The Body Lab

Stefanie Kleinburd is a health coach specializing in menstrual health and fertility. Through her personal experience and a passion for women’s reproductive health, she created a diet and lifestyle program that helps women have regular, feel-good periods and be their most fertile selves if and when they’re ready. When she’s not coaching, Stefanie advocates for the importance of periods and shares insights and hard to find information about the menstrual cycle through workshops, live talks and the new podcast she co-hosts, The Flow Down. Stefanie is a graduate of Columbia Business School, The Institute for Integrative Nutrition and YogaWorks in New York. She's also a trained Psych-K facilitator. She lives in New York with her husband and daughter.To learn more about your cycle, download Stefanie’s free guide, “3 Things Every Woman Needs to Know About Her Period, Now” and follow her on Instagram at @steffikleinburd.Website: StefanieKleinburd.comFree Guide: 3 Things Every Woman Needs to Know About Her Period Now: https://mailchi.mp/d653168529a6/3-things-you-need-to-know-nowOne-on-one coaching program: http://stefaniekleinburd.com/en/work-with-me/28-Day Know Your Cycle Masterclass: sign up for the waiting list here: https://mailchi.mp/f822d05967eb/knowyourcyclechallengeInstagram.com/steffikleinburd Facebook.com/steffikleinburdThe Flow Down podcast: https://flowdownpod.com/episodesThe Flow Down podcast episode: How To Be The Boss of Your PMS Cravings: https://flowdownpod.com/episodes/how-to-be-the-boss-of-your-pms-cravingsMentions:Carolyn Banner's Heart Food Podcast Episode:https://itunes.apple.com/us/podcast/054-carolyn-banner-mindfulness-sustainable-nutrition/id1295030715?i=1000422430448&mt=2PMS and cramping:http://stefaniekleinburd.com/menstrual-cramps-and-what-to-do-about-them and https://flowdownpod.com/episodes/how-to-be-the-boss-of-your-pms-cravingsDiva cup:https://divacup.com/Lunette cup:https://www.amazon.com/Lunette-Reusable-Menstrual-Cup-Vaginas/dp/B0758K13YL/ref=sr_1_30_s_it?s=beauty&ie=UTF8&qid=1543797270&sr=1-30-spons&keywords=diva%2Bcup&th=1Intima cup:https://www.amazon.com/Intimina-Lily-Cup-Size-Medical-Grade/dp/B00BL1137Q/ref=pd_bxgy_2?_encoding=UTF8&pd_rd_i=B00BL1137Q&pd_rd_r=58f3861b-f693-11e8-8652-8782d0f37ad6&pd_rd_w=4TuPh&pd_rd_wg=DlLNf&pf_rd_i=desktop-dp-sims&pf_rd_m=ATVPDKIKX0DER&pf_rd_p=6725dbd6-9917-451d-beba-16af7874e407&pf_rd_r=YCCN8104ASQ3DPCXTJJ5&pf_rd_s=desktop-dp-sims&pf_rd_t=40701&refRID=YCCN8104ASQ3DPCXTJJ5&th=1Thinx panties:https://www.shethinx.com/Women’s bodies, women’s wisdom:https://www.amazon.com/Womens-Bodies-Wisdom-Christiane-Northrup-ebook/dp/B003QXMYZC/ref=sr_1_3?s=books&ie=UTF8&qid=1543797374&sr=1-3&keywords=womens+bodies+womens+wisdom--Book a FREE discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletter:app.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channel:www.youtube.com/user/ashleykathrynpardo

Today we have a great episode with Karen Diaz, RD!Karen is a registered dietitian and Author of Within: Making Peace With Food and Body to Have a Healthy Family and Home. Karen is certified in intuitive eating and uses her expertise from running the nutrition program at an eating disorder clinic for eight years to guide women in overcoming disordered eating and body image struggles through her Signature program, Break Free. Timeline:[00:14:12] - Karen comes on the show and shares what she's currently doing and how she got here[00:18:11] - Suggestions for mothers; helping their daughters have a healthy relationship with food and body image[00:24:30] - Should we keep processed & sugary foods in the house? (snacks, sweets, etc.)[00:32:55] - Discussion on eating disorders[00:48:14] - Deeper level of transformation with Karen's clients and herself as you heal food/alcohol --Karen's website:https://thefreelife.com/--Mentions:A Course In Miracleshttps://www.amazon.com/Course-Miracles-Dr-Helen-Schucman-ebook/dp/B0018A01L4/ref=sr_1_2?ie=UTF8&qid=1543314807&sr=8-2&keywords=%27a+course+in+miracles%27"Peace Is Every Step: The Path of Mindfulness in Everyday Life" by Thich Nhat Hanhhttps://www.amazon.com/Peace-Every-Step-Mindfulness-Everyday/dp/0553351397/ref=sr_1_1?ie=UTF8&qid=1543314842&sr=8-1&keywords=peace+is+every+step--Book a FREE discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletter:app.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channel:www.youtube.com/user/ashleykathrynpardo

This is one of my favorite episodes to date; I'm joined by my friend Debbie Rodriguez to talk about grounded spirituality, intuition, and how to ultimately be more connected to yourself to be your greatest healer.Timeline:[00:10:08] What is Debbie doing now and how did she get there?[00:15:53] What is Reiki?[00:20:13] Using crystals and tarot decks as tools, not lifesavers[00:26:50] Trusting that it's for our personal growth when life doesn't go our way[00:38:50] Trusting and surrendering our life experiences[00:44:30] Allowing femininity into your life[00:55:45] Sex energyMentions:The Power of Vulnerability by Brené Brownhttps://www.amazon.com/Power-Vulnerability-Teachings-Authenticity-Connection/dp/B00D1Z9RFU/ref=mt_audio_download?_encoding=UTF8&me=&qid=Pussy: A Reclamation by Regina Thomashauerhttps://www.amazon.com/Pussy-Reclamation-Regena-Thomashauer/dp/1401950264/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1542710357&sr=1-1Big Magic: Creative Living Beyond Fear by Elizabeth Gilberthttps://www.amazon.com/Big-Magic-Creative-Living-Beyond/dp/1594634726/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=--Debbie Rodriguez is a renowned wellness practitioner, hypnotist, and reiki master living in Miami. She holds that compassion and self-awareness are at the core of breakthrough and transformation. She works with women and men looking to create their level ten life. Her coaching focuses on shifting subconscious limiting beliefs that keep people from stepping out of their comfort zone and into their vision."I am a stand for people getting that they matter," she explains, "And that they are unapologetically, radically enough. I do this through coaching, reiki + energy work, Akashic readings, and hypnosis." Debbie's website:www.debbiemagic.comEmail her:[email protected] her on social:FB: Debbie MagicIG: @DebbieMagick--Book a discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletter:app.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channel:www.youtube.com/user/ashleykathrynpardo

In this solo episode, Ashley gives an update on current life changes and talks about how to trust and grow from each stage of life.--Book a discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletterapp.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channelwww.youtube.com/user/ashleykathrynpardo

Today I'm joined by my good friend & coach, Brittney Waters, for a conversation about how to live a healthy, happy, & fun life free of obsession or rigidity. We also talk about how important it is to push yourself and why we all need someone to guide us to leave our comfort zone.Find Britt on Instagram @oceanamorVisit Vice Fitness:www.vicefitmiami.comSign up for Coach Panos's programming, LiveWod:http://www.live-wod.com/--Book a discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletterapp.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channelwww.youtube.com/user/ashleykathrynpardo

My friend Marisa Moody joins us on the show today for a conversation centering around doing what works for you & staying authentic in your own life, including developing lifelong healthy habits to feel your best.In Marisa's words:I help women elevate their health & confidence so they can focus on work that sets their soul on fire. I am passionate about helping people live health, active lives, and using that energy to do something that fulfills them, lights them up and makes a bigger impact in the world!--Timeline:[00:06:06] Marisa introduces herself and gives us her background[00:20:21] Marisa's sustainable approach with her clients[00:27:55] Incorporating your social life within a healthy lifestyle[00:33:00] Getting into the habit of waking up early to workout[00:45:36] Changing our narratives & stories[00:47:37] Surrounding yourself with likeminded people and life-changing decisions[00:57:30] Advice for those thinking about having kids--Marisa's Website:http://www.motivatedmovementpt.comFind Marisa on Instagram:https://www.instagram.com/marisajaninemoody/Find Marisa on Facebook:https://www.facebook.com/motivatedmvmtpt/?eid=ARBCI7SQXu-gMtUZDGKz7T9D1Id8MNctminHeG3HXrcwf2lw03aqV6oBSEXpJC6H-VmEj9_II59U_j5F&timeline_context_item_type=intro_card_work&timeline_context_item_source=505057112&fref=tagJoin the Retreats:http://www.motivatedmovementpt.com/get-away/Marisa's FREE 30-Day Workout Challenge:https://motivatedmovementpt.lpages.co/dumbbell-dash-workouts/--Mentions: Brendon Burchard https://brendon.com/"You Are a Badass" Jen Sincerohttps://www.amazon.com/You-Are-Badass%C2%AE-Doubting-Greatness/dp/0762447699"Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones" by James Clearhttps://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299--Book a discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletterapp.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channelwww.youtube.com/user/ashleykathrynpardo

So excited to have my friend Carolyn Banner on the podcast today. We chat a lot about mindfulness, nutrition & movement for self-love & self-care, living an intentional life, and reducing our alcohol consumption.In Carolyn's words:I help busy women discover a way of eating and moving that is enjoyable, sustainable and effective without wasting tons of time and energy. Using my experience as a Registered Dietitian Nutrition for 15 years and personal trainer and yoga teacher for the last 5 years I work with women from all over the world through 1:1 and group coaching to make lasting habit changes that feel good for them.--Timeline:[00:04:11] Carolyn joins the podcast[00:04:45] How did Carolyn get to where she is today? (mindfulness, college, anxiety, disordered eating)[00:17:28] Nutrition and movement[00:24:26] Practical body change / mindset [00:28:38] Do not be intimidated by barbells and dumbells[00:33:44] Tips for body change nutrition[00:44:38] Balancing self care as a parent[00:50:03] Slowly eliminating alcohol[00:59:12] The Power of Now by Eckhart Tolle[01:00:47] Spiritual practices--Carolyn's website:https://carolynbanner.com/On Instagram @body_by_bannerOn Facebook: https://www.facebook.com/BodyByBanner/--Mentions:https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808--Book a discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletterapp.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channelwww.youtube.com/user/ashleykathrynpardo

It's Heart Food Podcast's birthday! In this episode, Ashley outlines the 5 most important lessons she's learned from putting out an episode per week for the past year.Timeline:[03:56] Ashley's takeaways from her first full year of podcasting[07:19] Conclusion of the Mindful Fat Loss Method[11:40] General lessons learned over the past year - Importance of consistency- Resistance will never go away- Your story matters- People are willing to help you- You can change your lifeMentions:Steven Pressfield's books:https://www.amazon.com/War-Art-Steven-Pressfield-ebook/dp/B007A4SDCG/ref=sr_1_1?ie=UTF8&qid=1539694700&sr=8-1&keywords=steven+pressfieldhttps://www.amazon.com/Turning-Pro-Steven-Pressfield-ebook/dp/B0087TUM54/ref=pd_sim_351_1?_encoding=UTF8&pd_rd_i=B0087TUM54&pd_rd_r=2a88c2ee-d143-11e8-ba98-5b089291c505&pd_rd_w=8UMS6&pd_rd_wg=BRQiH&pf_rd_i=desktop-dp-sims&pf_rd_m=ATVPDKIKX0DER&pf_rd_p=18bb0b78-4200-49b9-ac91-f141d61a1780&pf_rd_r=5HTCVXQ5ZEJHA7S4JNH4&pf_rd_s=desktop-dp-sims&pf_rd_t=40701&psc=1&refRID=5HTCVXQ5ZEJHA7S4JNH4https://www.amazon.com/Artists-Journey-Lifelong-Pursuit-Meaning-ebook/dp/B07DTY5WLD/ref=pd_sim_351_3?_encoding=UTF8&pd_rd_i=B07DTY5WLD&pd_rd_r=2a88c2ee-d143-11e8-ba98-5b089291c505&pd_rd_w=8UMS6&pd_rd_wg=BRQiH&pf_rd_i=desktop-dp-sims&pf_rd_m=ATVPDKIKX0DER&pf_rd_p=18bb0b78-4200-49b9-ac91-f141d61a1780&pf_rd_r=5HTCVXQ5ZEJHA7S4JNH4&pf_rd_s=desktop-dp-sims&pf_rd_t=40701&psc=1&refRID=5HTCVXQ5ZEJHA7S4JNH4--Book a discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletterapp.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channelwww.youtube.com/user/ashleykathrynpardo

