Strength To Build

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 im...

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 matt...

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 Spotify Aquaphor/Vaselin...

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 misundersta...

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 breastfee...

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...

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 pe...

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 microbiom...

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 do Why we start losing Type II fibers as we age — and how that impacts strength, power, and independence The differ...

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 wit...

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....

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’...

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...

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...

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 thr...

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,...

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 sle...

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...

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 maintai...

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 trai...

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 g...

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 tw...

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 role What to audit in yo...

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 MyFit...

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 weight How to co...