Athletic But Definitely A Party Girl

Tim Landicho
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Tim Landicho — strength coach, nutrition coach, and candidate for a master’s in performance psychology — is here to revolutionize how you think about fitness. Through an irresistible blend of performance science and slightly unhinged gay brunch vibes, Athletic But Definitely A Party Girl (#ABDAPG) cuts through industry noise to deliver transformative fitness wisdom for those who've always felt like outsiders in the wellness world. With a decade of coaching experience and a healthy dose of nightlife research, Tim demonstrates that finding a balance between discipline and pleasure isn't just possible — it's necessary. Consider this your high-performance handbook for living your best life. Be #AthleticButDefinitelyAPartyGirl

  1. 1 day ago

    GSB’s Report: Why "Discipline Over Motivation" Grinds My Gears

    Grad School Barbie (GSB) is wrapping her first month of grad school!!!  So we’re starting a new monthly series where I riff on whatever concept felt most alive for me over the past month of school... because the riffing helps me learn this shit better (#reps), while also giving you some practical performance psych concepts that you can apply to your health & performance journey. Win-win. This month, the topic is… *drum roll please* Motivation (plus, what actually makes life meaningful). We talk about what intrinsic motivation is, how to cultivate more of it, why I really don’t love the phrase “discipline over motivation” (crucify me, I'll be fine), and why I believe that health is inherently political (*gasp*). Come have a drink with GSB. It’s fun, I promise :) Be #AthleticButDefinitelyAPartyGirl P.S. The quote towards the end ("Hope is a practice") is by Mariame Kaba. #citeyoursources Key Topics: self-determination theory, intrinsic motivation, extrinsic motivation, autonomy competence relatedness, The Upside of Stress, Kelly McGonigal, psychology, sport psychology, performance psychology, sport and performance psychology, stress mindset, discipline vs motivation, behavior change, interoception, nutrition skills, social determinants of health, team culture, Mariame Kaba, meaningful life Got a question or topic suggestion? Send me a text, bb! Email Newsletter: Movement, Munchies, & Musings Instagram: @timlandicho

  2. 3 Sept

    Building Systems That Actually Amplify Your Life (Instead of Making It Feel Like a Prison)

    Having really good systems in place is one of those essential things in your health & fitness that allows you to stay on track with your goals while also giving you your life back. It’s what allows for both structure & flexibility to co-exist so that when life bends, you don’t break. Today I’m covering three qualities of really great systems: they meet you where you’re at & match your actual capacity, they have enough buffer room to absorb unpredictability, and they iterate over time. I walk you through what each of those looks like in practice with plenty of examples in the realms of training, nutrition, and creativity. Let’s sexify those systems, bb. Be #AthleticButDefinitelyAPartyGirl  Episodes Mentioned:  Borrowing Confidence for Your Health & Fitness Journey (Why Self-Efficacy is Task-SpecificPerfectionism Got Me Again (& How I’m Moving Through It)Key Topics: systems thinking, Thinking in Systems, Donella Meadows, Atomic Habits, James Clear, workout consistency, minimum effective dose training, full body split vs bodybuilding split, training volume distribution, 10 minute workouts, habit formation, all-or-nothing thinking, adherence rate, capacity management, food journaling, sustainable fitness Got a question or topic suggestion? Send me a text, bb! Email Newsletter: Movement, Munchies, & Musings Instagram: @timlandicho

  3. 27 Aug

    Pillow Talk: Grad School Barbie, My Silly Goose Crisis, & Flirting With Straight Girls at My Gym

    Slumber party!!!!!! I’m wrapping my second week of grad school, I’ve set up a bonfire inside of my bedroom, and we have to discuss some very important agenda items today. Don’t be boring. Press play. Or else… xo Related Episodes: From Government Property To Fully Sovereign: Timothy August on Armor, the Body, and What Freedom Actually CostsKey Topics: gay men and gym culture,, grad school life, sport and performance psychology, sports psychology, mindfulness practice, notice and name, flow state, present moment awareness, gay identity, coming out journey, queer self-expression, straight passing, gaydar, gym culture, dating and attraction, personal style, gay men in fitness, San Diego, Bay Area life, silly goose energy, self-awareness, environmental design for state change, casual gay podcast, hot girl podcast Got a question or topic suggestion? Send me a text, bb! Email Newsletter: Movement, Munchies, & Musings Instagram: @timlandicho

  4. 20 Aug

    Borrowing Confidence for Your Health & Fitness Journey (Why Self-Efficacy is Task-Specific)

    Today we’re talking about a concept that’s crucial in shaping the level of effort & persistence that you bring to your goals:  Self-efficacy. We talk about what it is, but we also talk about how your level of self-efficacy can vary based on the specific area of your life: professional, recreational, relational, etc.  Most importantly, we talk about how to start cultivating a greater sense of self-efficacy in your health & fitness journey by “borrowing” some confidence from another area of your life that you’re crushing. Let’s get it, bb. Be #AthleticButDefinitelyAPartyGirl Got a question or topic suggestion? Send me a text, bb! Email Newsletter: Movement, Munchies, & Musings Instagram: @timlandicho

