Chelsea Kmiec Athlete Profile

15.7K Reads
Chelsea Kmiec
Quick Stats
  • Chelsea Kmiec
  • 1977
  • Chicago, IL
  • 5'8"
  • 139 lbs
  • 12
  • Legs
  • Seated Low Row
  • Fish Oil
  • Bella Bronze Tanning, Colette Salon & Spa, Balanced Nutrition
Chelsea Kmiec is a dedicated natural figure athlete, fitness model, business owner and personal trainer!

Your Background

I have a background in cheerleading and gymnastics, after cheering in college, I decided to focus on fitness. I was so used to being very active and always doing something with my body. Fitness seemed to be the best outlet. I began teaching aerobics during college and fell in love with the industry. I continued to pursue my education and advanced quickly in my career. I was fortunate enough to be surrounded by excellent people who helped push me professionally.

There was always a desire to do something more physical, but I didn't know what. Initially I thought this would push me in the direction of fitness competitions. I came across the figure division and decided that I would give that a shot. I actually really enjoy figure and have stuck with it. Who knows, maybe the two paths will cross for me at some point.

Competition History

  • 2009 OCB Circle City Championships Indianapolis, 2nd place Open Tall
  • 2009 ABA Great Northern Figure Classic, 1st place Open Tall, Overall Figure Champion
  • 2008 NGA World Bodybuilding and Figure Championship Atlanta 7th place Open Tall
  • 2008 ABA Natural North America, 1st place Open Tall, Overall Figure Champion
  • 2007 OCB Midwest States, 3rd place novice, 5th place Open Tall


What is your training philosophy?

Both on and off season, I train hard. The difference is off season I will drop one day of lifting and I won't do as much cardio. I have learned that for me there is only one way to train, HEAVY. I have tried high intensity and plyos, etc. but they don't seem to be as effective for me. I see greater gains in strength, fat loss, and muscular development when I continue to lift heavy and push myself throughout my season. Then off season I periodize my training to include a well rounded selection of training modalities.

What workout works best for you?

My workouts vary; largely depending on how my body feels and how much time I have in the gym. My schedule is challenging because I also own my own personal training business. Generally I will train Legs on Mondays, & Saturdays, Tuesday will be chest & back, Wednesday arms, abs, & hamstrings (depending on my recovery from Monday) Friday is usually Back & shoulders. During my season I lift anywhere from 8 to 15 reps again depending on how I feel and where my diet is at that point.

If you have to pick only 3 exercises, what would they be and why?

  • Dumbbell Step Ups - I love the control through the hip with out the same stress you would get from lunges through the low back and hips.
  • Low Rows - Again love the control through the range and the ability to really feel my back working with out too much compensation.
  • Dumbbell Shoulder Press - Just because I make the guys in the gym do a double take at the amount of weight I am lifting.


What is your philosophy on nutrition?

My philosophy is simple hire a nutritionist, LOL. Sure anyone can give you advice and there is so much out there to read and learn. However with all the paths you could choose, I think the biggest mistake people make is choosing a little from each path. Hiring a nutritionist was the best thing I ever did for my figure career. it was one less thing I had to stress about and one less thing I had to be responsible for. Chuck always kept me focused and kept me from straying and falling prey to the nonsense that you can read out in the cyber fitness world. Thanks Chuck (Chuck Rudolph,, tell him I sent you!)

Give us a typical day in your diet (off season):

Off season, I will go to a healthy balanced diet, still keeping calories a bit lower as to not gain too much weight.

Give us a typical day in your diet (contest prep):

My competition diet is cycled and incorporates low carbs for three days and a carb load on that third night (The Cut Diet). My grocery list is simple; chicken, white fish (occasional salmon), green beans, asparagus, spinach, egg whites, almond butter, blueberries, almonds, and avocado. All of my meals are cooked and packed at home; my kitchen becomes an assembly line.

What are your favorite meals and foods?

None of my competition foods are my favorite ;-) keeping my favorite foods off my menu, food becomes like my job, not a source of pleasure.

Favorite cheat food?

Pizza, I live in Chicago, who wouldn't like Pizza. Cookies and cupcakes from Sweet Mandy B's are also a favorite cheat.

Any other info you want to add about diet & nutrition?

Two things that will kill my diet, eating out and sugar. I can't do either while I am training.


What supplements do you use that give you great results? How do you use them?

  1. Fish Oil - 1,000mg with each meal. Great for heart, joints, brain function, digestion. The list goes on and on.
  2. Scivation X-tend - I drink it during my workouts for the right amount of aminos to preserve lean tissue during training.
  3. Green TeaYohimbine HCl - My little natural fat burning stack

Advice For Others

What are the 3 best tips you'd give to women thinking about competing in figure?

  1. Get help with posing. I hate seeing women who have worked so hard, but don't know how to display their work, it's like an artist trying to pain on a canvas with a hole in the middle.
  2. Make sure you have a support system.
  3. Choose a time to compete that is free from great emotional and personal stress, this will only add to it.

What's your best tip for looking your best on competition day?

Be confident, once you arrive back stage, you have what you have, show it off!

Future Plans

What shows have you got coming up, where can we see you compete?

This fall I'll be looking to earn my pro-card in one or two of the natural organizations in hopes of stepping on the pro-stage in 2010.

What would you like to achieve in your figure career?

I want to continue to build my personal training business and promote natural fitness to women. I also want to continue to work with women in my area in helping them prepare to compete. I have developed strength in stage presentation and will continue to share it with others. Presentation is everything, it can be that extra point you needed!

Favorite Competitors/Idols

I am not one for Idols, only deserved respect. I have much respect for the pro-women who have always been and continue to stay drug free. I also have a much grater respect for those women who do not feel the need to exploit themselves sexually to get ahead in this industry.

How Can People Contact You?

How can people contact you?

Chelsea Logo

1 Comment
Posted on: Thu, 10/20/2011 - 12:00

very nice