The Body Lab

I'm so excited that my friend Deanna Schober is on the show today! This conversation was actually the first time we "met", but we felt connected instantly and realized we have a lot in common. I learned so much during this episode and love Deanna's perspectives about intuitive eating, developing a growth mindset, being flexible, and how to approach nutrition & fitness after having a baby.Deanna Schober, CPT, PN1 is the fitness professional and nutrition coach behind Fit To Be Pregnant. The site began as a way to document her first fit and healthy pregnancy after three unhealthy ones, but has since become a valued source of information for other expecting moms who seek their own fit and healthy pregnancies and want to approach the postpartum recovery in a loving, body-positive way. Deanna is passionate about teaching women to empower themselves through self-care during what can be the most vulnerable time of life: pregnancy and the first year of motherhood. She has four children and a busy career writing, coaching, and creating programs for new moms.We cover:- Deanna's story- Being gentle with yourself after having a baby- Postpartum body image- Being flexible with your nutrition & fitness - Admonishing the "no excuses" mentality- Self-care for moms- Relaxing & learning to be flexible with yourself- Using what feels good as a measure for health- Saying YES to all foods- Giving yourself permission to gain weight as you heal your relationship with food- Having an abundance vs. scarcity mindset with food- Self-worth as it relates to food & body- Creating long-lasting habits through self-love- How Deanna & her husband became intuitive eaters- Weight loss as a side effect of healthy habits- Why it's much easier to neglect & say "no" to ourselves- Setting a good example for your children by taking care of yourself- Showing up for yourself as a mindset- Implementing a balanced mindset- Developing presence & awareness- The power in investing in yourself- Practices & viewpoints on spiritualityDeanna's website:http://fittobepregnant.com/Join her VIP Club:http://forms.aweber.com/form/64/1003339164.htmDeanna's E-Book:https://www.amazon.com/gp/product/B00WXL7WHS/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00WXL7WHS&linkCode=as2&tag=ftbpebwelcome-20&linkId=QFA2H7ZUT6G723TNFollow Deanna on IG:https://www.instagram.com/deannaschober/On Facebook:https://www.facebook.com/FitToBePregnantOn Twiiter:https://twitter.com/deannaschoberMentions:Beverley Simpson:@bsimpsonfitnessBeverley's Heart Food Podcast episode:https://itunes.apple.com/us/podcast/031-beverly-simpson-body-awareness-pre-postpartum-movement/id1295030715?i=1000411576994&mt=2Girls Gone Strong Pre & Post Natal Program:https://academy.girlsgonestrong.com/cppc-certification/Birthfit:https://birthfit.com/Cari Li's Heart Food Podcast episode:https://itunes.apple.com/us/podcast/037-cari-li-dillard-being-empath-hsp-flow-energy-management/id1295030715?i=1000414685208&mt=2Intuitive eating book:https://www.amazon.com/Intuitive-Eating-Revolutionary-Program-Works/dp/0312321236Women, Food, & God:https://www.amazon.com/Women-Food-God-Unexpected-Everything/dp/1416543082/ref=sr_1_1?s=books&ie=UTF8&qid=1531834317&sr=1-1&keywords=women+food+and+god+by+geneen+rothMy podcast with my mom:https://itunes.apple.com/us/podcast/002-loretta-pardo-food-body-image-with-your-kids/id1295030715?i=1000393989499&mt=2The Power of Now:https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808You are a Badass at Making Money:https://www.amazon.com/You-Are-Badass-Making-Money/dp/0735222975

