Tried all the "right" things but still feel stuck in your fitness journey? You're not alone.

In Part 2 of The Rules of the Game, we dive into the final three principles that have nothing to do with trends or genetic gifts—and everything to do with the psychology of lasting change.

Through the story of one client who broke free after years of frustrating yo-yo dieting cycles, these insights illuminate why traditional approaches so often fail us. And somewhere between the science and strategy, Tim explains why Prince Charming would make a terrible fitness coach (despite those impressive—and admittedly attractive—arms).

No quick fixes. No magic solutions. Just hard-earned wisdom from real people who've struggled, stumbled, and finally found their way.

Be #AthleticButDefinitelyAPartyGirl

00:00 - A Peek Inside Tim's Brain

02:35 - Getting the Most Out of this Episode

04:47 - Rule #4

18:37 - Rule #5

29:43 - Rule #6

36:57 - Summary & Conclusion

Have questions or topics you want me to address in a future episode? Send 'em my way! A two-way conversation is always way more fun than a one-way lecture ;)

ABDAPGpod@gmail.com

Ever notice how some people seem to crack the code of this whole fitness thing while others keep hitting the same walls? After 8 years of coaching clients from all walks of life—different goals, body types, lifestyles, backgrounds—NYC performance coach Tim Landicho has uncovered that success leaves clues.

In this episode (Part 1 of 2), he breaks down the first three unwritten rules of the fitness game. These aren't your typical "eat this, not that" guidelines. These are the deeper principles that determine whether you'll create lasting change or keep spinning your wheels.

Whether you're a seasoned athlete or just starting out, these rules transcend your specific goals. They're the foundation that makes everything else work.

Get ready to see the game in a whole new light.

Be #AthleticButDefinitelyAPartyGirl

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0:00 - Intro & How to Get the Most from this Episode

5:01 - Rule #1

14:59 - Rule #2

25:19 - Rule #3

33:51 - Summary & Next Steps

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Resources:

• The Pause-Button Mentality: https://www.precisionnutrition.com/pause-button-mentality

Have questions or topics you want me to address in a future episode? Send 'em my way! A two-way conversation is always way more fun than a one-way lecture ;)

ABDAPGpod@gmail.com

You might be asking yourself: "Why the f*ck is balance so hard!?"

And if you're like most of us, you're tired of feeling like you're failing at it. In this episode, we're diving deep into why traditional balance is BS and what to do instead.

We break down an approach called "counterbalancing" and walk through an exercise called The Permission Slip that will shift how you navigate this tension—while showing you why chasing perfect balance might be what's holding you back in the first place.

Whether you're trapped in rigid fitness routines or living for the weekend but feeling unfulfilled, this episode offers a practical framework for finding your sweet spot.

Stop trying to balance it all. Start moving the needle where it matters most.

Be #AthleticButDefinitelyAPartyGirl
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1:45 - Recap of Episode 1 and Intro to Episode 2

3:20 - Personal Story and Grounding the Conversation

9:58 - Goals of This Episode

11:29 - The Concept of Counterbalancing

19:03 - Why It’s Not Actually a Balance Problem

21:18 - Example & Framework for Finding Your Starting Point

29:18 - The Athlete-PartyGirl Spectrum

32:34 - Exercise: The Permission Slip

41:17 - Summary
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Resources:

The One Thing by Gary Keller & Jay Papasan: https://the1thing.com/book/

Have questions or topics you want me to address in a future episode? Send 'em my way! A two-way conversation is always way more fun than a one-way lecture ;)

ABDAPGpod@gmail.com

When the world feels heavy, how do we stay grounded without bypassing our humanity? This special episode breaks down practical strategies for those navigating challenging times, gently offering a framework that meets you exactly where you are. Whether you're directly impacted by current events, supporting others who are, or processing collective grief, this episode is for you.

These tools come from personal experience and professional practice - not as universal solutions, but as options to consider as you find your way forward. Because every individual situation varies, please feel free to take what's useful and leave what's not.

Note: Below the timestamps, you'll find ways to support those affected by the LA wildfires, as well as educational source material for some of the concepts mentioned in this episode.

0:00 - Intro & current events
2:10 - The challenge of health & fitness goals during times like this
5:34 - An important first step
6:07 - Super simple self-care assessment & framework
9:55 - Why it’s so crucial to understand your capacity
11:00 - Example from a grieving process in my own life
12:45 - Group 1 strategy: theme words, rationale, & how to implement
15:56 - “Bright Spots” - what are they, and how do we use them?
17:26 - Bright Spot example from my own life
23:15 - Group 1 mantras
24:59 - Group 2 strategy: theme words, rationale, & how to implement
28:52 - Autoregulation - what is it, and how do we use it?
30:55 - Rate of Perceived Exertion (RPE) - what is it, and how do we use it?
34:50 - Low intensity cardio benefits for recovery and nervous system health
38:36 - Specific parameters for low intensity cardio
42:07 - Group 2 mantras
42:45 - Group 3 strategy: theme word, rationale, & how to implement
49:45 - Final thought: one of my core coaching philosophies

To support those affected by the LA wildfires:

• Eaton Fire Funds: https://docs.google.com/spreadsheets/u/0/d/1-E4297kxs5RK9n6weccJxy6RK24b8ZEcZN69_rAhBJw/htmlview?pli=1&fbclid=PAZXh0bgNhZW0CMTEAAabafHk81KO5WpR9_2yNas3SnUBAicCavFSAvnhcF0gKulbYApFhJlNqC7Q_aem_l5XppxK0Yst9dYLJIqukgw
• Rebuild Altadena: https://docs.google.com/spreadsheets/d/1pK5omSsD4KGhjEHCVgcVw-rd4FZP9haoijEx1mSAm5c/htmlview?fbclid=PAY2xjawHtWQNleHRuA2FlbQIxMQABphZiw5T9kv6v0LkTTSlQ95jkZezcbd-iN1LlNY-oZ428BXyXY1ubOgarcA_aem_n7IdMQvnkIhIZ2Ce45ZrKA

Source material:

• “Bright Spots” - from Chapter 2 of Switch: How to Change Things When Change is Hard by Chip & Dan Heath
• “Threat Response vs. Challenge Response” - from Chapter 4 of The Upside of Stress: Why Stress is Good for You, and How to Get Good At It by Kelly McGonigal

Have questions or topics you want me to address in a future episode? Send 'em my way! A two-way conversation is always way more fun than a one-way lecture ;)

ABDAPGpod@gmail.com

Consider this quick-but-potent opener your invitation to the fitness revolution you never knew you needed, where NYC performance coach Tim Landicho reveals:

• The mission & thesis of this entire podcast
• How the industry's one-size-fits-all approach is precisely why you're struggling
• A fresh perspective on why discipline and pleasure are actually perfect dance partners
• Plus, meet the alter ego who'll guide your transformation with equal parts strategy and slightly unhinged mischief

Whether you're hitting the gym or hitting the town, discover a world where you don't have to choose between your goals and your joy.

Welcome to the party.

Be #AthleticButDefinitelyAPartyGirl

Have questions or topics you want me to address in a future episode? Send 'em my way! A two-way conversation is always way more fun than a one-way lecture ;)

ABDAPGpod@gmail.com