Strength To Build

Epizode

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  Why Running Feels Hard + Exactly What To Strengthen To Fix It (Upper Body Edition) 18.08.2026 41min

  Ep 126: This week, we're continuing the conversation about building a body that feels strong and efficient while running—but this time we're focusing on the upper body. I break down how your breathing, core stability, thoracic mobility, and postural endurance all contribute to your running mechanics, plus exercises you can use in the gym to improve each one. We cover: How your diaphragm contributes to both breathing and core stabilityWhy rib and pelvic positioning can affect your ability to b...
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  Why Running Feels Hard + Exactly What To Strengthen To Fix It (Lower Body Edition) 11.08.2026 33min

  Ep 125: If you've ever wondered why running leaves your knees, hips, or calves feeling sore—or why running just doesn't feel as smooth as you'd like—this episode is for you. Today, I'm breaking down what your body is actually being asked to do with every stride and the specific strength, stability, mobility, and power qualities that help running feel stronger, more efficient, and more enjoyable. We'll cover: Single-leg stabilityHip mobilityHip extension strength and powerPush-off mechanicsThe...
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  AMA: Current Nutrition Goals, Working As A Trainer With A Baby, Pregnancy Workout Considerations, What To Do After A Deficit, And More! 28.07.2026 47min

  Ep 124: Today AMA covers a lot of topics! We touch on fitness, food, fav training sneakers and then chat about life as a trainer with a baby - how we got Apollo to sleep + how I prepped myself for maternity leave as someone who needed to pay for my own maternity leave and can't delegate my job to someone else. This was something I was really trying to find when I was pregnant so hopefully it helps anyone who's also in the fitness/personal training industry and is wanting to start a family soo...
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  AMA: Exercises For Quad Dominant Girlies, Lower Core vs Upper Core Training, Why Alignment Matters and More! 21.07.2026 37min

  Ep 123: In this week's AMA episode, I'm answering some of your most recent fitness questions—from whether you actually need to train your "lower core" differently, to exercises to do if you feel like you're quad-dominant and how and why alignment is so important pre workout + little clues that you might not be as aligned as you think. We also dive into one of my more recent favorite topics - how you can actually build strength and lose fat when life is busy. (Spoiler: it's less than you...
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  AMA: Fat Loss Once You Have Muscle, Rest Times If Focus Is Building Strength, Why You Plateau In Fitness Classes & More! 14.07.2026 51min

  Ep 122: Another Ask Me Anything episode! This week I’m answering your questions on fat loss, strength training, workout classes, fitness trackers, core strength, and how to know when it’s actually time to make a change to your routine. We’re talking about what I would prioritize if you want to lose 5–10 pounds without obsessively tracking calories, how long you should actually rest between sets if strength is the goal, and whether I trust the calorie burn and step count metrics coming from we...
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  How To Stay Lean All Summer Without Giving Up Your Social Life! 07.07.2026 35min

  Ep 121: Say it with me! "Summer is meant to be enjoyed—not spent stressing over every meal or feeling like you have to "start over" every Monday." In this episode, I'm breaking down the science-backed principles that will help you stay consistent through vacations, BBQs, beach days, and dinners out without feeling like you have to choose between making memories and making progress. We'll talk about why one indulgent meal isn't what causes fat gain, why maintaining muscle should be a priority ...
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  Mindset Changes You Have To Make If You Want To Get Results 30.06.2026 37min

  Ep 120: In this episode of "Strength To Build", I'm breaking down the biggest mindset shifts that will completely change the way you approach your fitness journey. We'll talk about why consistency beats perfection, why eating more can sometimes help you make better progress than eating less, and why the scale isn't nearly as powerful as we've been taught to believe. These are the exact mindset changes I not only work on with my clients but that I've had to work on with myself! Lasting results...
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  AMA: Effective Workout Split 4 Days Per Week, Bridal Body, How To Do Strength & Cardio, Cals While Building Strength and More! 23.06.2026 42min

  Ep 119: In today's "Ask Me Anything" episode, we have a great mix of questions from women all at different stages. From postpartum effective workouts splits and bridal prep, to combing strength into the routine of a runner and how to (or if you need to) adjust calories if your goal is to get stronger. We cover: • What the most effective workout split is when you're 6 months postpartum, back at work, and only have time for 4 workouts per week • Whether raw fish and meat are safe during pregnan...
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  AMA: Bulk or Maitenance Calories For Building Muscle, Retaining Clients, Creating Better Full-Body Workouts In Big Box Gyms & More! 09.06.2026 41min

  Ep 118: In this "Ask Me Anything" Episode, we cover some questions from the everyday girl and from other coaches regarding the best ways to retain clients and encourage them to be consistent. We talk about ideas on if you should start trying to build muscle at your current calorie intake or if you should go into an immediate small bulk, what foods girls should include in their diet if they find that it's hard for them to hold onto weight while strength training, and what rib cage flare ...
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  What Makes Short Workouts Ineffective, And How To Make Them 10x Better 02.06.2026 43min

  Ep 117: In this episode of Strength To Build, Chelsey breaks down exactly what separates effective short workouts from the ones that leave you sweaty, exhausted, and wondering why your body never changes. Whether you're a busy mom, working professional, or simply someone who doesn't have hours to spend in the gym, this episode will teach you how to structure shorter workouts that actually build muscle, improve strength, and help you see results. You'll learn why simply moving for 20–30 minute...
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  AMA: Thoughts On Peptides, Pre Workout Foods, Exactly How To Build An Effective Workout and More 26.05.2026 36min