Sign up for Ashley's weekly newsletter:https://app.convertkit.com/landing_pages/163213?v=6Ashley's website:www.ashleypardo.comFollow Ashley on social @ashleykpardoIt's not always depressionhttps://www.amazon.com/Its-Not-Always-Depression-Authentic/dp/0399588140The Mood Curehttps://www.amazon.com/Mood-Cure-4-Step-Program-Emotions-Today/dp/0142003646/ref=pd_sim_14_1?_encoding=UTF8&pd_rd_i=0142003646&pd_rd_r=3d6b6fdb-843e-11e8-8fa0-7ffb0b730c78&pd_rd_w=RZr3H&pd_rd_wg=D0CV1&pf_rd_i=desktop-dp-sims&pf_rd_m=ATVPDKIKX0DER&pf_rd_p=7967298517161621930&pf_rd_r=DBK8FC2JSN65C0Z3HWG5&pf_rd_s=desktop-dp-sims&pf_rd_t=40701&psc=1&refRID=DBK8FC2JSN65C0Z3HWG5The Diet Curehttps://www.amazon.com/Diet-Cure-Rebalance-Chemistry-Swings-Naturally/dp/0143120859/ref=sr_1_1?ie=UTF8&qid=1531226345&sr=8-1&keywords=diet+cure+book+by+julia+ross

This episode is my most personal to date - it covers my history with mental health, how you can reframe it to give yourself a great life, and tools that have helped me. Stay tuned for part two which will contain further resources!Ashley's website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSign up for my weekly newsletter:https://app.convertkit.com/landing_pages/163213?v=6Mentions:Iyanla Vanzanthttps://www.amazon.com/default/e/B000APQ93W?redirectedFromKindleDbs=trueWhite Hot Truth by Danielle Laportehttps://www.amazon.com/White-Hot-Truth-Clarity-Spiritual/dp/0997651407/ref=sr_1_1?s=books&ie=UTF8&qid=1530612607&sr=1-1&keywords=white+hot+truthMy story podcast episode:https://itunes.apple.com/us/podcast/015-my-story/id1295030715?i=1000400507300&mt=2My story with my mom podcast episode:https://itunes.apple.com/us/podcast/002-loretta-pardo-food-body-image-with-your-kids/id1295030715?i=1000393989499&mt=2Ashtanga yoga & my history with exercise blog post:http://ashleypardo.com/2015/11/18/some-thoughts-on-exercise-my-love-for-ashtanga-yoga/Gretchen Suarez podcast episode:https://itunes.apple.com/us/podcast/012-gretchen-suarez-yoga-meditation-mind-body-healing/id1295030715?i=1000398910849&mt=2Madison Luikens podcast episode:https://itunes.apple.com/us/podcast/010-madison-luikens-self-love-self-trust-finding-peace/id1295030715?i=1000397753541&mt=2Protein blog post:http://ashleypardo.com/2014/10/06/brain-windows-the-importance-of-protein/First, we make the beast beautiful by Sarah Wilson (best book on anxiety I’ve ever read):https://www.amazon.com/First-We-Make-Beast-Beautiful/dp/0062836781Pema Chodron https://www.amazon.com/default/e/B000AP9Y2A/ref=sr_tc_2_0?qid=1530620808&sr=1-2-ent&redirectedFromKindleDbs=trueJon Kabat Zinnhttps://www.amazon.com/default/e/B000AQ12GA?redirectedFromKindleDbs=trueTara Brachhttps://www.amazon.com/default/e/B0034NT39O/ref=sr_tc_2_0?qid=1530615996&sr=1-2-ent&redirectedFromKindleDbs=trueByron Katiehttps://www.amazon.com/default/e/B001H6S8B4?redirectedFromKindleDbs=trueByron Katie’s The Workhttp://thework.com/en/do-workMusichttps://www.youtube.com/watch?v=HgzGwKwLmgMLizzohttps://www.youtube.com/user/Lizz0plusLarvaInkRatatathttps://www.youtube.com/watch?v=64liF2VuLxI&start_radio=1&list=RDEMatZpVWj6E8vgE-V4-cj6lQGirl Talkhttps://www.youtube.com/channel/UC8Gk3U3dqXoMiwPN7sefbXgElectric Light Orchestrahttps://www.youtube.com/channel/UCk87V2lvXb6AMZXkLY3_phQSimon & Garfunkelhttps://www.youtube.com/watch?v=3YNsZLtzF18

