Athletic But Definitely A Party Girl

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...

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...

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,...

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 ad...

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 und...

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 wher...

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...

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 spotlight...

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...

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...

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 larg...

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...

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 in...

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, an...

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 wh...

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 wh...

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 spinn...

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 h...

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, J...

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 stu...

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 co...

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 episo...

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 "...

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 f...