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Strength To Build

Chelsey Rose

84 episodes

2 days ago

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...

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Health & Fitness

All content for Strength To Build is the property of Chelsey Rose and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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...

Show more...

Health & Fitness

Episodes (20/84)

Strength To Build

AMA: Guidance On When To Increase Weights, Wedding Prep Workout Plan, Workout Split With Toddler & Full Time Job + More!

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...

2 days ago

50 minutes

Strength To Build

WTF Is Progressive Overload Though?

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...

1 week ago

43 minutes

Strength To Build

Stop Starting Over on Monday: Why Weekend Sabatoge Is Killing Your Results

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...

2 weeks ago

41 minutes

Strength To Build

AMA: How To Warm Up, How To Log Without Actually Tracking, Training On Vacation With Minimal Equipment & MORE.

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 ...

3 weeks ago

39 minutes

Strength To Build

The Cortisol Connection To Fat Loss, Menopause, & Quality Of Life with Justin Hai

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...

1 month ago

1 hour 4 minutes

Strength To Build

AMA: How To Maintain Results, Do 20 Min Workouts Work, Tips For Eating Late If You Get Off Work Late, Hip Flexor Tightness and More.

Ep 79: In this episode of Strength to Build, Chelsey answers YOUR questions. Here's what is covered in today's AMA episode: How to maintain once I'm at the muscle mass/physique I want to be at.Can 20 minute workouts actually make a difference? I’m having a hard time doing anything much longer but I also feel like even those are a waste of time.Tips for working late in the service industry - I get home at 2/3am and am super hungry, is it better to eat to hit your protein or no because you’re a...

1 month ago

40 minutes

Strength To Build

What I'll Do When I'm Ready To Go Into My Fat Loss Phase

Ep 78: In this episode, Chelsey shares her personal plan for losing fat once she finishes breastfeeding — breaking down the exact steps she’ll take and the mindset behind them. She also highlights common mistakes women make when attempting fat loss and why they tend to make people more frustrated. As a new mom, Chelsey discusses how she’s currently prioritizing strength and recovery while maintaining her milk supply, and what will change once she transitions out of breastfeeding. This e...

1 month ago

42 minutes

Strength To Build

Body Comp After Baby, Weight Loss While Breastfeeding, How To Train Before Birth & Rebuilding Strength Postpartum

Ep 77: In this episode of Strength To Build, Chelsey is answering all things pregnancy and postpartum training—from how to train your body before birth to how she personally returned to fitness after giving birth. Questions we cover: 🧠 Does body composition ever go back to pre pregnancy??🍼 Weight loss while breastfeeding—what’s realistic and what’s not🔄 How did you choose your postpartum training routine?💥Exercise/lifting routine for someone trying to get stronger BEFORE pregnancy - what shou...

1 month ago

40 minutes

Strength To Build

How To Actually Build Strong Glutes (Psst..It's Not Chasing The Burn)

Ep 76: Are you stuck doing endless donkey kicks and wondering why your glutes aren’t growing? In this episode of Strength to Build, Chelsey breaks down the real science behind building strong, defined glutes. You’ll learn why mechanical tension is the #1 driver of growth (not burn), how to actually structure your workouts for results, and the most common mistakes keeping women from seeing glute gains. 🔍 What You’ll Learn: Why banded circuits and high-rep workouts aren’t enoughHow to apply pro...

2 months ago

41 minutes

Strength To Build

AMA: Drinking Boundaries, Calorie Deficits, Snacking Sabotage, Why Unilateral Training Works & More.

Ep 75: In this Ask Me Anything episode, Chelsey is answering YOUR questions—from training strategies to fat loss tips, snacking struggles, and even her own personal boundaries around alcohol. We get into: 💪 The real purpose of single-sided exercises (and when to program them)🥤 How to think about drinking alch when it comes to your results🕒 If it’s okay to break the 1-hour app workouts into two 30-minute sessions🔥 The best way to kick off a calorie deficit and know when to adjust calories🍪 Wha...

