https://ashleypardo.lpages.co/prep-like-a-pro/

Ashley Pardo, Marysville, OH (2026)

05/13/2026

I honestly hesitated to post this because I know it can feel triggering, but over the last 4 years, certain patterns stand out.

I also was a “stuck” person for many years so this was also me, and seeing something like this would have woken something up in me to realize I was the only thing in my way, and to get started and stop living in the identity of a victim.

I’ve honed in on my frameworks (and obsessively refined the Intuitive Macros method), become a better coach, and identified what *actually* moves the dial (and not what always feels good).

As I developed my 1:1 programs in The Body Lab, and moved more towards a body composition/metabolism focus - the results have gotten even better, faster, and more predictable.

Most clients begin to see results within 1 week or less.

Over 4, 6, 12, 18, and 24 months - real, profound body (and mind) transformation happens and the best part is that it is always flexible, individual, and frankly, freeing to know it’s something they can continue forever after a lifetime of dieting.

The biggest thing I notice is that impatience, striving for perfectionism and linear, fast results always stall progress.

And a desire to learn to be flexible, being willing to be coached, and acceptance of the non-linear nature of the process creates progress.

As a result, my clients have a 99% success rate and 82% sign on for a second round of coaching. During a trust and competence recession in the online space (especially in wellness!), I’m really proud of that, and I’m so proud of my clients.

If you’re ready to be a part of this, apply for The Body Lab. I’d love to help you change your life. 🖤

05/12/2026

Josh and I adopted a new doggy last Sunday, May 3 - meet Dixie!!  I honestly wasn’t expecting to get a dog so soon, but the moment I saw Dixie’s photo on the rescue’s IG I knew I had to meet her.  Our first meeting didn’t go so great, but I couldn’t stop thinking about her so we asked for a second meeting - and we adopted her there on the spot.  She’s almost 6 months old (just like my niece and they’re both Scorpios 😜), so we’re deep into puppy training lol.
 She didn’t come potty trained, so we’ve been crate training and creating routines and she gets better every day!  Like with all behavior change, the key is endless repetition + consistency so it’s so cool to see the way she’s growing and becoming more confident by the day.  Dixie is a dachshund mix (we’re doing a DNA test), she was born in Alabama and abandoned in a house fire with her mom and 3 siblings (!), then was sent here to Miami where she was in boarding for a couple months, then to her foster for a week, and now us.  Losing Miss Faye was one of the worst things that’s ever happened to me and even though it’s still heartbreaking, having Dixie is helping me get through.  At first I wanted a dog just like Miss Faye - I was sharing with Josh’s parents shortly after I lost her that I was scared I’d never be as close to another animal again. His dad said “you will of course, but it’ll be a different dog!”.

We kept her name because we thought it fit her well. Dixie is spunky, adorable, gentle, kind, super smart, and curious - and you’ll be seeing her a lot!!  Stay tuned for more puppy content soon. 💜

05/12/2026

For close to ten years, I ate healthy. I couldn’t remember the last time I binged, but I still felt uncomfortable in my body & constantly wondered why I didn’t look fitter.⁣
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In fact, I was a “clean eater”. Saying no to dessert & alcohol, refusing to eat things like a wrap, tortilla, rice, cheese, pasta - because a potato, sweet potato, or butternut squash were better.⁣
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I was always the person who watched what they ate the most while everyone else was carefree + could eat whatever they wanted, and still… I wasn’t seeing the changes I’d hoped for for YEARS.⁣
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I was tracking.⁣
I worked with coaches.⁣
I was lifting.⁣
I was being “mindful”.⁣
A LOT of attention was being put towards my fitness.⁣
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I was even a nutrition coach this entire time and teaching this stuff to people every day!⁣
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But something wasn’t clicking. I was telling myself “but you’re doing everything right” something must be wrong with you.⁣
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But I wasn’t doing everything right if I wasn’t seeing the changes I wanted. That’s a really, really hard truth to hear + confront but it forced me to do the deeper work of looking even closer at what I was doing, despite doing all the right things.⁣
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I began tracking accurately with a new level of honesty.⁣
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I got even more mindful at dinners out, and stopped ordering the salads because they were the “best option” frankly, salads can easily pack 1000 calories or more alone.⁣
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I started to tell myself no, to portion things out, to sit with the uncomfortable feelings of not doing everything I once had.⁣
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And then, I was shocked to see how much muscle I really did have (after spending 3 years lifting + eating a lot), that was covered up by body fat.⁣
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If you’re tracking and not losing weight, you’re probably eating too much.⁣
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if you don’t need to lose weight but you don’t look fit, you’re probably not eating enough.⁣
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Either way, the physique you want is on the other side of diving into what works for YOU and putting in the time to get it. Which honestly, is probably a lot easier than what you’re doing right now.⁣
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I currently have 2 spot