  Ep 116: In this episode of Strength To Build, we're doing another "Ask Me Anything"! We dive in on my thoughts on Peptides, workouts in the first trimester, an exact breakdown of everything I think about when building out a single workout + workouts for the week, easy pre workout meal ideas and more! PODCAST SHOW NOTES __________________________________________________________________________________________________ Apply for Advanced Training and Nutrition with Chelsey & Dr Emily D...
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  How To Make Healthy Eating Feel Easy & Sustainable | Ft. Earthy Jane (Jane Olivia) 19.05.2026 31min

  Ep 115: In this episode of Strength To Build, I sit down with wellness creator, private chef, and recipe developer Jane Olivia, also known as Earthy Jane, to talk about how to make healthy eating feel simpler, more realistic, and actually sustainable. We dive into the biggest ways women overcomplicate nutrition, practical habits that make consistency easier, realistic meal prep strategies for busy lifestyles, quick healthy meals, underrated foods women should be eating more of, and more. This...
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  The Dense Bean Salad Girl: Violet Witchel on Meal Prep, Grocery Staples, and Eating Well All Week 12.05.2026 35min

  Ep 114: You've probably seen the dense bean salad all over your feed — and today I'm sitting down with the woman who started it all. Violet Witchel is a food creator who turned a simple, practical meal into one of the most viral food trends on the internet, and in this episode she's letting us know exactly how to build it. We talk about how the dense bean salad came to be, what Violet was actually trying to solve for when she first made it, and how it grew into something way bigger than she e...
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  AMA: How To Train Your Core, Stress & Weight Gain, Increasing Your Metabolism, Cardio Without Muscle Loss, Protein On Rest Days & MORE! 05.05.2026 40min

  Ep 113: In this episode of Strength To Build, I’m answering another batch of some of your most recent fitness and nutrition questions — from how to actually train your core for both strength and aesthetics, to why fat loss can stall even when you feel like you’re doing everything right. We break down what’s really happening with stress and weight loss, how to increase your metabolism the right way without gaining unwanted fat, how to balance cardio without sacrificing muscle, and why protein ...
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  The Top 5 Variables That Actually Drive Results 28.04.2026 55min

  Ep 112: In this episode, I break down the top 5 variables that actually drive results when it comes to building muscle, losing fat, and changing your body composition. We talk about what progressive overload really looks like, why intensity matters more than most people think, and how your workouts need to actually create a reason for your body to adapt. I also cover the role of protein and calories, why recovery is just as important as training, and how consistency over time is what makes ev...
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  Reverse Dieting 101: How to Eat More To Break Through A Plateau Without Gaining Fat 21.04.2026 37min

  Ep 111: In this episode of Strength To Build, we're talking about all things "Reverse Diet!" If you feel stuck eating low calories just to maintain your weight or have hit a plateau but still have body fat you want to lose, this episode is for you. We cover: what it is, how your metabolism adapts during fat loss, and how to increase your calories in a way that supports your body instead of working against it. I walk you through exactly who should reverse diet, how to do it step-by-step, and w...
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  Your 8 Week Summer Body Blueprint 14.04.2026 42min

  Ep 110: In this episode of Strength to Build, I’m breaking down my new 8 Week Summer Prep Plan that I am so excited about! A fun, at home, Db Only program built with cardio progressions. In this episode, we cover: •How 8 weeks can be enough time to see and feel a real difference •How to use strength training and progressive overload as your foundation •The right way to incorporate cardio without burning out or losing muscle •NEAT — the most underrated fat loss tool nobody talks about enough ...
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  AMA: Postpartum Pancake Ass, How To Reverse Diet Without Gaining Weight, What To Do If Tummy Is Flabby But Don't Need To Lose More Weight + More! 07.04.2026 50min

  Ep 109: In this episode of Strength to Build, we are answering your guys' questions per usual !! We talk about some current discounts, things I'm loving and then we get into why postpartum pancake ass is a thing and what to do about it. We talk a lot about tips for eating throughout pregnancy, how to maintain & rebuild strength postpartum and we get into our convo on reverse diets. LINKS MENTIONED: $30 off your first week with MacroPlate (use code CHELSEY30) BUILD A BUMP Pregnancy Program...
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  AMA: What Actually Makes A HIIT Workout Effective, How To Know If You're In A Calorie Deficit, When To Start Getting Ready For Your Wedding & More! 31.03.2026 43min

  Ep 108: In this AMA episode of Strength To Build, I’m answering your biggest fitness questions—from what actually makes a HIIT workout effective, to how long you really need to get in shape for your wedding. We get into what matters most for fat loss (steps vs workouts), how to know if you’re actually in a calorie deficit, and simple high-protein snack ideas that make consistency easier. I also break down one of the most frustrating situations: working out consistently but not seeing changes ...
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  AMA: Why Pilates Works For Some People More Than Others, Walking For Fat Loss, Nutrition Around Training & More! 17.03.2026 38min

  EP 107: We're back with another AMA episode! I’m answering your guys' questions about the difference between my training programs, why different types of workouts produce different results for different people and protein choices to be aware of when paying attention to calories. I also explain why Pilates can produce great results for some people but feel ineffective for others, and what the science of mechanical tension tells us about building muscle. Finally, we discuss walking as a fat los...