Athletic But Definitely A Party Girl

Here’s the reality that the “you just need more discipline” crowd consistently misses:Every behavior — good, bad, or pain-in-the-ass — exists because it’s trying to solve a problem. Brute force & white knuckling your way through will only get you so far before something in your system says “fuck you”... especially if you never take the time to understand the architecture underneath. If you find yourself struggling with a self-sabotaging habit, I share two counterintuitive questions with you that will unlock the beginning of deep change that actually sticks. The slow burn is a feature, not a bug.Be #AthleticButDefinitelyAPartyGirlLinks Mentioned:Related ABDAPGNon-Judgmental Awareness: Breaking All-Or-Nothing PatternsMake Love To Your Food: Mindfulness As An Underrated Dietary ToolKey Topics: all or nothing thinking, behavior change psychology, sustainable habit change, non-judgmental awareness, mindfulness, ambivalence in behavior change, motivational interviewing, nutrition coaching, root cause analysis, willpower vs strategy, self-sabotage patterns, identity-based habits, slow burn approachGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

No agenda today other than answering some listener questions I felt like answering.We get into the song that's currently sending me into the spiritual ether, a situation from years ago with a guy that had real chemistry and genuinely terrible timing, whether I permanently moved to California (hint: no), what era I'd say I'm in right now, and an answer about my Enneagram that took me somewhere I wasn't expecting.xo,HBIC @ ABDAPG HQKey Topics: enneagram 3 wing 4, growth era, healing era, gay dating New York City, bad timing relationships, John Splithoff Value, Kacey Musgraves Middle of Nowhere, open relationships, grief and identity, moving back to New York, adult relationship with parentsGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

The title is the description. Just hit play, okay?You got this, bb. <3Be #AthleticButDefinitelyAPartyGirlGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Slumber party in the boardroom!!!Sooo here's the thing: I am far from a dating expert. And yet... every time I open the floor for non-fitness questions, questions about my dating life inevitable come up. So I guess we'll answer some of those today.Today, I share about my Sex & The City pie chart, my pre-pandemic chaos, my year of disillusionment, my eat-pray-love year, and a people-watching moment in Central Park that made me realize what I actually wanted. (plus: an underrated green flag)xo,Jennifer**HBIC @ ABDAPG HQ Key Topics: gay dating, Sex and the City, personality types, eat pray love, shadow integration, dating in New York City, green flags in relationships, relationship green flags, people pleasing in dating, queer dating, dating standards, self-worth and dating, identity and relationshipsGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

What started as a conversation about food & mindfulness became something bigger: how do you actually break a pattern that's been running the show for years?I root the conversation in a client case study that shows why typical “influencer advice” about food often falls flat when pressure tested under real life conditions.We explore non-judgmental awareness — what it actually is, why lasting behavior change can’t exist without it, and why the three-minute exercise I'm leaving you with matters more than any macro target or meal plan ever could. Today lays the foundation for the five phases of breaking free from all-or-nothing patterns around food, which we’ll tackle next week.Be #AthleticButDefinitelyAPartyGirlP.S. I initially recorded this as a Part 1 of a series, which is why you hear my mention that... but the Part 2 evolved into something else that was much simpler! Peep it here: Habit Change Is Actually Foreplay (feat. Two Questions That Get You Unstuck)Resources:“The Inner Game of Tennis” by Timothy GallweyKey Topics: non-judgmental awareness, mindfulness, behavior change, all-or-nothing thinking, Inner Game of Tennis, self one self two, nervous system regulation, emotional eating, habit change, nutrition coaching, behavior patterns, neural pathways, flow stateGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Taylor Beebe is a 2x USA Powerlifting National Qualifier, strength coach, and nutrition coach who helps people get strong, stay in the driver's seat of their own process, and stop waiting for perfect conditions to begin.In this episode, we talk nutrition as stress management, the "addition not subtraction" approach to behavior change, and why the most powerful question a coach can ask is simply: "why?". We unpack what it actually looks like to help clients unlearn the belief that they don't have time — and why that belief is really about priorities, not schedules.We also go somewhere unexpected: what it felt like for Taylor to stand on a competition platform surrounded by women whose goal is to take up more space and get stronger instead of getting smaller — and why she thinks every human (yes, you) should do a powerlifting meet.This one is for anyone who's ever waited for perfect conditions, talked themselves out of a goal before they started, or needed a reminder that strong doesn't have to equal small.Be #AthleticButDefinitelyAPartyGirlLinks:Taylor's InstagramTaylor's Women's Health features:Feb 2026: Recommendations for Best KettlebellApr 2025: How Cycle Syncing Can Hinder Your ProgressDec 2023: Overcoming Imposter SyndromeKey Topics: powerlifting for beginners, strength training for women, nutrition coaching, stress management and nutrition, behavior change, body positivity, body neutrality, body image and strength training, USA Powerlifting, taking up space, women and weightlifting, coaching philosophyGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

