as they go into their next workout.DISCOUNTS:limited time offer!!go to www.cozyearth.com to get 40% off anything with code "strength40"TODAY'S QUESTIONS:1. I love weight lifting but I feel like my traps are growing more than I'd like. Should I decrease weight or stop training upper body all together?2. How can I tone up my arms? I strength train and everything else seems to be getting results except for my arms.3. What's the best way to handle cellulite if you are already very muscular?4. Do you have any tips for not feeling a deadlift in your back? I find that no matter what I do, I either end up feeling my back right away during a deadlift or I'll notice it's sore the next day - it feels like I'm never actually sore in my legs after deadlifts.5. How do you do your sprint interval training? Time/rest/speed etc."Submit a question to the show"

Ep 26: In this episode of the Strength to Build Podcast, Chelsey goes over 7 of the most essential factors that can significantly boost muscle growth. From understanding the importance of protein and how it supports muscle growth to compound movements and understanding how to create Stress, Tension and Damage, you should leave this episode feeling like you have a better understanding of what is actually required to build muscle. Chelsey also finishes the episode with an example of a booty workout that would incorporate everything she covers today.Special Offers:Get 40% off Cozy Earth's bamboo set with code **STRENGTH40**Visit cozyearth.com"Submit a question to the show"

Ep 25: In this episode of the Strength To Build Podcast, Chelsey answers her listeners questions and chats about a few new books and shows that she's loving.Question 1: How to figure out what's keeping you from hitting your goals...too little cals, not enough protein, exercise?Question 2: Certain weightlifting exercises to avoid?Question 3: How much protein should you eat in one meal and how far apart should my meals be spaced out?Question 4: Can i follow the wedding prep plan even if I'm not getting married?Question 5: I have a hard time feeling my glutes on certain exercises...any tips?Question 6: All things creatine! When to take it, how much, benefits?"Submit a question to the show"

Ep 24: In this episode of the Strength to Build Podcast, Chelsey dives deep into her personal journey and tips for preparing for a wedding. She shares detailed strategies on building muscle, managing diet, and strategically using cardio to achieve optimal results. Chelsey also reflects on her own experiences and the success stories of others who have followed her seven-month wedding prep plan. Whether you're getting ready for your big day or just looking to optimize your fitness routine, this episode is packed with valuable insights. Purchase the 7 month wedding prep plan here.What's included:- Phased out strength training programming with videos + a place to track your progressive overload.- Monthly step goals.- Cardio options for track or tread in the later months.- Strength HIIT workouts in the later months.- A PDF that walks you through what to do each month from finding out what your current calories are to bumping them up and how much protein you should be hitting."Submit a question to the show"

Ep 23: In this week's episode, Chelsey dives into a variety of questions from listeners across the fitness spectrum. From balancing busy schedules and workout routines to discussing nuanced fitness and nutrition advice, Chelsey brings her expertise and personal insights to help guide you on your fitness journey.**Q&A Section:**1. Protein Intake After Workouts - How much protein is really needed post-workout and the myths around it.2. Stomach Toning Tips - Advice for those struggling to see muscle definition in their stomach despite consistent training.3. Protein Goals vs. Fullness - Navigating how to meet protein goals without feeling overstuffed.4. Recovering a Missing Period- Chelsey discusses her experiences and advice on hormone health and period recovery.5. Fasting for Women in Their 20s - Pros and cons of fasting for young women.**Trainer Q&As:**1. Transitioning from Corporate to Fitness - Tips for those looking to shift careers into the fitness industry.2. Helping Clients with Gym Anxiety- Strategies to help clients feel more comfortable in the gym setting, especially with heavy weights and new equipment.3. Programming Workouts- Best practices for structuring workout programs for clients.4. Pricing One-on-One Coaching - Finding the right balance in pricing and program offerings. "Submit a question to the show"

Ep 22: In this episode, we dive into the complex topic of how to lose body fat effectively and sustainably. Whether you're struggling to lose those last few pounds or just starting on your fitness journey, this episode is packed with practical tips and insights.Chelsey talks about her recent experiences and leads into the key topic: effective strategies for losing body fat. She explains why a simple 'eat less and move more' approach may not work for everyone and why understanding your metabolism is crucial. "Submit a question to the show"

Ep 21: Welcome to this week's episode! We have a special guest, Anna Hammond, a Doctor of Physical Therapy who has been working with Core Exercise Solutions since 2017. Join us as we dive deep into the world of physical therapy, pregnancy, and postpartum care.Anna discusses how her personal experiences, including her competitive sports background and her first pregnancy, led her to specialize in pregnancy and postpartum therapy. She also highlights the lack of proper guidance from medical professionals during her pregnancy.Anna and Chelsey discuss common pelvic floor issues, their symptoms, and how they are often overlooked or normalized. Anna explains the importance of diaphragmatic breathing and how pregnancy affects the body, including changes in the rib cage, pelvis, and overall body mechanics. She also shares tips on how to start reconnecting with your body during and after pregnancy to facilitate healing and regain strength.Links to learn more about Core Exercise Solutions:Directory: https://www.coreexercisesolutions.com/pces-directory/1:1 consult: https://www.coreexercisesolutions.com/online-training/Free pelvic floor courses: https://www.coreexercisesolutions.com/pf-series-signup/https://www.coreexercisesolutions.com/5-exercises-to-strengthen-pelvic-floor-sign-up/Hand feedback for breathing and bracing https://www.youtube.com/watch?v=TvRrpidQ9kE&t=2sPosterior expansion https://www.youtube.com/watch?v=m2u_gaCaIlM&t=123sOpening up back of hips https://www.youtube.com/watch?v=Vv7iA0ZPDBI&t=4s"Submit a question to the show"

EP 20: In this episode, we delve into the intricate connections between exercise, brain function, and mental health with the brilliant Ieva Andrulytė, a PhD student specializing in neuroscience. Our discussion uncovers how different forms of exercise impact the brain, the role of neuroplasticity, and the science behind how physical activity can sharpen memory, enhance mood, and improve cognitive function. We also talk about how exercise can impact genetics, how fast food can impact depression and we get some motivation from Ieva herself on how a busy PhD student manages to make time for herself and her wellness. Mentioned in the episode:Abercrombie $25 baby teeAmazon $28 workout shortsGuest:Ieva AndrulyteDicsounts:50% off the 8 week Summer Prep Workout Plan (use code SUMMER50)find the program here"Submit a question to the show"

Ep 19: In this episode, we sit down with Vince, Co-owner of V Shred, an online platform offering virtual training and nutrition plans. Vince shares his journey from a side project to a successful fitness company, and provides valuable insights into effective workout and nutrition strategies for sustainable health. We cover the effectiveness of resistance training compared to steady-state cardio, and why lifting weights is beneficial for both men and women.Vince offers insights into carb cycling, flexible dieting, and why personalized nutrition plans can make a significant difference. We go over the pros and cons of group fitness classes like Orange Theory and F45 versus personalized training programs, and we discuss some tips on how to maintain fitness results after completing a program, emphasizing habit formation and sustainable lifestyle changes. Mentioned in today's episdoe:Vince SantV ShredNeeded (Sleep/Prenatal supplements. Use code CRH20 for 20% off)OWYN (Protein Shakes. Use code CRH2024 for 20% off)Curate Your Style (Color analysis!!)Summer Prep Challenge (50% off until July 4th!!. Use code SUMMER50)"Submit a question to the show"

Ep 18: In this episode of the Strength to Build Podcast, Chelsey tackles a variety of listener questions. Topics cover weightlifting without getting injured, building muscle without getting bulky, speeding up your metabolism, plus effective cardio methods for fat loss. Chelsey also shares a few of her current favorite products and healthy recipes, providing valuable insights and actionable tips for her listeners.Want to skip the intro and get right to the questions? Jump to minute 9:00.Mentioned in the episode:GET 50% OFF THE SUMMER PREP PLAN UNTIL JULY 4TH!USE CODE SUMMER50THESIS packs USE CODE CHELSEYROSEHEALTH for 10% offSpicy Chicken Crunch BowlFIND THE RECIPE HEREMeditation AppDOWNLOAD THE APP HERESquat Heel WedgesFIND ON AMAZON HEREListener QuestionsQuestion 1: Can I get stronger without building muscle?Question 2: How can I speed up my metabolism to burn more fat?Question 3: How do I progress in weightlifting without risking injury?Question 4: Are there specific foods I should avoid to lose fat more effectively?Question 5: How can I build muscle without bulking up too much?Question 6: What are the most effective forms of cardio for fat loss?BECOME A MONTHLY MEMBERFOLLOW CHELSEY ON INSTAGRAMFOLLOW CHELSEY ON TIKTOKEmail Chelsey at info@chelseyrosehealth.com a screenshot of your review to receive a free booty band or her "Healthy and Sustainable Weight Loss Guide"."Submit a question to the show"