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 personal agency and authentic expression are still yours to claim. And we show up better for the people around us when we remember that.

Be #AthleticButDefinitelyAPartyGirl

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

Coaching: The Intensive

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**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 tell you who Jennifer is one more time, I’m going to lose it!!!!!

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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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 (introduced in Parts 1 & 2) to meet yourself where you are.

Because when you have the knowledge and tools to adapt your training to your body’s capacity on any given day, your consistency and confidence both skyrocket.

Be #AthleticButDefinitelyAPartyGirl

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

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!

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

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” matters so much

Remember: Learning when to push harder and when to pull back is the ultimate flex.

Be #AthleticButDefinitelyAPartyGirl

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

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 needed to kill some time while waiting for my DoorDash order (the pulled pork sandwich I got was *chef's kiss*). 

xoxo,

Jennifer*

*Tim's #partygirl/#bossbabe alter-ego - she is the CEO who runs this shit

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

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 think of as your personal GPS for finding your “stress sweet spot” in your training: being challenged just enough so that you actually get stronger, but not so much that you’re walking around consistently feeling like you just got hit by a truck. We’ll go over common mistakes, specific applications, and how to know you’re doing it right, so that you can start practicing this skill at your very next workout.

Movement is medicine, and the magic is in the dosage. Find your sweet spot and watch your confidence take off.

Be #AthleticButDefinitelyAPartyGirl

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

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, but how to *transform* them so that you end up on top.

Whether you’re a newbie to fitness or looking to advance your skills in another arena, this episode is your playbook for being a boss-ass bitch.

Be #AthleticButDefinitelyAPartyGirl

-

Resources:

• "The Upside of Stress" by Kelly McGonigal

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

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 foundational lifting cues that’ll have you feeling a massive difference in your lifts immediately. 

Whether you’re newer to lifting or just feel like you’ve been going through the motions, this episode gives you the confidence to start lifting with main character energy. 

Strong is hot, bb. Let’s lift.

Be #AthleticButDefinitelyAPartyGirl

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho

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 autopilot was  sabotaging this client's goals—and how one simple practice helped him naturally self-regulate without feeling deprived. We'll chat about the concept of "pleasure ROI", delivering you a simple & actionable technique that will powerfully shift your relationship with food—starting today.

Whether you're pursuing body composition goals or don't give a fuck about the scale and simply want a healthier relationship with food, this technique works because it lives right at the intersection of pleasure and progress.

Be #AthleticButDefinitelyAPartyGirl

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

Coaching: The Intensive

Email Newsletter: Movement, Munchies, & Musings

Instagram: @timlandicho