A lot of people think mindfulness is just for the “spiritual” or a little too “out there” or “soft” to have any real efficacy as a dietary intervention. But what if I told you that bringing more mindfulness to your eating brings tons of benefits that you’re currently leaving on the table? Today, I share an anonymized client case study & explore what’s possible when you slow the f*ck down: Better digestion, improved nutrient absorption, emotional regulation, improved body composition (if that’s your goal), and most importantly, a healthier & more enjoyable relationship with food.I end with two practical (and helllla easy to implement) tools to start building your mindfulness muscle immediately.Nom nom, bb.Be #AthleticButDefinitelyAPartyGirlKey Topics: mindful eating, emotional eating, nervous system regulation, parasympathetic nervous system, rest and digest, mindfulness for weight loss, intuitive eating, eating behaviors, body composition, nutrition coaching, stress and digestion, mindfulness techniquesGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Look, babe. Your attention is your most valuable asset, and it also happens to be easy to manipulate if you're not careful.Today I'm riffing on how my own social media use has evolved over the past year & a half, the practices I've found most helpful, and the whole game I'm actively working on (even if imperfectly): staying connected without getting hijacked.Let's chat, bb.Links:Episode: Oh Sh*t, My Apartment's A MessKey Topics: social media addiction, attention economy, digital wellness, social media boundaries, doom scrolling, nervous system regulation, mindfulness and technology, screen time habits, personal responsibility, mental health and social mediaGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Four years of being on-screen fitness talent taught me a lot about my body. But the biggest lesson was actually about my mind.Today I'm pulling from my experience performing live workouts in front of multiple cameras and breaking down the one skill that allowed me to consistently show up at my best regardless of what state I walked in with.I connect it to two frameworks from the realm of flow states and tapping into peak performance states, and I end with a concrete practice you can start applying immediately — whether you're training, creating something that excites you, having a hard conversation, or taking a mundane lil' trip to the grocery store.Be #AthleticButDefinitelyAPartyGirlResources:My pinned IG post: Energy-Attention-IntentionOn-Camera ChaosIntrusive Thoughts While DyingMore Intrusive Thoughts...That Time I Choked On My Saliva...Tonal: The Ultimate Strength Training SystemBook: "Flow" by Mihaly CsikszentmihalyiBook: "The Power of Full Engagement" by Jim Loehr & Tony SchwartzKey Topics: intention setting, energy stewardship, attention, flow state, peak performance, on-camera talent, Tonal, live performance, Mihaly Csikszentmihalyi, Jim Loehr, Tony Schwartz, performance psychology, mindfulness, presence, nervous system, fitness professional, creative performance, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Last week, I talked to the Balance Seeker — the kind of person who definitely knows how to push themselves but doesn't have any other gear besides going all-out all the time. I introduced the concept of autoregulation — a necessary skill for fostering longevity in your training — and today we're tackling some common questions about it that I've fielded over the course of my career.Hot girls hone the skill of tuning into your body and knowing how to modulate your training accordingly in real time.Let's werk, bb.Be #AthleticButDefinitelyAPartyGirlLinks:The Lahu'i Foundation - flood relief for North Shore, O'ahuAutoregulation: The Key To Longevity In Your Training - last week's episodeGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

*clears throat*Step into my office. Bathrobe's on, I just did my skincare, and we're answering your non-fitness questions.We get into: what's next after Tonal (and why I'm in no rush), whether I'd ever do reality TV (lol), a rather interesting dating question, and a very exciting sneak peek at something I'm building that I've never said out loud before (until now).Also... did someone say merch? xo, Jennifer**HBIC @ ABDAPG HQLinks Mentioned:A Dating Debrief: The Two Things That Actually Matter - the episode where I tell the lawyer story lolKey Topics: post-Tonal, career transition, Imperfectly Relentless, identity level performance consulting, mentorship, reality TV, dating as a creator, The Real World, merch drop, podcast growth, spaciousness, creative freedom, brand building, office hours, non-fitness, party girl, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

The one's for the Balance Seeker — the person who definitely knows how to push but only has one gear. If high intensity is the only register you know (and anything less than that feels like quitting), this episode is for you.I'm breaking down what autoregulation is (hint: it's a necessary skill that allows you to train sustainably for years to come), along with a dead-simple framework and how to apply it: red, yellow, green (no safe word needed). One check-in before your session. One word to guide how you train that day. No more blowing past every signal your body sends you.Burning out because of "discipline" isn't a badge of honor. Let's make sure your training is actually serving the rest of your life.Be #AthleticButDefinitelyAPartyGirlLinks Mentioned:Miguel Alemar: From Underground Clubs to Underground GymsDr. Susie Reiner: Becoming More Human In The Age of A.I.Last year's autoregulation mini series:Part 1Part 2Part 3Key Topics: auto-regulation, balance seeker, red yellow green framework, readiness scale, reps in reserve, training intensity, burnout prevention, overtraining, mind body connection, intuitive training, recovery, periodization, all or nothing thinking, sustainable fitness, long-term training, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

