Physique Blueprint

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-coachingConnect with Eva:IG: @eva_marquisYouTube: @Evamarquis_fitnessTikTok: @evamarquis.fitMore from Physique Blueprint:🤍 Join the 57k strong FB community📩 Download the Hourglass Physique Starter Kit 🌐 Learn more

💌 Physique and Lifestyle Assessment Tool✨ Join the Facebook community 🌐 Lifestyle & competition prep support hereThinking 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

✨ 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 developmentPsychological readiness: relationship with food, discipline, and emotional stabilityLifestyle & systems: routines, time demands, and consistencySupport systems: environment, relationships, and accountabilityFinancial considerations of prep (what to expect)The importance of an exit strategy (reverse dieting done right)Timeline expectations and choosing the right showIf 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: @healthyasahorssenMore from Physique Blueprint:🤍 Join the 57k strong FB community📩 Download the Hourglass Physique Starter Kit🌐 Explore how PB can support your successConnect ✨Empower ✨Excel

✨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 GroupMore from Physique Blueprint:✨ Join the PB Facebook community (57k+ supportive women!) ✨ FREE Hourglass Physique Starter Kit✨ Explore Training Programs✨ Apply for 1:1 Coaching

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

✨Dial in your fitness journey today with the free Hourglass Physique Starter Kit 👇https://sendfox.com/lp/3zw5yxYou've probably seen an @TeamSawyer reel or two already.The hilarious IYKYK humor of a dedicated husband adoringly keeping his IFBB Pro wife happy on a steady supply of Built Bars... check them out on IG 👇@TeamSawyer https://www.instagram.com/p/C7Ttg63OTQj/?hl=enSo, what does it look like to be the partner of a 2x Olympian?In this episode, Derek shares his perspective as a supportive husband, professional actor, and the partner of 2× Olympian Autumn Sawyer. We'll talk about how they met, how attraction and femininity evolve alongside extreme discipline, and the realities of loving someone whose goals, physique, and drive are anything but average.We also dive into lifestyle alignment, boundaries, communication, and more...The episode closes with practical advice from Derek’s seat:💕 For men supporting driven partners💕 For women navigating relationships without shrinking themselves💕 For singles who want alignment, not compromiseA grounded, refreshingly positive, male perspective on partnership in high-performance worlds.Connect with Derek and Autum on social:@teamsawyer@autumnatikkPosing courses for Bikini, Wellness, Figure by Autum - IFBB Pro👉 https://www.autumncleveland.com/courseDial in your fitness journey today with the free✨ Hourglass Physique Starter Kit ✨Link below & in biohttps://sendfox.com/lp/3zw5yx

Welcome to The Physique Blueprint, where we dive into topics to help you take the guesswork out of building your dream physique.In this episode, Chelsea Kidd is joined by Austin Kjergaard, The Physique RD, for a live webinar-style recording all about peptides. Topics:What peptides actually are (and what they aren’t)Peptide pathways athletes hear about — and why they’re usedSafety, oversight, and realistic expectationsInfluence on aging, hormones, recovery, and body compositionResearch-backed evidence to support critical thinking around peptidesConnect with Austin - Registered Dietitian, Lifestyle & Competition Prep Coach:IG: @austinkjergaard More From Physique BlueprintTraining: https://chelseakidd8.wixsite.com/physiqueblueprintIG: @physique_blueprintFB Group: ⁠⁠https://www.facebook.com/share/g/16zCXEHjAD/⁠Ready to start building your hourglass physique? Start here 👇Hourglass Physique Starter Kit

Welcome to The Physique Blueprint, where we dive into topics to help you take the guesswork out of building your dream physique.Join us as we deep dive into various topics with subject matter experts in the bodybuilding world. In this episode, Chelsea Kidd of Physique Blueprint sits down with Brittni Shae — IFBB Fit Model Pro, head coach of Team BShaeFit, sponsored athlete, mom, and wife — to dive into the growing Fit Model Division in the NPC/IFBB.🎯 What You’ll Learn:💠What the Fit Model division is and how it differs from Bikini or Wellness💠How to prepare for your first Fit Model show💠Key posing, presentation, and suit tips💠Mindset, balance, and what it takes to succeed on and off the stage🔥 Whether you’re curious about the new NPC Fit Model category or already training for your debut, this Q&A gives you the inside scoop from one of the top athletes leading the way.Connect with Brittni Shae, IFBB Fit Model Pro | Head Coach of Team BShaeFitIG: @bshaefitFor lifestyle, competition prep, and posing inquiries, reach out to Brittni via the links in her Instagram bio. Join Physique BlueprintTraining: https://chelseakidd8.wixsite.com/physiqueblueprintIG: @physique_blueprintFB Group: ⁠https://www.facebook.com/share/g/16zCXEHjAD/⁠

