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PODCAST

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

health & fitness fitness

All Episodes

00:54:41

26 | Why Most Athletes Struggle Post-Show (But Won’t...

HourGlass by 1%ers ·

2025/05/27

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:Why emotional recovery is as critical as physicalHow to set off-season goals that stickWhat

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01:50:12

25 | The BIG Season A Finale | IFBB Nationals Recap +...

HourGlass by 1%ers ·

2025/05/10

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 the lineup.Whether you’re a competitor, coach, or fan of the sport, this is a must-listen analysis of

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00:59:42

24 | PEDs, Politics & Integrity: Unpacking the Ethics...

HourGlass by 1%ers ·

2025/05/02

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 break down:🔍 The ethics behind PED use and coaching integrity🧠 How gossip and judgment distort the

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01:37:13

23 | How to Win Bikini Competitions in 2025:...

HourGlass by 1%ers ·

2025/04/25

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 competitors on stage✅ Coaching dynamics and how to level up your athlete performanceIf you're chasing that overall

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01:32:50

22 | IFBB Sydney Show Recap - Australia’s Bikini...

HourGlass by 1%ers ·

2025/04/20

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 in Novice A, B, Open, or eyeing your Pro Card, this episode offers real competitor insights,

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00:43:48

21 | IFBB Perth State Show Recap + The Judging...

HourGlass by 1%ers ·

2025/04/14

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 bikini conditioning✔️ Judging criteria & audience feedback✔️ The truth about check-ins vs stage

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00:41:23

20 | FULL IFBB Adelaide State Show RECAP [Bikini +...

HourGlass by 1%ers ·

2025/04/11

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 McGinnis dominated—and how YOU can learn from her prep⚖️ How wellness athletes can balance muscle,

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01:27:13

19 | IFBB Australia Melbourne Show Recap: The Real...

HourGlass by 1%ers ·

2025/04/04

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 worked, what didn’t, and how to stand out in your next competition.🔍 What you’ll walk away with:– Real-time

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01:00:26

18 | What it *TRULY* takes to turn IFBB Bikini PRO in...

HourGlass by 1%ers ·

2025/03/27

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?Effective injury management to stay on trackHow to communicate better with your coach for success🎯 Whether

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01:00:53

17 | The Full Arnold Classic 2025 Bikini Review

HourGlass by 1%ers ·

2025/03/07

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 made the top competitors stand out?How the Judges Scored: The key judging criteria & scoring trends

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00:21:21

16 | Vania Auguste 🏆WINS🏆 THE ARNOLDS 2025 | Full...

HourGlass by 1%ers ·

2025/03/04

🎉 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 of:💪 Vania Auguste’s winning physique🏅 Key moments from the Arnold Classic 2025 competition🏆

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00:52:08

15 | Bodybuilding vs CrossFit: Prep & Performance Hacks

HourGlass by 1%ers ·

2025/03/01

🎙️ 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 management hacks for busy athletes🏋️‍♀️ How to train for performance and aesthetics without burning out💡

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01:11:57

14 | Behind the Scorecard: Decoding Bikini...

HourGlass by 1%ers ·

2025/02/13

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 to a top authority in judging.💪 The progression and nuances of the bikini and fitmodel competition

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01:18:05

13 | Show Day & Peak Week Secrets for Bikini Athletes

HourGlass by 1%ers ·

2025/02/02

🌟 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 nutrition, hydration, mental readiness, and more. Learn how to effectively manage your sodium and water

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00:38:44

12 | Strategies for Personal & Professional Growth in...

HourGlass by 1%ers ·

2025/01/22

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 point is crafted to push you towards your personal and professional best. Tune in to learn how to navigate

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01:40:44

11 | The Reality of Competitive Bikini Bodybuilding...

HourGlass by 1%ers ·

2025/01/11

🚨 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 you’ll learn: 👉 Why enjoying the process matters more than the outcome 👉 How Phoebe transitioned from

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01:31:50

10 | Bikini-Specific Training & Bikinibuilding

HourGlass by 1%ers ·

2025/01/01

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 well as the right nutrition and training protocols for bikini athletes. We discuss the challenges of

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01:04:42

09 | The NEW IFBB Fit Model Division

HourGlass by 1%ers ·

2024/12/19

🚨 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 ✅ The crucial role of community and support 🔥 Whether you're an athlete, coach, or fitness

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01:12:31

08 | How To NOT F*ck Up Your Reverse Phase

HourGlass by 1%ers ·

2024/11/19

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, and the significance of self-awareness in the recovery process. If you’re serious about your

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01:04:09

07 | Kareen's IFBB Bikini PRO CARD Win

HourGlass by 1%ers ·

2024/10/28

From Amateur to Pro: Kareen’s Journey to Earning Her Pro CardIn 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 difference on stage. Navigating the mental and physical demands of competition prep. How she overcame

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