HourGlass by 1%ers

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 judging criteria explainedBikini conditioning vs fullness — what actually winsRear pose and front pose coaching breakdownsHow to manipulate peak week for maximum stage impactWhy fullness beats leanness in bikini lineupsThe importance of taking athlete feedback from judges seriouslyPosing tips for bikini and fit model competitorsWhat Australian amateur bikini looks like compared to overseasNationals prep and predictionsWhether you're a competitor, coach, or just a fan of the sport, this episode is packed with real, practical insights from two coaches who are deeply embedded in the Australian IFBB scene.

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 making some bold calls for the top 5. Will Ashlyn take the crown? Can Phoebe secure second? And who will surprise us all? Tune in now to hear our full breakdown and see if your favorites made our list! Don't forget to share your own predictions in the comments! #ArnoldsUK #BikiniPredictions #Bodybuilding

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 difference between training volume vs training intensity, why last year looked more like technique + volume accumulation, and why this year hits different now that routine, recovery, and weekly structure are locked in. We also get into the mental shift after earning a pro card — the moment where you realize “I’m a pro now” isn’t the finish line… it’s the standard you have to live up to every day.If you’re in the off-season, prepping for your next bodybuilding competition, or you’re a bikini competitor trying to understand how to grow without overshooting the look, this one is your reality check. And yes — we also talk about the underrated win: staying obsessed with the goal without turning bodybuilding into your entire personality. In this episode:Off-season update + what “pushing” should look like in bikiniVolume vs intensity: why “more” isn’t always “better” Routine, recovery, and why structure changes everything Post–pro card clarity: competing again with a different mindset Building a stage physique while keeping a life outside the sport 🎧 Follow The Hourglass Podcast on Spotify and share this episode with a training partner who thinks progress is supposed to feel “comfortable.”

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 ownLauralie Chapados — the symmetry, the conditioning notes, and what Tyler Minion's breakdown got rightAshlyn Little — is she hourglass or X-frame? We go deep on the anatomy and the judging criteriaThe Fit Model division and whether it's quietly influencing how Bikini is being judgedListener questions answered — including the one about Ashlyn's frame that sparked a whole debateAnd yes… the palm tree on stage in Ohio. We're still thinking about it.Whether you watched the livestream or you're catching up now, this is your complete recap of one of the best Bikini lineups we've seen in a while.Like what you hear? Share it, leave a review, and send us your questions for the next episode.

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 presence and overall performance.What You'll Learn in This Episode:We dive deep into the judging criteria for bikini competitions, breaking down exactly what judges are looking for — from physique balance and symmetry to stage confidence and presentation. We discuss why size isn't everything in IFBB bikini, and how a competitor's ability to connect with the audience and judges through posing and stage presence can be the deciding factor in placings.We also analyze individual competitors, highlighting standout performances, critiquing rear shots and front poses, and exploring what physique development looked like across different classes. We examine the differences between amateur and pro-level bikini competition, and what it takes for an amateur athlete to make the leap toward earning a pro card.The conversation also covers the unique atmosphere of the Arnold Classic, competitor growth across classes, and what future improvements athletes can make to their presentation and conditioning to stay competitive.Key Takeaways:How judging criteria works in bikini and fit model divisionsWhy posing and presentation can outweigh pure physiqueWhat physique balance looks like at the Arnold Amateur levelHow competitors can transition between classes strategicallyWhat pro card winners did differently on stageConnect with us!📸 Tim on Instagram📸 Kareen on InstagramKeywords: bikini competition, Arnold Amateur, bodybuilding, bikini judging criteria, competition posing, physique analysis, fit model division, bikini stage presence, competition strategy, amateur bodybuilding, pro card, Arnold Classic, bikini coaching, fitness competition tips

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 sit perfectly between bikini and figure — truly “the perfect in between.” We analyze the fit model criteria, discuss how genetics in bodybuilding influence outcomes, and explain why posing techniques can make or break a competitor on stage.We also explore:The structure and proportions judges are rewardingThe role of implants in modern fitness competitionsHow competitor feedback shapes future prepWhy four out of the top six competitors being mothers speaks volumes about today’s fitness communityThe evolving standards shaping the future of fit modelingWhether you're a competitor, coach, or simply passionate about the bodybuilding journey, this episode offers valuable insights into what it takes to succeed in the new Fit Model division.🎧 Topics include:Fit Model Pro Show, Tokyo bodybuilding competition, competition analysis, fitness standards, posing techniques, competitor feedback, genetics in bodybuilding, structure and proportions, fitness community insights, and the modern bodybuilding journey.

