Ashley Pardo

Ashley Pardo Healing your relationship with food, forever. The Grizzly Kitchen is a blog run by Ashley Pardo, a private chef, wellness coach, and speaker in Miami, FL.

The blog guarantees delicious recipes, cooking advice, and life musings. Follow along!

02/15/2026

Extraordinary results don’t come from extraordinary things, they come from doing ordinary things, for an extraordinary amount of time.

This episode of The Body Lab podcast is the first of its kind, an amazing + vulnerable talk with my former client + friend, Sara Evans.

Sara struggled with food + exercise with most of her life - but through the power of consistency, time, resilience, and a ton of grit, has had a significant transformation on the inside and out.

I think most people would see her weight loss on the outside (we talk about her specific number in the episode) and immediately think “what diet did you do??”

Although diet plays a huge role, what’s more important is the identity transformation and growth that happens on the inside as you courageously face your patterns, beliefs, and narratives - and actively choose to change them every day.

That’s what actually makes it stick, when you develop the self-trust and internal fire to keep moving and surprise yourself with what you’re capable of every day.

Sara went through the Intuitive Macros group program, to 1:1 coaching, to 2 rounds of The Body Lab (formerly GlowFit) and became someone who no longer struggles with food, lives in maintenance, and consistently trains hard.

We discuss:

〰️ What prompted Sara to go in a new direction with nutrition at 40 years old, newly postpartum
〰️ The tools that helped her quit dieting + end her struggle with food
〰️ What’s different about my programs
〰️ The real truth about what the “secret” to weight loss is
〰️ How she became consistent with exercise + super strong
〰️ Finding internal grit + resilience
〰️ Changes in her life that have happened as a result of her weight loss

Tune into episode 270 of The Body Lab podcast, wherever you listen to podcasts. We’d love to hear what you think 💜

Happiest birthday to the love of my life, my adventure partner, and best friend. There’s no one better than you. 💜And of...
02/14/2026

Happiest birthday to the love of my life, my adventure partner, and best friend. There’s no one better than you. 💜

And of course, Happy Valentine’s Day! 💕

02/13/2026

If you’re tracking and the scale’s stuck, this is one of the top reasons why.

And it’s not that macros “don’t work”, it’s that tracking them is often inconvenient, annoying, and tedious - it doesn’t make them any less effective.

Tracking accurately is the most predictable and efficient way to reach your body goals, and the better you can get at this skill, and discover the blind spots that are happening - the easier it’ll be to reach your goals.

For some of us, a couple hundred calories per day can block weight loss - and that sucks lol.

You can look at that and think “ugh it’s so much work” - and stay stuck.

OR you can think “i’m inspired to raise my standards because i’m in charge of my goals”.

Both are hard. Only one moves you forward.

I’m asking you to on you to choose the second, that’s where growth lives.

If you want to embody the work it takes, work with me 1:1. 🔗 in my profile or DM me “SHAPE” for more info. 💜

When you’ve been in the same binge-restrict cycle for years, it’s the same old same old, “I’ll start Monday” loop.I know...
02/12/2026

When you’ve been in the same binge-restrict cycle for years, it’s the same old same old, “I’ll start Monday” loop.

I know this pattern and mindset like the back of my hand, I lived it for over 20 years: overweight, dieting, my body was the problem.

But it really was my approach: urgency, restriction, bingeing, failure.

What worked was generating consistent proof over time: that I could show up to my workouts, track my food without thinking I had an eating disorder, eat bread without eating 10 loaves, that I could tolerate discomfort without death (lol but also real).

The story you tell yourself is the story you get to keep, and our stories come from proof.

See how what you currently believe is created from what you’re currently doing?

If you tell yourself you’re special, different, or that something is wrong with you, and that’s why nothing works… the story is keeping you stuck.

This is the work I do in The Body Lab + ShapeShift.

Not meal plans or macro tracking alone - but skills that actually last. We change through proof, not perfection.

1:1 Coaching opens tomorrow, and I have 2 spots to start in March. 💜

What if real food freedom is simplicity?What if you had a reliable, unshakeable system you could come back to every day ...
02/11/2026

What if real food freedom is simplicity?

What if you had a reliable, unshakeable system you could come back to every day that created certainty and predictability in your results?

What if it was made with you in mind?

