Strength To Build

EXPLORE

Society & Culture

Religion & Spirituality

© 2024 PodJoint

https://is1-ssl.mzstatic.com/image/thumb/Podcasts211/v4/41/59/b6/4159b6e7-6019-3c24-6f08-a80dbe7d7499/mza_7332939535014583483.jpg/600x600bb.jpg

Strength To Build

Chelsey Rose

90 episodes

6 days ago

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...

Show more...

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 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...

Show more...

Health & Fitness

Episodes (20/90)

Strength To Build

How To Enjoy The Holidays Without Crashing Out About Your Progress

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...

1 week ago

38 minutes

Strength To Build

How Your Gut Health Shapes Fertility, Fitness, and The Future Of Your Children With "Tiny Health"

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...

1 week ago

46 minutes

Strength To Build

Hot Take: Your Slow Light Weight Workouts Are Actually Chipping Away At Your Longevity

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...

2 weeks ago

41 minutes

Strength To Build

AMA: Spin Class For Sprint Interval Training, Tips For Easy Meal Prep, Hormone Testing, C Section Recovery & more.

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...

4 weeks ago

39 minutes

Strength To Build

The Rep Range You’re Probably Avoiding — and Why You Need It

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...

1 month ago

32 minutes

Strength To Build

Tough Love Truths: What I’d Tell My Clients If I Wasn’t Afraid to Hurt Their Feelings..!

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...

1 month ago

45 minutes

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...

1 month 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 month 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 months 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 ...

2 months 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...

2 months 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...

2 months 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...

3 months 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...

3 months 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...

3 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...

3 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 ...

4 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...

4 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...

4 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...

4 months ago

41 minutes