Physique Blueprint

Physique Blueprint

The podcast for women who want a strong, sculpted, hourglass physique — no stage required. Hosted by coach and competitor Chelsea Kidd. We cut through the fitness and nutrition noise with clear, evidence-based guidance to give you real results that fit into real life. If you’re tired of spinning your wheels and want a proven path to build confidence and shape, you’re in the right place. 🔥 Build your best self with Physique Blueprint https://chelseakidd8.wixsite.com/physiqueblueprint

  1. Jun 22

    E19 Nailing Your Peak Week with Coach Sean Van Horssen

    FREE RESOURCE: Grab your Show Day Packing List to make sure you're prepared for check-ins, peak week, backstage, and competition day. 👇https://sendfox.com/lp/3zq8y6 In this episode, Chelsea sits down with bodybuilding and lifestyle coach Sean Van Horssen to discuss one of the most misunderstood topics in physique sports: peak week.If you're a Bikini, Wellness, Figure, Fit Model, Men's Physique, or Classic Physique competitor, you've probably heard stories about carb loading, water manipulation, sodium protocols, depletion workouts, and diuretics. The reality? Peak week is far less about "magic tricks" and far more about arriving lean, recovered, and predictable.Key Takeaways❤️‍🔥Peak week is not where you get lean. You must already be stage lean.❤️‍🔥For women, the last areas to lean out are often the glutes and lower body.❤️‍🔥Water retention can be influenced by stress, fatigue, GI issues, menstrual cycle phase, hormone levels, inconsistent water intake, and electrolyte balance.❤️‍🔥Fatigue management is often water retention management.❤️‍🔥Stable variables create predictable outcomes. Water, sodium, meal timing, sleep, check-in timing, and digestion should remain as consistent as possible.❤️‍🔥Condiments, artificial sweeteners, and other dietary variables may be removed to improve predictability, not because they are inherently problematic.❤️‍🔥Carb loading is highly individual and requires understanding whether an athlete is full, flat, or spilling over.❤️‍🔥Peak week adjustments are often made through carbohydrate intake, food volume, training output, cardio, and NEAT rather than drastic interventions.❤️‍🔥Cardio, posing volume, and overall training stress are frequently tapered to allow recovery and improved presentation.❤️‍🔥Deloading can be a valuable tool leading into a show, with training intensity and proximity to failure managed carefully.❤️‍🔥Diuretics are often misunderstood and can negatively impact a physique by pulling water from muscle tissue as well as subcutaneous stores.❤️‍🔥Check-ins become more frequent during peak week, requiring detailed communication, documentation, bodyweight tracking, and monitoring of digestion, energy levels, and appearance.❤️‍🔥Weight gain during peak week can be normal and does not necessarily indicate fat gain.❤️‍🔥Some female competitors may even experience the return of their menstrual cycle as stress and energy availability improve.What Coaches Are Actually Looking ForSean also discussed what coaches evaluate during peak week check-ins, including:Bodyweight trendsVisual changesDigestion and bowel movementsEnergy levelsRecovery statusMuscle fullnessSigns of spilling overStress and fatigue accumulationShow Day ExecutionPeak week is often underwhelming in terms of major adjustments and overwhelming in terms of attention to detailed variables for maximizing outcomes. Whether you're preparing for your first competition or chasing a national-level physique, understanding how recovery, nutrition, training, hydration, and stress management work together can help you arrive at your best look on stage.Be sure to download the Show Day Packing List 👇https://sendfox.com/lp/3zq8y6 Connect with Coach Sean 🏆Sean on Facebookhttps://www.facebook.com/sean.vanhorssenSean on Instagramhttps://www.instagram.com/healthyasahorssen/ 1:1 Coaching Application: https://forms.gle/xNBZXpnfdP7ntr298 More from Physique Blueprint🤍 Join the 57k strong FB community https://www.facebook.com/groups/977540462331935/ 📩 Download the Hourglass Physique Starter Kit https://sendfox.com/PhysiqueBlueprint 1:1 Coaching Applicationhttps://forms.gle/j13b3QNJFF4vzUGu8Ask