Nowadays we have so much access to recipes, restaurants, what other people are eating, how can you not get overwhelmed with the infinite choice?! 😵‍💫

Especially if you’ve been restricting for a while, the moment you let go of restriction, everything you’ve been restricting comes flooding back in, practically begging to be eaten lol… which is why so many of us end up bingeing after a diet, or even when we start Intuitive Eating, which I’ve realized is often just a cute way to say you’re bingeing.

That was me, too.

When your mind is busy, it’s easy to get overwhelmed. Structure is the answer in most cases.

Having the same foods you eat week to week on repeat creates calm, and results - when implemented consistently.

Doesn’t mean there’s no room for fun! Because we know that leads back to restriction, too.

Intentionally add in fun recipes, restaurants, and desserts a couple times per week. When you have a flexible system, that’s easy to do.

And whenever you have a craving that’s worth it, you have the skills to work with that as well.

This is what I do in 1:1 coaching - spots open soon! 💜

02/11/2026

Once you stop looking at this as a reason to not get results or move forward, and look closely at the places that you DO have power - consistency is possible and results come.

Yes, I can be flexible with food now, but I still gain weight easily and have a sensitive body due to my yearsss of chronic dieting. Building muscle, lifting weights, and doing nutritional periodization forever changed my body + relationship with food. Control your controllables, develop a strong mindset though proof, and keep it moving.

1:1 coaching opens again this week 💜

02/10/2026

A big, complex, and nuanced topic - but here’s what’s helped me and my clients who no longer struggle with food noise. Will record a podcast on it soon.

If you have questions or thoughts, i’d love to hear them in the comments. 💜

January - all food, family, fun, and jam packed with things to do. Spent most of it working, with my sister, mom, and ni...
02/09/2026

January - all food, family, fun, and jam packed with things to do. Spent most of it working, with my sister, mom, and niece 💕 having quality time with Josh, with friends, training for Hyrox, running, reading, cooking, baking, time off my phone lol, and enjoying amazing Miami weather… but also adjusting to lots of changes!

Hope you had a great month! Feeling grateful and excited for the year ahead 💜

02/07/2026

Simple, not easy - but here in this video i outline everything I know about fat loss after coaching hundreds of women. Look at the facts, stay consistent, and i promise you’ll see progress.

1:1 coaching opens next week! 💜

02/07/2026

Might as well pick the one that hurts less and makes you better in the long run 💜

1:1 coaching opens up again next week 😃

Eating MORE of the foods you like is the #1 adherence tool.⁣⁣“Food is fuel” yes, but for those of us who loveee eating,...
02/06/2026

Eating MORE of the foods you like is the #1 adherence tool.⁣
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“Food is fuel” yes, but for those of us who loveee eating, cooking, and food, it’s a lot more than that.⁣
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Might as well accept that from the beginning. A fat loss plan should be similar to a maintenance plan, just with a bit less food to account for a calorie deficit.⁣
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Right now I’m in maintenance, so I have more flexibility, and I’m cooking + baking a lot more. Having foods to look forward to that you can factor into your plan creates adherence, consistency and results.⁣
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Not every day is the same. Sometimes I stick to my regular simple meals. Sometimes I eat 2 cookies, sometimes I just have a bite.⁣
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What matters is the flexibility of being able to stick to your plan no matter what, and that’s the beauty of having a framework that is adaptable to your moods, hunger levels, and time of the month.⁣
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Here’s what helps me most:⁣
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🔹 Sticking to my calorie + protein goal: I simply input my meal + track it as best I can. Definitely not perfect, and I eyeball, but what gets measured gets managed.⁣
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If you practice portion control, and prioritize protein + fiber, everything fits - including your favorite foods.⁣
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🔹 I prioritize satisfaction: adding cheese, avocado, fats, spices, herbs, citrus, butter, eating bread, baked goods, crunch, heat, textures/flavors I love - go crazy and have fun.⁣
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🔹 It’s pretty! When we can take the time to make things look good, and add color + care, it makes a difference.⁣
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🔹 I add in convenience options too: these are stacked with less than perfect meals so overall I have a pretty balanced thing going.⁣
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🔹 I try to plan ahead by a week or two, or at least have a couple things on the docket that I look forward to making and eating.⁣
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I don’t always love cooking in the moment, but I’m always glad I did - and learning to do it is a skill that you will use for the rest of your LIFE.⁣
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Should I create more cooking content?! I’ll share some of my recipes in these swipes soon. I listed out where each recipe came from.⁣
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Look out for 1:1 spots opening next week, where I can help you customize your plan to include these foods daily to reach all your goals. 💜

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