Confidence is KEY: Conquer Your Confidence and OWN the Stage.
Welcome to Week 7 of the So You Think You Can Prep? Challenge! You’ve worked tirelessly on your physique, nutrition, and presentation. Now it’s time to focus on the most powerful tool in your competition arsenal: unshakable confidence. When you step into the spotlight, your mindset and presence can make all the difference in earning top marks.
Judges and the audience notice your energy before anything else.
Confidence enhances your posing, transitions, and overall performance.
A can-do mindset helps you handle nerves and adapt to the unexpected on show day.
Visualize Success: Spend a few minutes each day picturing yourself walking on stage with poise and assurance.
Positive Self-Talk: Replace doubt with empowering affirmations. Remind yourself you’re strong, prepared, and ready to shine.
Breathe Through Nerves: Practice slow, calming breaths to maintain composure and steady your heart rate before stepping on stage.
Box Breathing
Box breathing (also called square breathing) is a simple yet powerful relaxation technique that can help calm your nerves and steady your mind. It involves four key steps, each typically lasting for a count of four:
Inhale: Take a slow, deep breath in through your nose for a count of four.
Hold: Gently hold your breath for a count of four.
Exhale: Slowly release your breath through your mouth for a count of four.
Hold: Pause again, lungs empty, for a count of four.
Repeat this cycle for several rounds. Box breathing helps lower stress hormones, slows your heart rate, and centers your thoughts, making it easier to tap into confidence and composure — perfect for moments before stepping on stage or any high-pressure situation.
Stand Tall: Keep shoulders back and chest up for an instantly more self-assured posture.
Engage the Judges: Make eye contact (or at least look just beyond the judges) to radiate connection and command attention.
Natural Smile: Let your smile convey your confidence, warmth, and genuine passion for being on stage.
Practice Power Posing
Power posing refers to adopting expansive, confident body postures to positively influence your mood and mindset. When you stand tall, open up your shoulders, and use bold gestures, you send signals to your brain that boost self-assuredness. Here are a few common power poses to try:
The “Wonder Woman”: Stand with your feet hip-width apart, hands on your hips, and chest lifted. Hold this pose for about 1–2 minutes while taking deep, calming breaths.
The “Victory”: Raise your arms in a V shape overhead as if you’ve just crossed a finish line. Feel your chest expand and your head lift — again, hold for 1–2 minutes.
By physically positioning yourself in a confident stance, you can help shift your mindset toward feeling more self-assured, focused, and ready to perform at your best.
Combined with box breathing, power posing can help calm the pre-stage jitters, boost your sense of capability, and set you up for a more powerful and positive stage presence.
Embrace the Adrenaline: A bit of nervous excitement can heighten your performance. Channel those jitters into focus.
Practice Makes Perfect: The more you rehearse your poses, walk, and transitions, the more comfortable you’ll feel.
Highlight Your Strengths: Showcase your best features and accomplishments — let that boost your self-belief.
This week’s challenge is all about visualizing your moment under the lights.
With a strong mindset and a confident presence, you’ll step onto that stage (or into any spotlight) ready to leave a lasting impression. Confidence isn’t just a feeling — it’s a skill you can build through practice and perseverance.
In Week 7, let’s tap into that inner power and show the world what you’re truly made of. You’ve come so far — now it’s time to OWN the stage!
Post on your preferred social media platforms and our Challenge Facebook Group using the hashtags #SYTYCP #PrepChallenge #TeamBombshell #BombshellInc, and tag us for a chance to be featured and WIN the WEEK 7 PRIZE!
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