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Physique Blueprint - Chelsea Kidd

@physique_blueprint

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Build a lean, hourglass physique ⏳
...with or without the stage.
Training • Nutrition • Group Coaching
👇 The fun stuff

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What started as a 5-day Salkantay trek somehow became 4 days. 🤷🏼‍♀️

And I'm learning most people don't do this unguided + without porters.

At some point in that escalation, it occurred to me that 45 miles of high-elevation hiking under load probably deserved a little more preparation than "I lift weights, get my steps, and eat well."

Honestly, I love being a little bit out of my physical comfort zone.

🧗🏼‍♀️Climbing above my grade.
🏄🏼‍♀️Surfing hurricane swells with the boys.
👙Spending months getting stage lean.

Apparently hiking through the Andes with a pack is the next fix.

But I know when I'm flirting with the line between physically challenging and miserably under prepared.

So this month, I adjusted my training:

✨ I trained quads again. First time in 4+ years. They were deemed "almost too big" for bikini so I never train them directly. But climbing and descending demand a lot from them, so they've gotta wake up. Calf training was brought back into rotation as well.

✨ More eccentric work: step-downs, reverse deficit lunges, tempo work. Especially to prepare for long descents, single-leg control, and repeated force absorption matter.

✨ Rivoting adjustment - more hiking. I moved to a variation of the @physique_blueprint 2 day per week, full body split which I loved and it freed up bandwidth for aerobic conditioning via hikes.

✨ Added more mobility and thoracic stability work. Important for me because I have mild scoliosis, and carrying a pack for hours has the potential to expose weaknesses fast.

✨ This week, I'm deloading, freeing up a bigger window for sleep & recovery. Travel, altitude, training, and hiking have created enough accumulated fatigue. Another hard week now would probably just make me more tired going into the trek.

It's been a fun experiment & I'm looking forward to seeing how I feel on the mountain (s).

Training for mirrors & mountains - we can have both. 🤍

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Your body is built on compound interest.

Not one perfect meal.
Not one brutal workout.
Not one Monday where you suddenly “get serious.”

It’s the hundreds — eventually thousands — of small decisions you repeat.

The meals that support your goals.
The workouts you complete when motivation is average.
The walks. The sleep. The recovery.
And the promises you make to yourself…and actually keep.

By your 30s, 40s and 50s, those decisions start showing up everywhere.

In your muscle mass.
Your body composition.
Your strength.
Your energy.
Your confidence.
Your belief that you can trust yourself to follow through.

That’s why building your physique is about so much more than looking good.

You’re building the vessel you’ll live, work, travel, compete and experience your life in for decades.

And if you’re a woman trying to build muscle, reshape your physique, lose body fat or create an athletic hourglass shape after 35 or 40, you are not too late.

You’re simply at the point where the compound interest matters even more.

Build accordingly.

#WomenWhoLift #WomenOver40Fitness #BuildMuscleWomen #BodyRecomposition #StrengthTrainingForWomen PhysiqueDevelopment FemaleAthlete FitnessOver40 HealthyAging PhysiqueBlueprint

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Putting something into your body that has life long impacts should be a decision for YOU to make, no one else.
Not your spouse.
Not your parents.
Not your coach.
You.

Check out more of this on the @physique_blueprint podcast!

Any interest in getting coaching? If so I am taking 5 clients to try my new system.
You get:

🥗🌯🧀🥓 Food plan with meals you enjoy with a built in grocery list so you dont even have to think

🏋‍♂️💪 workout regime that you can expect your husband to notice the results 🍑

🧬 Hormonal and peptide support and advice for skin, gut health, and energy improvement

👂👀 Undeniable accountability with Weekly check ins and unlimited access to my personal phone for any questions that may come up

⛱️🏖 Strategies around travel and how to best navigate the world when youre out of your home food and workout wise while still enjoying your vacation

🧠📈 Goal setting sessions monthly and access to a group of women with like minded goals and ambition

🤔🦸‍♀️ Ability to feel and look like the bad ass you are!!!

👉👉👉Taking 5 women who are serious about making a TRUE lifestyle change

#coaching #womenshealth #femalefit #highpoweredwoman

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Out here like a peasant doing every glute exercise known to mankind. 🫠

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Can we not act like people have to choose?