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 on the growing bodybuilding fanbase and what it means when people reduce athletes to “just muscle.”Inside this episode:Arnold’s predictions + who looks ready to dominateWhat judges reward in a bikini (yes, it’s preference-heavy)Why training for competition is a long-game, not a 12-week miracleHow the competition environment shifts outcomesThe image problem: how bodybuilders are perceived vs. who they are🎧 Listen now and tell us your picks for the Arnold’s lineup![Arnold’s bodybuilding, Arnold’s competition, bodybuilding competition, bikini division, judging criteria, fitness podcast, competition prep, bodybuilding training, stage performance, muscle, competitors, predictions]

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 down why one-size-fits-all diets fail, and explain how understanding your own body leads to better health outcomes.We unpack real digestive health challenges athletes and bodybuilders face — from food intolerances to gut microbiome damage caused by extreme dieting.We discuss:• Athlete nutrition beyond macros• Gut health and mental well-being• Post-competition digestive issues• Why food relationships matter more than meal plansIf you’re serious about performance, recovery, and long-term health, your gut microbiome cannot be ignored!

In this raw and powerful conversation, we invited binge eating coach Ellen, 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 break free) ✨ Why it's okay to want to change your body AND accept yourself ✨ Practical tools to manage cravings, stress, and triggersIf you've ever felt out of control around food, struggled with yo-yo dieting, or carried guilt about your eating habits, this episode is for you.DISCLAIMER: This podcast is for educational purposes only and does not replace professional help. If you're struggling with any disordered eating, please reach out to a professional - HELP IS AVAILABLE, AND YOU ARE WORTHY OF RECEIVING IT!TRIGGER WARNING: This episode discusses eating disorders, binge eating, and body image. Please listen with care.

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 coaching relationships in competitive success.This episode is for bikini competitors, bodybuilding coaches, and anyone in the fitness industry striving for personal growth, mental resilience, and consistency both on and off the stage.🎯 In This Episode:The truth about motivation vs. consistency in fitnessHow to use self-talk to overcome doubt and stay accountableWhy losing in bodybuilding can lead to the biggest winsBuilding better coach-athlete relationships based on trustThe value of discipline in long-term successHow to redefine winning in a sport built on aesthetics and pressure

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, nutrition, and recovery — and why you must be equally strong in all three to build a competitive physique. This episode is especially relevant for female athletes, bikini competitors, and anyone navigating off-season growth, holiday eating, or competition prep.We also discuss:Recovery after gaining body fat post-showPeptides vs growth hormone for muscle building in womenOff-season mindset and mental recoveryWorkout programming differences between amateurs and prosPerformance enhancers in bikini bodybuildingNavigating holiday events while in prepWhy Australian athletes often stall in amateur competitionsBalancing discipline with enjoyment during the competitive journeyWhether you’re in bodybuilding prep, the off-season, or just getting started, this episode will help you train smarter, recover better, and approach bodybuilding with a long-term performance mindset.🎧 Subscribe for bodybuilding podcasts, athlete mindset, training, nutrition, and competition insights.

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 paper.💬 Inside this episode:🔥 Who brought an undeniable presence to the IFBB pro stage📸 How lighting and photography distort how dense or lean physiques appear👙 Why posing flow and angles are winning over structure in some divisions🧠 Athlete mindset post-show: navigating critiques and chasing the next level💄 How glam strategy (hair, suit, tan) is influencing placements📊 What current IFBB judges are rewarding in 2025 and what it means for the 2026 season✨ Defining the “That Girl” Factor — why some pros dominate with less conditioning🧠 Coaching analysis: feedback, improvement plans, and peak week tweaksWhether you're a bikini competitor, posing coach, prep strategist, or physique fan, this is the insight you need to stay ahead of the evolving IFBB Pro League Bikini criteria.🧠 This episode will sharpen your eye for stage aesthetics and show you how to reverse-engineer what judges are REALLY looking for.

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 seasoned prosThe real judging criteria & what competitors are missingInsights on conditioning, fullness & illusion on stageWhat changes we’re making next for a better packageThe emotional highs and raw truths of debuting at the pro levelWhether you’re a coach, competitor, or future pro — this is mandatory listening if you want to understand what separates a good bikini athlete from a winning one.

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 prep strategies and stage presence tacticsThe evolving standards in the bikini categogy and what judges are rewarding in 2025The balance of conditioning, shape, symmetry, and confidenceSam’s top 2 placement + feedback, and how she will level up from here (next shows and off-season plans)Whether you're a bikini competitor, posing coach, or coach prepping athletes for FMG pro card level shows, this breakdown gives you real-world insight into what’s winning — and why.🔔 Don’t forget to subscribe for more competitor reviews, posing critiques, and expert breakdowns.#FMGWorlds #BikiniCompetition #BodybuildingPodcast #AthleteDevelopment #ConditioningMatters #BikiniModeling #WellnessAthlete #FitnessJudging #FemaleBodybuilding #PosingMatters #ProCardChase #BodybuildingCoach

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 of Bikini Athletic, Wellness, and Figure categories✅ Glutes, conditioning, posing, and athlete stage presence✅ Analysis of what the FMG judges favored this year✅ The mental game and emotional pressure post-show / reverse phase approach after competitions✅ How competitors are evolving between seasons and categories🎯 Whether you're chasing a pro card, coaching clients, or simply obsessed with the FMG — this is the analysis you need.🔔 Subscribe for more breakdowns of top-level shows

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 leanest physique — it came down to conditioning, symmetry, posing, stage presence, and total package presentation.💡 You’ll walk away with a new lens on what the judges are really seeing, how subjective standards of the bikini division evolve, and what it means to “look like the winner.”🔥 What judges rewarded this year (and what they didn’t)💪 Conditioning vs fullness — where the line was drawn📏 Symmetry, flow, and glute shape breakdown💄 The role of glam, suit choice & posing execution👑 How this year’s top Bikini Olympia athletes set a new standard📲 Subscribe for more unfiltered insights from inside the sport

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 competitiveWellness competitors showing next-level size, shape & conditioningBikini juniors and masters are delivering impressive performancesGlute focus: why rear poses and fullness made or broke placingsConditioning vs fullness: how judges made their callsNovice strategies: why entering multiple classes mattersHow the best-placing class-winner bikini athletes stood out from the restEvolving standards in bikini competition and what it means for your futureWhether you’re a competitor chasing a Pro Card, a coach guiding athletes, or a fan of the bodybuilding sport, this recap gives you all the expert insights and feedback straight from the competitive stage.#IFBBAustralia #AustralianIFBBProShow #BodybuildingAnalysis #BikiniCompetition #WellnessDivision #FitModel #CompetitorFeedback #JudgingCriteria #ConditioningAndFullness #ProCardPrep

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 placingsGlute conditioning, shape & fullness — what judges really wantPresentation feedback for juniors, opens, and mastersThe importance of posing consistency & enduranceHow minor physique tweaks can dramatically shift placingsJudging preference: conditioning vs fullnessWhy oil, hair, and suit choices can affect perception🎧 If you're serious about placing higher in your next show, this breakdown is your new best prep partner.#HourglassPodcast #BikiniCompetitionAnalysis #NPCBikiniPosingTips #IFBBBikiniFeedback #BodybuildingShowRecap #GluteDevelopment #StagePresentation #FitModelPosing #WellnessDivision #BikiniJudgeCriteria #CompetitionPrepPodcast

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✔️ Why conditioning + fullness must be balanced perfectly✔️ What first-timers often miss on show day✔️ Hair, oil, suits, pump-up — everything matters when placings are tight!🎙 This episode includes:Specific competitor insightsWhat the judges are looking for in 2025How posing impacts placing more than you thinkReal posing corrections and coaching analysisWhether you're chasing an IFBB Pro Card, prepping for your next NPC show, or refining your athlete’s stage presence, this episode is your go-to play-by-play.#Bodybuilding#FitnessMotivation#GymLife#MuscleBuilding#FitnessLifestyle#CompetitionPrep#TrainHard#PhysiqueTransformation#FitnessAddict#FitLife

