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? ILY

Links Mentioned:

• Thread re: millennials & comparison
• My Tonal departure post
• Episode: Oh Sh*t, My Apartment's a Mess

Key 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, ABDAPG

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 reserve
• Stimulating reps
• Fatigue management
• Isolation vs. compound movements

This episode can definitely be listened to as a standalone but is best absorbed in conjunction with Part 1! 

Be #AthleticButDefinitelyAPartyGirl

Key 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, ABDAPG

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 HQ

P.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 lol

Other episodes mentioned:

• Sexy Chia Pet Reflects on 2016
• The Mindfuck of Outgrowing Old Attractions

Key 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, ABDAPG

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 #AthleticButDefinitelyAPartyGirl

Extra Resources (Related ABDAPG Episodes):

• How hard to push (using RPE) 
• How hard to push (using RIR)
• Method for tracking progressive overload

Key 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, ABDAPG

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 #AthleticButDefinitelyAPartyGirl

Links:

• Building The Elite Instagram Post

Key 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, ABDAPG

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 #AthleticButDefinitelyAPartyGirl

Links Mentioned:

• SIT FIT by Amanda Wheeler (aka Wheels) - Registration closes Sunday, March 8th at 10am EST
• Part 1: Bite-Sized Ideas If You Genuinely Hate Exercise

Key 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, ABDAPG

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 #AthleticButDefinitelyAPartyGirl

Links Mentioned:

• Threads post (reformed Reluctant Exercisers)
• Eileen Gu Interview: Evidence Over Affirmations
• Last week's Fitness Q&A episode
• Dr. 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, ABDAPG

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

Today, I'm answering the following three listener questions:

1. Is there a way to actually enjoy exercise, or am I just not that kind of person?
2. How do I know if my program is actually working and that I'm not just spinning my wheels?
3. 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 #AthleticButDefinitelyAPartyGirl

Related episode: Track Your Sh*t

Send Resources To Minnesota Here

Got a question or topic suggestion? Send me a text, bb!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho