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!

03/11/2026

You can be doing all the “right” things, but still not seeing changes, because structure with nutrition + fitness is non-negotiable, especially in the beginning!

Being intuitive and winging it come AFTER periods of structure. In the beginning, you gotta be locked in. 💜

1:1 coaching opens on Monday. 😃

03/10/2026

When were looking to keep the weight off forever, looking at your behaviors square in the face is non-negotiable.

Most of us eliminate behaviors during weight loss (going out to eat, eating sugar, celebrating your birthday) but the second you return to them, the weight comes back.

Long-term weight management comes down to managing your brain - here’s a tip that may help you in the moment.

These are the types of tools i share in 1:1 coaching, which opens again on March 16. 💜

I’m beyond grateful for social media but I’m so much happier when i’m off my phone and IN my life. I’ve been using for ...
03/07/2026

I’m beyond grateful for social media but I’m so much happier when i’m off my phone and IN my life. I’ve been using for almost 3 months now and it’s changed my life - i’ll never get off social but having a more intentional relationship with it has made me calmer, more creative/intuitive, and productive.

We’re at a point now where it’s so easy to get sucked into constant comparison, overconsumption, inadequacy, and overwhelm unless you actively fight against it by touching grass and becoming more in touch with the things that really make us happy + human.

I’ll keep sharing about this, and try to show more examples of the zillion things we can do besides doomscrolling. Of course i’m fully aware you’re seeing this while scrolling lol but the point is to do it with full purpose, and then moving on and living your life. ✨

Would love to hear your thoughts below. 💜

Ever tried to be the go-with-the-flow, chill, non-chalalant woman? Ever tried for YEARS to become her and felt like crap...
03/07/2026

Ever tried to be the go-with-the-flow, chill, non-chalalant woman? Ever tried for YEARS to become her and felt like crap? Me too.

I tried my hardest for many years to be the person many other people wanted me to be: accommodating, easy, and quiet. Nothing made me unhappier.

I also convinced myself I needed to be gentle with myself + couldn’t push myself at all. Nothing made my anxiety worse!

I thought structure with food + exercise was disordered/crazy so I just did whatever I felt like in the moment. I was out of shape, lethargic, and uncomfortable in my body.

Over the last 3-4 years, I began to experiment with pushing myself more + more with my body, business, and life. I decided to actively rewrite the narrative that I’m delicate + can’t handle much because I’m sensitive (which I am!).

It worked.

The funny thing about anxiety (as an anxiety prone person) is that the more you avoid what you’re scared of, the more incapable you become.

The gap widens between who you are + who you want to be. And when you KNOW you’ve got more in the tank, nothing makes you feel worse.

Now, I’ve settled into a place where I gotta be strict with the way I eat, move, think, and live. Doesn’t mean I don’t practice flexibility, or have fun.

I still eat sugar, go to bed late, am social + active in my life, spend too much time on my phone sometimes, have crappy thoughts, feel bloated + bad in my body, etc.

I just do what I have to do consistently, all the time, to actively live in my values, stay lean + strong, and feel powerful, capable, and free in my body + mind.

If you’ve been out there avoiding what you know is best for you, I’ve been there, and I can help you.

Stay tuned next week for updates on 1:1 coaching. 💜

I eat this bowl every morning - literally! Even on vacation. I’m a sweet breakfast person, and because I workout in the ...
03/05/2026

I eat this bowl every morning - literally! Even on vacation. I’m a sweet breakfast person, and because I workout in the morning, I feel best with a high carb breakfast.

Ten years ago i would have died at the idea of eating grains, dairy, fruit, and sugar - but now, my body can handle it (i eat about 250g carbs/day).

Yogurt + oat bowl

〰️ 24g rolled oats
〰️ 10g chia/flax/hemp mix
〰️ 8g raisins
〰️ 1/2 teaspoon salt
〰️ a few shakes cinnamon
〰️ 3/4 cup water

Bring to a boil then simmer until cooked through + water has evaporated.

To a bowl add:

〰️ 300g Greek yogurt (I like fage 2%)
〰️ 150g fruit
〰️ 1 tablespoon tahini or nut butter
〰️ 1-2 teaspoons honey

Add cooled oats and enjoy 😃

Tell me, do you like this format or video better? 💜

03/05/2026

Are you working out for HOURS and not getting results? That used to be me… confused AF as to why I was working out for years without ever actually changing my body.

Now, I workout for 45 minutes max 4x/week, from home, with moderate weights - and I’ve never felt better or more in shape.

When you want to work out for less time, and from home, you need more metabolically taxing exercises that force you to get stronger, use your whole body, and feel intense.

Over time, as you progress, you’ll gain muscle, feel strong, and get more proficient in your movements.

Compound exercises give you bigger bang for your buck, working several body parts at a time, because they utilize TWO joints.
�Isolation exercises are fine as accessories, and they can be in your program, but they don’t utilize as much energy and demand from you.
�We should be prioritizing these four movement patterns + compound movements week to week.

