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 #AthleticButDefinitelyAPartyGirl

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Coaching: The Intensive

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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!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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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 #AthleticButDefinitelyAPartyGirl

Key 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, ABDAPG

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

Coaching: The Intensive

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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 #AthleticButDefinitelyAPartyGirl

More about Miguel:

• Miguel Almario
• The Arete Project: Seattle Adult Dance Education 
• Bridge Project 2026

Join 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, ABDAPG

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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" motivation
• a real example involving a packed social calendar, too many drinks, and a skill you probably haven't thought of
• and a challenge to take with you at the end.

Let's rock, bb.

Be #AthleticButDefinitelyAPartyGirl

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

Coaching: The Intensive

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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 moisturized

Key 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, ABDAPG

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 #AthleticButDefinitelyAPartyGirl

Key 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, ABDAPG

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 HQ

Key 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, ABDAPG

Tim'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!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 #AthleticButDefinitelyAPartyGirl

Disclaimer: 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 strategies

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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 #AthleticButDefinitelyAPartyGirl

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho