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

Ashley Pardo, Marysville, OH (2026)

04/08/2026

I’ve been seeing a lot of posts on Threads lately along the lines of “You have 20 minutes! You can workout! No excuses - you might just not want it bad enough!!”

That doesn’t work for 99% of the population.  I know because of my coaching work, and because I couldn’t consistently workout for most of my life!!

Shame + punishment just spiral you further into the ground.

What’s worked for me has always been telling myself the truth, being ruthlessly honest, and making decisions from that place.

It takes me 45 minutes to workout and the rest of my day is breezy and awesome. If I don’t, I’ll spent the next 15 hours wishing I did.

Same thing with doing my hair, going out, making content, bricking my phone, making good financial decisions, and anything else that’s good for me.

Just doing the thing saves you time, energy, money, and actually moves you forward.

And sometimes the way we learn that is spending a LOT of time not doing it, struggling to do it, going back and forth about it - and feeling like crap!
 That feeling gives you autonomy and choice. Agency comes from that place. Start slow, build momentum, and see how much better it feels when you are in control of your feelings, aware of your resistance, and become someone who can ACT.

This is what I do in 1:1 coaching. Spots for The Body Lab open again on April 20. 💜

04/05/2026

Last December, i texted my bestie & asked her if she wanted to do a doubles race with me - she was immediately in.⁣
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I’d become a strong runner after years of being slow (i started following a plan, and it worked lol) & wanted to do a hybrid race (strength + running) as that’s really where my training has evolved.⁣
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Make no mistake, hyrox is an endurance & running race.⁣
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You have 8 runs with 8 stations in between. In a doubles race, you run together, and split the station work however you like - so you rest while your partner works (was a lifesaver for me).⁣
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This is what it looks like:⁣
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1000m run⁣
1000m ski erg⁣
1000m run⁣
50m sled push (102kg)⁣
1000m run⁣
50m sled pull (78kg)⁣
1000m run⁣
80m burpee broad jump⁣
1000m run⁣
200 KB farmer carry (2 16kg KB’s)⁣
1000m run⁣
100m sandbag lunges (10kg)⁣
1000m run⁣
1000 wall balls (4kg)⁣
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We ended up doing less than needed for the sled pull and had to run back to finish, and mixed up the lunges and farmer carry (honestly on brand for us lol) so we got a 3 minute penalty.⁣
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I wanted to finish in less than 90 min, and we did it in 1:20, and with the penalty, 1:23.⁣
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I could have pushed harder for sure. I was scared to go all out because of the sustained effort, so I was working at about 6-7/10 of what i had in the tank.⁣
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All the running i’ve done the past year paid off!!⁣
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The worst was the sled pull, i was shocked that it felt SO heavy and intense (and i’d practiced!).⁣
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The rest was a steady, consistent push and i let lead the pace the entire time, and she did most of the wall balls at the end. She is my favorite person to talk to and train with so it was all natural, FUN, and smooth. 💜⁣
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Josh was our videographer/photographer lol. I’m so grateful for him.⁣
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The day before the race i was nervousssss bc it was NEW, but i’m familiar with the scary feeling of the unknown - you only get better by DOING, and i felt amazing to finish.⁣
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Keep pushing and doing things out of your comfort zone. I’m committed to that fight and can’t wait to keep getting stronger in my body and mind - there’s NOTHING like it and i hope this inspires someone out there to get up and move. 💕

04/03/2026

I didn’t see results from lifting until year SIX 😮 so here’s what I wish I would have known from Day 1!

If you’re not looking like you lift, it’s most likely due to:
�〰️ Poor programming
〰️ Poor form
〰️ Not lifting heavy enough
〰️ Not being intense enough + putting in enough effort

Hard truth: just because you have a weight in your hand doesn’t mean you’re building strength and muscle! The physique most of us want probably has a lot of muscle on it.

Lifting is a SKILL. And if you’ve been doing cardio for years and move to weightlifting, you’re going to initially treat weightlifting like cardio: wanting to get sweaty, moving quickly, and doing lighter weights.

Unfortunately, this doesn’t build the muscle we want. That comes down to:

〰️ A smart, progressive overload plan
〰️ Lifting close to failure
〰️ Putting in a lot of effort, intensity, and consistency
〰️ Creating a lot of time under tension + moving slowly through the movements
〰️ Focusing on full range of motion + quality form
〰️ Nutrition that supports this (that’s another post)

Lifting should feel hard. A good litmus test is to think of:

RIR (Reps in Reserve) - Get close to failure, but leave 1-2 reps in the tank to not compromise form

RPE (Rate of Perceived Exertion) - Get close to 7-8/10

Remember that learning this takes a ton of time, undoing of habits, building a different mindset, practice, and consistency!��Get on a good program, focus on simple, repetitive movements, and give it all you’ve got.

I have several lifting programs, and do custom programming in The Body Lab 1:1, and love doing it!

What questions can I answer for you below? 🖤

04/02/2026

I haven’t thought of Waldorf salad in years, but I had an amazing one at in Williamsburg this past weekend and it was soooo good that I haven’t stopped thinking about it and had to make my own!

I typically envision a Waldorf chicken salad or something more wet lol so I loved the idea of serving it open faced + in a big pretty pile so you make sure to get all the little delights in each bite!

Making stuff like this every week is what keeps my relationship with food happy + calm. Back when I was dieting, I wouldn’t have ever made a salad that had a creamy dressing, nuts, cheese, and so much fruit - but if you portion it out, you’re good to go.

If you’re excited by food, eating something fun daily will keep you more adherent to your plan + quiet down food noise.

🍇🍎💚 Waldorf Salad

Serves 3-4 as a side

〰️ For Dressing

6 tablespoons creme fraiche (sub yogurt if you want)
4 teaspoons lemon juice
4 teaspoons dijon mustard
1 tablespoon water
1/2 teaspoon kosher salt
1/4 teaspoon pepper

〰️ For Salad

6 stalks celery, sliced on diagonal
1 honeycrisp apple, chopped
1 cup grapes, halved
1/4-1/2 cup candied walnuts or pecans
4 ounces gorgonzola or blue cheese, crumbled
2 tablespoons golden raisins
2 tablespoons freshly chopped flat-leaf parsley
Kosher salt + pepper

In a small bowl, mix the dressing ingredients.

On a big plate, spread the dressing. Add the celery, apple, grapes, walnuts, cheese, raisins, and parsley. Sprinkle with salt + pepper, and enjoy!

You can either mix it up, or serve it as is and mix it up on your plate.��Lmk if you make it 💜

03/31/2026

Back when I was a chronic dieter, I thrived on rigidity. It was where I felt safe, because it was the only place I ever got results.⁣
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*Temporary* results.⁣
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Because the second I reintegrated into life, I quickly realized I didn’t know how to handle life, feelings, other people - which is the reality of eating.⁣
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I always ended up regressing, overeating, and spiraling into shame.⁣
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And would STILL go back to dieting - because it was my “safe” space.⁣
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If this is you - it isn’t a strict diet or perfect macro numbers that will finally be the missing link.⁣
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You need to learn the life skills for all the (normal) things that end up derailing you.⁣
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Because by only being able to get results when things are “perfect”, you avoid the exact situations that will help you LEARN to be flexible.⁣
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It isn’t until we are face to face with them, and build up the evidence that we can, in fact, handle them - that we build more confidence and become resilient.⁣
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By being rigid, we become more susceptible to breaking and spiraling.⁣
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By being flexible (a skill we can learn), we become unshakable and stronger beyond any diet or way of eating.⁣

Rigidity is easy. Flexibility is harder.
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By looking at our behaviors, and learning to act in the un-ideal by having solutions/tools for every possible situation, we are able to become more consistent and eventually, get more results than we ever thought possible.⁣
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Of course, we need structure as well, so the macro plan does matter, moreso the long-term implementation and adherence of it.⁣
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Which happens through flexibility.⁣
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From here, a life of being on/off with eating turns into a full on integration where you know how to deal no matter what’s happening.⁣
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Start learning these skills, and you’ll never look back.⁣
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If you need help learning then, you’d love my 1:1 coaching program, The Body Lab, which is currently full - but will open again next month. 🖤

03/29/2026

What do you do on the days when delicious food is abundant and you still want to feel good?

I’m thinking back to a trip i took to NYC 15 years ago, in the same situation. I ate until i physically couldn’t anymore, stayed sedentary, and remember going to sleep feeling beyond stuffed.

Laying in bed that night struggling to fall asleep, i couldn’t have imagined in my wildest dreams that I could feel normal around food, enjoy it more, and come back weighing the same. That time, I’d gain 10lb in one weekend.

What helps me now is:

💟 Staying active no matter what. I run, lift, and walk - and know my metabolism can handle a lot of food, sugar, and carbs, no stress.

💟 Abundance mindset. I can have any of these foods at any time, so scarcity goes away (this takes practice).

