HourGlass by 1%ers
Join Tim McKinnon, CEO and Head Coach of 1pcntrs, and Kareen Haddad, IFBB Bikini Pro, HourGlass Method Coach and IFBB posing coach, in HourGlass - your podcast for dedicated bikini competitors and serious female lifestyle athletes who want to dive deep into the world of (competitive) bodybuilding. Learn what it takes to build a winning hourglass physique, shine on stage, and sustain a successful career in this sport as a female athlete. Subscribe now to join us weekly for conversations that will educate, motivate, and inspire you to become the best version of yourself on and off the stage!
Episodes
How to Bikini | The Roadmap to a winning Physique
Tim & Kareen pull back the curtain on what it ACTUALLY takes to build a 10-year career in bodybuilding (hint: it's not your glutes).We go deep on the FOUNDATIONS of bodybuilding — confidence, posing, dieting, and why bikini really is a long game.🔍 Inside this episode:→ "Confidence is proof of work" — the mindset shift that changes everything→ The skill curve: why so many athletes
BIG Miami Pro Wrap-Up | Olympia Predictions & Leaderboard Update
We are BACK with the Miami Pro wrap-up we promised — and it was worth the wait. In this episode of the Hourglass Podcast, we dive deep into the results from one of the most hyped IFBB bikini shows of the season, breaking down every placing in the top six.From Aimee's standout win over Lauralie and the razor-thin margin between Isa and dark horse Jess in fourth, Tim and Kareen leave no stone un
2026 Bodybuilding Season Breakdown | New York Pro, Pittsburgh Pro & Miami Pro Analysis
🏆 The 2026 Bikini & Bodybuilding Season is HEATING UP - and we're breaking it ALL down!In this episode, Tim & Kareen go deep on the New York Pro, Pittsburgh Pro, and what to expect at the Miami show — plus an insider look at the bikini division.We give you the most in-depth 2026 IFBB Pro League coverage you'll find — competitions, physiques, predictions & strategy all in one ep
Australia Nationals Full Wrap Up | Pro Qualifier 2026
Australia's 2026 NPC Nationals Breakdown: Bikini, Wellness & Fit Model Judging Secrets Revealed | Athlete Analysis & Competition Prep TipsIf you competed at NPC Nationals or you're planning to later this year, this episode is a MUST-LISTEN.We sit down for a no-filter, expert breakdown of the most talked-about physique categories at the NPC National Show, including Bikini, Wellness,
EP 52 | Australia IFBB National Shows 2026 | Recap Perth, Melbourne & Queensland
Tim and Kareen are back with a jam-packed season wrap-up covering the first three IFBB shows of the year — Perth, Melbourne, and Queensland. In this episode, they break down the fit model and bikini lineups class by class, sharing their honest takes on what separated the winners from the rest of the pack.Topics covered in this episode:IFBB Perth, Melbourne and Queensland show recapsFit model judgi
Arnolds UK Bikini Predictions 2026
The Arnolds UK Bikini 2026 is just around the corner, and you know what that means! Tim and Kareen are back on The Hourglass Podcast with their highly anticipated predictions. Discover who we believe has the balance, density, and stage presence to land in the top spots. We even share some insights on why certain physiques stand out. We're breaking down the top contenders, analyzing physiques, and
EP 50 | How To Build An IFBB Bikini Pro Show Winning Physique
You don’t build a stage-winning physique by playing it safe.But let’s be clear: “pushing it” (especially in bikini) shouldn’t be chaos. In this episode of The Hourglass Podcast, we sit down for a no-script catch-up that turns into a real off-season breakdown: what progress actually looks like when you’re trying to build a better physique without losing control of the process.We talk through the di
2026 Arnold Classic Bikini International Wrap-Up
Congratulations to Aimee Delgado on winning the 2026 Arnold Classic Bikini International title! 🏆🎙️Saturday night was nothing short of electric. With Vania Auguste sitting this one out, the door was wide open for the ladies competing at the 2026 Arnold Classic Bikini International - and this lineup did NOT disappoint. Aimee Delgado's winning package and why her rear walk is in a league of its
Arnold's Amateur 2026 Full Recap | New IFBB Pro!
