So, you’ve done the hard work. Twelve-plus weeks of training, posing practice, dieting, and dedication — and now it’s almost show day. The last thing you want is extra stress because you forgot something important at home!
As a coach and competitor, I can tell you: being organised backstage is half the battle. To help you feel calm and confident, here’s a checklist of essentials every first-time competitor should pack.
✅ The Must-Haves
Competition Bikini / Trunks & Heels – Triple-check you’ve packed these. Always bring spares if possible.
Competition Tan & Glaze – Some shows provide tanning services, but it’s always smart to bring your own touch-up products and glaze.
Resistance Bands – Essential for pumping up backstage. Choose light to medium bands.
Show Day Outfit (Cover-Up) – A robe or tracksuit you don’t mind staining with tan.
🥤 Fuel & Hydration
Water Bottle – You’ll need to sip small amounts throughout the day.
Show Day Snacks – Rice cakes, honey, nut butter, dark chocolate… whatever your coach recommends for pump-up carbs.
Electrolytes – Helps you stay balanced if nerves kick in.
💄 Finishing Touches
Makeup & Hair Products – Even if you’ve booked glam services, bring backups.
Jewellery – Earrings, bangles, or stage jewellery (nothing too overpowering).
Small Mirror – For last-minute checks backstage.
🧰 The Backstage Survival Kit
Safety pins, bikini glue, extra heel straps.
A towel or sheet (to protect furniture from tan).
Headphones and a playlist to keep you calm and focused.
Portable phone charger — you’ll be waiting around a lot.
💡 Final Tip
Pack everything in a small suitcase or backpack, and do it at least two nights before show day. That way, if you’re missing anything, you’ll have time to grab it. Trust me, nothing feels better than being backstage stress-free and 100% ready to shine.
✨ Ready to take the stage yourself? Check out our 12 Weeks to Stage Ready package for personalised prep, posing, and peak-week guidance.