  5. 28 Jul

    What an Identity Upgrade Actually Feels Like from the Inside

    When we talk about sustainable, long-term behavior change, what we're actually talking about is something much deeper & more fundamental: identity change. I'm in my final week of my NYC apartment's lease, and the mid-move chaos is a perfect tangible representation of what it feels like to be smack dab in the middle of the identity change process: kiiinda disorienting. We go deep on this one, touching on the following topics (baked into some personal storytelling) and how they relate to stepping into a more expanded version of yourself: Systems thinking, self-organization, neuroplasticity, and self-perception. If you're looking for an episode that represents the essence of this whole podcast, this one is it. Be #AthleticButDefinitelyAPartyGirl Related Episodes:  Perfectionism Got Me Again (& How I'm Moving Through It)Key Topics: identity change, identity upgrade, sustainable behavior change, self-perception, self-concept, systems thinking, self-organization, spontaneous self-organization, neuroplasticity, neural pathways, nervous system regulation, organizing principle, executive function, personal transformation, life transitions,  cross-country move, fitness and identity, performance psychology, personal development, the messy middle, becoming who you're becoming Got a question or topic suggestion? Send me a text, bb! Email Newsletter: Movement, Munchies, & Musings Instagram: @timlandicho

  6. 23 Jul

    The 2 Sleep Habits Helping Me Through Chaos (No Supplements Required)

    I've talked about programming, training execution, nutrition, mindfulness, and mindset on this podcast... but I've never made a dedicated episode about sleep. Which is wild, because sleep is arguably the foundation of all of it. I'm not giving you the supplement stack. I'm not lecturing you about blackout curtains or room temperature (those matter, but you can Google them). Today I'm sharing the two stupidly simple practices actually helping me sleep during what feels like one of the more chaotic stretches of my life. Both are accessible AF. Both are free. Both work by training a skill I don't hear enough people talk about: downregulation. We also walk through how to know when you're actually breaking free from a counterproductive pattern. Go get some shuteye, bb 3 Be #AthleticButDefinitelyAPartyGirl Related Episodes: Perfectionism Got Me Again (& How I'm Moving Through It)Key Topics: sleep tips, sleep hygiene, nervous system regulation, down regulation, overstimulation, phone use before bed, grayscale mode iPhone, digital minimalism, habit stacking, mindful moments, present moment awareness, adaptive routines, sleep during life transitions, sustainable wellness habits, growth mindset, fixed mindset, circadian rhythm, performance psychology Got a question or topic suggestion? Send me a text, bb! Email Newsletter: Movement, Munchies, & Musings Instagram: @timlandicho

  7. 20 Jul

    Solo Dates and The Attention Spotlight: On Presence, Whimsy, & Being a Bad Bitch

    I'm back on my solo date b******t — and today I'm yapping about it :) If you've ever felt weird about eating alone in public, sitting at a bar solo, or taking yourself out on a Friday, this one's for you. I recap two recent solo dates (one in San Diego, one in New York) and share the one thing I use to anchor myself so that the social anxiety gremlins don't take the wheel. We get into the attention spotlight — how what you focus on shapes what you can perceive, which quite literally shapes your experience of reality — and why redirecting your attention from "How am I being seen?" to "What am I actually enjoying?" changes the whole experience. Be #AthleticButDefinitelyAPartyGirl Related Episodes: The Sex & Sunshine Era: San Diego Recap + Big Life Update Key Topics: solo dates, solo dining, social anxiety, dining alone in public, self-dating, mindfulness practice, present moment awareness, attention and perception, focal point practice, sensory presence, whimsy, delight as a practice, self-love, quality time with yourself, self-relationship, dating yourself, hot girl solo activities, New York solo date, San Diego solo date Got a question or topic suggestion? Send me a text, bb! Email Newsletter: Movement, Munchies, & Musings Instagram: @timlandicho

  8. 17 Jul

    Perfectionism Got Me Again (& How I'm Moving Through It)

    I'm back — and this one's a little therapeutic for me and hopefully useful for you. The past six weeks have been a lot, and somewhere in the middle of all the big life transitions, I noticed myself slipping back into perfectionism around creativity, specifically with podcasting — waiting for life to "settle down" before pressing record, letting ideas build up while nothing got published. Which is the exact same pattern I've watched clients fall into with their fitness over the past decade. So today I share the three things helping me get back in motion without punishing myself. Apply these to any arena — fitness, creativity, or any other domain where perfectionism has you frozen. Be #AthleticButDefinitelyAPartyGirl Episodes Mentioned: My 3 Biggest Health & Fitness Lessons From the Past Year Guest Episode: Timothy August Key Topics: perfectionism, all or nothing thinking, restarting fitness routine, self-compassion, self-criticism, behavior change psychology, sustainable habits, motivation and consistency, performance psychology, shrinking the action, meeting yourself where you are, life transitions and fitness, capitalism and productivity, creative process, hustle culture, feelings vs values, values-based living Got a question or topic suggestion? Send me a text, bb! Email Newsletter: Movement, Munchies, & Musings Instagram: @timlandicho

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About

Tim Landicho — strength coach, nutrition coach, and candidate for a master’s in performance psychology — is here to revolutionize how you think about fitness. Through an irresistible blend of performance science and slightly unhinged gay brunch vibes, Athletic But Definitely A Party Girl (#ABDAPG) cuts through industry noise to deliver transformative fitness wisdom for those who've always felt like outsiders in the wellness world. With a decade of coaching experience and a healthy dose of nightlife research, Tim demonstrates that finding a balance between discipline and pleasure isn't just possible — it's necessary. Consider this your high-performance handbook for living your best life. Be #AthleticButDefinitelyAPartyGirl

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