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Join me as I simplify the confusing world of fitness and provide you with the most effective training methods for achieving your best results. From solo episodes to interviews with athletes, coaches, and specialists in strength and conditioning, therapy, and nutrition, we've got you covered. Tune in for expert advice, inspiration, and motivation to reach your fitness goals. Let's train smarter, not harder!
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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 St...
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 matt...
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 ti...
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 ...
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...
Ep 94: On this weeks episode of Strength To Build, Chelsey does her fav AMA + a quick little mix of things she's loving this week. PS: If you leave a Spotify comment or send a podcast review to info@chelseyrosehealth.com, I’ll set you up with one month of my online training plans (bodyweight, home DBs, and full gym included). Things I’m Loving Right Now Audiobooks on SpotifyAquaphor/Vaseline on my eyelashesTarget matching pajama sets (I have a problem)Listener Q&A Glutes: What to do if yo...
Ep 93: In this exciting episode, Chelsey sits down with Dr. John Rusin, an internationally recognized strength coach, physical therapist, and injury-prevention expert with nearly two decades of elite-level experience training MLB All-Stars, NFL All-Pros, Olympic gold medalists, and world-record-holding powerlifters. They dig into his new book, Pain-Free Performance, to clarify common misunderstandings about foundational training principles like breathing and bracing, and to walk through his s...
Ep 92: In this follow-up conversation with Dr. Emily Dow, we dive deeper into our Advanced Training & Nutrition Online Program and what clients can expect inside. We break down the real journey of one of our clients who’s currently down 13 pounds, including some of the exact protocols that Emily used and WHY. We also dive in on postpartum nutrition, energy intake, calorie burn from breastfeeding, if it's possible to build muscle at this stage and how to adjust cal intake or ene...
Ep 91: In this Ask Me Anything episode of Strength To Build, Chelsey answers the most common questions you guys are asking right now about getting stronger, lifting heavier, navigating postpartum training, and seeing real results with minimal time. In this episode, we cover: • How to start lifting heavier when the gym feels intimidating, including realistic dumbbell and kettlebell starting points and what Chelsey’s clients typically use. • The #1 most important factor for results • Postpartum...
Ep 90: The holidays don’t have to derail your fitness or make you feel like you’re “starting over” come January. In this episode, Chelsey breaks down how to approach the holiday season with balance, strategy, and zero guilt — so you can enjoy yourself and stay aligned with your goals. We’ll cover: Mindset: Why one day (or even a few) won’t undo months of consistent effort — and how to keep your perspective in check.Workouts: How to stay active before and during travel — from quick 20-minute s...
Ep 89: Today on Strength to Build, Chelsey sits down with Cheryl Sew Hoy, the founder and CEO of Tiny Health, to unpack the fascinating world of gut health — from fertility and pregnancy to postpartum recovery and fitness. Tiny Health is the first at-home gut test designed specifically for adults and babies, using advanced shotgun metagenomic sequencing to give an in-depth look at the microbiome. Cheryl shares how understanding your gut can transform not only digestion and immunity but also h...
Ep 88: In this episode, Chelsey breaks down the science of Type I vs. Type II muscle fibers — and why most people never actually train the ones that matter most for longevity, strength, and athleticism. You’ll learn: What Type I (slow-twitch) and Type II (fast-twitch) fibers actually doWhy we start losing Type II fibers as we age — and how that impacts strength, power, and independenceThe difference between moving slowly and producing force quicklyHow to train your fast-twitch fibers with pro...
Ep 87: In this episode of Strength To Build, Chelsey talks about an upcoming job she's *manifesting* and then gets into your guys' questions of the week! She goes over her hair mineral test analysis, c section recovery, if spin class is a good option for sprint interval training, goals postpartum and more! She ends the episode reminding listeners that they can apply to work virtually with herself and Dr Emily for both training and nutrition by filling out this application. Start your 7 day FR...
Ep 86: In today's episode of Strength To Build, Chelsey talks about how it's common for people to spend their training years in the 8–12 rep range — but spending some time in the 1-5 rep range has HUGE benefits that most women are skipping. She explains WHY training in the 1–5 rep range is one of the most underrated and important tools for building real strength, muscle, and confidence. You’ll learn: What actually happens in your body when you lift in the 1-5 rep rangeHow to warm up for itHo...
Ep 85: In today’s episode, Chelsey gets real about the common habits holding women back from seeing results — even when they think they’re “doing everything right.” These are the tough-love conversations she’d have with clients if she wasn’t afraid to hurt their feelings — because sometimes, you need a coach who tells it like it is. You’ll hear Chelsey’s unfiltered takes on: Why you can’t say you’re “not losing weight” if you’re averaging under 7,000 steps a dayThe truth about “eyeballing” vs...
Ep 84: In this week’s Ask Me Anything episode, Chelsey is answering your most-recent fitness and lifestyle questions. From building muscle to navigating busy schedules, here’s what she covers: Muscle Maintenance → Everyone talks about building muscle, but what does maintaining it actually look like in real life?Weekly Splits for Busy Moms → How to structure training with a toddler and a full-time job.My Current Playlist → What I’ve been listening to during workouts lately.Wedding Prep Strateg...
Ep 83: If you’ve ever wondered why your workouts don’t seem to be changing your body anymore, the answer might be simple: you’re not using progressive overload. In this episode, Chelsey breaks down exactly what progressive overload is, why it’s non-negotiable for strength, muscle growth, and even fat loss, and how to apply it in your own training without burning out. We’ll cover: What progressive overload really means (in simple terms)Why your body stops changing when you do the same workouts...
Ep 82: In this episode of the Strength To Build Podcast, I’m breaking down why weekends feel harder, how they can erase your progress, and practical ways to enjoy life without starting over every Monday. You’ll walk away with mindset shifts, simple strategies, and a fresh perspective on how to create balance that actually works long-term. What You’ll Learn in This Episode: Why weekends tend to throw us off track (and the psychology behind it)How just 1–2 days of overindulgence can erase your...
Ep 81: In this episode of Strength To Build, Chelsey starts by talking about what she's currently loving, her giveaway with Justin Hai, and the exciting new training and nutrition package now being offered with Emily Dow, PhD. (Pssst, there's only 3 spots available to work with Chelsey & Emily at a discounted rate ... ! Book a consult call here if you're interested! First come, first serve.) Then she gets into some of your guys' most recent questions! What’s the easiest, most efficient ...
Ep 80: In this episode of Strength To Build, I sit down with Justin Hai—entrepreneur, author, and founder of "Rebalance Health" —to dive deep into the hormone that affects us all: cortisol. We break down what cortisol really is, why it isn’t always the “bad guy,” and how modern technology may actually be rewiring our stress response. Justin shares how simple lifestyle shifts (from sleep to screen time) can dramatically improve the way your body handles stress and why that's important if you'r...
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