If you've ever wondered what happens the week before a bikini competition, we're pulling back the curtain on peak week and show day. All three of us have competed in bikini shows, and we're sharing what peak week actually looks like, why it's harder than you think, and everything you need to pack for competition day.

Peak week isn't some magic week where everything comes together if you're not ready. Caroline breaks down the science behind carb loading and filling out your muscles after dieting down for months. Kate gets real about why she took the entire week off work for her first show and how stressful the constant check-ins were. And Alani explains why peak week has been the hardest part of prep every single time, even though you're so close to the finish line.

We talk about cutting out diet soda and artificial sweeteners, tracking every gram of sodium, drinking gallons of water, and pulling back on training when all you want to do is push harder. Plus, we share our peak week essentials like cooking and freezing your food ahead of time, staying in an Airbnb with a kitchen, and using Instacart for last-minute groceries.

For show day, we cover everything in our suitcases from backup heels and backup suits to blankets and pillows for laying down backstage. We share our favorite moments on stage, why the camaraderie with other competitors is so special, and how important it is to have people there to celebrate with you no matter where you place.

Whether you're thinking about competing in your first bikini show or you're already deep in prep, this episode gives you the real behind-the-scenes look at competition week 💖

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📲 Follow the hosts: Alani: @alanixfit Caroline: @carolineanz_fit
Kate: @_kaitcfit