Ever wondered what’s really going on with models before they step onto that blindingly bright runway? It’s not all green juice and yoga poses in fancy studios. Fashion week is basically the Super Bowl for top models, and their prep game is serious. You’d be surprised how much of it revolves around stuff that’s actually pretty doable—think sleep, stretching, and learning to pack like a pro.
Most of the buzz isn’t about wild diets, but about small routines that keep them sane and glowing. There are no magic potions—models double down on the basics: super simple food, extra hydration, and fighting the urge to scroll TikTok at midnight. They know every hour of rest shows up on their face the next day. A lot of the best tricks I’ve seen were the practical ones: facial massages with ice cubes, packing their favorite healthy snacks, or rehearsing a killer walk in borrowed shoes backstage.
- Key Takeaways: Fast Facts About Model Prep
- Direct Answer: How Do Top Models Really Prepare?
- Behind the Curtain: Daily Routines Before the Big Shows
- On the Day: Backstage Hacks and Confidence Boosters
- Real Talk: Healthy Habits and Survival Tips
Key Takeaways: Fast Facts About Model Prep
If you think prepping for fashion week is all glam, you’re in for a reality check. Models have their routines down to a science, and most of it is less about high drama and more about sticking to smart habits. Here’s what really goes on:
- Consistent sleep schedule—Getting seven to eight hours nightly is non-negotiable. You’ll hear models joke that beauty sleep is their real skincare routine, and they mean it.
- Hydration is key—Most carry a refillable water bottle everywhere. If you spot a model running around with coconut water or herbal tea, you know why.
- Simple, clean eating—Forget crash diets. Most models focus on protein, lots of veggies, and healthy fats to keep their energy up. Some swear by oatmeal or eggs in the morning—it’s filling but won’t weigh them down.
- Quick, practical workouts—You won’t find them hitting the gym for hours. Think 20–30 minute circuits, yoga, or resistance bands in their hotel room.
- Skin prep rituals—Ice rollers, sheet masks, and gentle cleansers are everyday favorites. Fancy treatments take a back seat during this high-stress week.
- Mental prep counts—A few even use mindfulness apps or breathing techniques to deal with last-minute nerves.
- Snacks are survival—Healthy bites like nuts, fruit, and granola bars are stuffed in every bag. Backstage food is unpredictable, so being prepared saves the day.
Here’s a quick snapshot of model prep essentials for fashion week:
| Prep Element | What Models Actually Do |
|---|---|
| Sleep | 7-8 hours, use sleep masks and phone alarms |
| Diet | Balanced meals, avoid heavy sugar/salt |
| Hydration | Water, coconut water, herbal tea |
| Exercise | Short daily routines, yoga/stretching |
| Skin | Ice, gentle cleansers, not much makeup outside the shows |
| Backstage Kit | Healthy snacks, mini skincare, flats for running |
Turns out, staying runway-ready is all about steady habits, not crazy secrets. The real magic is sticking to what works, especially when everyone else is losing their cool.
Direct Answer: How Do Top Models Really Prepare?
Here’s the real lowdown: top models don’t wing it before fashion week. Their prep is a mix of everyday habits and a few extra touches as the big shows get closer. Let’s break it down so it’s clear (and if you’re thinking of stealing a few tricks, you totally should).
- Consistent Routine: About 2-3 weeks before the first runway, most models stick to a tight sleep schedule, hydrate like crazy (hello, water bottles everywhere), and prioritize simple, nutritious meals. Salmon, brown rice, and loads of veggies are favorites—no crash diets allowed.
- Fitness, but not Excessive: Instead of grinding at the gym for hours, models focus on Pilates, yoga, or quick HIIT workouts most mornings. It’s all about being strong and flexible, not chasing the smallest size. Some even use resistance bands in hotel rooms between castings.
- Skin and Hair Prep: This is huge. Facials and lymphatic drainage massages happen once or twice in the lead-up. They avoid new products to keep breakouts away. Hair is conditioned and trimmed, but chemical treatments are a no-go.
- Wardrobe and Organization: Models prep emergency kits that put any soccer mom’s stash to shame—think blister pads, dry shampoo, safety pins, and their best concealer. Experienced models bring backup heels because you never know when a shoe crisis will strike backstage.
