The Body Lab

In this episode, I talk all about fat loss & why I believe it's a worthy goal if you decide so for yourself. You can love yourself & want to change yourself at the same time.Be sure to sign up for my FREE 5-Day Nutrition Training E-Course, The MIndful Fat Loss Method!https://ashleypardo.lpages.co/mindful-fat-loss-method/--Timeline:[02:32] - Introducing The Mindful Fat Loss Method[06:09] - My story with fat loss[09:24] - Beginning to date Derek and not caring about how I ate[13:45] - My futile attempts at intuitive eating[18:35] - Other fat loss programs & why they're missing something[22:02] - Fat loss & mindfulness--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

On the show today we're talking all about MINDSET. Ashley believes that changing your mindset is the most crucial step in changing your life & health. In this episode, she breaks it down into easy & approachable definitions, strategies, and tools.Timeline:[02:40] Ashley’s time in Boston, grad school, life and career change.[08:30] New business coaching program[11:53] What exactly is mindset?[16:02] “Hard choices, easy life. Easy choices, hard life.” - Zig Ziglar[19:05] Soul vs. Ego perspective[22:50] Strategies & tools to shift your mindset:- Fixed vs Growth Mindset- Victim to Warrior Mentality- Scarcity vs Abundance- “Fuck it” vs Moving on[35:34] Specific components of mindset[41:48] The importance of the people you surround yourself with--Book a discovery call with Ashley:https://app.acuityscheduling.com/schedule.php?owner=13668994&appointmentType=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 Jessica Flanigan on the show today! Her voice & work about loving is much needed in our health communities and all over the world. We speak frankly about our own personal struggles and how we have grown from them through love, trust, & strength.Jessica is a Certified Noetic Practitioner, and has been Clinical Nutritionist for over 20 years. She currently trains practitioners in her recently launched Spiritual Coaching Certification course and has a thriving mind-body practice that includes microbiome restoration, functional medicine nutrition and the principles of loving-kindness. The author of The Loving Diet, she sets forth practical steps for those dealing with chronic disease to reframe their circumstances from lack to abundance.--Jessica's website:https://aiplifestyle.com/The Loving Diet:https://www.amazon.com/dp/B014I2S89A/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1Email Jessica:[email protected] Jessica on IG @aiplifestyle--Sign 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's episode is a follow up to last week's all about movement & training. Ashley answers listener questions & outlines the importance fitness has had on her life and the lessons she's learned from showing up to move every single day.--Mentions:Part one of this episode:https://itunes.apple.com/us/podcast/046-all-about-movement-training-mindset-nutrition-types/id1295030715?i=1000418657517&mt=2Starting Strengthwww.amazon.com/Starting-Strength…ing/dp/0982522738--Sign 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’s episode is ALL about movement & training. I dive in deep into the mindset, types of training, why we must strength train, and nutrition. Stay tuned for next week’s episode which will be strictly listener Q&A![03:42] - Intro & updates[06:45] - Why exercise is non-negotiable for me & how much exercise mindset has changed[08:24] - Playing the long-game with exercise & nutrition[09:58] - The difference between exercise & training[14:40] - My story with exercise[17:25] - My beginning with strength training & functional fitness[21:00] - Changing my focus from being smaller to getting strong[24:00] - Making movement a daily commitment & habit[24:40] - Implementing discipline[26:15] - Types of exercises & the balance we need[31:00] - The importance of strength training[32:25] - Building muscle through hormones & the nervous system[37:15] - Nutrition for your goals--Sign up for Ashley’s Newsletterhttps://app.convertkit.com/landing_pages/163213?v=6Ashley’s website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSubscribe to Ashley’s YouTube Channelhttps://www.youtube.com/user/ashleykathrynpardo--Mentions:Nutritional Therapy Associationhttps://nutritionaltherapy.com/NASM Personal Training Certificationhttps://www.nasm.org/Starting Strengthhttps://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738Dr. Tyna’s HFP Episodehttps://itunes.apple.com/us/podcast/044-dr-tyna-moore-becoming-pain-free-strong-self-worth/id1295030715?i=1000417803913&mt=2Dr. Tyna Moore’s book, Pain Free & Strongwww.drtyna.comBecoming a Supple Leopardhttps://www.amazon.com/dp/B079KXPN9X/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1RomWodhttps://romwod.com/Mind Pumphttps://www.mindpumpmedia.com/Sal DiStefano’s HFP Episodehttps://itunes.apple.com/us/podcast/025-sal-di-stefano-mindset-shifts-for-health-power/id1295030715?i=1000408065601&mt=2Kim Schaperhttps://www.kimschaper.com/https://itunes.apple.com/us/podcast/030-kim-schaper-eating-disorders-food-obsession-purpose/id1295030715?i=1000410948257&mt=2Jessica Oarhttp://www.jessicaoar.com/https://itunes.apple.com/us/podcast/036-jessica-oar-hormonal-fat-loss-training-taking-unapologetic/id1295030715?i=1000414126799&mt=2Jill Colemanhttp://jillfit.com/https://itunes.apple.com/us/podcast/028-jill-coleman-investing-in-trusting-yourself-building/id1295030715?i=1000409714420&mt=2Cari Lihttps://coachcarili.com/?v=0a10a0b3e53bhttps://itunes.apple.com/us/podcast/037-cari-li-dillard-being-empath-hsp-flow-energy-management/id1295030715?i=1000414685208&mt=2