None of us are exempt from the comparison trap — especially when we have more access than ever into other people's lives thanks to the internet. Today I explore scarcity mindset, privilege, and ego (and how a lot of people either misunderstand these things or talk about them carelessly), while sharing the uncomfortable truth about why part of me actually likes the comparison game. *gulp*I also reflect on what it feels like to process the end of a major chapter of my career (feat. a sneak peek of what's next) and close out with three super practical questions I ask myself when I catch myself in the comparison trap. Remember, babe: You can't be the baddest bitch version of yourself if you're constantly comparing yourself to other people. Mkay? ILYLinks Mentioned:Thread re: millennials & comparisonMy Tonal departure postEpisode: Oh Sh*t, My Apartment's a MessKey Topics: comparison trap, ego, privilege, scarcity mindset, abundance mindset, identity crisis, Tonal, grief, mortality, legacy, behavior change psychology, self-worth, social media, doom scrolling, mental health, millennials, generational wealth, energy stewardship, personal growth, party girl, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Last week's episode on the minimum effective dose approach got some great feedback as well as some follow-up questions that will make or break whether this approach actually works for you. So today, we're answering them!By the end of today's episode, you'll have a better understanding of the following concepts, how to apply them, & why they matter:Reps in reserveStimulating repsFatigue managementIsolation vs. compound movementsThis episode can definitely be listened to as a standalone but is best absorbed in conjunction with Part 1! Be #AthleticButDefinitelyAPartyGirlKey Topics: minimum effective dose, stimulating reps, reps in reserve, failure training, progressive overload, isolation exercises, compound movements, training volume, ambitious moderate, strength training, workout programming, pre-fatigue, muscle growth, nervous system fatigue, time efficient workouts, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Slumber party!!!It's February 2018. I've been in New York City for about seven months. I've been out of the closet for less than two years. What unfolded was a spiritual experience that I... didn't fully realize I was opting into. Oops.xo,Jenny**HBIC @ ABDAPG HQP.S. when I say I felt like a "kid in a candy shop with money to spend" when I first got to NYC, I'm referring to the breadth of experiences... not actual money. I was BROKE when I got to NYC lolOther episodes mentioned:Sexy Chia Pet Reflects on 2016The Mindfuck of Outgrowing Old AttractionsKey Topics: Valentine's Day, dating in NYC, coming out, gay dating, Grindr, existential crisis, outgrowing attractions, party girl storytelling, queer experience, identity, New York City, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

The past two weeks have been for The Reluctant Exerciser, and today we're shifting gears to The Ambitious Moderate — the person whose life is full, whose energy is limited, and actually likes having fitness be a part of it all but can't afford a lifestyle overhaul. You're not undisciplined. You just need an approach that fits the bandwidth you actually have.I'm breaking down the minimum effective dose for strength training: how many sets you actually need per muscle group per week, how to structure two full-body days that take 30-45 minutes, and how to systematically progress without wasting a single rep. Let's get after it, bb.Be #AthleticButDefinitelyAPartyGirlExtra Resources (Related ABDAPG Episodes):How hard to push (using RPE) How hard to push (using RIR)Method for tracking progressive overloadKey Topics: minimum effective dose, ambitious moderate, strength training, muscle growth, progressive overload, full body workout, sets per muscle group, training volume, dose response, workout programming, squat, hinge, push pull, compound movements, time efficient workouts, busy schedule fitness, new dad fitness, energy management, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

I came across an Instagram post that stopped me mid-scroll, and I haven't been able to stop thinking about it. It's about what happens when you start growing and your environment doesn't quite match who you're becoming yet.This one's a riff. No bullet points, no frameworks — just me processing what this brought up about my own journey, a growth spurt phase that forced me to set boundaries I'd never set before, and why the friction you feel when you start making bigger changes isn't necessarily a sign you're doing something wrong.Be #AthleticButDefinitelyAPartyGirlLinks:Building The Elite Instagram PostKey Topics: outgrowing friendships, social circles, leveling up, setting boundaries, people pleasing, internal locus of control, Building the Elite, special operations mindset, fitness journey, behavior change, social pressure, peer pressure, health and fitness lifestyle, solitude, personal growth, boundary setting, party girl, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

The sampler platter curated for the Reluctant Exerciser continues! We're covering two foundational paradigm shifts (once you see them, you can't unsee them), and two tactical items to try. One of them might be the most underrated way to add more genuinely enjoyable movement to your day without a single formal workout. The other one might sound super counterintuitive but gets you out of all-or-nothing thinking. Same vibes as last week — take what resonates, leave what doesn't. 'Cause it's a sampler platter you silly goose!Be #AthleticButDefinitelyAPartyGirlLinks Mentioned:SIT FIT by Amanda Wheeler (aka Wheels) - Registration closes Sunday, March 8th at 10am ESTPart 1: Bite-Sized Ideas If You Genuinely Hate ExerciseKey Topics: reluctant exerciser, exercise motivation, body image, paradigm shift, ritual versus obligation, movement snacks, NEAT, non-exercise activity thermogenesis, graded exposure, mindful movement, progressive overload, greasing the groove, body as living organism, fitness mindset, behavior change, self-care rituals, autopilot exercise, America's Next Top Model, diet culture, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