〰️ SQUAT�〰️ DEADLIFT (HINGE)
〰️ PRESS�〰️ PULL
�Track your weights, and aim to increase reps + sets (overall volume), movement quality (better form - think of these movements as skills if they feel unfamiliar), and tempo/pauses - these are all forms of progressive overload which is the gold standard for building muscle tissue (along with your nutrition).
�There are so many variations and combinations within these movements as well (especially unilateral - one sided - movements which we want to prioritize if you’re at home), but rest assured that if you’re really in it for the long haul with changing your body + getting stronger, you’re gonna be perfecting these for YEARSSS to come.

What questions can I answer for you about weightlifting below?!

Next week, I’ll be sharing changes to my upcoming programs that I can’t wait to share with you. Mid-march, I’ll be opening 5 more 1:1 coaching spots to begin late March or early April. 💜

What did I miss? Everything is in these swipes.Don’t overcomplicate.Make ingredients, not recipes.Assemble.Use recipes s...
03/04/2026

What did I miss? Everything is in these swipes.

Don’t overcomplicate.
Make ingredients, not recipes.
Assemble.
Use recipes strategically, not every day.
Have a few things you love + rotate through.

I’m working on a bigger batch cooking freebie - tell me any questions you may have below!!

Should I do a series on quick cooking tips?! 💜

03/03/2026

These are the most common things I see that sabotage progress. It’s the MOST frustrating thing when we feel like we’re putting so much effort into tracking and yet… the scale doesn’t budge.

This might be why! We can feel frustrated at how accurate we need to be (because most people do need a level of accuracy they’re not used to for their body to respond to fat loss), or we can view it as a way to gain insight as to why things aren’t moving, which, in the long-term, is less effort overall.

Nothing takes up your mental space + peace than wondering why nothing is happening when you’re really, really trying. These tweaks may help.

Next week, I’m excited to announce my coaching offerings because my 1:1 programs turn your biggest hopes with your body + how you feel into reality. 💜

Lemme start by saying that ANY movement is good movement.If you’re sedentary, doing anything to get you moving is amazin...
03/02/2026

Lemme start by saying that ANY movement is good movement.

If you’re sedentary, doing anything to get you moving is amazing. I urge my clients to focus on prioritizing a movement habit FIRST, doing something every single day, even if it’s just walking.

Because in the beginning, you’re fighting your brain on staying on the couch or moving, and the barrier’s gotta be low.

But once you GET moving, and you’re frustrated by the results you’re not getting, that’s when we can get more specific.

We hear that weights + tracking work, but sometimes we need to take a JOURNEY to get there. It took me years, too.

I see a common trajectory amongst women that goes from Cardio ➡️ Group Fitness ➡️ CrossFit ➡️ Orange Theory/HIIT ➡️ Yoga/Pilates ➡️ Weights ➡️ Real Progressive Training.

The same can be said for nutrition, where it goes from Restrictive Dieting ➡️ Low Carb/Keto ➡️ “Clean”/Paleo ➡️ Flexible, Structured Eating. But that’s a post for another day.

Most of us want muscle without knowing it. We want to be toned, defined, tight. That’s muscle, and muscle takes food and resistance training done properly.

You need protein + carbs + adequate calories to BUILD.

You need proper training to SIGNAL your body to create muscle.

These are elegant processes that need extremely specific inputs - even moreso if you’re further into the journey.

When you’re ready, this is exactly what I do, and you can see how clearly my journey shows that building muscle just works. I eat more now than in any other photo.

Next week, I’ll be announcing more coaching options. But for now, just know you’re not alone, and you can get started on the right path at any time. It’s possible for you, too. 💜

If you’ve been losing the same 20-30 pounds year after year, or you’ve been trying to take off the last 10-20 pounds for...
02/25/2026

If you’ve been losing the same 20-30 pounds year after year, or you’ve been trying to take off the last 10-20 pounds for 5+ years, I bet you’ll see yourself in this post.

I held onto 10-15 pounds for years that I didn’t need, convincing myself that because I was already small and petite at 5’3” I was fine.

But there was always a part of me that didn’t feel fully confident in my body, despite being a nutrition coach for almost 10 years.

In 2023, I decided to finally put my money where my mouth was and made the change. I doubled down and started tracking for real, I did nutritional periodization myself just as I teach it, and the changes I saw shocked me.

It also shocked me that it was a LOT easier than I thought it was. Now, of course I had to put in effort and work - I couldn’t dabble anymore.

But when you’re excited and motivated by the results you’re getting week to week, momentum builds, and you end up changing fundamentally.

At this point I’ve worked with 100s of women 1:1, and my goal is to ALWAYS have you keep the weight off for life by working with your metabolism, doing nutritional periodization + phasing, lifting weights, and the part most programs miss: the deep behavioral + regulation work that really keeps the weight off.

As I got right with food, my confidence and self-respect grew. And I want the same thing for you if you resonate with this post.

I’m currently enrolling ONE more 1:1 coaching spot to begin in March. Applications close February 28.

🔮 ShapeShift: My 16-week 1:1 Metabolic & Nutrition Reset (Nutrition only)⁣
⁣
🖤 The Body Lab: My 6-month, 1:1 Physique Recomposition Protocol (Training + Nutrition)⁣

LIB or DM me “SHAPE” to apply. 💜

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Marysville, OH
43040-43041

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