Ashley Pardo (2025)

09/10/2025

I bet you’ve done at least 5 diets of the ones listed in this post. Cuz I’ve done em all + more. 😑😝

Once you learn the skills of nutrition - calorie changes create weight changes, protein determines body comp, and food quality determines how you feel - you can set up a plan that helps you practice inclusion of foods AND creates the structure that will help you reach your goals.

When I saw that I could lose weight eating chocolate, cereal, pizza, cake, ice cream - my life changed forever + I relaxed around food for the first time.

When I saw that I could maintain eating those things, and in fact, that they could provide me the fuel I needed to lift + build muscle - I became a forever advocate of portion control paired with high-quality foods.

You don’t have to hate your life. You don’t need another diet.

You need a strategy and personalization, and for the only time this year - I’m teaching my Intuitive Macros framework in my new 4-Week group coaching program, Total Body Blitz, which starts October 28, and opens for enrollment October 20.

You can save $100 by being on the waitlist, and you can find that link in my profile or by DMing me the word “blitz”. 💜

08/10/2025

If I knew that physique change was 100000x easier and better than chronic dieting, I would have been talking to you about it 15 years ago.

I was SO STUCK in the restriction/diet mentality that it pained me to think of gaining weight and eating more.

I ended up gaining weight anyway for years to come lol but this outlines what you can leave behind + what you can consistently adopt if you want to change your physique.

It’s not even about just the physique change - it’s about getting your LIFE back, enjoying the process, and feeling normal around food.

Transparently, it does take time. But I spent 20 years dieting (and you might have, too), so…

Focus on the big things: tracking calorie + protein intake, and doing progressive overload workouts, consistently, for 6-12 months.

I guarantee you’ll have an entirely different physique, outlook on life, and sense of happiness.

If you just keep on moving, I promise you’ll get there.

If you want the EXACT strategies I use with myself + my clients to change your physique and recomp your body, get on the waitlist for Total Body Blitz, my new 4-week nutrition program (and my only one of the year!).

Enrollment opens 10/20, and we start 10/28 - you can save $100 by being on the waitlist, DM me “blitz” to get on it! 💜

08/10/2025

Some people can just eat sugar - for many of us, it’s complicated.

As a lifetime sugar addict, I’d tried everything: sugar-free desserts, abstaining, cheat days… they all left me bingeing, gaining weight, + feeling like crap.

What helped me once + for all was to accept that I have a sweet tooth, allow myself to eat sugar, keep an abundance mindset (aka stop dieting), AND create boundaries around it.

Even though I’m far into my journey, I’m still a human with a brain that reacts to it. I still have to sit with feelings of “I want more” and “I’ve had enough”, and choose to stop eating it. It got easier over time.

It helped me A LOT to be honest about my reactions - the more LIT UP I felt from eating something, the harder it was for me to stop eating it. The come down from the surge of dopamine was always equal and opposite to how much pleasure I felt.

Things that are super hyper palatable and sweet, and have different textures and temperatures, always light up my brain more… cake, warm cookies + ice cream, pastries.

I still eat them, but include them less often, and always portioned out.

Things that light me up less… crisp cookies, gummies, candy… are easier to manage, therefore I include them more often, and don’t have to use energy to stop.

There’s a place for both - with honesty + awareness, and following a macro-based plan where you can easily fit them in is what I find works for most people for the long-term.

The more you practice, the better you get at it - I also gotta say, that the more muscle you have, the more carbohydrate tolerance you build, and the easier it is for your body to use up the fuel quickly rather than going on a blood sugar rollercoaster ride.

These are the types of things I’ll be teaching in Total Body Blitz, my new 4-week physique group program, which opens for enrollment on October 20, and starts October 28!

DM me “blitz” to get on the waitlist and save $100! ⚡️

03/10/2025

I spent years not wanting to bite the bullet and do what the experts were telling me to do to look toned and have food freedom: not diet all the time, eat enough food, and lift with intensity.

I thought I’d gain 50 pounds of get bulky and frankly, I was addicted to the highs and lows and chaos of dieting.

After years of practicing things the right way, I’ll never look back: I’ve never looked or felt better, and I’ve never eaten more or felt more free with food.

On October 13, my new group body recomposition coaching program Total Body Blitz (my only group of the year!), opens for enrollment and will teach you my nutrition + training frameworks to do the exact same thing. We start October 21 and run for 4 weeks.

I’ll walk you through intentional phases of nutrition, cardio, walking, and strength training - to keep you on your toes and entertained through the process while also getting results that will blow you out of the water - mind AND body.

