Can Your Life Handle Show Prep? Let’s Find Out and Create Your Daily Schedule for Competitive Success!
Welcome to Week 2 of the So You Think You Can Prep Challenge! This week, we’re diving into one of the most critical aspects of competition prep: time management. Preparing for a show takes dedication, discipline, and a schedule that works for YOU. Let’s assess how competition prep fits into your life and set up a plan that ensures your success!
Competition prep isn’t just about workouts and meal plans — it’s about building a routine that supports your goals while balancing your busy life.
A well-structured schedule helps you:
Make prep a part of your lifestyle, not an afterthought.
Know exactly when and how you’ll tackle workouts, meals, and recovery.
Avoid burnout by carving out time for rest and rejuvenation.
Consistency and preparation lead to success both on and off the stage.
Follow these steps to design a daily routine that sets you up for success:
Based on the information you provided in your original Challenge Onboarding Form, your personalized competition prep plans are now available in your Dashboard! These plans are tailored specifically to your goals, fitness level, and chosen division.
If you have any questions or need support, don’t hesitate to reach out — we’re here to help you succeed! Reach out to our Team Director at JessicaD@bombshellfitness.com
Write down all your daily responsibilities — work, family, and other commitments. Identify where you have flexibility.
Add your workouts, cardio sessions, posing practice, and meal prep to your schedule. Treat these as non-negotiable appointments with yourself.
Schedule sleep, stretching, and other recovery habits to ensure you’re functioning at your best.
Recognize any potential roadblocks (e.g., work travel, family obligations) and plan solutions in advance.
Remember, prep should push you but also fit into your life. Overloading your schedule can lead to burnout.
Making competition prep work with your busy life can be challenging, but with the right strategies, you can fit it all in while maintaining balance. Here are some practical, real-life tips and examples to help you craft a schedule that works:
5:30 AM: Wake up, hydrate, and take supplements.
6:00 AM: Strength training or cardio session.
7:00 AM: Shower, breakfast, and pack meals for work.
12:00 PM: Lunch (prepped ahead).
12:30 PM: Quick posing practice or stretching session.
5:30 PM: Cardio or weightlifting session if not done in the morning.
6:30 PM: Dinner.
7:30 PM: Meal prep, posing practice, or recovery (foam rolling/stretching).
9:30 PM: Review schedule for the next day, pack gym bag, and relax before bed.
Why It Works: Getting your training done first thing sets the tone for the day and ensures nothing gets in the way later.
Example:
Why It Works: Scheduling workouts and meal prep like appointments makes them harder to skip.
Example:
Add your cardio session to your calendar from 6:00 PM to 6:45 PM every weekday.
Dedicate Sunday afternoons from 3:00 PM to 5:00 PM for weekly meal prep.
Why It Works: Cooking in bulk saves time and ensures you stick to your plan even on hectic days.
Tips:
Cook proteins (chicken, turkey, fish) and carbs (rice, sweet potatoes) in large batches and portion them out in their 3-4 oz portions in sealed bags to store in your freezer.
Pre-portion meals for the next couple of days into containers to grab and go.
Use your slow cooker for hands-free meal prep.
Example Schedule:
Monday, Wednesday, Friday evening: Prep meals for the next 2-3 days.
Use weekends to prep meals for the entire week.
Why It Works: Pairing new prep habits with existing routines makes them easier to stick to.
Examples:
Do your posing practice right after your evening workout while your muscles are warm.
Prep your water bottles and supplements the night before while you’re setting out gym clothes.
Why It Works: You can accomplish small prep tasks during moments of downtime to avoid feeling overwhelmed.
Examples:
Review your division’s posing criteria while commuting or during lunch breaks.
Stretch or foam roll while watching TV.
Check in with your coach or track your progress in your app while waiting in line or during breaks.
Why It Works: Including loved ones in your routine builds support and helps balance relationships.
Examples:
Plan active outings like walks or hikes with your partner or kids to fit in more steps or cardio.
Ask a friend competitor to join you for a workout or meal prep session.
Why It Works: Life happens, and staying adaptable ensures you can bounce back after disruptions.
Examples:
If you miss your morning cardio, make it up after work instead of skipping it entirely.
Keep emergency snacks (like protein bars or tuna packets) on hand for busy days when you can’t sit down to eat.
This week’s challenge is all about accountability. Once you’ve created your competition prep schedule, it’s time to share it!
This week is a great opportunity to see how competition prep aligns with your current lifestyle. If you find gaps or challenges, don’t stress — that’s what this challenge is for! Your IFBB Pro Coaches are here to help you find solutions and make adjustments so you can thrive. Communicate with your IFBB Pro Challenge guides in your check ins and let them HELP guide you!
By the end of this week, you’ll have a rock-solid daily schedule that sets you up for competitive success. Let’s crush Week 2 together and make every day count!
Post on your preferred social media platforms and our Challenge Facebook Group using the hashtags #SYTYCP #PrepChallenge #BombshellInc, and tag us for a chance to be featured and WIN the WEEK 2 PRIZE!
DISCLAIMER: To qualify for the Weekly Prizes your Social Media MUST be public so we can find your posted content. The hashtags below MUST be used on every week’s engagement challenge to qualify for a prize!
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