This one's for the reluctant exerciser — the person who knows they "should" move more but genuinely hates it. Last week I answered a listener question about this, but the question kept turning over in my head. I talked to my cousin about it. I posted a thread (for "research" purposes) that got 173 responses. And I realized: there's no one singular answer. So instead, I'm giving you a sampler platter of bite-sized ideas — take what resonates, leave what doesn't.We're covering: how to re-examine the role exercise plays in your life, the neuroscience of building new associations (neurons that fire together, wire together), and why not everything has to feel like a death sentence. Part 2 coming soon.Be #AthleticButDefinitelyAPartyGirlLinks Mentioned:Threads post (reformed Reluctant Exercisers)Eileen Gu Interview: Evidence Over AffirmationsLast week's Fitness Q&A episodeDr. Susie Reiner episode (exercise physiology + behavior change)Key Topics: reluctant exerciser, exercise motivation, neuroplasticity, neurons that fire together wire together, varying intensity, parasympathetic state, fitness mindset, behavior change, habit building, Eileen Gu, evidence over affirmation, Dr. Susie Reiner, exercise physiology, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Tech gremlins ate my Valentine's Day episode that I said I would get to you. They got my ass!!! I'm honestly too tired to re-record it tonight. So instead, you're getting a very honest voice note about where I'm at — including some real talk about identity whiplash, what it's like being back in an old environment (that reminds me of in-the-closet me) while being a whole adult with a life in NYC, and how our bodies remember more than we think. Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Today, I'm answering the following three listener questions:Is there a way to actually enjoy exercise, or am I just not that kind of person?How do I know if my program is actually working and that I'm not just spinning my wheels?How do I know when I'm genuinely tired versus just being lazy? I’m having a hard time understanding if I just need more discipline or if I’m actually under recovered.Each answer gives you an actionable framework and is rooted in real life examples. Let's get into it.Be #AthleticButDefinitelyAPartyGirlRelated episode: Track Your Sh*tSend Resources To Minnesota HereGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

No plan today, just vibes. I was supposed to tell you a chaotic Valentine's Day story, but we're punting that to next week for *top secret reasons*. Instead, you get this: a real-time deliberation about why I keep redownloading a certain dating app even though nothing ever materializes, why I think of dating the same way I think about qualified leads in business (lolll, I know), and where I'm actually at with dating right now (spoiler: very not grasping energy tbh). Also, I get a little sentimental at the end because it's Valentine's Day and I genuinely appreciate you being in my orbit. Thank you for giving me this space to be myself :)Happy Valentine's Day, you delectable human.xo, Jennifer**HBIC @ ABDAPG HQ (look at all those letters!!!)Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

This is the final part of our series on showing up when the honeymoon phase ends — and today I'm giving you the most tactical tool yet: the scalable action menu.This is the antidote to all-or-nothing thinking, which is what enables you to show up when your capacity fluctuates. Instead of ping-ponging between the extremes of going all-out or doing nothing at all, you're going to build a spectrum of actions that meet you exactly where your capacity is on any given day. I walk you through how to create your own menu across training, nutrition, and recovery — with real examples from my own life and client work. Because the goal isn't perfection. It's to show up, even when you're at a 3 out of 10.Be #AthleticButDefinitelyAPartyGirlSend Resources To Minnesota HereGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Hi bb :)This one's short, sweet, and straight from the snuggie. I wanted to try something fun: what if I actually treated this like a voice note I'd send a close friend? So I capped it at 10 minutes (yes, I am known to send a whole-ass private podcast episode to close friend lmao), and I riffed on three questions I've been consistently asking myself lately. Questions are spotlights that focus your attention, and these three have been running my life in the best way possible.xo, Jennifer*CEO @ ABDAPG HQ (yeah, it's a lot of letters...)Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

This is Part 3 of our series on showing up when the honeymoon phase ends — and today's lesson is straight from my client archives. I'm sharing a real coaching example of a client who was doing everything right until one off day made him feel like he'd blown his entire week, which *almost* tipped him back into his old patterns. The intervention was stupidly simple: shrink your time horizon. Instead of waiting for Monday to wipe the slate clean, what if every single day was its own fresh start? I'm also introducing the concept of the "bounce back rate" — because progress isn't about perfection, it's about how quickly you can reset and take the next rep.Be #AthleticButDefinitelyAPartyGirlKey Topics: fitness mindset, habit building, bounce back rate, clean slate policy, shrink your time horizon, next play mentality, calorie tracking, fat loss mindset, all or nothing thinking, behavior change, coaching, showing up imperfectly, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Today I'm joined by Dr. Miguel Almario — physical therapist, strength coach, and dance artist & educator based out of Seattle — and this conversation went places I didn't fully expect.We get into what it looks like to balance flexible structure with creative flow, how Miguel approaches programming for clients with wildly different lives and demands, and the principle that "more doesn't mean better — better is better." Then, what started as a conversation about training, rehab, and creativity evolved into real talk about cultural appropriation in dance, being children of immigrants, and what it means to build something while staying rooted. Ultimately, it all ties back to coaching, thriving, and genuine service. This conversation definitely stretched me as a host. I hope it stretches you too.Be #AthleticButDefinitelyAPartyGirlMore about Miguel:Miguel AlmarioThe Arete Project: Seattle Adult Dance Education Bridge Project 2026Join me in donating to the Immigrant Defense Network.Key Topics: dance education, cultural appropriation in dance, street dance, hip hop dance, breaking, flexible structure, minimum effective dose, coaching philosophy, Filipino American, children of immigrants, movement practice, physical therapy, strength training community thriving, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