I'm so honored my friend Cari Li is on the show today to teach us all about energy management, flow, and honoring who YOU are to get to where you want to be. Cari Li is an Energy & Fitness Coach from Singapore who’s been coaching women around the World for the last 9 years. She has a huge passion for helping women everywhere step into their full power and live out their purpose by teaching them how to manage their energy, health and strength.We cover:- Cari’s story- Being highly sensitive & empathic- Going through burnout & adrenal fatigue - Choosing the sustainable long haul over instant gratification- Using holistic remedies & energy healing to recover- Tools for protecting yourself from outside energy when you’re sensitive- Visualization exercises for sustained energy- Becoming aware of our different energies for flow (physical, emotional, mental, spiritual)- Managing energetic blocks & being willing to do the real work- Developing purpose & meaning in your life- Tools for developing trust with your body- Living in your unique rhythm & flow- Honoring your monthly cycle- Tools for setting time & personal boundaries to maximize energy- Creating energetic space for newness in your life- Cari’s view on spirituality and living from a place of purposeCari's FREE energy management download & worksheet:https://thegoodcurves.lpages.co/energy/ Find Cari on IG @cari_liFind her on Facebook:https://www.facebook.com/CoachCariLi/Cari's website:https://coachcarili.com/?v=0a10a0b3e53bMentions:The Power of Full Engagement:https://www.amazon.com/Power-Full-Engagement-Managing-Performance/dp/0743226755Anatomy of the Spirit:https://www.amazon.com/Anatomy-Spirit-Seven-Stages-Healing/dp/0609800140/ref=sr_1_1?s=books&ie=UTF8&qid=1530043447&sr=1-1&keywords=anatomy+of+the+spiritThe Power of Moments:https://www.amazon.com/Power-Moments-Certain-Experiences-Extraordinary/dp/1501147765/ref=sr_1_1?s=books&ie=UTF8&qid=1530043464&sr=1-1&keywords=the+power+of+momentsComing Alive:https://www.amazon.com/Coming-Alive-Creative-Expression-Potential/dp/0812994116/ref=sr_1_1?s=books&ie=UTF8&qid=1530043496&sr=1-1&keywords=coming+alive+bookA Tribe Called Bliss:https://www.amazon.com/s/?ie=UTF8&keywords=a+tribe+called+bliss&tag=googhydr-20&index=aps&hvadid=249450098805&hvpos=1t1&hvnetw=g&hvrand=16870502502181343695&hvpone=&hvptwo=&hvqmt=e&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9011931&hvtargid=kwd-477977339277&ref=pd_sl_30wqs4f24e_eThe Zahir:https://www.amazon.com/Zahir-Novel-Obsession-Paulo-Coelho/dp/0060832819The Alchemist:https://www.amazon.com/Alchemist-Paulo-Coelho/dp/0062315005/ref=sr_1_1?s=books&ie=UTF8&qid=1530043612&sr=1-1&keywords=the+alchemist