My friend, Brand & Web designer extraordinaire of Pinegate Road, Kelsey Kerslake, joins us for a great conversation about the power of investing in yourself, personal & professional growth, changing your mindset with food, & autoimmunity.In Kelsey's words:I’ve been helping entrepreneurs and businesses build their brands and online presence for over a decade. I deeply believe that everyone has the potential to make their dreams reality and my agency helps people do just that. As your creative director, my job is to help take the vision in your head, ground it in strategy, illuminate it with design, and make it your digital reality.We cover:[00:05:03] How Kelsey helped change Ashley's life with her brand & business[00:09:27] The journey to starting & growing Pinegate Road [00:18:00] What does business growth look like on a personal & professional level?[00:21:02] The power of Investing in yourself & prioritizing self-care[00:28:58] Kelsey's evolving mindset with food[00:45:42] Kelsey's journey with endometriosis[00:50:54] Dealing with anxiety and being sensitive. [01:00:05] Kelsey's favorite booksMentions:"Crazy Rich Asians" by Kevin Kwanhttps://www.amazon.com/Crazy-Rich-Asians-Trilogy/dp/0345803787"Clockwork: Design Your Business to Run Itself" by Michael Michalowickzhttps://www.amazon.com/Clockwork-Design-Your-Business-Itself/dp/0525534016/ref=sr_1_1?s=books&ie=UTF8&qid=1539077765&sr=1-1&keywords=clockwork"Journey of Souls: Case Studies of Life Between Lives" by Michael Newtonhttps://www.amazon.com/Journey-Souls-Studies-Between-Lives/dp/1567184855/ref=sr_1_1?s=books&ie=UTF8&qid=1539077744&sr=1-1&keywords=journey+of+souls"Many Lives, Many Masters" by Brian L. Weisshttps://www.amazon.com/dp/B007EDYNAO/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1--Work with & schedule a call with Kelsey:www.pinegateroad.comFollow her on IG @pinegateroad--Book a discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletterapp.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channelwww.youtube.com/user/ashleykathrynpardo

I'm honored to have my good friend and amazing Nutritional Therapy instructor, Cathy Eason, for a vulnerable conversation about her intuition, spirituality, creative processes, and how to hone and develop your passion.Cathy Eason is a Nutritional Therapist, Educator, Speaker, Author, Healer and Light Seeker in Portland, OR. She has a passion for education regarding whole food nutrition, body movement, and intuitive insight to help those she connects with to find their Truest Healthy Self.--Cathy's Websitehttp://www.cathyeason.com/Open Door Healinghttps://www.opendoorhealing.co/Rewyld Retreathttps://www.rewyld.com/--Be sure to sign up for my FREE 5-Day Nutrition Training E-Course, The MIndful Fat Loss Method!ashleypardo.lpages.co/mindful-fat-loss-method/Book a discovery call with Ashley:app.acuityscheduling.com/schedule.php…Type=8022769Sign up for Ashley’s Newsletterapp.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channelwww.youtube.com/user/ashleykathrynpardo--Timeline:[00:05:15] Cathy joins the show, what she's doing and how she got here[00:12:40] Teaser of Cathy's new platform, Open Door Healing[00:20:20] Keeping a solid mindset when starting new endeavors[00:25:55] Setting boundaries with others[00:29:37] Cathy's daily routine & listening to your gut/intuition[00:54:15] Cathy's spiritual process & being in nature[01:01:44] The Fire Starter Sessions by Danielle LaPorte, Journey into the Heart by Melanie Beattie, Sacred Intuition by Marie Monacherrie --Mentions:Daniele Della Valle's Heart Food Podcast episodehttps://itunes.apple.com/us/podcast/007-daniele-della-valle-body-positivity-intuition-food/id1295030715?i=1000395361583&mt=2The Fire Starter Sessionshttps://www.amazon.com/dp/B005EM8NHQ/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1Journey into the Hearthttps://www.amazon.com/Journey-Heart-Daily-Meditations-Freeing-ebook/dp/B00BS8SVJ0/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1538473320&sr=1-1&keywords=journey+into+the+heartIntuitive Self-Healinghttps://www.amazon.com/Intuitive-Self-Healing-Marie-RN-Manuchehri-ebook/dp/B007CORQOK/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1538473392&sr=1-1&keywords=marie+manuchehri