This is Part 2 of our series on how to keep showing up when the honeymoon phase ends. Last week was about laying the mindset & perspective foundations, and today we're getting tactical. I'm breaking down why treating your health and fitness goals like a to-do list item keeps you stuck, and what to do instead: shift from tasks to skills. When you're able to deconstruct your larger goal into a series of skills you're building (rather than just an obligation to check off), the whole energy of the process shifts. I'm sharing: the difference between "avoid" motivation and "approach" motivationa real example involving a packed social calendar, too many drinks, and a skill you probably haven't thought ofand a challenge to take with you at the end.Let's rock, bb.Be #AthleticButDefinitelyAPartyGirlGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

I just got out of the shower, did my skincare, sprayed my fav scent on all the right places, and now I'm in my Snuggie ready to send you this voice note about boys. Pure slumber party energy — no teaching, no frameworks, just me recounting two very different dating experiences that taught me the same lesson: it really does come down to two essential things. I'm also sharing why I'm not stressed about finding someone right now, a tangent about what my substance addiction taught me about creativity, and a chaotic late-night phone call involving an edible and a Wall Street attorney. *insert upside down smiley face*xo, Jennifer**head boss babe @ ABDAPG HQ, freshly moisturizedKey Topics: dating advice, gay dating, values alignment, attraction, non-negotiables, dating in your twenties, internal family systems, parts work, New York dating, queer podcast, party girl podcast, relationship green flags, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

If you started the year hot and now you're in the slog — past the honeymoon phase but can't see the light at the end of the tunnel yet — this one's for you. I'm sharing the mindset that's carried me through a decade of coaching, building this podcast, and now helping my dad rebuild his health a year after his stroke: showing up imperfectly, but relentlessly. No fitness influencer bullshit or motivational cliches. Just real talk about what it actually takes to not tap out when the unsexy middle hits — and keep showing up anyways.This episode is all about the non-negotiable perspective shift that lays the foundation for the actionable tactics we'll cover in Parts 2 and 3.Be #AthleticButDefinitelyAPartyGirlKey Topics: honeymoon phase fitness, how to stay consistent, fitness motivation, imperfectly relentless, new year fitness goals, workout motivation, slog phase, behavior change, fitness mindset, habit building, stroke recovery fitness, showing up imperfectly, fitness for beginners, long-term fitness, ABDAPGGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Welcome to ABDAPG HQ, where your favorite sexy Chia Pet in a Snuggie is sending you a long voice note meandering through the 2016 trend taking over social media. What started as nostalgia turned into a reflection on how the trajectory of my life changed in a single day that year — and why presence (not grasping) is what actually carries us through uncertain times. This one's chaotic, cozy, and unintentionally delivers a little bit of medicine. Slumber party energy only!!!!!!!!xo,Jennifer*  *head boss babe @ ABDAPG HQKey Topics: 2016 nostalgia trend, 2026 is the new 2016, party girl podcast, LGBTQ podcast, queer storytelling, gay podcaster, fitness podcast, strength coach podcast, cozy podcast episode, stream of consciousness, chaotic storytelling, flow state, Inner Game of Tennis, presence practice, mindfulness for anxious times, healthy escapism, social media trends, ABDAPGTim's 2016 Nostalgia Post - fair warning: the extremely long shorts are a jump scare LOL. This was before I embraced the 5-inch inseam life :)Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Today I'm breaking down three training variables you can manipulate when pain shows up in the gym, along with specific examples that show them in action. All while wrapped in a fuzzy blanket burrito (don't judge). This isn't about irresponsibly pushing through pain or babying yourself into fragility. It's about finding manageable and safe entry points that keep you training while your body heals - because it's definitely possible to still build resilience and stay consistent without spiraling into "I'm broken" territory. Plus: the tipsy push-up test for movement ownership (NOT a recommendation, just pure illustrative purposes hehe).Be #AthleticButDefinitelyAPartyGirlDisclaimer: I speak on this through a coach's lens, not a clinician's. This isn't medical advice. If you're dealing with persistent pain, please work with a qualified healthcare provider.-Key Topics: injury modification, training with pain, load management, tempo training, range of motion, progressive overload, strength training, rehab strategies, pain-free training, exercise modification, biomechanics, coaching strategiesGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