Best with visuals: This episode includes an on-screen walkthrough—watch the video version on YouTube for the full experience.Olympia 2025 Predictions with WBL | Win a $100 Visa® eGift CardHow to Play (FREE):Visit the WBL Predictions page → https://womens-bodybuilding-league.com/Make your Olympia predictions by 9:00 AM ET, October 11 (at least one division).That’s it—every prediction = entry to win a $100 eGift Card 🎉I sat down with Vanessa, founder of Women’s Bodybuilding League (WBL), to talk about her story, mission, and how WBL is bringing well-deserved hype and community to the women’s side of bodybuilding. On WBL you can:• Find pro show livestreams (all in one place)• Explore AI-powered predictions for upcoming lineups• Cast your vote for who you think will take the winJoin our Live Shows Community Chat (predictions, watch parties, real-time updates): FB Community Homepage > ChatsSweepstakes: No purchase necessary. Void where prohibited. Sponsored by Physique Blueprint; not affiliated with WBL, IFBB, or Mr. Olympia. Winner selected at random and notified via the email used on the WBL platform. One entry per email. Prize: $100 Prepaid Visa® eGift Card (usable worldwide online). Entry deadline: 9:00 AM ET, Oct 11.Connect with Vanessa & WBLIG: @womens_bodybuilding_league • @vanessa._howellWBL Platform: https://womens-bodybuilding-league.com/Coaching by Vanessa: https://www.elevatebyvanessa.com/Join Physique BlueprintTraining: https://chelseakidd8.wixsite.com/physiqueblueprintIG: @physique_blueprintFB Group: ⁠⁠https://www.facebook.com/share/g/16zCXEHjAD/⁠⁠Keywords: Olympia predictions, Women’s Bodybuilding League, WBL, bikini, wellness, fit model, livestream, competition prep, physique, bodybuilding, Physique Blueprint

Welcome to The Physique Blueprint, where we dive into topics to help you take the guesswork out of building your dream physique.Join us as we deep dive into various topics with subject matter experts in the bodybuilding world. In this episode we are joined by the lovely Celeste Rains-Turk. Celeste is well-known in the bodybuilding industry for her mental health and food freedom resources, as well as her podcast 'Confessions of a Bikini Pro' and her best selling book 'Believe Your Way to Badass'. In this episode, we talk all about tips for being successful in competing and for shaping your mindset, how bodybuilding affects our identity, retiring, and more.Connect with Celeste, Licensed Mental Health Counselor helping women Build More Than Just a Body. Podcast: Confessions of a Bikini ProSocials: @celestial_fitFree food series: celestial.fit/foodseriesCoaching: celestial.fit/work-with-meJoin Physique BlueprintFB Community: https://www.facebook.com/share/g/1SSRpJNLwx/IG: @physique_blueprint

Welcome to The Physique Blueprint, where we dive into topics to help you take the guesswork out of building your dream physique.Join us as we deep dive into various topics with subject matter experts in the bodybuilding world. In this episode we are joined by Coach Austin Kjergaard, RD, RDN, LDN, also known as The Physique RD. In addition to holding a degree in Nutritional Science & Dietetics, Austin has spent extensive time working with mentors such as Dr. Joe Klemczewski. He leverages his background as a Registered Dietitian to coach and support both lifestyle and competitive athletes of all levels in amplifying their potential both on the stage and off.YT: ⁠ @thedietdocweightloss ⁠ Instagram: https://instagram.com/austinkjergaardJoin Physique BlueprintTraining: https://chelseakidd8.wixsite.com/physiqueblueprintIG: @physique_blueprintFB Community: https://www.facebook.com/share/g/1SSRpJNLwx/

