Athletic But Definitely A Party Girl

What Progressive Overload Actually Means (6 Ways to Do It)

If you've spent any time around fitness content, you've heard the term progressive overload — and you've probably absorbed the most common misconception: that it just means adding more weight every session. It doesn't. And if that's the only lever you're pulling, you'll stall out or pick up a nagging injury that could've been avoided. Today I break down what progressive overload actually is, why "just go heavier" hits a wall at some point, and the six ways you can apply the concept. Be #AthleticButDefinitelyAPartyGirl Related ABDAPG episodes: * The Double Progression Method [https://open.spotify.com/episode/3DarzEm32Hx8UsXXtljybv?si=Kcr0GrOQTy6mmGZUczcF8g] - quick 15 min. primer on helpful rule of thumb re: when to progress your weight * Fatigue Is Your Frenemy: WTF is a Strategic Deload? [https://open.spotify.com/episode/1kqk37aa0W7amR7DxgeTvh?si=SO9_37OfROGcR2HtyB1-vg] - a primer on training as a stressor that requires proper dosing Key Topics: progressive overload, how to build muscle, strength training for beginners, double progression method, time under tension, mechanical tension, range of motion training, tempo training, training volume, junk volume, training density, work capacity, RPE training to failure, tracking workouts, sustainable strength training, progressive overload for general population Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]

Smash or Pass: Cheat Meals, Dating Your Twin, & Standing Reservations

Okayyyy tbh, I’m tired, and I wanted to record something easy. So tonight we're playing Smash or Pass. Some randomly generated topics (lol, thanks Claude), I say smash or pass, I riff if I feel like it, I move on if I don't.  We rotate through different categories like fitness, food, dating, & lifestyle.  xo, Jennifer*    *HBIC @ ABDAPG HQ Links mentioned: * Structure That Supports vs. Structure That Restricts with Deanna Gallicchio, RD [https://open.spotify.com/episode/02zRobFZzH79CXUOX7wrcW?si=IVpymDSySxa5z31XCjhdHA] Key Topics: smash or pass, training to failure, junk volume, cheat meals, flexible dieting, food relationship, disordered eating, diet culture, voice notes, therapy speak, mental health vocabulary, dating compatibility, energy matching in relationships, standing reservation, community rituals, adult friendships, weekend listen Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]

Self-Worth vs. Self-Trust: The Difference & Why It Matters

Today I’m riffing on an old post of mine from a couple years ago, where I dissect a powerful question that changes how you show up to your health & fitness while also rippling across the other domains in your life. As it turns out, being able to answer this question for yourself consistently is the foundation of embodied confidence. Be #AthleticButDefinitelyAPartyGirl Key Topics: self-trust, self-worth, embodied confidence, building self-trust, confidence vs cockiness, behavior change psychology, self-care practices, nervous system regulation, internal safety, intention vs competence, fitness mindset, discipline and identity, follow-through, evidence-based confidence, self-discipline, personal growth Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]

The Smoking Area: Unhinged Threads

Someone said that if Instagram is the social media equivalent of being inside the club, then Threads is the chill smoking area outside. And it definitely feels true, lol. Way less curated, way less polished.  With that, this is the start of a new weekend series: The Smoking Area.  Where I have no other agenda but to riff on hilarious / random / unhinged / thought-provoking Threads that have recently caught my attention. Not every weekend though. Just whenever I feel like it. Because I'm the HBIC @ ABDAPG :) xo Threads mentioned: * Thread 1 [https://www.threads.com/@lavraiebeatriz/post/DYUr__PFsiP?xmt=AQG0RZ1Chap0o20Vjy1BssbRR17De619lAk0LuMeLe8ZEd4XqyM0MWHxbxae3DV5-Tv3MjY&slof=1]: oven * Thread 2 [https://www.threads.com/@sndlstudio/post/DYVLdPvDVvr?xmt=AQG0JumHhWB6Og7dmupQNscR7JK3FTD6_b1nDNjUmZP1NuzMWp3KMnqc_jUnb2bdUx0_PpE&slof=1]: gay * Thread 3 [https://www.threads.com/@lisatrublet/post/DYVv5PMjnMA?xmt=AQG0QASk8-bYBkGr8PsCNLYBXRglsZzo7eWEEQGKi7WCbH4Av987OO-XD53So3wVuM7l59sX&slof=1]: ambition * Thread 4 [https://www.threads.com/@imtookind/post/DYVHujjEQAM?xmt=AQG0nX0gYtpTQmOrxs56EDKQvnS_o2v40We2A9CS511AU6UgpbYgTnMA23vvA4CQp3OodA4x&slof=1]: texting * Thread 5 [https://www.threads.com/@queenkayb_/post/DYVidocDSX3?xmt=AQG0m4HSsJKtR2zt_XQrX1sNuAbb-TXXmdcjWh5Dq9OZxGZV9YdIvdf2u1y3jU69Jqy_SBQ&slof=1]: voice Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]

Fatigue Is Your Frenemy: WTF Is A Strategic Deload? (& Do You Need One?)

Look, I’m not gonna bullshit you: Some level of fatigue is an inevitable part of getting in better shape. So instead of trying to avoid it, I’d rather ask: How do we cultivate a healthy relationship with it? And how do we manage it so that the costs don’t outweigh the benefits? Today I walk you through a conceptual frame of what effective training actually is. And then I explain what a deload is, how to do it, and if it’s even necessary for you (hint: some people need it, some don’t). Movement is medicine. The magic is in the dosage. Be #AthleticButDefinitelyAPartyGirl Links Mentioned: * Don't Outsource Your Intuition: Becoming More Human In The Age Of A.I. with Dr. Susie Reiner [https://open.spotify.com/episode/4cRvtYZT1i7aTJmH4ufJ9c?si=qGR-Uf4pRvGnxOkDPijUZg]  Key Topics: deload week, strategic deload, training fatigue, fatigue management, recovery in training, RPE rate of perceived exertion, allostatic load, stress and recovery, sustainable training, programming for general population, training periodization, overtraining, training stimulus, movement as medicine, unloading phase Got a question or topic suggestion? Send me a text, bb! [https://www.buzzsprout.com/2437617/fan_mail/new] Instagram: @timlandicho [https://www.instagram.com/timlandicho/#]