My hope is that you’ll be willing to paise on what’s comfortable (dieting + random sweaty workouts), to finally get what you’ve always wanted. For most of us, that’s food freedom and feeling strong + sexy in your body.

Total Body Blitz opens October 13, and runsDM me if you have questions about it. 💜

02/10/2025

Body recomposition is not a random process. It’s a strategic process that must be individualized and adhered to for a long time.

But! It’s the opposite of restriction. Doing nutritional periodization + training hard will change your life + your metabolism, allowing you to eat foods in quantities you didn’t think possible (like carbs/sugar), because your body turns into a responsive, fat burning machine that thrives the more food you give it.

Yes, most of us will need to do a deficit as part of this, and that’s uncomfortable. But it’s a short amount of time compared to maintenance - which is where most of us should live. I haven’t dieted at all in a year and I continue to recomp because of the way I eat and train.

This is exactly what I do in my 1:1 coaching, but on October 21, my group recomp program, Total Body Blitz, begins and teaches you exactly what I do with my 1:1 clients. 4 weeks to teach you the exact nutritional strategies + training protocols I’ve used over the last several years for this change.

Enrollment opens on 10/13 - stay on the lookout for more soon. 💜

02/10/2025

Not sure I’ve had a more packed month in a WHILE than this September. I love the transition to Fall and this month is my favorite - I’m ready to rest before the holiday whirl but it really was awesome and filled with so much love:

🏝️ Got back from Vegas and immediately went to Punta Cana to celebrate my 40th with Josh

🍕 Ate a lot of pizza, ice cream, and Italian food

🌸Had a relaxed birthday with food + cake (cuatro leches), loved all the flowers I got

🍣 Had a super special sushi dinner with my besties hosted by my mom

🎨 Started drawing again (on my iPad lol)

🥂 Celebrated my grandma’s 94th birthday with lunch + mariachis

🎀 Celebrated my sister having a baby with my brother in law + his mom

💜 Tons of family/friend time, dinners out

🏃🏻‍♀️ Ran a 5k in 25:35 (8:15 pace!) and got first in my age group :)

👩🏻‍💻 Launched the Intuitive Macros Mentorship, and so much more to come for my biz for the rest of the year!!

How was your September?! 🍁

29/09/2025

I was a chronic dieter for 20+ years because I avoided the “nutrition skills” I talk about all the time.

If information alone worked, we’d never yo-yo.
If the macro plan we downloaded from the internet was effective, we wouldn’t be frustrated that the weight didn’t stay off.

For those of us who struggle with food, our relationship with it is COMPLEX, we gotta go a layer deeper, and begin developing these tools.

They all expand on each other, and it all begins with starting on a plan you enjoy, that you can be consistent with.

From there - obstacles will come up (duh), and we USE the skills to work through them and STAY consistent.

The skills are strength, armor, confidence, resilience, and your secret weapon against weight regain and yo-yo dieting.

They’re your ticket to a new life with your dream body.

This is exactly what I teach in the Intuitive Macros Mentorship for coaches, which starts tomorrow. 🍓

DM me “mentorship” or head to the 🔗 in my profile to learn more + enroll. If you have any questions, just message me and we can talk!

28/09/2025

The Intuitive Macros Mentorship for coaches starts in just TWO days - on September 30, and we go for 10 weeks. 🍓

This mentorship was built to give you confidence in your nutrition protocols, client delivery, coaching AND to feel so solid in your methods that people can feel it pouring out of the screen ➡️ so you can stop feeling insecure, make actual money online, and stand out in your industry.

When you feel competent, you build confidence - and if you’re feeling uncertain like I was in that first video, this mentorship is exactly what I wish I would have had back then.

DM me “mentorship” or head to the 🔗 in my profile to learn more + enroll. If you have any questions, or are feeling called to join but feel resistance, message me!! 💜

22/09/2025

If you’ve ever wondered why or how I created Intuitive Macros, this post breaks it aaaall down.

I believe in this framework endlessly + wholeheartedly as a permanent solution to food struggles + body change.

🌟 It’s unique.
🌟 There’s nothing out there like it.
🌟 It can help set you apart and grow your business.
🌟 And it can give you specific, tangible tools to help you get there.

When we deal with managing expectations, learning to speak up, promoting a rational approach that isn’t a quick fix, and creating LASTING change for body transformation and fat loss - IMM gives you everything you need.

It’s a business in a box that helps you build your individual framework AND the nuts and bolts of creating an online coaching business.

We start next Tuesday, September 30 - and I would love to see you in there. Early bird pricing is only available until THIS Wednesday, September 24!

Alum also get to join for over 75% off!!

LIB for more details and to enroll ➡️

If you have any questions at all, my DMs are always open!! 💜

19/09/2025

The Intuitive Macros Mentorship 2.0 is open for enrollment, after spending the last two years making it even better behind the scenes! 🍓⁣
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📦 It’s a business-in-a-box - 10 years of experience + knowledge as a nutrition coach distilled into 10 weeks.⁣
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⚡️ If you want to ⏩ your expertise as a coach, this is for you. ⁣
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It bridges the gap between being a coach who “knows nutrition” to a coach who gets consistent results & builds a thriving business.⁣
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📅 We start September 30, and the discount is valid until September 24! Head to my profile ➡️ to check out all the details.⁣
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16 coaches went through the first round in 2023, and it was an amazing foundation (I still get messages every week about how impactful it was) - this 2.0 version is more advanced, sharper, & will give you an edge to stand out as an online coach, known for their integrity and providing incredible, permanent transformations.⁣
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If you went through a generic macro certification, like me, and still felt completely lost about how to create a macro plan, communicating with clients, complex cases, creating real behavior change beyond a plan, and marketing your services - The Intuitive Macros Mentorship 2.0 is the solution.⁣
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We cover:⁣
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🍋 Foundations of Macro Nutrition⁣
🍋 Nutritional Periodization, Body Composition Changes, and Fat Loss⁣
🍋 Advanced Tools for Adherence, Consistency, and Behavior Change⁣
🍋 Hormonal Considerations + Functional Nutrition for Peri + Post-Menopause⁣
🍋 Emotional + Binge Eating⁣
🍋 Distress Tolerance Tools⁣
🍋 Somatic + Nervous System Work⁣
🍋 Habit Change⁣
🍋 Coaching + Communication 101⁣
🍋 Content Creation⁣
🍋 Creating Your Signature Framework⁣
🍋 Product Development⁣
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You also get worksheets, templates, plans, and resources for your business, to help you become an excellent communicator and grow exponentially.⁣
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I’ll be teaching you exactly how I created my framework to help you create your own, AND create a solid business where I maintain 30+ 1:1 clients, a waitlist for my services, and consistently deliver consistent results (and amazing relationships with my clients 💜).⁣
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DM me with any questions - payment plans available! 🥐

18/09/2025

Intuitive Macros was created for me - but it’s also helped hundreds of women who believed they were doomed for life with food + their body, hopeless + discouraged - gain confidence, food freedom, and a body they were proud of.

It’s not throwing spaghetti at the wall, hoping for the best - it’s a predictable framework rooted in behavior change strategies, with nutritional periodization and structured flexibility.

If you’ve been left wanting more by every program you’ve done, Intuitive Macros can work for you - it’s the foundation of every program I offer.

Here’s how I can help:

🔮 There is ONE 1:1 nutrition coaching spot open for my 16-week program, ShapeShift, for September.
 🌿 The 10-Week Intuitive Macros Mentorship for coaches opens for enrollment THIS Friday, September 19, and begins Tuesday, September 30.

I can help you find that missing puzzle piece, and if you’re a coach, I can help you help your clients get the best results out there. 💜

16/09/2025

Fall is my new year - it makes me want to lock in and reach my goals at another level 🍁

You’re 100x more likely to reach your goal, faster and more efficiently, if you have a plan to get there.

I used to be really loosey goosey with my goals, talking about them a ton, but never actually putting in the REAL effort and consistency I needed, so I spent years with mid-level results.

Once I actually got on a plan, and worked the plan consistently (which honestly wasn’t too hard - it just needed more focus), I got so excited about my progress that there was no choice but to keep going.

And then I got results that shocked me.

Once you start working through your discomfort blocks, you’ll find that the feeling you get when you overcome your own limitations feels SO MUCH BETTER than constantly letting yourself off the hook.

Being wishy washy and slippery with your goals happens a little bit at a time, until you’re off the path completely, and letting yourself off the hook can be addicting, too.

If you’re ready to stop doing that, work with me:

🔮 There is ONE 1:1 nutrition coaching spot open for my 16-week program, ShapeShift, for September.
 🌿 The 10-Week Intuitive Macros Mentorship for coaches opens for enrollment THIS Friday, September 19, and begins Tuesday, September 30.

My frameworks for nutrition + training are life changing, sustainable, and create permanent change, and I can’t wait to keep sharing more about them. 💜

Ashley Pardo

09/10/2025

08/10/2025

08/10/2025

03/10/2025

02/10/2025

02/10/2025

29/09/2025

28/09/2025

22/09/2025

19/09/2025

18/09/2025

16/09/2025

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