We're all in for a treat with this episode as my friend Patty Fuenzalida comes on the show to walk us through what I know so many of us struggle with - our subconscious beliefs & habits & how can they run our lives. Patty gives us practical advice, tools & strategies for how to live with the inner voice we all have.Patty has a passion for creating community and empowerment via enlightenedbusinesses. Patty is the owner and founder of Coral Gables Hypnosis and BodhiWellness. Both businesses are located in Miami and are focused on empoweringmen, women and children to live their best lives.A natural leader who’s compassionate drive to guide others lead her from ahighly successful sales career to becoming not only a master neurolinguisticprogramming practitioner and hypnotherapist, but also a certified Reikipractitioner and Mindset coach. Devoted to freeing her clients of the barriers toleading fulfilling lives, Patty is able to pull from her experience as a coach andfrom her 20 year sales industry background to coach executive clients onovercoming career and financial mindset obstacles as well as aspiringentrepreneurs ready to launch their dream businesses.In her role as a hypnotist and coach, Patty specializes in helping womenovercome challenges ranging from anxiety, sexual trauma and abuse to salessuccess and effective public speaking. In her years of practice, she has found aconsistent link between how her clients view themselves and the results theymanifest in their lives and relationships. A great deal of her work has thus beengeared towards inspiring women to see their worth and claim their best life.Beyond her Coral Gables office, Patty is an avid outdoors woman, takingadvantage of any opportunity to take off into nature and recharge. Always striving to improve her inner conversation, Patty practices meditation, reiki, and hikes and paddle boards as often as possible.She lives in the peace of Redland, Florida with her beautiful family that includesher husband, Mike, her four children, and Spirit, the German Sheppard.To book Patty for speaking engagements or to schedule a coaching consultationemail [email protected] Patty on IG @pattyfuenzalidaCoral Gables Hypnosishttp://www.coralgableshypnosis.com/Bodhi Wellness Miamihttps://bodhimiami.com/We cover:[08:22] - Patty's background, story, & work[12:30] - What's underneath & truly drives us[14:00] - Leaving your comfort zone for personal growth[17:00] - How hypnosis is different from therapy[19:08] - Hypnotherapy vs. hypnosis[26:17] - Working with our triggers[41:01] - Examining our beliefs & stepping into our worth[51:29] - The power of community[53:55] - Cheerleading other entrepreneurs[54:49] - Money mindset & shifting from abundance to scarcity[01:05:45] - Spirituality & the woo[01:14:35] - Patty's favorite booksMentions:The Power of Nowhttps://www.amazon.com/dp/B002361MLA/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1Stealing Firehttps://www.amazon.com/Stealing-Fire-Maverick-Scientists-Revolutionizing-ebook/dp/B01GCCT3G6/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1534859493&sr=1-1&keywords=stealing+fireSecrets of the Millionaire Mind https://www.amazon.com/Secrets-Millionaire-Mind-Mastering-Wealth-ebook/dp/B000FCJZ3G/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1534859518&sr=1-1&keywords=secrets+of+the+millionaire+mindThe Outsider https://www.amazon.com/Outsider-Novel-Stephen-King-ebook/dp/B078M5G7XH/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1534859532&sr=1-1&keywords=the+outsider+stephen+kingPower vs Forcehttps://www.amazon.com/Power-vs-Force-Determinants-Behavior-ebook/dp/B00EJBABS2/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1534859549&sr=1-1&keywords=power+vs+force--Sign up for Ashley's newsletter:https://app.convertkit.com/landing_pages/163213?v=6Ashley's website:www.ashleypardo.comFollow Ashley on social @ashleykpardo

The amazing Dr. Tyna Moore joins us today for an enlightening conversation all about becoming pain free & strong, how to embody your worth, mental health & medication, & why building muscle is so beneficial for our bodies.Tyna is a Naturopathic Doctor & Chiropractor based out of Portland, Oregon who treats patients at her clinic, Core Wellness PDX. She also mentors other naturopathic doctors & health professionals on how to build a successful business. She teaches online courses as well on how to administer prolotherapy to your patients.Get Tyna's book, Pain Free & Strong, FREE, here:www.drtyna.comTyna's clinic:www.corewellnesspdx.comOn Instagram @drtyna