05/11/2026

I always failed my summer body plans.⁣
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By this time each year, I was planning the strictest, cleanest protocol that would finally get me the summer body I’d wanted for over ten years.⁣
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I vowed to do 2 hours of workouts per day, eat super clean & low carb, never have sugar or alcohol, never go out to eat… I’d never make it past the first two weeks.⁣
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A little over three years ago, I got really sick of feeling “meh” in my body. I wasn’t doing cardio, I wasn’t particularly strong, & I was being loose with my food.⁣
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I had spent years “healing my relationship with food” that meant eating whatever I wanted, never telling myself no, & resisting all structure because it was “disordered”.⁣
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Mind you I was still tracking macros loosely during this time, eating a ton of protein + vegetables, & doing meal prep, but I wasn’t completely honest with myself, and I was also lifting for 2 hours/day.⁣
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I was SHOCKED that after almost 2 years of this, I still felt and looked meh.⁣
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So after 10 years of trying to be strict, I studied physique transformation, not just getting healthy, which won’t change your body. And I got to work, with flexibility.⁣
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I included more foods, but watched the portions.⁣
I got EXTREMELY honest with tracking.⁣
I quit bodybuilding, & instead workouts from home with progressive overload.⁣
I let go of ANY “clean eating” & began to include normal foods like sandwiches, cereal, pasta, bread, desserts, tons of fruit.⁣
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Most importantly:⁣
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I stopped operating like a victim, and identifying as someone who always fails, lets themselves down, who can’t do hard things, who needs to be gentle with themselves, who never gets results, who can’t get what she wants.⁣
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After about 3 months of this, I started to see the results I always wanted, and was SHOCKED that it felt so much easier than anything I’d ever done.⁣
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Coaching is what takes “I hope” to “I’m certain this will happen”, & this is exactly what I do in my 1:1 coaching container, The Body Lab.⁣
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The Body Lab has a 99% success rate, and 82% of my clients stay for at least a second round of coaching - in a sea of gimmicks and charlatans, it just works.⁣
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Apply in my profile or send me a DM. 🖤

05/08/2026

Weekends used to be my nemesis - once Friday came around, it was ON until Sunday night when i’d panic about starting over on Monday.

Now, I go out to eat often and it’s never a struggle because I follow the formula outlined in this video - it takes practice!

These real eating skills are exactly what I teach in my 1:1 coaching program, The Body Lab. LIB or DM me to apply. 🖤

05/07/2026

If you think you need to eat 2 bites of ice cream, 3 fries, or 1/2 a piece of pizza as a meal (yes this is real) for you to feel great + get your dream body, I’m here to flip that script.

And if you’re not seeing the real changes you want despite doing everything “right”?

This post is for you.

It always, always, always comes down to strategic nutrition. An unfortunate truth (bc you KNOW I love my food), but a truth nonetheless.

“Eating less” is a strategy that will make you smaller but not much else. Doing things right from the beginning will change your life.

The faster we get on board and do the work, the faster our changes will come.

In The Body Lab, my 1:1 signature program, I help you customize your approach to take it to the next level, especially if you’ve been restricting for years + stuck.

When you’re ready to get the goals and fix the problems you’ve been trying to for years, I’m ready to help you. LIB or DM me. 🖤

05/06/2026

The women I work with are no stranger to tracking macros, practicing moderation, & fitting in foods.⁣
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Most have been doing it for years - and they train consistently… and yet, they’re not where they want to be.⁣
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Maybe they don’t look like they lift and really want to, still experience food noise, food takes a mental toll, and things aren’t hitting for the amount of effort they’re putting in.⁣
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This was me too - I lifted for over 5 years before I ever really looked fit.⁣
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Knowing the information isn’t the same thing as really practicing it. And that’s the hard part! Because while it might feel like you’re doing everything right, if we’re not where we want to be, something is missing.⁣
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99% of the reason you don’t look or feel like you want to is because of the food. Of course, training is crucial, and you need to learn to lift properly, get your steps in, and be on a progressive overload plan that’s intense.⁣
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And even if you’re tracking macros, doing it the right way, for a long time, is what really takes things to the next level.⁣
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This means:⁣
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〰️ Understanding that even in your weight maintenance, you will need to practice urge management⁣
〰️ Portions will always need to be managed⁣
〰️ Sometimes choosing between the drink or the dessert⁣
〰️ Finding other ways to cope with emotions outside of food⁣
〰️ Managing your day around one meal that means a lot to you rather than winging it or doing whatever you want⁣
〰️ Eating less of something that you really love⁣
〰️ Making sacrifices⁣
〰️ Telling yourself no⁣
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So when I had this Sunday, I focused on what I wanted, planned my day around it, and enjoyed every second.⁣
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Food freedom and moderation tricked a lot of us into thinking that we can do whatever we want and say yes all the time, and it’s the biggest lie we’ve been sold.⁣
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Ultimately we can’t have everything we want. But taking the right actions to get something you really DO want, feeling incredible and proud in your body every day, is absolutely worth it.⁣
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Coaching is what takes “I hope” to “I’m certain this will ha

05/05/2026

It’s not about vilifying foods, which creates fear + anxiety around food, which we never want.