In this in-depth episode, we break down the Arnold Amateur Bikini and Fit Model divisions, delivering in-depth analysis on everything that separates good competitors from winning competitors at one of bodybuilding's most prestigious amateur stages.This episode is packed with actionable insights into competition strategy, judging criteria, and posing techniques that can elevate your stage prese
The FIRST EVER Fit Model Pro Show!
Unpacking the First-Ever Fit Model Pro Show in Tokyo 🇯🇵In this episode of the Hourglass Podcast, we break down the highly anticipated Fit Model Pro Show in Tokyo, diving deep into competition analysis, evolving fitness standards, and what this new division means for the bodybuilding world.With a strong turnout and impressive stage presence, competitors showcased balanced, aesthetic physiques that
EP 46 | Our 2026 Arnold's Bikini Devision Predictions
Arnold’s week is basically the Super Bowl for bodybuilding - and this episode breaks down what actually decides who wins. 💪🏆From competitor prep rituals to how environment can make or break stage performance, we unpack the Arnold’s bodybuilding competition with real talk on judging criteria, bikini preference, and why “new competitor expectations” are usually… wildly delusional. We also go there o
EP 45 | Gut Health Struggles After Comp Prep
Why do so many athletes struggle with gut health after competition?Most people were never taught how food actually affects their body — and it shows.This episode dives into holistic health, gut health, and nutrition education, exploring how food intolerances, digestive health issues, and poor gut microbiome diversity impact both physical and mental well-being.We share personal experiences, break d
EP 44 | Eating Disorders in Bodybuilding
In this raw and powerful conversation, we invited binge eating coach Elin, who breaks the silence around one of the most taboo struggles in fitness—binge eating. From her own journey with food and body image to helping others break free from the cycle, Ellen gets real about:✨ Why strict dieting often backfires ✨ The emotional triggers behind binge eating ✨ How shame keeps us stuck (and how to brea
43 | Redefining Winning: How to Handle Losing, Build Discipline & Grow Through Coaching
Discipline, Coaching & Redefining Success in Bodybuilding In this mindset-focused episode of the HourGlass Podcast, coaches Kareen and Tim reflect on the start of the year and dive into powerful themes that drive long-term results in bodybuilding and fitness. They discuss the difference between motivation vs. discipline, the importance of self-talk in athlete performance, and the role of coach
42 | SPICY Listeners Q&A | What Separates Pros from Amateurs
In this episode of the Hourglass Podcast, we break down what actually drives success in bodybuilding — especially during the off-season. From training progression and recovery after competition to peptides, performance enhancers, and mindset, this conversation pulls back the curtain on what separates pro athletes from amateurs.We dive deep into the three pillars of bodybuilding — training, nutriti
41 | Recap IFBB Pro Bikini Shows 2025
In this episode of The Hourglass Podcast, we’re taking you straight into the heart of the latest IFBB Pro Bikini Shows — the competitors, the critiques, and what it really takes to stand out at this level.This isn’t an amateur recap. We’re breaking down the elite physiques, the presentation tactics, and why certain athletes are commanding first call-outs — even when the physiques aren’t perfect on
41 | Kareen’s IFBB Bikini Pro Debut — Full Show Recap
In this exclusive episode of the Hourglass Podcast, Tim and Kareen give you an unfiltered breakdown of her official IFBB Bikini Pro debut in New Zealand. This isn’t your average comp recap — we’re talking backstage mindset, performance execution, posing feedback, and what it really takes to stand out as a first-time bikini pro on an international stage.🔥 Inside:How Kareen’s look stacked up against
40 | FMG Worlds - Full Show Recap + Placings Review
FMG Worlds Recap + Bikini Placings Review | Conditioning, Posing & Judging CriteriaIn this episode, we break down the FMG Worlds 2025 — from bikini competition judging criteria to posing analysis and what actually influenced the final placings in each category.We deep dive into:Athlete insights from all FMG Bikini divisionsThe real impact of posing and conditioning on placingsBehind-the-scenes
