HourGlass by 1%ers

HourGlass by 1%ers

By 1 PcntrsHealth & FitnessFitness
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HourGlass by 1%ers episodes

  • 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 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

    1 hr 41 min
  • 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 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.

    1 hr 32 min
  • 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
    ✅ 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

    1 hr 5 min
  • 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, 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. 🎧🔥

    1 hr 13 min
  • 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 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. 🎧🔥

      1 hr 5 min
    • 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 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.

      1 hr 28 min
    • 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, 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

        51 min
      • 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 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/

          1 hr 22 min
        • 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 audience engagement can elevate your stage presence
          • Common posing mistakes to avoid, like improper facial expressions and overposing.
          • The impact of makeup, hair, and accessories on your overall package
          • Tips for achieving symmetry and balance through proper posing techniques
          • How to select the right bikini color and style to complement your skin tone and hair color
          • The importance of early and consistent posing practice to build confidence
          • The value of feedback from coaches and judges for refining your presentation
          • How to draw inspiration from successful competitors and seek professional guidance


            • 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/

            1 hr 4 min
          • 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.
            • Why posing is a crucial aspect of competition and can greatly impact a competitor's success.
              • Why passion is key to success in any endeavor, and pursuing what you love will lead to fulfillment and growth.
                • Having a posing coach can greatly improve an athlete's presentation on stage.
                • Show day essentials include food, bikini/posing trunks, jewelry/accessories, spare heels, and spare posing numbers.

                  • 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/

                  42 min

                About HourGlass by 1%ers

                From the publisher's feed

                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.