2 months ago

38 minutes

Strength To Build

What to Do When Fat Loss Stalls (Even After Big Results)

Ep 74: In this episode, I’m answering a listener’s question: "I've been in a plateau for almost 2 months after losing 20kg—what do I do?" If you've experienced major fat loss but the scale won't budge anymore, this episode is for you. I break down: Why plateaus are normal (especially after significant weight loss)How metabolic adaptation plays a roleWhat to audit in your tracking habitsHow diet breaks can reset your system and improve adherenceWhy shifting your focus to strength, glute ...

2 months ago

39 minutes

Strength To Build

How to Build a “No-Track” Lifestyle That Still Gets Results

Ep 73: In this episode of Strength to Build, Chelsey dives into the practical strategies that allow her clients to build a healthy, strong body without obsessively tracking every calorie or macro. If you’re tired of logging every bite or you find tracking too stressful, this episode breaks down how to stay consistent and see real results using flexible, sustainable habits that don’t involve MyFitnessPal. 🔑 Main Takeaways You don’t have to count calories forever to get results.Intuitive eating...

2 months ago

42 minutes

Strength To Build

Junk Volume Is Killing Your Results —Here’s What to Do Instead

Ep 72: If you’ve been stuck doing more and more exercises without seeing better results, you might be wasting time on junk volume. In this episode, we break down exactly how to use training volume to build muscle and strength efficiently—without burning out. You'll learn: What training volume actually means (and how to track it)Why “hard sets” matter more than sets x reps x weightHow to count volume on compound lifts like squats and hip thrustsHow many weekly sets you really need for muscle g...

3 months ago

40 minutes

Strength To Build

Strength vs. Sweat: Why You Don’t Need to Be Exhausted Or Sore to Burn Fat

Ep 71: In this episode of Strength to Build, Chelsey dives into why strength training is a far more effective approach for fat loss and sustainable results than constant high-intensity cardio. You’ll learn what a “good workout” actually looks like, what signs of progress to track instead of sweat or soreness, and how to structure your week for results without burnout. Whether you're stuck in the “sweat = results” cycle or just want to understand why lifting is so powerful for body composition...

3 months ago

41 minutes

Strength To Build

Leah Van Dale: Redefining Strength After WWE, Miscarriage & Motherhood

Ep 70: In this powerful and personal episode, I sit down with Leah Van Dale — former WWE superstar, NFL cheerleader, entrepreneur, and soon-to-be mom of two — to talk about the real story behind her WWE departure, her physical and emotional recovery after a miscarriage followed by a birth that led to a condition called drop foot, and we get into the inspiration behind her new brand Snatch. Whether you're a wrestling fan, a mom, an athlete, or just someone navigating major life transitions, th...

3 months ago

58 minutes

Strength To Build

How Movement, Mindset, and Self-Care Helped Miranda McKeon Face Breast Cancer at 19

Ep 69: In this episode of Strength To Build, Chelsey sits down with actress, breast cancer survivor, and recent college grad - Miranda McKeon for an honest conversation about how her approach to health, fitness, and mental resilience helped her navigate breast cancer—diagnosed at just 19 years old. Miranda shares what her relationship with health looked like before her diagnosis, how she adapted her routine during treatment, and how she continues to rebuild both physically and emotionally aft...

3 months ago

48 minutes

Strength To Build

Life Update, Pregnancy Story & Postpartum Workout Plan

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...

4 months ago

42 minutes

Strength To Build

AMA: How To Stop Building Muscle In Upper Body, Tips To Break Through A Plateau, How Long Until Creatine Works and More!

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 re...

4 months ago

35 minutes

Strength To Build

How To Stay On Track When Life Gets Busy

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. 💬 In this episode, we cover: The 2–3 non-negotiables you need to define for your...

4 months ago

34 minutes

Strength To Build

The Truth About Calories: Why Eating More Can Help You Lose Weight

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. 🔔 Don’t forget to subscribe, share this episode with ...

4 months ago

33 minutes