39 | 🥈 Sam takes 2ND in FMG ATHLETIC [+ FULL Worlds Show Breakdown]
BIG FMG Worlds Recap — and Sam takes 2nd in FMG Bikini Athletic! 🥈🔥We’re back with a full breakdown of FMG Worlds 2025 with the one and only Sam Wicks — one of the biggest international bodybuilding and fitness shows of the year. This episode covers everything you need to know about the FMG Worlds 2025 show!In this video, we cover:✅ Sam’s incredible 2nd place finish in FMG Athletic!✅ Full review o
38 | 2025 Bikini OLYMPIA Breakdown
Full Olympia 2025 Bikini BreakdownEveryone had elite physiques. So what made the difference in who cracked the top 5 at this year’s IFBB Bikini Olympia?In this breakdown, we dive into the 2025 Olympia Bikini Division results, judging impressions, and how aesthetic choices, stage presentation, and even beauty standards influenced placements.The 2025 IFBB Bikini Olympia wasn’t just about who had the
37 | Australian IFBB Pro Qualifier Show Recap: Bikini, Wellness & Fit Model Breakdown
Path to Pro Card | Australian IFBB Pro Show Judging Impressions, Bikini & Wellness CategoriesIn this brand new episode of the Hourglass Podcast, we break down every division — from Fit Model to Wellness to Bikini competition classes — with full competitor analysis, judging impressions, and performance insights.What you’ll hear:The rise of the Fit Model category and why it’s getting so competi
36 | WA & SA IFBB Show Breakdown: Judging Feedback, Posing Errors & Prep Fixes {Part 2}
Double Show Wrap-Up: WA + SA Bikini, Wellness & Fit Model Category FeedbackIn this power-packed episode of the Hourglass Podcast, we review two huge shows:✅ Western Australia IFBB Show Breakdown✅ South Australia IFBB Show AnalysisWith judging insights, coaching critiques, and posing feedback from bikini, fit model, and wellness divisions.We cover:Front pose mistakes that cost competitors their
35 | WA & SA IFBB Show Breakdown: Judging Feedback, Posing Errors & Prep Fixes {Part 1}
What Judges Saw: Bikini, Fit Model & Wellness Breakdown (WA + SA Shows)In this power-packed episode of the Hourglass Podcast, we review in-depth two huge shows:✅ Western Australia IFBB state show✅ South Australia IFBB state show✔️ Bikini, Wellness, Fit Model, and Masters divisions✔️ Real-time judging analysis: who placed and why✔️ Mistakes with front poses, glute tensing, and shoulder height✔️
EP 34 | IFBB Aus Victoria Season C [Full Show Breakdown]
Why aren't you placing (yet)? Here’s the unfiltered truth.In this episode of the Hourglass Podcast, Tim & Kareem deliver a full competitor breakdown from the Victoria Season C Show, offering real-world insights for bikini, wellness, figure, and fit model athletes.🔥 What you’ll learn:How glute conditioning & depth impact NPC & IFBB judgingThe role of posing symmetry, transitions &am
EP 33 | *HARSH TRUTH* of Comp Prep for Bikini Athletes
Building Confidence on Stage, Coaching Mindset & The Realities of Bikini Comp PrepIn this brand new episode of HourGlass Podcast, we sit down to unpack the behind-the-scenes realities of competitive bodybuilding for female athletes!From confidence on stage to navigating coaching dynamics, this episode brings raw insights that every bikini athlete and coach can learn from.What you’ll learn in t
32 | The REAL Reason You're Not Placing In Bikini Competitions
In this week’s Hourglass Podcast, we’re breaking down the exact reasons bikini competitors get overlooked on stage—even when their training is on point.🎯 Topics we cover:- Bikini competition prep strategies that actually work- How to improve posing techniques for NPC bikini division- Real judge feedback decoded from recent pro shows- Why glute depth & conditioning matter more in 2025- The mind
31 | The *ULTIMATE* FMG Sydney Show Breakdown [Part 2]
What really went down at the FMG Sydney Show 2025?In this episode of the HourGlass Podcast, we dive into a full class-by-class recap of the 2025 FMG Sydney show, unpacking the bikini division placings, standout athletes, judging trends, and what truly separates an amateur from a pro card winner.Expect real talk, expert analysis, and no sugar-coating. We’re covering:🎯 First callout patterns and wha
30 | FMG Sydney Show Breakdown [Part 1]
In this episode of HourGlass by 1%ers, Tim and Sam (FMG bikini athletic pro champion) break down the standout moments from the 2025 FMG Sydney Show - an event packed with elite athletes, powerful posing, and serious competition strategy across fitness model, wellness, and bikini athletic categories.🎯 You’ll learn:What judges looked for in the wellness + fitness model categoriesWhy posing technique
