HourGlass by 1%ers

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• How to Bikini | The Roadmap to a winning Physique 12.06.2026 58мин

  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 plateau RIGHT before stage-ready→ How to turn what you hate (posing, cardio, glute day) into what you crave→ Red flags when choosing a coach — and how to know they're the right fit→ The isolation trap: why bodybuilding doesn't have to be a lonely sport→ Reframing every show as a stepping stone, not a verdict on your potentialWhether you're prepping for your first show or your fifteenth, this one will change how you think about the process 👇
• BIG Miami Pro Wrap-Up | Olympia Predictions & Leaderboard Update 10.06.2026 49мин

  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 unturned. They also check in on the Olympia leaderboard — who's already Olympia-qualified, who's on the hunt, and what Kareen's posing client, Jess, needs to do in her rookie season for her final two shows to lock in her spot potentially.In this episode:Full Miami Pro bikini top 6 breakdown and judging analysisAimee vs. Lauralie — could it go either way at the top?Isa's comeback: what worked, what didn't, and why her front pose mattersJess's breakout fourth-place finish and what it means for her Olympia pushThe "it factor" in bikini: presentation, posing, polish, and package consistencyCurrent Olympia qualifier leaderboard and points standingsBikini's evolution since Fit Model — what judges are rewarding nowWhy bodybuilders need to build a platform beyond the stageWhether you're a competitor, a coach, or a die-hard IFBB Pro bikini fan, this episode is packed with real, honest analysis you won't find anywhere else.Subscribe for weekly IFBB pro show breakdowns, Olympia coverage, and bikini competition analysis!
• 2026 Bodybuilding Season Breakdown | New York Pro, Pittsburgh Pro & Miami Pro Analysis 23.05.2026 1ч 20мин

  🏆 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 episode.💥 Laura Lee vs. Amy — the bikini rivalry everyone is talking about 📍 New York Pro 2026 — full results & judging breakdown 📍 Pittsburgh Pro 2026 — who stood out & why 📍 Miami Pro 2026 — our predictions & top contenders to watch 🔄 Isa Pecini — is her comeback the real deal? 🧠 Mindset & mental prep — what separates winners on stage 👙 Bikini posing, suit choices & stage presence — the details that move placements 🏅 2026 Olympia qualifying race — who's making their case?The podcast is made for IFBB athletes, NPC competitors, bodybuilding coaches.Download My FREE Glute Growth Cheat Sheet → Comment HACKSAccess My FULL 85+ Page Glute Bible - the full system to overcome glute plateaus and grow glutes faster than ever (even if you “don’t have the genetics”) → Comment BIBLE#Bodybuilding #BikiniCompetition #NewYorkPro #PittsburghPro #MiamiPro #Olympia2026 #BikiniDivision
• Australia Nationals Full Wrap Up | Pro Qualifier 2026 10.05.2026 1ч 45мин

  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, and Fit Model. Whether you placed where you wanted to or walked away with questions, this deep dive gives you the answers the judges won't always say out loud.In this episode, you'll get:🔍 Category-by-Category Athlete Analysis — From Bikini Novice and Open classes to Wellness and Fit Model Juniors, we break down exactly what stood out and what held athletes back on the national stage.⚖️ Inside the Judging Process — Understand how judges collaborate, what criteria actually move the needle, and why two athletes with similar conditioning can land in completely different placements.💡 The Mistakes Most Athletes Don't Know They're Making — Common errors in posing, conditioning timing, and stage presence that are quietly costing competitors their placings — and how to fix them before your next show.🏆 Peak Week & Stage Strategy — What you should (and shouldn't) be doing in your final week, how lighting affects your look on stage, and why balance and symmetry matter more than size alone.📅 Off-Season Planning & Future Prep — What the top athletes are doing differently in the off-season, and the adjustments you need to make right now if you're serious about upgrading your package for 2027.#NPCNationals #BikiniFitness #WellnessCompetitor #FitModel #BodybuildingPodcast #PhysiqueCompetition #CompetitionPrep #NPC #BikiniDivision
• EP 52 | Australia IFBB National Shows 2026 | Recap Perth, Melbourne & Queensland 29.04.2026 1ч 51мин

  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.
• Arnolds UK Bikini Predictions 2026 28.03.2026 44мин

  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
• EP 50 | How To Build An IFBB Bikini Pro Show Winning Physique 22.03.2026 47мин

  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.”
• 2026 Arnold Classic Bikini International Wrap-Up 15.03.2026 50мин

  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.
• Arnold's Amateur 2026 Full Recap | New IFBB Pro! 08.03.2026 24мин

  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
• The FIRST EVER Fit Model Pro Show! 03.03.2026 55мин

  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.
• EP 46 | Our 2026 Arnold's Bikini Devision Predictions 19.02.2026 52мин

  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]
• EP 45 | Gut Health Struggles After Comp Prep 06.02.2026 43мин

  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!
• EP 44 | Eating Disorders in Bodybuilding 27.01.2026 55мин

  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 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.Get in touch with Elin here: https://www.instagram.com/elingranstrand/?hl=en 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.
• 43 | Redefining Winning: How to Handle Losing, Build Discipline & Grow Through Coaching 15.01.2026 39мин

  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
• 42 | SPICY Listeners Q&A | What Separates Pros from Amateurs 15.12.2025 1ч 7мин

  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.
• 41 | Recap IFBB Pro Bikini Shows 2025 25.11.2025 51мин

  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.
• 41 | Kareen’s IFBB Bikini Pro Debut — Full Show Recap 15.11.2025 51мин

  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.
• 40 | FMG Worlds - Full Show Recap + Placings Review 07.11.2025 1ч

  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
• 39 | 🥈 Sam takes 2ND in FMG ATHLETIC [+ FULL Worlds Show Breakdown] 26.10.2025 1ч 50мин

  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
• 38 | 2025 Bikini OLYMPIA Breakdown 15.10.2025 1ч 5мин

  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