💟 Portion awareness from tracking. I look at the day as a whole, so i’m allotting approximately 800-1000 calories per meal out. This plus a morning snack is good for my day.

💟 Distress tolerance. I expect to want more of delicious foods, but know that eating beyond fullness doesn’t bring me anything besides feeling too full.

💟 I pay attention + savor. I know that the first bite is always the most delicious, and the coming bites taste a little less good, so i’m reealllyyyyy present.

💟 I get protein + vegetables, but i also order what I want. I know that JUST getting a salad will make me want more stuff later. So i have the stuff that makes me feel good, and also pace myself and have a small portion of everything else.

💟 I remember that one day won’t derail me.

This requires a LOT of practice, reps, experience, none of which come from a strict diet plan. They come from learning how to live life.

If you’re looking for real behavior skills that allow you to be normal while you lose weight + live in maintenance, apply for my signature 1:1 program, The Body Lab, which now has two tracks:

🖤 The Body Lab Foundations: 16 weeks, nutrition + fat loss + body recomp coaching only

🖤 The Body Lab Intensive: 6 months, nutrition coaching + strength training programming

Applications close March 31, just 2 days from now. There is ONE spot left.

Link in bio for the info page or DM me “BODY”. 💕

03/27/2026

There will always be fear + resistance in anything uncertain, not because you’re incapable, but simply because you haven’t done it before.

So when my mind tried to convince me not to run in the cold today, i knew that once it’s done it, id be able to do it again and feel ready.

The readiness doesn’t come from a signal or being anointed by something, it comes when you decide to do it.

If you want to consistently feel like a badass, you have to get used to this feeling and the good news is that it DOES get easier the more you overcome.

This is what I help you do - becoming someone who overcomes + tackles things head on instead of chickening out. If this resonates, apply for my signature 1:1 program, The Body Lab, which now has two tracks:

🖤 The Body Lab Foundations: 16 weeks, nutrition + fat loss + body recomp coaching only

🖤 The Body Lab Intensive: 6 months, nutrition coaching + strength training programming

Applications close March 31, just 5 days from now. There is ONE spot left.

Link in bio for the info page or DM me “BODY”.

03/26/2026

Intuitive Macros was made for your brain if you feel this post on ALL levels.

It’s not about you - there’s nothing wrong with you, you’ve just been using the wrong approach for YOUR specific + unique mind.

I spent much of my life thinking I couldn’t be disciplined, consistent, or fit - and after following my own IM process, I got into the best shape of my life doing things “wrong”.

Traditional strict nutrition + fitness fails us, and if you’ve spent your life thinking that nothing will ever work, I hope this helps you feel so much better.

If you want to dive in further, listen to episode #276 of The Body Lab Podcast.

And if you want to give yourself a REAL chance at resultsfrom someone who gets it and has a 99% client success rate (with people just like you!), apply for my signature 1:1 program, The Body Lab, which now has two tracks:

🖤 The Body Lab Foundations: 16 weeks, nutrition + fat loss + body recomp coaching only

🖤 The Body Lab Intensive: 6 months, nutrition coaching + strength training programming

Applications close March 31, just 5 days from now. There is ONE spot left.

Link in bio for the info page or DM me “BODY”. 💪🏼

03/26/2026

Keep practicing, stay the course, and remember our nervous systems change with ACTION and REPETITION. More repetition than you think. If you’ve been dealing with food obsession for decades, that pattern is really engrained. It will take time for you to feel fully calm around it, but the more you begin normalizing its presence, the more habituated you’ll become and the more easy it’ll feel.

This is exactly what I coach people through, and I’m currently enrolling TWO spots in my signature 1:1 program, The Body Lab, to begin in April - it now has two tracks:

🖤 The Body Lab Foundations: 16 weeks, nutrition + fat loss + body recomp coaching only

🖤 The Body Lab Intensive: 6 months, nutrition coaching + strength training programming

Applications close March 31, just 9 days from now.

Link in bio for the info page or DM me “BODY”.

03/24/2026

All the info in the swipes for something that’s been on my mind for a long time.

Would love to know what you think below!

If this resonates, you’ve got 8 days to apply to work with me in my 1:1 Nutrition Coaching Program, The Body Lab, where I help individualize this process for you to help you feel confident and incredible in your body every day. 🖤

Head to my profile or DM me “body” for more info ✨

Ashley Pardo

04/08/2026

04/05/2026

04/03/2026

04/02/2026

03/31/2026

03/29/2026

03/27/2026

03/26/2026

03/26/2026

03/24/2026

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