Strength To Build

Ep 136: In todays episode of Strength To Build we are sitting down with my client of 3 years to get a detailed review of how she's currently 40lbs and counting. We go through her journey which began when she hit her highest weight of 218 and felt compelled to start her health and fitness journey for the first time. 3 years later she is THRIVING and can really speak to her process of cuts, reverse diets, weight gain, weight loss, and all of the mental fatigue she's had to work through as she pushed hard to reach her goals while working full time. Natalie is a great example that you CAN get results - it's just a matter of slowly incorporating new habits, understanding that they take time, and never allowing yourself to give up.You guys are going to learn SO much in this episode and I think you'll find that it's inspiring to hear Natalies story!____________________________JOIN MY 4 WEEK BUSY BODY - HOLIDAY CHALLENGE !! STARTS 11/16Follow Natalie on tiktok and instagram Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!**Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa34 Week Busy Body Plan (40 min at home workouts)https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0**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 [email protected] to inquire about one on one in person training.**Shop the things i’m loving HERE**Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 135: Ever wake up feeling puffy, notice your rings fitting tighter, or feel like your body changed overnight—even though you’ve been staying consistent with your workouts?In this episode of Strength To Build, we’re breaking down puffiness, bloating, and water retention: what can contribute to them, and the everyday habits worth paying attention to.We’ll talk about food choices, alcohol, restaurant meals, and why consistency with water and carbohydrates can be more helpful than trying to compensate after a weekend out. Plus, we’re looking at movement and recovery—including how to recognize when your workout routine is leaving you more depleted than supported.In this episode, we cover:How food choices and sudden increases in fiber can affect how you feel.Alcohol’s role in sleep, digestion, and next-day recovery.Why changes in carbohydrate intake can change the scale.Sodium, eating out, and managing temporary fluid fluctuations.How consistent daily movement fits alongside your workouts.Prioritizing recovery and choosing training you can recover from.You don’t need to overhaul your routine every time you feel uncomfortable in your body. This episode will help you understand the patterns, make practical adjustments, and feel more confident navigating normal fluctuations.____________________________Apply for Advanced Training and Nutrition with Chelsey  HEREStart your 7 day FREE trial of my new app HERE!**Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa34 Week Busy Body Plan (40 min at home workouts)https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0**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 [email protected] to inquire about one on one in person training.**Shop the things i’m loving HERE**Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 134: On this week’s episode of Strength To Build, I’m sharing my experience getting back into fitness after having a baby—the progression, the mistakes, and all the adjustments along the way!I started moving again 11 days postpartum, but what did that actually look like? I’m breaking down those early days, how I gradually progressed my training, and what I’d do differently looking back.We also get into how I approached workouts on exhausted days, the schedule changes that came with each new stage, and how much shifted once Apollo started sleeping more consistently.In this episode, we cover:What “starting again” at 11 days postpartum actually meant for meHow I progressed toward more structured strength trainingWhere I messed up and what I learnedWhat workouts looked like on tired daysFinding consistency through changing schedulesHow more consistent sleep affected my routineThis is my personal experience, not a recovery timeline to follow. Whether you’re newly postpartum or further into motherhood, I hope this episode helps you feel less alone as you find a routine that works for your body and your life."Submit a question to the show"