Welcome to The Physique Blueprint, where we dive into topics to help you take the guesswork out of building your dream physique.Join us as we deep dive into various topics with subject matter experts in the bodybuilding world. In this episode we are joined by Coach Austin Kjergaard, RD, RDN, LDN, also known as The Physique RD. In addition to holding a degree in Nutritional Science & Dietetics, Austin has spent extensive time working with mentors such as Dr. Joe Klemczewski. He leverages his background as a Registered Dietitian to coach and support both lifestyle and competitive athletes of all levels in amplifying their potential both on the stage and off.YT:  @thedietdocweightloss  Instagram: https://instagram.com/austinkjergaardLet us know who we should bring on next or what you'd like to learn more about~Join Physique BlueprintTraining: https://chelseakidd8.wixsite.com/physiqueblueprintIG: @physique_blueprintFB Community: https://www.facebook.com/share/g/1SSRpJNLwx/

Welcome to The Physique Blueprint, where we dive into topics to help you take the guesswork out of building your dream physique.Join us as we deep dive into various topics with subject matter experts in the bodybuilding world. In this episode we welcome back the pioneer in women's performance endocrinology, Dr. Carla DiGirolamo. Dr. Carla is a board certified obstetrician gynecologist and reproductive endocrinologist with nearly two decades of experience in women's hormonal healthcare. We dive deeper into your questions, discussing optimizing and administering hormones, birth control, PCOS, and more!Website: https://www.drcarlad.com/Instagram: https://instagram.com/dr_cara_dLet us know who we should bring on next or what you'd like to learn more about~Join Physique BlueprintTraining: https://chelseakidd8.wixsite.com/physiqueblueprintIG: @physique_blueprintFB Community: https://www.facebook.com/share/g/1SSRpJNLwx/

Welcome to The Physique Blueprint, where we dive into topics to help you take the guesswork out of building your dream physique.Join us as we deep dive into various topics with subject matter experts in the bodybuilding world. In this episode we connect with Physical Therapist and Owner of Posing Prehab, Shannon Ahearn. Shannon is a uses her dance and PT background to help athletes fine tune their posing routines and enhance their mobility. She shares so many great nuggets of information in this episode that we can't wait to share with you!Website: https://linktr.ee/DoctorinabikiniInstagram: https://instagram.com/alloftheshannonigansLet us know who we should bring on next or what you'd like to learn more aboutJoin Physique BlueprintTraining: https://chelseakidd8.wixsite.com/physiqueblueprintIG: @physique_blueprintFB Community: https://www.facebook.com/share/g/1SSRpJNLwx/

Welcome to The Physique Blueprint, where we dive into topics to help you take the guesswork out of building your dream physique.Join us as we deep dive into various topics with subject matter experts in the bodybuilding world. In this episode we connect with the pioneer in women's performance endocrinology, Dr. Carla DiGirolamo. Dr. Carla is a board certified obstetrician gynecologist and reproductive endocrinologist with nearly two decades of experience in women's hormonal healthcare. She has been recognized as a top Boston doctor for 5 years a in row. We are so excited to dive into hormone health and share her knowledge with you!Website: https://www.drcarlad.com/Instagram: instagram.com/dr_cara_dJoin Physique BlueprintTraining: https://chelseakidd8.wixsite.com/physiqueblueprintIG: @physique_blueprintFB Community: https://www.facebook.com/share/g/1SSRpJNLwx/

In this episode, Lotte and Chelsea take a deep dive into Lotte's research on Athlete-Coach Relationships and unpack valuable lessons for both athletes and coaches alike. Lotte's journey, personal and professional, that brought her to specialize in the psychology behind appearance-related sports.The background of research (or lack of) that focuses specifically on bodybuilders.Lotte's findings, specifically on how coaches' need-supporting vs need-thwarting behaviors impact body image.Interpretations of the findings and actionable advice for coaches and athletes, to help us all make the most of these important relationshipsThis recording is from a Facebook Live event hosted in the ⁠Bikini, Wellness, and Figure Competition Prep Group⁠.Join Physique BlueprintTraining: https://chelseakidd8.wixsite.com/physiqueblueprintIG: @physique_blueprintFB Community: https://www.facebook.com/share/g/1SSRpJNLwx/