I’m so excited to have my awesome & talented friend Jessica Oar on the show today. This is one of my favorite episodes to date - it embodies what I believe eating well & moving is about: becoming unapologetically empowered in your own life & body through action & awareness. Jess gives us an incredible amount of practical, actionable, and simple knowledge to care for yourself, grow, hold yourself to a high standard, and be the best & most powerFULL YOU that you can be.Jess helps motivated women to take unapologetic action in their training and life. She’s the creator of Be PowerFULL Lifestyle Club where women get fit, find their power and lead FULL lives. She specializes in coaching women to achieve hormonal fat-loss and dial into their unique response to food, exercise and their lifestyle. Jess is a mom to two boys, 6 and 4, and coaches daily out of her home gym, just south of Boston. We cover: - Jess’s story- Why losing fat loss is okay- Figuring out & honoring what works for you- Advocating for yourself in life- Why willpower doesn’t work- Why it isn’t wrong to want to lose fat- Becoming a thinker instead of a rule follower- Why our physiology contributes to cravings- Jess’s simple approach to hormonal fat loss - Using metabolic conditioning & walking for fat loss- Letting go of perfectionism & embracing your forever journey- Why saying no to yourself can be beneficial- Awareness & growth as self-care- Taking unapologetic action - The importance of discipline- Becoming aware of & understanding yourself- Feeding & educating your kids about food- Our mutual love of spirituality & the wooJess’s website (work with her here!):http://www.jessicaoar.com/Follow her on Instagram:@jessicaoarFollow her on Facebook:https://www.facebook.com/bepowerfullforwomen/Join Jess’s July Retreat! Ready to feel more vibrant and aligned with what's really important to you in your life? Join us for Vibrant Alignment Retreat, a women's fitness retreat in Boston this July 13-14th! Learn about your hormones, fat-loss, heal your relationship with food, learn to lift and collaborate with women just like you - all in one two-day event!https://kimschaper.lpages.co/var/Cut your workouts in half and make them far more effective with Jess’s FREE download, Metabolic Mamas: http://bit.ly/MetabolicMamasNowMentions:Kim Schaper’s episode:https://itunes.apple.com/us/podcast/030-kim-schaper-eating-disorders-food-obsession-purpose/id1295030715?i=1000410948257&mt=2The Untethered Soul by Michael Singer:https://www.amazon.com/Untethered-Soul-Journey-Beyond-Yourself/dp/1572245379Jade Tetahttp://jadeteta.com/Metabolic Effecthttps://www.metaboliceffect.com/

This episode is a follow up to last week's episode. It outlines 6 actionable lessons & tools I learned throughout my evolution with drinking.Sign up for Ashley's newsletter:https://app.convertkit.com/landing_pages/163213?v=6Ashley's website:www.ashleypardo.comFind Ashley on social @ashleykpardowww.whole30.com

This is probably the most vulnerable episode I've ever put out.For the last few years, I've pretty much stopped drinking alcohol. I do drink from time to time, but VERY rarely, maybe 1-3 times per year. I don't consider myself an alcoholic whatsoever, I'm a grey area drinker, but along the way, alcohol began to make me feel like absolutely terrible, both in my brain & my body. Drinking was simply not worth the cost.Since mostly giving up alcohol, every single area of my life has improved. I feel more at home in my skin and more connected to myself. I cannot be who I want to be, and do the work I want to do in this world, if I am drinking alcohol. For me, I can have one or the other, and giving up alcohol for the most part is a no-brainer. It wasn't easy to get here, but it has been 100% worth it.I hope to have more conversations around this subject in our current society where alcohol is glorified. I know it works for some, but for others, it REALLY doesn't, and I'm putting myself out there for those who feel called to give it up but cannot imagine doing so, especially because of social pressure.Women mentioned who are having conversations about sobriety:Holly Whitaker:@hipsobrietywww.hipsobriety.comLaura McKowen:@lauramckowenwww.lauramckowen.comMary Beth La Rue: @marybethlaruewww.marybethlarue.comMelissa Hartwig:@melissahartwigJolene Park:@healthydiscoverieshttp://www.healthydiscoveries.com/Aiden Donnelly Rowley:@adonnrowleyhttps://www.ivyleagueinsecurities.com/Tammi Salas:@tammisalashttp://www.tammisalas.com/Sondra Primeaux:@sondra_unruffledhttp://www.theunruffled.comMy favorite sobriety podcasts:HOME podcast (no longer active but amazing & SO REAL nonetheless):https://itunes.apple.com/us/podcast/home-podcast/id1021126077?mt=2EDIT Podcast:https://itunes.apple.com/us/podcast/editing-our-drinking-and-our-lives/id1244546254?mt=2The Unruffled Podcast:https://itunes.apple.com/us/podcast/the-unruffled-podcast/id1224985403?mt=2My podcast episode with Jill Coleman:https://itunes.apple.com/us/podcast/028-jill-coleman-investing-in-trusting-yourself-building/id1295030715?i=1000409714420&mt=2Sign up for Ashley's newsletter at:https://app.convertkit.com/landing_pages/163213?v=6Ashley's website:www.ashleypardo.comFind Ashley on social @ashleykpardo