My feed is an overwhelming mix of extremes:

1. All the glitz and MIRROR work of bodybuilding & physique building

2. And Type 2 outdoor fun surf, sky, and the MOUNAINS in between

I love all things human performance & wouldn't have it any other way.

But occasionally I see...

"Train for mountains not mirrors"

Nope.

Too much.

You don't have to choose.

You WILL be happiest with well rounded goals, a deeper 'why' and hobbies outside of the gym.

I think too many people get stuck trying to figure out the perfect goal, the perfect plan, or even the perfect version of themselves before they start.

Meanwhile, they're doing nothing.

Just move.

Train for what's in front of you. Lean in to what motivates you. Let your goals evolve as you do.

You don't have to have it all figured out to start becoming stronger, more capable, and more confident.

Movement creates momentum.

Links in bio 🔗

🤍 Join the 57k strong FB community
🎧 Listen to the PB podcast�
📩 Download the Hourglass Physique Starter Kit

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Your coach can't fix what you hide 🙈
Honesty = faster progress, period 📈
Skipped a meal? Missed cardio? Say it 🗣️
The right coach won't judge — they'll adjust 🔧
Hiding it only costs you time ⏳
#prepcoach #accountability #contestprep #trustprocess #bodybuildingprep 💪

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Honesty when your being coached is a HUGE part of success.
You can F*** up, just let us know!!!

The more you cam be honest to your coach, the better we cam adjust for your success!

#accountability #prepcoach #npcbikini #PhysiqueCoach

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"Why I Keep Creatine In My Prep 💪"
Everyone cuts creatine before a show. I don't. Here's why.
Creatine doesn't make you hold water under your skin — it pulls water into your muscle cells. That means fuller, rounder muscles on stage, not a flat, depleted look.
Your strength stays up. Your pumps stay nasty. And when you're already in a deficit, every rep counts.
The athletes who cut it? They come in flat, wonder why they look smaller than they did six weeks out, and blame their diet.
Keep the creatine. Dial the sodium. Manipulate water the right way.
Full, dry, and striated — that's the look.
#bodybuilding #npcbikini #creatine #prepcoach

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🦁 ➡️ 👴

My competitive side and vanity hit a crossroads in 2022 -23 Too much time not listening to my body resulted in massive hair loss.

When my body stabilized I was able to get sew in extensions that made me feel less self conscious and like I actually looked healthy again. Thank you @mo_eliason
for yet again swooping in to save me emotionally during that time! 🥰

*** Note, hair loss is not every woman who competes story. But I don't think it's discussed enough, just like other darker aspects of the sport. This is why you should always be monitoring biometrics, realistic about your physiques ability, and aware that the stage will always be there. ***

But today they are coming out. Not because I don't love them, but because they are currently in the way of the next chapter and FREEDOM I value most.

So here's to swapping hair appointments, blow drying, and styling for more training time, adventuring, and simplicity ✂️

This may not seem post worthy, but if you've read this far I hope you can agree that change is always a learning opportunity...

Listening to our bodies, honoring the stages we're in, and remembering that you can be any version of yourself that you choose. 🤍

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The closer you get to show day, the less room there is for guessing. 🏆
Deep in prep, every meal matters. A meal plan takes the thinking off your plate (literally) so you can put that energy into your training.
Your coach already did the math. Your job is to execute.
✅ Same meals. Same portions. Same timing.
✅ Your body adapts and responds predictably
✅ Peak week becomes less scary when you've been consistent for 16 weeks
Consistency beats perfection every time — and a meal plan makes consistency automatic.
Are you a meal plan or macro tracker during prep? Drop it below 👇 I'm curious where the bodybuilding community lands on this.
#BodybuildingPrep #CompPrep #MealPlan #BikiniPrep #PhysiqueCoach

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Stuck at the same weight for weeks? Here's why 👇
↳ Your body adapted to your deficit
↳ You're eating more than you think
↳ Sleep & stress are sabotaging you
↳ You need to change your stimulus
Plateaus are temporary. Quitting is permanent. 💡
#FatLossCoach #WeightLossTips #FitnessEducation #NutritionTips

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