Athletic But Definitely A Party Girl

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...

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...

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 ...

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, psyc...

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...

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...

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 anthro...

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 - Re...

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...

Everywhere we look online, there’s performative confidence — chest-thumping bravado and posturing that feels hollow. And idk about you, but it gives me the ick. So how do we cultivate the kind of confidence that doesn’t have to be show-y or loud? The kind that feels grounded, stable, and that you can take with you when your head hits the pillow at night? Today’s Technique Tuesday with Tim gives yo...

Slumber party!!!!!!!! Grab a bev for some storytime as Tim dives into his fitness origin story from twelve years ago: how his collapsing worldview, identity crisis, and chronic pain were a catalyst for change why his first email exchange with his very first coach was so powerful how his progress was much slower than others in the same coaching program the simple phrase & key perspective shift...

When things feel out of control, one of the most powerful questions we can ask ourselves is:     “Who do I want to be?” This installment of Technique Tuesdays with Tim breaks down the process of identity embodiment — a crucial concept to understand, since all lasting behavior change happens at the identity level. As the world continues shifting around us, it's worth remembering that your pers...

**neurodivergence has entered the chat** Take a peek into my topsy turvy brainwaves as I go on tangents about ethically using A.I. as a creative collaborator, macrodosing not having kids by doing whatever I want all the time,  going on solo dates, and the very on-brand "oh shit" moment that started my online coaching career. Cheers to the weekend, girlie pops. xo, Jennifer* *if I have to...

We’ve all had sh*tty & less-than-perfect days — whether we’re sleep deprived, stressed out, or just managing all of life’s chaos — that can make consistency with training feel like an uphill battle. In this final installment of this 3-part series, today’s Technique Tuesdays with Tim episode explains how consistency actually gets EASIER when you know how to use your autoregulation tools (introd...

Tim riffs on navigating creative blocks, why being gay in NYC is bad for your self-esteem, experiencing rejection, and what really makes someone sexy. There's also some takeaway in here about consistency that can be applied to your fitness journey, but that's definitely beside the point. Got a question or topic suggestion? Send me a text, bb! Instagram: @ timlandicho

This installment of Technique Tuesdays with Tim introduces another tool for finding your “training stress sweet spot” called Reps In Reserve (RIR).  This episode covers: how to apply this to your training (along with common mistakes)  why going to failure all the time isn’t actually the badass move you think it is (and when it IS a smart & strategic move) and why the concept of “body literacy”...

Slumber party with the girls!!!!!!!!! Go down memory lane with me as I get nostalgic and shoot the shit about navigating my chaotic-ass mid-20s in NYC as a newly out gay man - the weekly going out itinerary, questionable choices in men, and balancing it out with my weekend coaching schedule at the time. Yes, I feel exhausted just thinking about that era. Also, I recorded this episode because I nee...

Ever hear the phrase “Listen to your body”, but have no idea what it actually means? This installment of Technique Tuesdays with Tim is here to change that by breaking down a concept called “autoregulation”. While it sounds fancy schmancy, its applications to your training can actually be pretty simple. The specific tool we cover today is called Rate of Perceived Exertion (RPE), which you can thin...

Anytime you’re leveling up in a particular skill set — fitness included — fear is an inevitable part of the process. What a mood killer :/ So how do we move through it? This installment of Technique Tuesdays with Tim draws on a concept from one of Tim’s favorite performance psychology books. Combined with some personal storytelling, this episode walks you through not just how to face those fears,...

If you’ve ever looked at someone lifting on TikTok or Instagram and thought to yourself, “Damn, I wish I could do that…” Then this episode is for you. This installment of Technique Tuesdays with Tim starts with a little pep talk about what it takes to actually start getting good at this fitness thing (hint: where you are right now is the perfect starting point!), followed by a breakdown of two fou...

What if the secret to healthier eating habits isn't about restriction (like many of us have been conditioned to believe), but about actually extracting MORE pleasure from your food? This installment of Technique Tuesdays with Tim explains a mindful eating technique through a detailed case study highlighting a breakthrough moment with one of his nutrition clients. Tim breaks down how eating on...

We've all been there: when life feels chaotic and taking care of yourself feels impossible.  And here’s the most cruel part: the times when we need self-care the most are often when it's hardest to do. In this episode, Tim shares a bit about his own experience and breaks down the two most unhelpful things we tend to do when struggling (spoiler: we've all done them) and shares the re...

In response to some requests to get to know more of Tim as a human (and not just as a coach), Tim dives into his origins - no filter, all heart, pure storytelling. He opens up about growing up as a Filipino kid in the Bay Area, as he recounts lessons he’s learned from his parents who immigrated from the Philippines, how the struggle to understand his identity as a Filipino-American led to his abil...

Coach hat off. #partygirl hat & human hat on. To celebrate his birthday, Tim* shoots the shit and whisks you away on a magic carpet ride as he recounts one of the most delectable weeks of his life. From flying on a private jet over the Statue of Liberty, to his top tier jungle shower set-up, to popping his contrast therapy cherry, to a stellar staycation right here in NYC. Plus, the Filipino c...

Look, babe. If you wanna make real, actual progress in the gym, vibes alone aren't gonna cut it. You've gotta be tracking your shit. It's the only way to know whether you're actually making progress or just spinning your wheels. The thing is: most people either baby themselves (wasting time and effort) or progress too aggressively (hello, injury risk). This installment of Techn...