You might be surprised, but there’s a big focus on mental health too. A lot of models meditate, journal, or even schedule therapy calls in between their packed schedules. Anxiety spikes are common before big shows, so staying calm is non-negotiable.
| Key Prep Step | What It Looks Like | Why It Works |
|---|---|---|
| Meal Planning | Grilled fish, veggies, easy carbs | Keeps energy stable, skin clear |
| Backstage Bag | Snacks, band-aids, mini moisturizer | Prevents last-minute hiccups |
| Practice Walk | Runway rehearsals, posture drills | Helps with confidence and muscle memory |
This isn’t about perfection. The best in the business plan for surprises (broken zippers are a thing, trust me) and do what it takes to show up ready, not stressed. That’s the secret sauce behind those cool, unbothered faces we all see on the catwalk.
Behind the Curtain: Daily Routines Before the Big Shows
If you picture top models meditating in silk robes or sipping green juice all day, you’ll be disappointed. The reality? Their days are mapped out like a sport, with simple (but strict) routines keeping them sharp for fashion week. Most models start their mornings early—sometimes before the sun’s up—because call times can run as early as 6 a.m. for fittings or hair and makeup.
Let’s get real about what goes down:
- Hydration is king. Models swear by lugging a big reusable bottle everywhere. Some toss in lemon slices, others use those electrolyte drops for an energy boost.
- Diet before and during show week goes back to basics. Think eggs, chicken or tofu, brown rice, and loads of steamed veggies. There’s no starving—just easy-on-the-gut food that keeps energy steady. Gigi Hadid once said she’ll sneak in a burger after a show, but only once the walk is done.
- Fitness routines shift to low-impact stuff—lots of stretching, pilates, yoga, even walking. The point is to stay limber and keep muscles long, not bulk up or get exhausted.
- Skincare is a must, and it’s not all posh creams. Ice rollers, sheet masks from the drugstore, and simple cleanser are the norm. Some models do a quick face massage to shake off puffiness—especially if they caught bad sleep.
- Practice, practice, practice. Walking in stilettos on a slick runway is a skill. Models rehearse their walk at home, sometimes on hardwood floors in their kitchen to mimic a real runway. It’s the only way to dodge embarrassing slips.
Ever wondered how much rest they actually get? Here’s what a typical pre-fashion week day might look like:
| Time | Activity |
|---|---|
| 6:00 AM | Wake up, water, quick stretch |
| 7:00 AM | Healthy breakfast, light makeup prep |
| 8:00 AM | Leave for fittings or castings |
| 12:00 PM | Lunch (protein + veggies) |
| 1:00 PM | Second casting or rehearsal |
| 4:00 PM | Rest, skincare, maybe a catnap |
| 6:00 PM | Stretching, pack show bag for next day |
| 8:00 PM | Dinner, phone check, wind down (no heavy screens) |
| 10:00 PM | Sleep (or at least try) |
One thing almost never changes: models hang on to routines that help them feel normal—FaceTiming family (I know I’d want Fiona’s face on my screen too), grabbing a favorite tea, or scrolling playlists that hype them up. Fashion week might look glamorous, but surviving it takes pretty relatable habits mixed with a bit of hardcore discipline.
On the Day: Backstage Hacks and Confidence Boosters
The pressure ramps up the morning of a fashion week show. Most top models swear by keeping their phone on silent and using playlists that calm their nerves. Don’t be fooled by the glam Insta pics—a lot of the day is about looking after mental health and keeping stress low. Runways like Paris or Milan run on a tight clock, and you’ve usually got under 40 minutes to go from regular self to show-ready.
Standing in line with a bunch of other models in tiny clothes and sky-high heels can mess with anyone’s confidence. That’s why many of them share pep talks and quick jokes backstage. On more than one occasion, models have revealed they write positive notes on sticky pads or even on their hands as reminders. According to seasoned model Ashley Graham:
"My go-to backstage ritual is breathing exercises. I’ll step aside, close my eyes, and just focus on breathing because it brings me right back to the present and keeps anxiety in check."
