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When I look back at past versions of myself, I often don't recognize them. What does it really take to become someone new in fitness, strength, and business? What patterns do I see in those who succeed and those who stay stuck? If you're in need of a pep talk, and need steps to master the rest of the year, this episode is for you. -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

Many of you know I used to be a private chef in a past life - which taught me to keep my meals SIMPLE! I know meal prep can be a huge struggle, so in this episode exactly how I stay on track week to week without a ton of time or effort. I also hate diet food, and eat flavorful, hearty meals, which don't always have to be complicated + take a ton of time. Listen in as I walk you through my batch cooking methods. -- My cookbook, Delish Delights: https://ashley-pardo.mykajabi.com/offers/Py6EeLWg -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

There's never been a more distracted and consuming era than right now. With the rise of AI, and more (free, short-form) content than ever before, it's easy to get stuck in dopamine loops and constant information seeking that leaves you feeling exhausted and burnt out - reaching for food or alcohol to make us feel better. I'm combating this by getting back INTO my life, and fostering my creativity more than I have in years. We usually give ourselves extra rules, willpower, and discipline to help our habits - but it's much more sustainable (and fun) to enrich our lives enough through our own nourishment and creativity, and be so engaged that those habits become uninteresting. Sounds far off? Listen to the episode and you may change your mind :) -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

I thought my 40's would be scary - but they're turning out to be a new beginning. In this episode, I walk us through my most profound lessons, no matter what age you are. -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

Riding the wave of uncertainty is to be expected during weight loss - but if you have a predictable plan, and tools made for your brain, it makes it a lot easier. In this episode, Ashley discusses why uncertainty is harder for sensitive souls, and how we can flip that on its head to make it feel a little easier and gain confidence. -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

I talk a lot about “doing the work” to change your relationship with food + your body - and this episode dives DEEP into what that process looks like. I’m so excited to share the conversation I had with one of my favorite clients, Hanna Hunziker, a scientist + chemist who lives in Zurich - because Hanna is honest and vulnerable about her process around mental health, moving past disordered eating + getting to a strong, resilient place with your body + food. We also cover how Hanna embraced discomfort + created a big life, trading her former food obsession for Thai boxing, creativity, marathons, hobbies, and really living IN her life. Weight loss is often a side effect of this - and Hanna lost about 20 pounds. I know many of you will see yourself in this story, and I’m grateful to Hanna for sharing so personally and proud of all her incredible growth.    We discuss: Hanna’s background as a chemist in Zurich and person who loves lifeWhat does it mean to accept how you are?What Hanna’s struggles with food looked likeFeeling misunderstood by therapistsHow she became binge-free for over 3 yearsWorking with discomfort + Building resilienceHow to become consistent when you love extremesBuilding structure without trackingTaking small steps to build big progressHow to self-regulateHow coaching makes the process more efficientWhen healing goes wrongLearning to accept yourself for bigger growthAbout Hanna: Hanna is a scientist based in Switzerland and a former 1:1 client of Ashley's. Their work together helped her find something surprisingly simple: real change came not from more self-fixing, but from accepting her history, her sensitivity, the way her brain works. From there, discipline stopped being punishment and became a love language — the thing that makes her feel her best, whether that's a workout squeezed in while traveling or a yogurt bowl in whatever country she's in. Three years and 9 kg later, she's still keeping the promises she makes to herself, and still curious what life has in store for her. Follow Hanna on Instagram -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

Dr. Molly Lupo is on the show today talking all about one of my most requested topics, GLP1's. Molly is a Doctor of Nursing Practice who runs a clinical practice from her home in Omaha working with clients on weight loss treatment and prescribing GLP1's. She's a wealth of knowledge in obesity medicine and in these new medications - join us as we cover: - How Molly started in Obesity medicine + began prescribing GLP1’s  - What is a GLP1 and what does it do once administered? - Who qualifies for a GLP1? - What are the metabolic conditions that would make someone a candidate? - Do supplements matter? - Labs that Molly looks at when someone begins on a GLP1 - The role that environment plays in obesity - Why an integrative approach matters - What she sees in her clients Molly's Website Follow Molly on IG -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

It's been over 18 months since I did a calorie deficit - it was definitely tough the first few days, but I was surprised to see how much better I felt and how much it really was the reset I needed. Tune in as I share what helped me, how times of discipline can help us focus + ultimately are the catalyst we need to feel better. -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

Perfectionism isn’t a high standard—it’s a survival mechanism designed to protect your nervous system from the anxiety of a chaotic environment or an unrealistic expectations trap. In this episode, I break down why your brain forces you into a "perfectionist freeze" or procrastination loop when your workload feels too heavy, and how to break it instantly using flexible, moving dials rather than all-or-nothing switches. If you are tired of white-knuckling your days and actually get consistent, listen in. -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

Miss Faye was such a big part of my life for 10 years. Losing her this year was something that rocked me to my core, and was one of the hardest weeks of my life. I want to share my experience with Pet Loss + Grief in case you're going through it too, and to let you know that you aren't alone if it feels excruciating. As always, I believe in the resiliency of the human spirit, and am always in awe at how much we can grow, repair, and get used to life's new terms for us. -- Join Ashley's Summer Program, Summer Queen Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

If you're craving a reset for summer, here's exactly what I'm doing to reset, keep my mindset right, and embrace the summer season (my least favorite lol) to feel incredible. -- Get on the Waitlist for Ashley's 4-Week Fat Loss Group, Summer Queen Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

I recently lost my doggie Miss Faye, and I talk through her loss a bit in the first part of the episode. If you've ever lost a pet - my heart goes out to you. Then I take a sharp right turn and talk about how you can begin lifting weights when you feel resistant towards it. I walk through steps you can take today to understand the importance of weightlifting, and how it can change your life in every way. -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

You know what to eat. It's just hard to do it consistently, and when this is happening, the problem isn't willpower - it's presence. Presence is the skill of being WITH yourself (your thoughts, emotions, urges) without immediately reacting. It's what lets you feel the urge to binge and NOT automatically overeat or leave your body. In this episode, I share how I developed presence as a skill after 20+ years of binge-eating, tangible tactics you can practice today, and why this is the missing piece that makes everything else work, even though it's a struggleee to practice! If you've tried restriction, tracking, meal plans, and intuitive eating - and you STILL can't get results, this episode is for you. Topics covered: What presence actually isMy personal story of developing this skillTangible tactics to build presence starting todayWhy all your strategies fail without this foundationHow long it takes to develop (and what the process looks like)-- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

You know what to eat, you just can't stay consistent. You've tried meal plans, macro tracking, intuitive eating... and nothing sticks. I promise there's nothing wrong with you - you're just not wired like that. Traditional nutrition plans require strong executive function, sustained self-motivation, delayed gratification, and impulse control. If you're neurodivergent or highly sensitive, your brain literally doesn't work that way. But there IS an approach that does. In this episode, I share my multi-year struggle with rigid macro coaching and what finally worked instead. I cover: The specific neurodivergent struggles that sabotage nutrition plansWhy "just be consistent" doesn't work for your brainWhat to do instead (frameworks, not rigidity)How I help neurodivergent women in Body LabIf you're exhausted from trying plans that don't work for your brain, tune in for actionable steps that you can implement immediately. -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website

We've all dealt with setbacks + failures: illness, death, moves, divorce, breakups, injury... and sometimes, it can set us back for months or even years. But they don't have to. In this episode, I talk about how to deal with specific types of setbacks, steps you can take to move forward no matter what you're going through, and how to keep your head in the game long enough for a comeback. -- Mentions: My Podcast About Aura Migraines -- Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ashley's Website