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 & stage presenceWhat separates 1st from 4th in bikini categoryReal athlete feedback based on current judging criteriaWhat’s working for Australian competitors at international levelHow to prep smarter and what you can do to improve for Season C Nationals and your Bikini Pro Card This is essential listening for any bikini competitor, coach, or bikini fitness athlete who wants honest, strategic feedback on what’s actually being scored on stage.🎧 Listen now!#BikiniCompetitionPodcast #BodybuildingBreakdown #NPCJudgingCriteria #IFBBBikiniFeedback #PosingTips2025 #FitnessCompetitionStrategy #ConditioningMatters #StageReadyPhysique #VictoriaSeasonC #CompetitionCritiquePodcast #HourglassPodcast

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 this episode:👉🏼 How to bring confidence and charisma to the stage (even when nerves hit)👉🏼 Why bikini competition prep isn’t just physical - it’s deeply mental👉🏼 The hardest lessons athletes learn about posing under pressure👉🏼 What really happens when a coach and athlete don’t align on goals👉🏼 How to avoid burnout and overtraining during long preps👉🏼 The role of trust between athlete and coach in delivering stage-ready physiques👉🏼 Why support systems and community matter more than you thinkThis episode is perfect for: NPC & IFBB bikini competitors, posing coaches, aspiring athletes, and anyone looking to sharpen both their stage presence and mental edge.Links & Resources:✨ For lifestyle coaching visit: https://1pcntrschallenge.com/hourglass✨ Download the full HourGlass Framework Guide: https://1pcntrschallenge.com/framework✨ Apply to work with Tim + the 1%ers coaching team: https://1pcntrs.com/tim-coaching-application/

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 mindset shift from “I hope I place” to “I’m here to dominate”This episode gives actionable strategies for NPC bikini competitors, IFBB hopefuls, and coaches prepping athletes for pro stages.If your goal is improving stage presence, posing critique, and understanding competition judging criteria, this one’s non-negotiable.For lifestyle coaching visit ⁠⁠https://1pcntrschallenge.com/hourglass-method-coaching⁠⁠For the full HourGlass Framework Guide visit ⁠⁠https://1pcntrschallenge.com/framework-8562⁠⁠For athlete inquiries to work with Tim + the 1%ers team visit ⁠⁠https://1pcntrs.com/tim-coaching-application-new/

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 what the judges were rewarding🎯 Conditioning vs fullness – where most athletes missed the mark🎯 Posing critiques, bikini suit choices, and standout stage looks🎯 Why some competitors placed in one division but not another🎯 Honest feedback from a posing coach’s perspectiveGet insights on what’s working on the FMG stage right now and what judges are looking for. Whether you’re prepping for FMG Thailand, Worlds, or your next national show, these insights are gold.📍 Key takeaways for bikini competitors:✔️ Nail your stage presence without over-posing✔️ Understand what physique balance actually means✔️ Why structure still beats size every time✔️ The biggest mistakes that cost placings — and how to avoid them🔗 Listen now and get a head start on your next prep.FMG Sydney Show 2025, Bikini Competition Recap, Bikini Judging Criteria, FMG Bikini Tips, FMG Posing Coach, Pro Card Pathway, Bikini Prep Strategy, HourGlass Podcast, Bikini Competition Breakdown, First Callouts Explained, What Judges Look For Bikini, FMG Australia, Bikini Conditioning Tips, Posing for Bikini Competitors, FMG Thailand Prep

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 can make or break your scoreThe FMG athlete posing performances that stood out in the women's divisionsHow to approach bikini athletic vs. bikini model posing and balanceTips for choosing your best category and showing your best physiqueWhether you're a competitor or coach, this is your inside track on competition prep, strategy, and posing for physique success.#FMG #FitnessModel #BikiniAthletic #Bodybuilding #Fitness

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 the coaching processThe psychological triggers that sabotage food habitsHow to balance high-performance goals with a healthy relationship to foodWhy more athletes are burning out mid-year—and what to do about itThis is a must-listen for coaches, athletes, and competitors navigating the blurred line between discipline and disordered eating.For lifestyle coaching visit ⁠https://1pcntrschallenge.com/hourglass-method-coaching⁠For the full HourGlass Framework Guide visit ⁠https://1pcntrschallenge.com/framework-8562⁠For athlete inquiries to work with Tim + the 1%ers team visit ⁠https://1pcntrs.com/tim-coaching-application-new/#HourglassPodcast #BingeEating #NutritionPsychology #Bodybuilding #AthleteMindset

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 performanceHow to spot burnout before it spiralsThe role of journaling in self-awarenessHow social media skews your view of productivityStrategies for flow, balance, and long-term growthFor lifestyle coaching visit https://1pcntrschallenge.com/hourglass-method-coachingFor the full HourGlass Framework Guide visit https://1pcntrschallenge.com/framework-8562For athlete inquiries to work with Tim + the 1%ers team visit https://1pcntrs.com/tim-coaching-application-new/#MentalHealth #Productivity #SelfCare #BurnoutRecovery #AthleteLifestyle

🏆 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 and posing critiques (Aimee, Ashlyn, Maureen, Ivi...)What judges are really looking for in bikini physique balance and why it's not only about musclesHow rising competitors are reshaping the bikini sceneBikini color, the wow factor on stage, and the art of presentation in bikini competitionsWhy consistency across shows is everything in Olympia prepListen in for athlete insights, strategy, and the mindset needed to win. This is your front-row breakdown of this year's pro bikini season.#BikiniCompetition #OlympiaPrep #AthletePerformance #BodybuildingTips #FitnessPodcast

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 “loving the process” really looks likeHow to reframe small wins into serious momentumListen now and redefine your off-season strategy.#ReversePhase #Bodybuilding

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 what went right (and wrong) on stage.We cover:Bikini & wellness competitor analysisPosing techniques that stood out — and what cost placingsThe emotional journey of first-time athletesInsights into judging criteria and feedback patternsWho showed pro potential, and where improvements are neededMindset, performance, and how to approach Nationals and beyondThis episode wraps up our Season A coverage, so if you've been following the shows or you're planning for a future comp, make sure you’re caught up.

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 bodybuilding community💉 Where natural competition ends — and enhancement begins🗣️ Vulnerability, trust, and selflessness in coach-client relationships🏆 Why Sam Sulek's rise matters — and what it representsWhether you're a bikini athlete, coach, or fan of competitive fitness, this episode challenges you to think deeper about the politics, personal choices, and standards shaping the modern bodybuilding scene.📌 Don’t forget to follow + leave a review to support the show.

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 win or prepping for Nationals, this episode is your ultimate playbook.➡️ Follow for competition prep coaching & exclusive insights:Tim IG: @‌tim_1pcntrs | 1%ERS IG: @‌1pcntrs🔗 HourGlass Framework Coaching & Info

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, performance feedback, and behind-the-scenes truths every athlete needs to hear.🎧 Hit play now & subscribe for expert competition breakdowns, posing tips & the latest industry updates!✅ Follow for competition prep coaching & exclusive insights: Tim IG: @‌tim_1pcntrs | 1%ERS IG: @‌1pcntrshttps://1pcntrschallenge.com/framework-8562

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 look✔️ Tips for junior and first-time competitorsWhether you're chasing that next win or just starting out, this is your go-to episode for real talk and actionable feedback to help you stand out.📲 Subscribe for weekly insights into bikini fitness, show recaps & prep tips.Perth State Show, bikini competition, wellness bodybuilding, bikini posing tips, IFBB, fit model stage presence, bodybuilding judging criteria, stage conditioning, competition prep podcast, athlete analysis, bikini fitness journey, wellness category tips, junior bikini competitors, muscle density, fit model

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, poise, and polish💬 Feedback you’ll never hear unless you’ve been backstageIf you’re a bikini or wellness athlete eyeing that pro card—or just trying to place better—this one’s for you!➡️ Follow for competition prep coaching & exclusive insights:Tim IG: @‌tim_1pcntrs | 1%ERS IG: @‌1pcntrs🔗 HourGlass Framework Coaching & Info#IFBBBikini #IFBBWellness #IFBB #Compprep

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 competitor analysis– What judges are REALLY looking for in posing & presentation– Why tanning and stage fullness matter– Honest chat on muscle density vs shape– Bikini vs Fit Model: who should do what and why– The behind-the-scenes truth about team dynamics, readiness, and athlete growth🎧 Press play if you're serious about crushing it in this sport 💪IFBB Pro League Australia, bikini competition, fit model category, wellness category, bodybuilding competition, posing techniques, competition feedback, competitor analysis, fitness journey, bodybuilding Australia, physique competition, athlete development.

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 you’re stepping on stage for the first time or pushing to turn pro, this episode is your insider guide to getting it right.🎧 Listen Now & Subscribe for competition prep tips, posing secrets, and everything you need to make this your best season yet!➡️ Follow for competition prep coaching & exclusive insights:Tim IG: @‌tim_1pcntrs | 1%ERS IG: @‌1pcntrsGet the Hourglass Framework HERE#IFBB #IFBBPRO #bodybuilding #compprep

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 this yearWinning Posing Techniques: What worked & what competitors need to improveThe Role of Presentation: How Bikini Color, styling & overall Stage Presence Influenced Rankings🔥 If you're competing or just love following bikini competitions, this episode is packed with insights you don’t want to miss!🎧 Hit play now & subscribe for expert competition breakdowns, posing tips & the latest industry updates!➡️ Follow for competition prep coaching & exclusive insights:Tim IG: @‌tim_1pcntrs | 1%ERS IG: @‌1pcntrs🔗 HourGlass Framework Coaching & Info#ArnoldClassic2025 #BikiniCompetition #BikiniPosing #FitnessCompetition #BikiniPresentation #StagePresence #CompetitionPrep #BikiniJudging #BodybuildingShow

🎉 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🏆 Lineup analysis: Comparing the top 6 athletes and their routines🔥 Who came close to challenging Vania and why they didn’t secure the win🎯 Insights into the judging and bikini criteria behind the decisionsThis is a must-watch for bodybuilding fans, fitness enthusiasts, and those eager to stay up to date with the Arnold Classic 2025 results! 🔔 Don’t forget to like, comment, and subscribe to stay updated with more IFBB and NPC bikini news!Follow for More Expert Insights on Instagram and to inquire for comp prep coaching:Tim @⁠tim_1pcntrs⁠1%ERS @1pcntrsHourGlass Framework: https://1pcntrschallenge.com/framework-8562

🎙️ 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💡 The mental strategies to keep you consistent and motivated💪 Bodybuilding and CrossFit workout secrets for better results💥 Prep tips for staying focused through competition challengesIf you're ready to take your fitness journey to the next level and tackle performance struggles, this episode is packed with solutions and expert advice! Hit play now and learn how to transform your fitness game! 🚀 & Follow for More Expert Insights:Tim @tim_1pcntrsKareen @kareenghaddadMarlz @marlz_lefrench1%ERS @1pcntrsHourGlass Framework: https://1pcntrschallenge.com/framework-8562 #Bodybuilding #CrossFit

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 categories. 📋 Insights on what judges really look for in bikini competitors and how you can meet these criteria. ❌ Common pitfalls competitors face on stage and how to avoid them. 🌎 Behind-the-scenes stories from both the Amateur Olympia and the elite Pro Olympia competitions. 💡 Expert advice for newcomers on sculpting a pro-level physique. 🔮 What the future holds for the sport and the bikini division. 👩‍⚖️ Steps on how to pursue a career as a judge within the IFBB Pro League.This episode is loaded with actionable advice, deep dives into the sport, and exclusive peeks through a judge’s lens—it is essential listening for anyone aiming to elevate their bodybuilding game!🎧 Tune in and share your thoughts with us!📌 Follow for More Expert Insights:Tim @tim_1pcntrsKareen @kareenghaddad1%ERS @1pcntrs