Today my good friend Amy Lupton joins us to talk all things skincare, cleaning up your home & beauty routine, community, & living your most authentic life.Be sure to check out Amy's skincare company, Liferoot Botanicals AND her upcoming retreat in Austin, TX.Liferoot Botanicals:https://www.liferootbotanicals.com/Rewyld Woman's Retreat:https://www.rewyld.com/https://www.rewyld.com/retreatsFind her on social @liferootbotanicals:https://www.instagram.com/liferootbotanicals/Sign up for Ashley's newsletter:https://app.convertkit.com/landing_pages/163213?v=6Ashley's website:http://ashleypardo.com/Find Ashley on social @ashleykpardo

So many of us out there struggle with perfectionism and letting go of control (me included!), especially around food and our bodies. I'm so glad my good friend Nicki Wilson is on the show today to help us dismantle these notions and overcome our perfectionism to live a more flexible, free, & fit life.Nicki Wilson is married to her high school sweetheart and a mom of 3 living the dream in Waco, TX (2nd most desirable place to vacay in the country this year? 🤷🏼‍♀️).Nicki graduated from Baylor University with a social work degree and practiced for almost 8 years before having kids and switching to the fitness & health industry. After years of working with hundreds of women- she became disillusioned with the old belief system of exercise more eat less and just keep “trying”. Her clients were miserable trying to lose the last 5 pounds over and over.After researching and going through her own body image issues- she created tbe Fit & FREE course, started embracing and preaching the HAES gospel and started trying to set women everywhere free from food & body obsession. We cover:[00:08:30] - Nicki's story[00:20:17] - Perfectionism & letting go of control[00:25:45] - Letting go of quick-fixes for long-term health[00:29:43] - Body image triggers[00:34:02] - Having a free relationship with food while having a goal[00:42:00] - Being comfortable in your body with your partner[00:56:45] - Spiritual perspectivesMentions:Intuitive Eating:https://www.amazon.com/dp/B002GYI960/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1Night:https://www.amazon.com/dp/B0071VUXXA/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1Nicki's food freedom course:https://nicki-wilson-fitness.teachable.com/p/fit-free-food-freedom/Nicki's website:www.fitwithnicki.comFind her on IG @fitwithnickiSign up for Ashley's newsletter:https://app.convertkit.com/landing_pages/163213?v=6Ashley's website:www.ashleypardo.comFind Ashley on IG @ashleykpardo

This show was one of my favorites to date. I'm not sure that anyone has been as vulnerable as Maida was on this episode. We both got emotional going through our struggles & subsequent triumphs about food, self-worth, & spirituality. We cover how to rise above the hardships in our lives through changing our perspectives & mindsets by valuing our relationships with ourselves.Maida Ference is a Nutritional Therapy Practitioner and Certified 21-Day Sugar Detox Coach in Round Rock, Texas, just outside of Austin. After 15 years as a stay-at-home mom and military spouse, she went back to school to earn her NTP certification through the Nutritional Therapy Association and opened her practice, Nuanced Nutrition, in March of this year. We cover:[00:01:15]: Show intro[00:04:44]: Maida's story[00:08:02]: Gastric bypass surgery [00:11:07]: Beginning dieting from a young age & feeding kids[00:23:00]: Should you go gluten-free?[00:32:49]: Listening to your body & potentially eliminating certain foods[00:45:00]: Addiction, sobriety, and recovery[00:52:30]: Spirituality, self-love, self-worth, & healing with food[00:59:00]: Thoughts on sugar[01:10:00]: Maida's current book read[01:11:55]: Her greatest piece of adviceWork with & contact Maida:Maida's Website:www.nuancednutrition.comFind Maida on IG:https://www.instagram.com/nuancednutrition/Find Maida on Facebook:https://www.facebook.com/nuancednutrition/Ashley's Website:www.ashleypardo.comSign up for Ashley's Weekly Newsletter:https://app.convertkit.com/landing_pages/163213?v=6Get Ashley's Freebie Downloads:http://ashleypardo.com/freebies/Mentions:The Unruffled Podcast:https://soundcloud.com/stevehecht-561628099The 21-Day Sugar Detox:https://21daysugardetox.com/Happy Weight:https://www.amazon.com/Happy-Weight-Confidence-Bioindividual-Mindfulness/dp/0998648620Daniele Della Valle's Heart Food Podcast episode:https://itunes.apple.com/us/podcast/007-daniele-della-valle-body-positivity-intuition-food/id1295030715?i=1000395361583&mt=2