    1h 6m

  2. Jun 1

    E18 Diet Compliance in Prep & Fat Loss Phases | Managing hunger & Cravings

    In this episode, we discuss hunger management, emotional eating patterns, and the strategies that help physique athletes and lifestyle clients stay adherent while pursuing fat loss or competition goals. We break down the hunger and fullness scale, including insights from Celeste’s hunger awareness framework, and how learning your internal cues can improve consistency, reduce binge/restrict cycles, and support a healthier relationship with food. We also cover practical tools to improve satiety and adherence during a diet phase, including food volume, fiber intake, meal timing, meal frequency, and choosing food sources that support both performance and appetite control. For competitors, we discuss why there are truly “no free foods” in prep—including vegetables, sauces, seasonings, sugar-free additives, and gum—and why precision matters when pushing for stage-level conditioning. You’ll also hear discussion around macro flexibility, including how some athletes function better with higher fats or higher carbs depending on cravings, energy, digestion, training performance, and adherence patterns. The goal is not just achieving results, but finding an approach that is sustainable and individualized. Finally, we share resources from Celeste to help support your relationship with food while still pursuing physique-focused goals. Topics Covered: Hunger and fullness awarenessEmotional eating patternsThe hunger scale and food awareness toolsFood volume and fiber strategiesMeal timing and meals per daySatiety-focused food choices“No free foods” during prepSugar-free products, sauces, and tracking accuracyMacro flexibility and adherenceSupporting your relationship with food while pursuing physique goals Whether you’re preparing for the stage or simply trying to improve consistency in a fat loss phase, this episode offers practical tools and perspective to help you navigate hunger, cravings, and emotional eating more effectively. Resources from Celeste Rains-Turk: ✨ Free Food Relationship Coaching Series ✨ Connect with Celeste More from Physique Blueprint: 🤍 Join the 57k strong FB community 📩 Download the Hourglass Physique Starter Kit 📣 Apply for 1:1 Coaching

    33 min

  3. May 18

    E17 Competition Shape: What It Actually Takes to Get Stage Lean ft. Sean Van Horssen

    Getting stage lean is a calculated, high-precision process. Many athletes underestimate what it truly requires, how it really feels, and the variables that go into nailing your conditioning. In this episode, we break down what it actually takes to reach competition-level conditioning while holding onto muscle, performance, and your physique shape—with a special nod to my ladies, 35+, who may be navigating lower starting calories, faster metabolic adaptation, and real-life demands.You’ll learn the difference between general fat loss and stage-level conditioning, why timelines are often miscalculated, and how to approach prep in a way that sets you up to look your best—not just lighter.We also cover the physical and mental realities of prep, including fatigue, hunger, recovery demands, and the common mistakes that lead to coming in flat, soft, or underprepared.If you’re considering a competition—or want to understand what it takes to achieve that level of leanness—this episode will give you a clear, honest framework.In This Episode🔥What “stage lean” actually means (and why it’s different from lifestyle fat loss)🔥The true drivers of fat loss: calorie deficit, NEAT, cardio, and training🔥Why resistance training is critical for muscle retention—not fat loss🔥The biggest reasons fat loss stalls (and what to adjust)🔥Strategic use of refeeds, diet breaks, and deloads🔥The impact of stress, sleep, digestion, and hormones on progress🔥The reality of prep: low calories, high output, and trade-offs🔥 Why muscle development matters more than just getting leanConnect with Sean Van Horssen IG: healthyasahorssenCoaching Application: https://forms.gle/xNBZXpnfdP7ntr298Connect with ChelseaIG: chelsea__kiddCoaching Application:https://forms.gle/2WCE6rwMQBs3hKrk9Resources & Next Steps💌 Take the Physique and Lifestyle Assessmenthttps://sendfox.com/lp/m4qzgn ✨ Join the Facebook community https://www.facebook.com/groups/977540462331935/🌐 Lifestyle & competition prep support herehttps://www.teampb.fit/

