Competition Prep – Week 1

This post may contain Amazon, Rewardstyle, and other affiliate links. That means if you click and buy, I may receive a small commission (at zero cost to you). Please see my full disclosure policy for details.

pre-prep - Competition Prep - Week 1 by popular New Jersey fitness blogger Fit Mommy in Heelsweek 1 - Competition Prep - Week 1 by popular New Jersey fitness blogger Fit Mommy in Heels













Competition Prep – Week 1

Week 1 competition prep is done! You can tell from my photo last week that no physical changes can be seen yet. I may even look a little puffier in my recent photo! This was totally expected. This week was still a “high” week for me meaning I had a high carb day every single day. It’s also that time for me and I’m crazy bloated. Sorry fellas but, this is real life. I want to be honest with everyone and these things come into play. I also ate before my photo this week which I normally don’t do.

I’m considering bringing down my shoulders a little bit this time. My shoulders tend to get big and I get very lean. Looking at photos from last show I think I may be better off bringing them in a bit. It’s not because I don’t like them. I love my shoulders! I just think having them slightly smaller might be more appealing to the judges.

I didn’t mention in my last post but 5 days before my last show I injured my quad tendon pretty bad and didn’t do legs for 8 weeks after. I just started doing them again about 2 weeks ago so needless to say I am not AS strong. It has seemed to heal pretty well so far though. It’s not 100% but I can do most of my workouts. I am not lifting as heavy as I was before the injury but that will come in time. I’m taking it a little slow so that I don’t injure myself again but I have to admit that is really hard for me. I am definitely an all or nothing person.

Here is a leg workout I did from this week’s competition prep. Each bullet is a superset. I’m not putting the weight that I use because that is irrelevant. You need to start with (or use) what is right for YOU.

  • Front Squat 10x/Back Squat 10x/Side Leg Raises – 3 sets
  • Hip Thrust 10x/Stability Ball Hamstring Curl 20x – 4 sets
  • Cable Duck Walk Backwards, pulse at back/Cable Duckwalk Forwards (AMRAP)/Cable Deadlift Pull-through 10x/ Plie Jump Squat 15x – 4 sets
  • Band backwards walk, pulse at back (AMRAP) – 4 sets

The hands down BEST exercise bands can be found here. I have used so many different brands and these by far kill the competition. They are SO durable.

Note: I don’t normally use bands in my competition prep workouts. The gym was SO BUSY yesterday I had to do what I could. I do suggest them for your daily workouts though.

If you have any questions on my competition prep, feel free to drop a comment below!



Lauren is a wife, mom of 3, and personal trainer with a passion for fitness, fashion, and blogging. She shares affordable fashion finds, fitness tips, and helps you learn how to make money with YOUR blog!

Amazon Associates Disclosure

Fit Mommy In Heels/Lauren Imbriaco is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to