I get it. It can be scary to approach the new year with hope — whether you have concrete goals or not — when you've been burned by disappointment in the past.In this episode, I answer a listener's question and riff on my belief that hope isn't something you either have or don't (that's a fixed mindset, babe). It's a muscle we actively strengthen through reps, even when things look bleak. I share how I've approached this as a coach over the past decade, plus three practical tools you can start using immediately to build your "hope" muscle and maintain forward momentum.Remember: hope isn't about bypassing your anger, sadness, or frustration. It's choosing to cultivate agency alongside those feelings.And as it turns out, consciously choosing to build that muscle might be more important than ever.Be #AthleticButDefinitelyAPartyGirlGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

What if the structure in your life could amplify freedom instead of feeling like a cage? Deanna Gallicchio, a registered dietitian (RD), joins me for a conversation that's equal parts nutrition wisdom and unfiltered hot girl banter—because that's exactly what nutrition conversations need more of.We get into some of the drivers behind disordered eating, borrowed goals that keep you spinning, and structure that restricts versus structure that supports. Deanna shares why focaccia bread at 10pm is part of her muscle-building protocol, how healing your relationship with food is outcome-driven work (not hippie-dippy feelings), and why radical honesty about what you actually want matters more than any meal plan. Plus: performing for external validation, the nervous system underneath all your food choices, and why tracking every single thing could potentially miss the entire point.This episode is messy (in the absolute best way), vulnerable, hilarious, and packed with practical frameworks for navigating the holidays without spiraling. Whichever ABDAPG listener archetype you fall under, Deanna has wisdom for you.Be #AthleticButDefinitelyAPartyGirlMore on Deanna:InstagramWebsiteAdditional Resources:Erin DeMille: Instagram + WebsiteABDAPG Series: Autoregulation? Who Is She? (Part 1-3)Key Topics:intuitive eating, registered dietitian, nutrition counseling, body image, disordered eating recovery, holiday eating strategies, food freedom, macro tracking, performance nutrition, nervous system and eating, behavioral nutrition, diet culture, food relationship, emotional eating, nutrition psychology, binge eating support, flexible dieting, sustainable nutrition, eating disorder recovery, self-worth and body imageGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

The holidays can amplify grief in ways that catch you completely off guard. Dr. Mekel Harris returns to help you navigate loss during a season that demands presence, celebration, and energy you might not have. Mekel gets real about her own journey and breaks down why radical honesty matters more than any framework, how self-preservation differs from self-care, and why your body knows what's happening long before your mind catches up.Whether this is your first holiday without someone or your thirteenth, Mekel offers micro-practices you can use anywhere to check in with what's true right now. She reframes boundaries and shows how grief can become a portal that opens you up to more life—if you let it. Be #AthleticButDefinitelyAPartyGirlDr. Mekel Harris:Instagram: @drmekelWebsite: https://www.growwithbloomwell.com/ Resources mentioned:"The Body Keeps the Score" by Dr. Bessel van der KolkPermission To Not Be Okay: Navigating Self-Care In The Face of Grief with Dr. Mekel HarrisKey Topics:grief during holidays, navigating loss, holiday grief support, radical honesty, self-preservation vs self-care, grief counseling, boundaries and grief, nervous system and grief, body keeps the score, holiday season mental health, bereavement support, grief psychologist, processing grief, surviving holidays after loss, grief recovery, trauma and grief, somatic grief work, emotional regulation, grief therapy, coping with lossGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Slumber party!!!!!!It's the end of year, and lots of us are thinking about what energy we're bringing into the new year... and by extension, what we're outgrowing and leaving behind. Today I'm digging into the archives to share some reflections about two gentlemen from a prior chapter and what happens when you realize you've completely outgrown your old attractions.xo,Jennifer**Tim's #partygirl/#bossbabe alter-ego & HBIC at ABDAPGKey Topics: personal growth, gay dating, self-worth, letting go, end of year reflection, claiming power, emotional evolution, queer identity, coming out journey, perspective shiftsGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

The holidays are chaotic enough without adding fitness pressure on top. Today, I'm sharing three health-and-fitness ideas (not to-do list items) that have helped me and my clients stay grounded & sane when everything else feels scattered or overwhelming: one nutrition piece, one movement piece, and one perspective piece that'll potentially change your whole relationship with this stuff.Simplicity. Spaciousness. Permission to let the season be what it's gonna be.Be #AthleticButDefinitelyAPartyGirlFun shit:Tacit by AēsopHand Portion MethodKey Topics: holiday nutrition, intuitive eating, movement mindset, self-compassion, eating anchors, flexible dieting, nervous system regulation, sustainable habits, holiday wellness, emotional regulation, mindful eatingGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Umm... the only way you'll know what's on the list is to hit 'play', you silly goose!!!!!Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