    1h 7m

  4. May 6

    E16 Eva Marquis: From Coached to Self-Coached + Fit Model & Intuitive Prep

    Most physique athletes follow the same path: start on their own → eventually hire a coach. Eva Marquis did the opposite. In this episode, Eva breaks down her transition from NPC Bikini to Fit Model, her experience being coached by a well-known team, and why she ultimately chose to self-coach through both her improvement season and competition prep. This is a candid conversation about autonomy, discipline, and what it actually takes to make objective decisions about your physique, your timeline, and your goals—without relying on someone else to dictate the process. Whether you’re considering your first show or years away from stepping on stage, this episode will help you better understand: ✨The process of switching from bikini to fit model ✨When you're truly ready for a prep ✨What coaching should provide—and when it may not be necessary ✨The mindset required to self-coach effectively ✨Tools and resources to support self-coaching Connect with Eva: IG: @eva_marquis YouTube: @Evamarquis_fitness TikTok: @evamarquis.fit More from Physique Blueprint: 🤍 Join the 57k strong FB community 📩 Download the Hourglass Physique Starter Kit 🌐 Learn more

    2h 24m

  5. Apr 29

    E15 What You Need To Know Before a Diet Phase or Competition Prep

    💌 Physique and Lifestyle Assessment Tool ✨ Join the Facebook community  🌐 Lifestyle & competition prep support here Thinking about starting a fat loss phase or competition prep?This episode breaks down what actually needs to be in place before you cut calories—so you don’t stall out, burn out, or rebound harder after. In this episode:1. Why Readiness Matters More Than MotivationPrep and dieting don’t build discipline—they expose gaps in your systems, habits, and recovery.2. The Physiological State You SHOULD Be In Before StartingAdequate calorie intake (not already under-eating)Stable energy, sleep, and recoveryHealthy digestion and food tolerancePerformance trending up or stable (not declining)Minimal reliance on excessive cardioBaseline movement (NEAT) established ~6–8k+ steps3. The Physiological Red Flags That Mean “Not Yet”Chronic low food intake / metabolic adaptationDiet fatigue (plateaued fat loss, low energy, poor recovery)Hormonal disruption (sleep issues, cycle disruption, high stress)High cardio output just to maintain weightPoor training performance or regression4. The Mental & Behavioral Readiness Most People SkipConsistent macro tracking and food accuracyAdherence without emotional decision-makingStructured routines (meals, training, steps, sleep)Check-in consistency and honest self-reportingMental Red Flags Before Dieting/Prep:Burnout or lack of enthusiasm for structureAll-or-nothing mindset with food or trainingIdentity heavily tied to physique outcomesPoor stress management or emotional regulation5. Nutrition Foundations That Make or Break a Diet PhaseMacros are structured—not guessedFood consistency across environments (home + travel)Sufficient food variety for adherence + micronutrientsStrategic use of refeeds and meal timing (when appropriate)6. Training & Output BaselineProficiency in lifts before adding fatigueProgressive overload already in placeCardio is a tool—not a crutchYou’re not maxed out before you even start7. The Pre-Prep “Set-Up Phase” (Underrated Advantage)A 2–4 week phase that mirrors prep structure:Locks in routinesBuilds confidence and complianceReduces chaos in the early weeks8. What Can Happen If You Skip This Phase Starting a diet or prep in the wrong state often leads to:Hormonal disruptionDigestive issuesIncreased food focus and binge/restrict cyclesPoor reverse dieting outcomesFeeling like you “failed” the processConnect with Chelsea: IG: chelsea__kidd FB: Chelsea Kidd 💌 Grab the Hourglass Physique Starter Kit ✨ Join the Facebook community  🌐 Lifestyle & competition prep support here