29 | Binge Eating in Bodybuilding: What Coaches & Athletes Aren’t Saying
Binge Eating in Bodybuilding: The Dark Side of Discipline & Nutrition PsychologyIn this vulnerable and eye-opening episode of HourGlass by 1%ers, Kareen and Tim expose the lesser-discussed reality behind binge eating, nutrition psychology, and mental burnout in competitive fitness.🎯 You’ll learn:How binge eating shows up during and after competition prepWhy vulnerability is a secret weapon in
28 | Managing Stress + Life Balance Strategies for Athletes
Burnout, Boundaries & the Holiday You Didn’t Know You NeededIn this episode of HourGlass by 1%ers, Tim and Kareen break down the real reason you feel stuck—and it’s not lack of hustle. It’s burnout. They explore the science of recovery, the role of self-care, and how athletes and high achievers can protect their mental health without losing momentum.You’ll learn:Why taking holidays boosts perf
27 | 2025 Bikini New York Pro + Miami Pro Show Recap
🏆 2025 Bikini Pro Showdown: Olympia Predictions, Posing Analysis & Rising CompetitorsIn this episode of HourGlass Podcast by 1%ers, Tim and Kareen deep dive into the latest Bikini Pro competitions of 2025. They analyze athlete performances from the New York Pro and Miami Pro, break down critical posing techniques, and explore who's dominating the road to Olympia.🎯 Featuring:Pro-level physique
26 | Why Most Athletes Struggle Post-Show (But Won’t Admit It)
In this real-talk episode of HourGlass by 1%ers, Tim and Kareen expose athletes' hidden struggles in the reverse phase and off-season. This isn't just about training and nutrition—it's about mindset, emotional recovery, and finding your fire when there’s no show date driving you.Learn why so many competitors feel lost post-show and what separates those who evolve from those who spiral.You’ll learn
25 | The BIG Season A Finale | IFBB Nationals Recap + The Road to Pro
The final show of Season A is done — and the Nationals did not disappoint.In this episode of The Hourglass Podcast, Tim, Kareen, and Sam break down everything from the Wellness showdown to the standout performances in Bikini Junior, Novice, Open, and Fit Model divisions. We recap the Bikini Nationals, breaking down the physiques, posing, feedback, and what separated the new pros from the rest of t
24 | PEDs, Politics & Integrity: Unpacking the Ethics of Modern Bodybuilding
In this bold and thought-provoking episode of the HourGlass Podcast, Tim and Kareen explore one of the most controversial conversations in the fitness industry: the ethics and impact of performance-enhancing drugs (PEDs) in bodybuilding and bikini competitions.From the blurred lines of what defines a "drug" to the growing influence of cosmetic enhancements and untested federations, they
23 | How to Win Bikini Competitions in 2025: Queensland Show Breakdown
Step backstage with us in this raw and insightful episode of the HourGlass Podcast, where Tim, Kareen, and Sam dissect the highs, lows, and standout moments from the Queensland Show:✅ How judging criteria are shifting in bikini competitions✅ What conditioning, glute density, and stage presence really mean✅ The do’s and don’ts of peaking and posing strategies✅ How mental pressure affects competitor
22 | IFBB Sydney Show Recap - Australia’s Bikini Athletes Are Built Different
In this no-holds-barred episode of The Hourglass Podcast, Tim, Kareen & guest Samantha Wicks break down the latest Australian bodybuilding show — covering bikini, fit model & wellness categories in full detail.🔍 From junior standouts to emotional reflections and judging controversies — we analyze posing, presentation, physique structure, mental prep, and more.💪 Whether you're competing
21 | IFBB Perth State Show Recap + The Judging Insights Bikini Athletes Need
This week on the HourGlass Podcast, we dive into the Perth State Show, uncovering the key reasons athletes do or don’t place, especially in the bikini and wellness categories.This episode dives deep into what the judges really want to see — and how top athletes are standing out in one of WA’s most competitive shows.Expect a detailed analysis on:✔️ Bikini posing & stage presence✔️ Fit model vs
20 | FULL IFBB Adelaide State Show RECAP [Bikini + Wellness]