On the surface, it seems like training, pain science, creativity, and dance have little in common. Miguel Almario is here to shift your perspective.As a physical therapist, strength coach, and dance artist & educator, Miguel breaks down how your body's wisdom lets you bend without breaking when life happens and how environment and community are often overlooked (yet essential) when it comes to building sustainable health.Pain doesn’t always equal damage. Stress doesn't distinguish between mental and physical load. And stripping things down to their core fundamentals is what allows you to access your creativity.If you’re feeling trapped in your head and wanna get back into your body, Miguel teaches you how to find your rhythm — even if you don’t consider yourself a dancer.Be #AthleticButDefinitelyAPartyGirl-More on Miguel:InstagramThe Arete Project-Key Topics:pain science, stress management, cumulative stress load, chronic pain, mind-body connection, somatic practice, dance for beginners, movement practice, physical therapy, strength training, bottom-up approach, nervous system regulation, capacity building, sustainable fitness, body awareness, creative practice, environmental factors in health, community and health, holistic wellness, injury preventionGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Sooo… I crashed out. QUITE hard.Today, we’re riffing on the not-at-all-glamorous side of intimacy — being fully seen in our mess, receiving help when we really need it, and releasing the identity of “having it all together”.(Content warning: this episode contains discussions of mental health, substance dependency, & self-harm ideations. Please practice discernment as you listen to this episode. If anything in particular feels triggering, I encourage you to step away from this episode, take a moment to ground yourself, and come back when you are in a more resourced place. For any immediate crisis, please call the Suicide & Crisis Lifeline at 988)-National Coming Out Day PostGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Dr. Susie Reiner—exercise physiologist, professor, and consultant to fitness tech startups—has spent her career studying what actually makes people stick with exercise. Spoiler: tech is great, but you still gotta be in the driver’s seat.We dig into the messy reality of living in an increasingly quantified world, and why tuning into your subjective well-being (literally just asking yourself "how do I feel?”) is still more important than ever.We cover:Why data creates awareness but never creates changeBuilding a decision hierarchy where you're actually in chargeThe case for strategic breaks from tracking (even if it kills your streak)How AI is democratizing sports science—and where it still can't touch human judgmentWhat "neck-down physiologists" get wrong about exercise adherenceWhether you're drowning in metrics or avoiding them entirely, Susie offers frameworks for making technology your collaborator rather than your boss.Be #AthleticButDefinitelyAPartyGirl-More about Dr. Susie Reiner:IG: @susiereinerphdLinkedIn: https://www.linkedin.com/in/susiereinerphd/ Theory Ex Performance: https://www.theoryexperformance.com/ Can You Trust Your Readiness Score? (IG Reel): https://www.instagram.com/reel/DPB5A1KjhLo/?igsh=a3dyeWlpZTA3ZzEyResources:The Rise of Intuition-Based Wellness (IG Reel): https://www.instagram.com/reel/DO6t3VcAaBD/?igsh=MWUxbjM4bGMyem54cA==Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

I get it, babe. There are days when you show up to your workout, and it just doesn’t feel great, despite your best efforts.When that happens, it can be easy to spiral into some not-so-fun places, which is why today’s pep talk is exactly what you need.Whether it’s a brief explanation about how your physiology works, or some basic expectation-setting reminders to help get your mind right, these four things will keep you level-headed on those less-than-stellar days so that you can continue showing up to the process.Be #AthleticButDefinitelyAPartyGirl -Related ABDAPG episodes:Autoregulation? Who Is She? (3-part series)From Underground Clubs to Underground Gyms: How Humans Thrive In Challenge with Miguel Alemar (timestamps: 23:25-27:35)Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Dr. Mekel Harris, licensed psychologist and author of "Relaxing Into the Pain," breaks down why grief isn't something to fix or get over—it's something to companion for life. She redefines self-care in a way that’s accessible — no matter where you are in the grieving process — and explains why "relaxing into the pain" versus fighting it creates less suffering over the long term.Here’s what we explored:The difference between grief & mourning—and why it mattersReframing self-care when traditional approaches feel impossibleThe lifelong nature of grief and why it’s actually liberatingPractical strategies for supporting someone who's grieving (hint: keep showing up)Why allowing yourself to just "be" is the real work of griefWhether you're navigating loss yourself or supporting someone who is, this conversation offers permission to honor the complexity of your experience without trying to “optimize” your way through it.Be #AthleticButDefinitelyAPartyGirl-More about Dr. Mekel HarrisIG: @drmekelConsulting: https://www.growwithbloomwell.com/Speaking engagements: [email protected] a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Some low-pressure musings around purpose — the ultimate (& completely legal) performance-enhancing drug.Taking what often feels like an intimidating esoteric concept and boiling it down into something accessible that you can actually do something with :)okay byeee!!xo,Jennifer, the gay philosopher~-Keywords:podcast, purpose, self-discovery, emotional intelligence, personal growth, guest episodes, reflections, values, mental health, introspectionGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