    42 min

  6. Apr 14

    E14 Are you Ready for a Competition Prep? With Coach Sean Van Horssen

    ✨ Dial in your fitness journey today with the free Hourglass Physique Starter Kit. Are you actually ready for a competition prep—or just motivated to start one? In this episode, Chelsea is joined by coach Sean Van Horssen to break down what it really takes to step on stage the right way. Sean brings a unique blend of experience in kinesiology, sports psychology, and physique coaching, with a track record of guiding athletes across NPC and OCB stages. Together, we cover the key factors most athletes overlook—and how to approach prep in a way that protects your results, your health, and your long-term progress. In This Episode, We Cover: What “ready for prep” actually means (and what it doesn’t) Physical readiness: calories, strength, recovery, and muscle development Psychological readiness: relationship with food, discipline, and emotional stability Lifestyle & systems: routines, time demands, and consistency Support systems: environment, relationships, and accountability Financial considerations of prep (what to expect) The importance of an exit strategy (reverse dieting done right) Timeline expectations and choosing the right show If you’re considering competition prep and want guidance on whether it’s the right time: 👉 Schedule a strategy call with Coach Sean: https://forms.gle/Ls6CDXri55AefzVG6 📸 Connect with Sean on Instagram: @healthyasahorssen More from Physique Blueprint: 🤍 Join the 57k strong FB community 📩 Download the Hourglass Physique Starter Kit 🌐 Explore how PB can support your success Connect ✨Empower ✨Excel

    1h 5m

  7. Mar 11

    E13 Rebekaah Gains on Bodybuilding, The REAL Journey

    ✨Dial in your fitness journey today with the free Hourglass Physique Starter Kit 👇This episode is for any woman who has ever wondered: Why am I never happy, no matter how hard I push?Rebekaah Gains is a lifestyle, bodybuilding, and posing coach whose work with women over the last 12 years has revealed something powerful: This journey is about so much more than getting lean or stepping on stage. For many women, pursuing their “dream body” becomes an unexpected, and maybe unwelcomed, invitation to peel back layers — the armor, the conditioning, the protection we’ve used to show the world our value — and finally come face to face with the woman underneath.Rebekaah’s coaching philosophy is honest, raw, and human AF. Her work goes far beyond training programs and macros — it’s about helping women reconnect with themselves, regulate their nervous systems, and move forward with both strength and softness. Connect with Rebekaah: ✨ Rebekaah on Facebook ✨ Inner Aesthetics FB Group More from Physique Blueprint: ✨ Join the PB Facebook community (57k+ supportive women!) ✨ FREE Hourglass Physique Starter Kit ✨ Explore Training Programs ✨ Apply for 1:1 Coaching

    1h 4m

  8. Mar 5

    E12 Jamie Postill....Becoming the OG of the Competition World

    What does it actually take to build a physique — and a life — that lasts in bodybuilding?In this episode, I sit down with Jamie Postill — IFBB Pro, longtime coach, and owner of 212 Fitness Inc. With nearly two decades in the industry, a Master’s degree in Nutrition, and an undergraduate degree in Exercise Rehabilitation, Jamie has helped thousands of women navigate physique development, contest prep, metabolism, hormones, and long-term lifestyle fitness.But this conversation goes deeper than training and macros.We talk about the real evolution of women in bodybuilding — from chasing the stage to building sustainable strength, confidence, and identity as a lifestyle athlete.In this episode we cover:• Jamie’s evolution in the bodybuilding industry• The experiences that shaped her coaching philosophy• What women need to know before competing in Bikini, Wellness, or Figure• The reality of the post-competition transition• Hormones, metabolism, and sustainable nutrition for female athletes• What it takes to build longevity in women’s fitness and coachingIf you’re a lifestyle athlete, physique competitor, or woman focused on strength, nutrition, and long-term health, this conversation will resonate.Follow Jamie for science-based coaching insights:Instagram → @coachjamiepostillWebsite → coachjamie.ca

    1h 11m
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About

The podcast for women who want a strong, sculpted, hourglass physique — no stage required. Hosted by coach and competitor Chelsea Kidd. We cut through the fitness and nutrition noise with clear, evidence-based guidance to give you real results that fit into real life. If you’re tired of spinning your wheels and want a proven path to build confidence and shape, you’re in the right place. 🔥 Build your best self with Physique Blueprint https://chelseakidd8.wixsite.com/physiqueblueprint

Information

  • Creator
    Physique Blueprint
  • Years Active
    2025 - 2026
  • Episodes
    19
  • Rating
    Explicit
  • Copyright
    © Physique Blueprint
  • Show Website
    Physique Blueprint

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