🌟 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 levels, master carb up, stay organized to ensure your best performance, and gain valuable insights and tips for both first-time competitors and seasoned pros. 🔑 What You'll Learn: Nutrition Fine-Tuning: How to adjust your diet for optimal muscle definition and stage readiness. Hydration and Sodium Tactics: Master the balance for a perfect competition physique. Advanced Posing Techniques: Stand out with flawless presentation and charisma. Mindset and Preparation: Essential tips for mental readiness and reducing stress on show day. Pump-Up Protocols: Tailor your warm-up to enhance muscle pop right before you step on stage. Subscribe for weekly pro tips and in-depth guides on athlete preparation and bodybuilding strategies. 📲 Follow Us for More Pro Insights: Follow us on Instagram for more Bikini content and to inquire about comp prep coaching or IFBB posing: TIM https://www.instagram.com/tim_1pcntrs/ KAREEN https://www.instagram.com/kareenghaddad/ 1%ERS https://www.instagram.com/1pcntrs/

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 personal growth with clarity and passion, and start your journey to a successful, mindful, and inspired year. #SuccessStrategies #SelfImprovement #Mindfulness #PersonalGrowth #2025Goals #HourglassPodcast

🚨 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 competitor to coach & brand builder 👉 The role of emotional connection in building trust with clients 👉 Challenges of balancing athletic goals with personal life 👉 Her take on sponsorships, posing industry growth, and staying authentic in the fitness world If you're a bikini competitor, coach, or someone who wants to crush it both on and off stage—this one’s for you! #BikiniBodybuilding #PhoebeHagan #HourglassPodcast #CompPrepCoach #FitnessJourney #AthleteMindset #BodybuildingPodcast #GluteCoach #ProBikiniAthlete

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 balancing life and work, emphasizing the importance of time management in achieving personal and professional goals. This episode wraps up with a special 'Would You Rather' Q&A, discussing hypothetical scenarios in bodybuilding.

🚨 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 enthusiast, this episode is packed with insights on navigating the changing landscape of the sport and finding YOUR place in it. IFBB, bikini, fit model, bodybuilding, competitions, posing, athlete development, coaching, fitness industry, women's bodybuilding

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 bodybuilding journey and currently reversing from your shows, this episode is a must-listen. 🎧🔥

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 difference on stage. Navigating the mental and physical demands of competition prep. How she overcame setbacks to push through to her ultimate goal. Her biggest lessons learned and advice for anyone aspiring to turn pro. If you’re serious about your bodybuilding journey and aiming for your own pro card, this episode is a must-listen. 🎧🔥

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 strategies for your comp prep journey. This episode is for both new and seasoned bikini competitors, this episode delivers the actionable advice you need to dominate the stage and create a winning hourglass shape.

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, handling feedback, and the role of mindfulness and visualization techniques in preparing for competitions. Additionally, they emphasize the impact of social media on mindset and the necessity of self-care during the demanding journey of bodybuilding. What you'll walk away with: Mindfulness techniques which can enhance performance. How Social Media consumption can affect mental health. Which self-care practices are vital for maintaining balance Visualization that can help athletes prepare mentally for competition. ⁠Download my FREE Pre-Stage Audio Meditation below 👇🏼⁠⁠⁠https://1pcntrschallenge.com/1ers-showdaymedi⁠

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 episode: A deep understanding of what judges look for: symmetry, balance, and the coveted hourglass shape. Why muscle density and conditioning are more important than just size in bikini competitions. Key training tips to build a well-developed lower body, with a special focus on the glutes. The difference between an hourglass and an X-frame physique—and why one is preferred over the other. How flow and posing can make or break your stage presentation and physique balance. The importance of making critical adjustments during the final stages of prep to nail the perfect look. Why balance and symmetry are essential for winning and how proper training and posing can get you there. The right level of conditioning to aim for—extreme leanness isn't always the answer. The benefits of stage experience for understanding how your body performs under pressure. How trusting the process and avoiding common pitfalls can lead to a smooth prep journey. The strategic side of bikini competition—success isn’t just about the physique, but also competitiveness and presentation. The importance of mastering posing techniques without overdoing it, especially when showcasing the glute-ham tie-in. How to project confidence, femininity, and a healthy lifestyle on stage. Debunking common myths and misconceptions—professional guidance is key for clarity. Understanding exactly what’s required for success in bikini competitions and how to meet those standards effectively. Follow us on Instagram for more Bikini content and to inquire about comp prep coaching or IFBB posing: TIM https://www.instagram.com/tim_1pcntrs/ KAREEN https://www.instagram.com/kareenghaddad/ 1%ERS https://www.instagram.com/1pcntrs/