Backstage isn’t just about mental hacks though. There’s a set of practical moves every top model follows:
- Hydrate: They down water regularly, since the heat and chaos can make you forget.
- Quick snacks: A banana or a bag of nuts usually hides in every model’s tote—no one wants to pass out mid-runway.
- Stretching: Light stretches before squeezing into tight outfits helps muscles look and feel better.
- Anti-blister tricks: Fashion week almost guarantees new shoes. Blister cushions and stick deodorant on pressure points are small hacks that save toes.
- Power posing: Even if it feels silly, a two-minute classic 'superman pose' in a quiet corner can actually boost confidence (and yes, there’s Harvard research backing this!).
Some makeup and hair teams also offer a secret weapon right before showtime: a splash of cold water, or an ice roller, to wake up the face. It’s not fancy, but it works. Here’s a look at a real example of pre-runway priorities, polled at New York Fashion Week in 2024:
| Prep Factor | % of Models Using |
|---|---|
| Hydration packs | 67% |
| Breathing techniques | 59% |
| Healthy snacks | 73% |
| Stretching routines | 61% |
Fashion week pros don’t leave backstage confidence to chance—they use real rituals, keep things simple, and support each other in the chaos before the music starts. Most of these hacks work for presentations, stressful meetings, or any time you want to ace your own version of a runway moment.
Real Talk: Healthy Habits and Survival Tips
Let’s be honest: fashion week is a marathon, not a sprint. Top models know that survival isn’t about starving yourself or running on coffee fumes. The real game-changer? Healthy basics—stuff you can actually stick to, no matter how busy life gets.
The biggest thing you’ll notice backstage: everyone’s chugging water. Hydration keeps skin plump and energy levels steady, especially with all the crazy air inside venues. Some models will swear by adding a squeeze of lemon or slipping some electrolyte tablets into their water bottles, just to avoid headaches and bloating.
Foodwise, it’s all about fuel. Most pros don’t skip meals—they snack smarter. Greek yogurt, protein bars, and fruit are super popular. My friend Rina, who walked six runways last fall, packs roasted chickpeas and mini almond butter packs to avoid blood sugar crashes. Nobody wants to start wobbling in six-inch heels.
- Sleep: 7-8 hours is critical, even if that means skipping late-night parties. Puffy eyes are not a good accessory with bold runway makeup.
- Skincare: Sheet masks and gentle face cleansers are everyday items. Stress and heavy makeup can irritate skin fast, so keeping it simple works best.
- Movement: Light exercise like yoga, stretching, or a quick walk helps shake off nerves. Models avoid hardcore gym sessions that could make them sore before a show.
- Support system: Calling family or texting friends to vent about the day. Having a buddy backstage can also help keep nerves in check.
Many models also speak up about anxiety and mental health. Breathing exercises or short meditations (literally 2-3 minutes on a bathroom floor) are a lifesaver between fittings. The competition is real, but no one wants to end the week burned out or sick.
Last thing: backup supplies are a must. I’ve seen everything in a model’s bag—comfy shoes, band-aids, phone chargers, even instant oatmeal packets for emergencies. It’s all about prepping for what could go wrong, not just looking good when things go right. Here’s a quick look at what usually makes it into their backstage tote:
- Refillable water bottle
- Portable healthy snacks
- Travel-size hand sanitizer and gentle wipes
- Mini sewing kit for wardrobe malfunctions
- Comfy flats or slippers
- Essential skincare items (moisturizer, facial mist, lip balm)
Check out this fast snapshot of how models prep for the week:
| Healthy Habit | Why It's Crucial |
|---|---|
| Hydration | Keeps skin clear, boosts energy |
| Balanced snacks | Prevents blood sugar drops |
| Quality sleep | Reduces stress, banishes puffiness |
| Light stretching | Relieves nerves, avoids muscle aches |
| Simple skincare | Preps face for heavy makeup |
| Mental reset moments | Keeps anxiety in check |
All these habits come down to one thing: survive fashion week strong. You don’t have to be walking for a famous designer to take these tips and use them for your own busy days—or, honestly, just surviving a wild morning with your kids.