It’s about being mindful + aware of how foods affect you and how they fit within the larger context of nutrition, especially if you have specific goals.

Because the more specific your goal is, the more refined and specific your approach needs to be.

I loveeee most of the foods on this list, but if I ate them all every day, I wouldn’t have room for much else, and I wouldn’t feel full or satisfied.

For me, creating boundaries and awareness around certain foods has been empowering for my relationship with food and it might be for you, too.

Your relationship with food is personal, and approaching it with honesty, awareness, + intention is how we create peace.

There are absolutely people out there who eat these foods daily and feel amazing - I’m just not that person and maybe you aren’t either.

I’ll forever need to practice mindfulness around food and accepting that has made things a hell of a lot easier. 💜

In The Body Lab, my 1:1 signature program, I help you customize your approach to take it to the next level, especially if you’ve been tracking your food or practicing moderation for years.

When you’re ready to get the goals and fix the problems you’ve been trying to for years, I’m ready to help you. LIB or DM me. 🖤

05/04/2026

Weight loss can feel easy, it’s exciting, results come week to week, progress feels amazing, but what happens when real life sets in? Most of us don’t realize we have to manage urges, make sacrifices, and make hard decisions even when the weight is off, in order to keep it off. My best advice is to realize this from the very beginning, live as normally as possible, includes as many of your favorite foods as you can, and stay tight so you never have to come back. Yes, you will fluctuate and have off, imperfect days. But success comes to those who never stop.

This is what I teach in The Body Lab. If you want to lose and keep the weight off forever, I’d love to work with you 1:1. 🖤

05/03/2026

April was a month that changed my life forever: my heartbreaking loss of Miss Faye, my first Hyrox, family time, tons of work, cooking, baking, pizza, talking, eating, walking, running, TV, introspection, and finding my footing again.

Excited for the next month of work, family, friends, training, and for all the stuff I’ll be sharing over the next several weeks. 😀

What was your favorite part of April? 💜

04/30/2026

I was a “clean eater” for YEARS. I was a huge fan of the paleo movement and avoided grains, dairy, sugar, and nightshades - I ate zerooooo processed food and hardly any fruit.

I’d feel amazing until one day I’d inevitably crack and binge. Even if I ate something by accident, like a time my mom used butter instead of ghee, I’d freak over breaking my perfectionistic streak.

I ate high fat and high calorie, no carbs bc of “insulin” and once ate an entire pineapple in one sitting because I was so scared of 1/2 a banana - I thought it was a character flaw, not realizing my body was actually screamingggg for carbs.

What’s interesting to me is during the time i ate “cleaner”, which is “healthier” - in theory, I felt horrible in my body + was heavier. I had no energy bc I ate no carbs, and was constantly going back and forth between “perfection” and cheat days.

Once I learned macros + flexible structure, everything changed. I relaxed around food, learned what actually creates body change (NOT clean eating), and ate in a way I never needed to escape from.

Rigidity = obsession, preoccupation, bingeing

Flexible structure = ease, calm, honesty, enjoyment, structure

Quantity of food matters, even if it’s healthy food.

If you eat at a calorie surplus, even if you’re “clean eating”, you will gain weight.

If you eat in a calorie deficit, even if you include foods you love, you will lose weight AND increase your adherence/longevity on your plan.

Get dialed in on your calories, protein, carbs, and food quality, include your favorite foods daily, and your body AND your relationship with food will completely change.

Now, I eat healthy foods, but I also eat processed food, “normal food” like sandwiches/wraps/pasta/fries, tons of carbs, protein, and I’m able to live my life without restriction.

I have a lot more food variety now, and zero urge to overdo it, ever. If you’re in that restrictive mindset, I can help you, and you won’t ever look back. LIB to my application for my 1:1 program, The Body Lab, or my 4-week kickstart, The Physique Blueprint. 🖤💫

Ashley Pardo

05/13/2026

05/12/2026

05/12/2026

05/11/2026

05/08/2026

05/07/2026

05/06/2026

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04/30/2026

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