The Australia Adelaide State IFBB Nationals Show was full of surprises, standout moments, and major takeaways for any bikini or wellness athlete chasing that next-level stage package. In this episode, we break down:🔥 Who crushed it & what made their package undeniable🧠 What the IFBB judges actually rewarded on stage📉 Common posing & presentation mistakes (yes, we went there)🏆 Why Caitlin M
19 | IFBB Australia Melbourne Show Recap: The Real Winners, WTF Moments & New Fit Model Criteria
Get the raw, real, and unfiltered insights from the IFBB Pro League Australia Melbourne Regional Show. Kareen and Tim discuss the new Fit Model division, stage presence and posing, judges' feedback, and the evolution of bikini competition standards in Australia’s competitive fitness scene.🎯 Whether you're a bikini competitor, coach, or just obsessed with the sport—this is for YOU. Learn what worke
18 | What it *TRULY* takes to turn IFBB Bikini PRO in 2025
What separates Bikini Amateurs from IFBB Pros in 2025?Kareen and Tim are breaking down the key factors that determine whether you level up this season and what it truly takes for you to win an IFBB bikini Pro Card in 2025.💡 In This Episode:The mindset shift that makes or breaks your pro card journeyPosing mastery: How to stand out on stageNatural vs. Enhanced: What do judges really care about?Effe
17 | The Full Arnold Classic 2025 Bikini Review
Arnold Classic 2025 Bikini Division – Full Breakdown of the Lineup, Judging & Results! 🏆The Arnold Classic Bikini category had one of the most competitive lineups of the year! In this episode, we take an in-depth look at the results, judging decisions, and competitor performances so you know exactly what sets the top athletes apart.💡 What’s inside this episode:Bikini Athlete Breakdown: What ma
16 | Vania Auguste 🏆WINS🏆 THE ARNOLDS 2025 | Full Breakdown of the Lineup
🎉 Vania Auguste WINS The Arnold Classic 2025! 🏆In this full breakdown of the Arnold Classic 2025, we’re diving deep into the unexpected win of Vania Auguste and the strong bikini competition lineup. From the front poses to the individual routines of each competitor, we analyze every detail of the lineup and why Vania’s physique stood out above the rest. 🔥In this video, you’ll get a full breakdown
15 | Bodybuilding vs CrossFit: Prep & Performance Hacks
🎙️ Bodybuilding & CrossFit: Training, Energy, and Prep SecretsStruggling to balance Bodybuilding with CrossFit? Want to know how to boost your energy, improve your performance, and get your prep on point? In this Hourglass Podcast episode, we share proven tips for maximizing your workouts, fine-tuning your routine, and staying on track with competition prep.🔑 Tune in to discover:⚡ Energy manag
14 | Behind the Scorecard: Decoding Bikini Competitions with IFBB Pro League Judge Vicki
Join us this week on the Hourglass podcast as we sit down with Vicki, an IFBB Pro League / NPC Worldwide Judge 🏆✨Vicki's extensive experience in the bodybuilding world offers a treasure trove of insights — perfect for anyone from newbie competitors to seasoned pros or just fans of the bodybuilding scene.In this episode, we dive into: 🔥 Vicki's own transformation from a competitive athlete
13 | Show Day & Peak Week Secrets for Bikini Athletes
🌟 Unlock Your Best Bodybuilding Show Day Yet! 🌟
Tune into the Hourglass Podcast as Tim and Kareen share essential tips for Peak Week and Show Day success!
Whether you're aiming for your first bikini trophy or refining your competition routine, this episode is packed with expert advice.
This episode dives deep into the dos and don'ts of show day and peak week, offering essential tips on nutritio
12 | Strategies for Personal & Professional Growth in 2025
Explore the secrets to achieving your dreams in 2025 with the Hourglass Podcast!
This episode features Tim and Kareen diving into powerful goal-setting strategies, the significance of clear and effective communication, and the undeniable benefits of self-investment.
Whether it’s mastering meditation, embracing breathwork, or harnessing the power of visualization for success, each discussion poin
11 | The Reality of Competitive Bikini Bodybuilding with Phoebe Hagan
🚨 New Podcast Episode! 🚨
Ready to hear what it really takes to thrive in the world of bikini bodybuilding? 💪✨
In this episode of the Hourglass Podcast, Tim and Kareen sit down with UK bikini pro and Olympian Phoebe Hagan to talk about her inspiring journey from cheerleading to bodybuilding, balancing life beyond the stage, and navigating the highs and lows of being a top athlete.