Ep 133: On this weeks episode of "Strength To Build" I am answering your questions!! We dive in on the top 5 things I'd suggest working on before getting pregnant and why, if I personally track my sets per week - what that means - and how to do it the lazy way, and what a rest day can and should look like + how to know if you're someone who desperately needs one.We also touch on my current top 3 high protein sweet treats that are super fast to make, beginner advice for someone who's trying to improve their fitness and nutrition (and WHY I don't pile all habits on at once) + my thoughts on people who say "they don't have time to workout"...!____________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!**Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa34 Week Busy Body Plan (40 min at home workouts)https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0**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 [email protected] to inquire about one on one in person training.**Shop the things i’m loving HERE**Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 132: In part two of our weight-loss series, we’re talking about what progress actually looks like after the initial excitement wears off. I’ll walk through why your weight can jump after a restaurant meal, a hard workout, or at certain points in your menstrual cycle—and why none of those changes automatically means you gained fat.We’ll also get into the frustrating weeks when you’re putting in effort every day but can barely see a difference yet. You’ll learn what might change before the mirror catches up, why you can’t choose where fat comes off first, and how to tell the difference between a normal fluctuation and a plateau that’s worth investigating.Finally, we’ll talk about how to assess whether your plan is working using more than one weigh-in: weekly weight trends, measurements, photos, clothing fit, training performance, and how you actually feel. The goal is to make thoughtful adjustments when you need them—without letting one number convince you to overhaul a process that may already be working.____________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!**Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa34 Week Busy Body Plan (40 min at home workouts)https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0**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 [email protected] to inquire about one on one in person training.**Shop the things i’m loving HERE**Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 131: What does weight loss actually look and feel like when it’s working?In Part 1 of this two-part series, I break down what is happening inside your body when you lose weight, why body-fat loss and scale-weight loss are not the same thing, and what you may experience during the first few days of a calorie deficit.We cover:Why fat loss requires an energy deficit over timeHow water, glycogen, digestion, inflammation and food volume affect the scaleWhy an initial drop in weight usually isn’t entirely body fat—and why some people may not experience oneThe physical and emotional changes you may notice firstWhat normal, manageable hunger can feel likeWhy hunger may increase as a diet continuesThe difference between physical hunger, cravings, habit hunger and emotional hungerSigns that your calorie deficit may be too aggressiveIn Part 2, we’ll get into why weight loss rarely happens in a straight line, what causes your weight to fluctuate even when you’re losing fat, where you may notice changes first, why visible progress can lag behind your effort, what a true plateau looks like and how to determine whether your plan is actually working.____________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!**Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa34 Week Busy Body Plan (40 min at home workouts)https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0**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 [email protected] to inquire about one on one in person training.**Shop the things i’m loving HERE**Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 130: In today’s episode, we’re talking about something that doesn’t get discussed nearly enough in the fitness world: how to intentionally decrease muscle size in specific areas without losing your lean, toned look altogether.I break down whether you can actually “de-bulk” a specific body part, what happens when you decrease training volume and load, and why simply stopping strength training altogether probably isn’t the answer.We get into how heavy compound exercises can continue to provide stimulus to muscles you may no longer be trying to grow, how to adjust your exercise selection when your physique goals change, and the difference between training to build muscle vs. training to maintain muscle, strength and posture.I also share my own experience of realizing that some of the muscle I’ve spent years building—particularly through my shoulders and upper back—no longer aligns with the physique I personally want right now, and what I’m changing in my own training because of it.We cover training volume, intensity, progressive overload, exercise selection, nutrition, realistic timelines for muscle loss, maintaining definition while allowing muscle to de-scale, and why changing your training goals doesn’t mean giving up strength training altogether.If you love lifting but have ever wondered, “What if I don't actually want to keep getting bigger?” — this episode is for you.------------------------------------------------------------------------------------------------------------------Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!**Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa34 Week Busy Body Plan (40 min at home workouts)https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0**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 [email protected] to inquire about one on one in person training.**Shop the things i’m loving HERE**Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 129: In today’s episode, I’m sharing how I’m staying on top of my fitness goals while working through an injury and not being able to train the way I normally would. I break my approach down into three main “buckets”: daily movement, nutrition, and your activity factor—and explain how I adjust each one when another area has to take a back seat.We talk about what I’m prioritizing while modifying my workouts, why an injury doesn’t mean you have to completely abandon your goals, and how to shift your expectations and habits so you can maintain as much of your progress as possible while still giving your body what it needs to recover.____________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!**Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa34 Week Busy Body Plan (40 min at home workouts)https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0**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 [email protected] to inquire about one on one in person training.**Shop the things i’m loving HERE**Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 128: In this "Ask Me Anything" Episode, Chelsey is going through some recent things she's loving and then gets into some of your guys' most recent questions! She gets into what to do if you've been strength training and notice strength going up but don't feel any leaner...you actually feel puffier. She also gives an example of a reverse diet that may work well vs one that probably wouldn't and gives some specific tips about feeling glutes in knee dominant exercises + some conversations around cardio and calorie deficits. Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!**Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa34 Week Busy Body Plan (40 min at home workouts)https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0**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 [email protected] to inquire about one on one in person training.**Shop the things i’m loving HERE**Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"

Ep 127: Today I’m joined by board-certified neurological surgeon and regenerative medicine specialist Dr. Jeff Gross to talk about what exists between traditional physical therapy and surgery. We break down peptides and exosomes, what treatments like BPC-157 are actually being used for, and what to look out for in order to make sure the treatments you're receiving are legitimate.We also talk about how long the benefits of these therapies may last, what happens when you stop using them, and why maintaining muscle and strength remains one of the most important pieces of protecting our health and function as we age.Book a free 30 min consultation with Dr Jeff Gross here.Explore his instagram here. ____________________________Apply for Advanced Training and Nutrition with Chelsey & Dr Emily Dow HEREStart your 7 day FREE trial of my new app HERE!**Programs:8 Week Summer Prep Planhttps://www.trainerize.me/profile/chelseyrosehealth/?planGUID=d48c6fbf116c4e8fb4d31f94b5376fa34 Week Busy Body Plan (40 min at home workouts)https://www.trainerize.me/checkout/chelseyrosehealth/Chelsey.Rose?planGUID=524796f40f0a427fb25f03f4885972a0**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 [email protected] to inquire about one on one in person training.**Shop the things i’m loving HERE**Follow Chelsey on Instagram:@Chelseyrosehealth@StrengthtobuildFollow Chelsey on TikTok Here."Submit a question to the show"