From growing up as a Dominican kid in the Heights, to immersing himself in the NYC 80’s club scene, to now owning one of the coolest gyms in the iconic West Village, Miguel Alemar is one of the most New York motherf*ckers I know (along with being a true embodiment of Athletic But Definitely A Party Girl and one of my best industry friends).In this conversation, we cover:The recipe for magnetism Auto-regulation: his simple tool for consistency without burnoutBalancing priorities as a dad and business ownerRed flags vs. green flags for evaluating fitness content on social mediaWhy he believes humans thrive when challengedWhether you're looking for street smarts or performance science, this episode has you covered.Be #AthleticButDefinitelyAPartyGirl__More on Miguel:Miguel's IG: @strengthguy1METL Performance: @metlperformanceExample IG accounts with "green flag" criteria:Sohee Lee: @soheefit Shana Minei Spence: @thenutritionteaKristina Centenari: @kristina_centenariBen Carpenter: @bdccarpenter Mike Israetel: @drmikeisraetel These creators consistently provide nuanced, evidence-based content without fear tactics or oversimplification.Related ABDAPG episodes:Autoregulation? Who Is She? (Parts 1-3)The Nutrition Phase That Most People Skip (& Why It Backfires)Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

When it comes to pursuing a body change goal (fat loss or muscle gain), there’s an order of operations that needs to be followed in order to minimize downsides and maximize upsides. Unfortunately, the vast majority of people miss the foundational step (huge mistake), leading to not-so-fun consequences. In this episode, I share a simple three-part framework that breaks down the physiological, psychological, and practical benefits of building proper nutritional infrastructure before pursuing more aggressive goals.Whether you’re looking for efficiency with your goals, permission to reject extremes, or a sustainable relationship with nutrition that lasts long-term, this Technique Tuesdays with Tim episode shows you how.Be #AthleticButDefinitelyAPartyGirlP.S. Somewhere after the 11:00 mark, I accidentally use the term "metabolically flexible" when the term I meant to use was "metabolically responsive". UGH. Mistakes are so annoying, girls. Anyways, oops. Metabolic flexibility is something else :)-Resources:Simple portioning for protein, fruits, & veggies: https://www.precisionnutrition.com/calorie-control-guide-infographicRelated ABDAPG episodes: Simplifying Protein: No Food Scale Required (Part 1)Simplifying Protein: No Food Scale Required (Part 2)The Pleasure ProtocolGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

They’re in a cold plunge.I’m in a candle-lit, eucalyptus-and-lavender-scented contrast shower listening to a sultry R&B playlist. Our recovery game is not the same.Look, if bro wellness culture resonates with you, then more power to you! But if it doesn't, this episode is your permission slip to do what you need to do to make this health & fitness thing work for YOU. Even it looks different from the most dominant voices in the space.Suffering doesn’t equal virtue, and pleasure doesn’t equal weakness. Your consistency might skyrocket once it clicks ;)xo,Jennifer (the Elle Woods of bro wellness podcasts)Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

It's back-to-school season, and as we collectively settle into creating more structure in our lives, the urge to optimize everything is real.But here's why chasing every biohack, supplement, and productivity tip actually backfires - and what to focus on instead.In this unedited installment of Technique Tuesdays with Tim, I break down why resource constraints force strategic choices in health and fitness. From nutrition to recovery, I share my own actual real-life examples of focusing on the few things that move the needle the most — eliminating the need to optimize everything else.Be #AthleticButDefinitelyAPartyGirlResources:Jordan Syatt IG reel ("POV: You're dumb enough to drink water in 2025"): https://www.instagram.com/reel/DOBn0-DDh7o/?igsh=MWR6ZHJ3M2hlc2thdQ==Book recommendation: "Essentialism" by Greg McKeownKey topics: Strategic resource allocation, avoiding social media overwhelm, identifying your biggest dial-movers, why sleep beats all the recovery hacks combined.Perfect for anyone feeling scattered by endless optimization advice or wanting to lock in for fall without burning out.Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Strap in for some intimate & entertaining weekend story time where I explore the social dynamics of non-gay people in gay spaces and gay people in non-gay spaces.The main point is that straight people in gay spaces need visitor badges!!!There’s also a bit of tangential fitness stuff in the very beginning, but rest assured that this is not a fitness episode :)xo,Jennifer, the hot gay anthropologistP.S. I really do think that I would crush it as a straight man. Alas, proof that sexuality is not a choice…Got a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

Look, babe. Being a bad bitch isn't easy, but someone's gotta do it.And that someone is YOU.As part 3 of this mini-series, this installment of Technique Tuesdays with Tim gives you one simple practice that turns your wins into evidence that you’re actually crushing it.It’s deceptively simple and surprisingly powerful.Hit play already, damn it.Be #AthleticButDefinitelyAPartyGirl-Resources:"Switch: How to Change Things When Change Is Hard" by Chip & Dan HeathGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho

I recorded this episode because I needed to kill time while waiting for my rice cooker to finish up, so naturally I went on some tangents. What started with rice being the MVP (shout out to my Filipino upbringing) somehow led to me refuting the f*ck outta all-or-nothing thinking (trust me: I've lived it, and there’s a better way). Plus, a tiny piece of my AI workflow that I've actually been enjoying a ton.Also, don’t mind the construction you hear in the background… I forgot my window was open, and I live in New York City LMAO (it does feel appropriately chaotic for this episode though)Resources:Shifting out of all-or-nothing thinking: https://www.precisionnutrition.com/pause-button-mentalityGot a question or topic suggestion? Send me a text, bb!Instagram: @timlandicho