Here’s what yo
10 | Bikini-Specific Training & Bikinibuilding
In this episode of the Hourglass Podcast, Tim and Kareen discuss all things bikini-specific training!
We cover the critical aspects of optimizing your off-season / prep training for bikini athletes.
We emphasize the importance of mind-muscle connection, understanding biomechanics, and implementing progressive overload strategies.
The conversation also covers managing fatigue and recovery, as wel
09 | The NEW IFBB Fit Model Division
🚨 THE NEW FIT MODEL DIVISION! 🎙️
Tim and Kareem are back with a game-changing episode featuring guest Sam Wicks, diving into the new IFBB fit model division shaking up bodybuilding competitions. 💪✨
🎯 What’s inside this episode?
✅ The evolution of bikini competitions and posing standards ✅ What the fit model division means for athletes and coaches ✅ How this division sets a more achievable standard
08 | How To NOT F*ck Up Your Reverse Phase
In this episode of the Hourglass podcast, Tim and Kareen delve into the complexities of reverse dieting and recovery phases post-competition.
They discuss the mental and physical challenges athletes face during this transition, share personal experiences, and emphasize the importance of communication with coaches. The conversation also covers common misconceptions, strategies for managing hunger
07 | Kareen's IFBB Bikini PRO CARD Win
From Amateur to Pro: Kareen’s Journey to Earning Her Pro Card
In this inspiring episode, we dive deep into Kareen’s journey to earning her IFBB pro card.
We’ll explore the highs, the challenges, and the key strategies that helped her transform from an ambitious amateur to a IFBB pro-level bikini competitor. 🏆
Kareen shares her experience on:
The training adjustments that made all the differe
06 | Bikini-Building with Aldo from Iron University
This week’s episode is SPECIAL – I’m joined by none other than Aldo from Iron University to dive deep into the science and strategies behind building a winning bikini physique.
In this episode, we cover essential tips for achieving the ultimate bikini physique, including targeted glute growth advice, his special training techniques for Lauralie who just won her Ms. Olympia bikini title, and expert
05 | How To Build A Winner's Mindset
What do successful athletes have in common?
A bulletproof mindset!
In this episode of the Hourglass podcast, Tim and Kareen delve into the mindset and strategies that differentiate top bikini competitors from the rest.
They discuss the importance of mental resilience, delayed gratification, and internal validation in achieving success in bodybuilding. The conversation also covers goal setting, h
04 | Picking Apart the Bikini Criteria
How does a bikini hourglass physique look like?
In this episode, we dive deep into the IFBB /NPC bikini judging criteria, what an "hourglass shape" truly means (and what it doesn't), and address common misconceptions.
What do the judges look for and is the bikini category right for you as a competitor? Let’s find out!
Here are the takeaways you'll walk away with after this episo
03 | The IT-Girl Factor on Stage
What does it take to shine on stage and stand out next to other girls as a bikini competitor? What are common mistakes to avoid?
IFBB Bikini posing coach Kareen shares her best tips and tricks with us on how to excel in posing and nail your individual routine.
You'll walk away with:
Why posing and presentation are key to standing out in bikini competitions
How confidence, poise, and audie
02 | Kareen's Journey to the Bikini Stage
Tim McKinnon, CEO and Head Coach of 1pcntrs, is joined by Kareen Haddad, IFBB bikini competitor and posing coach, in HourGlass - your ultimate podcast for dedicated bikini competitors and athletes who want to dive deep into the world of competitive bodybuilding.
You'll walk away with:
How your first bodybuilding show can elicit strong emotional reactions and ignite a passion for the sport.
01 | Q&A Bikini Athletes
Tim McKinnon, CEO and Head Coach of 1pcntrs, is joined by Kareen Haddad, IFBB bikini competitor and posing coach, in HourGlass - your ultimate podcast for dedicated bikini competitors and athletes who want to dive deep into the world of competitive bodybuilding.
This podcast will help you understand what it takes to build a winning physique and sustain a successful career as a female bikini comp
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