I'm so thrilled to have my sweet friend Meg Doll on the show today. Meg is a holistic nutritionist helping women lead a life free of restriction, guilt, fear, and shame. She teaches how to nourish and become friends with our bodies and foster a strong sense of self-love, our ultimate super power.This was actually our first time talking (!) but we developed an instant friendship after realizing we're basically the same person. I had so much fun having an intimate, honest, and super real convo with Meg & know you'll enjoy it as much as we did!We cover: - Meg's story & history with eating disorders- Why we chose to become holistic nutritionists over RD's- Coming out on the other side of struggle- How to approach & work through ED thoughts- Why all your thoughts aren't your truth- The four pillars of self-love- Building confidence & self-esteem- Doing the real work of loving yourself (even if it's hard!)- Working through digestive distress- Doing a Whole30- Using food as a form of self-love & self-care- Staying true to yourselfFind Meg at:www.megtherhn.comFollow her on IG @megtherhnListen to Meg's podcast, The Unbreakable You Podcast:https://itunes.apple.com/us/podcast/the-unbreakable-you-podcast/id1364716950?mt=2Mentions:Find info about the Whole30:www.whole30.comBraving the Wilderness:https://www.amazon.com/Braving-Wilderness-Quest-Belonging-Courage/dp/0812995848Brene Brown's Books:https://www.amazon.com/Bren%C3%A9-Brown/e/B001JP45BA/ref=dp_byline_cont_book_1Judgement Detox:https://www.amazon.com/Judgment-Detox-Release-Beliefs-Living/dp/1508244758

Episode 32 of Heart Food Podcast is live & my friend Chrissy King on the show today!I knew from the moment I met Chrissy that I wanted to have her on the show and get to know her better. This woman glows. She's a strength and nutrition coach, powerlifter, and writer who has a strong, influential, and important voice in our community. She empowers others to take up space, own their worth, and build that sky high confidence level. Also, be sure to check out Chrissy's new program that launches today, #barbellbadass!We cover:- Fully owning your worth- Body autonomy & taking up space- Taking action to change your life- Building self-belief & esteem- Intersectional feminism & fitness- How to talk about race- The deeper meaning of the word "empowerment"- Manifestation & the universe- Building strength in all areas of life- Staying true to your path & doing the workChrissy's website:www.chrissyking.comFollow Chrissy on social @iamchrissykingCheck out her new strength program, #barbellbadass:http://barbellbadasstraining.com/barbellbadass/Ashley's website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSign up for Ashley's newsletter:https://app.convertkit.com/landing_pages/163213?v=6Mentions:@jvbfit@[email protected] Hate U Give:https://www.amazon.com/Hate-U-Give-Angie-Thomas/dp/0062498533/ref=sr_1_1?ie=UTF8&qid=1526994086&sr=8-1&keywords=the+hate+you+give&dpID=51YUOpN8EkL&preST=_SY291_BO1,204,203,200_QL40_&dpSrc=srchHeart Talk:https://www.amazon.com/Heart-Talk-Poetic-Wisdom-Better/dp/1501177346/ref=sr_1_1?s=books&ie=UTF8&qid=1526994124&sr=1-1&keywords=heart+talk&dpID=51TWdedk93L&preST=_SX218_BO1,204,203,200_QL40_&dpSrc=srch

In this episode, I'm joined by my friend Beverley Simpson, a coach helping mamas pre & post birth build confidence through strength & fat loss without body hate. I knew from the moment I heard Beverley speak at Elevate '18 that I had to have her on the show. I had never heard a mom speak so frankly about their birth & mothering experience.I wanted Beverley to shed some light & awareness for mamas, soon-to-be-mamas, and women who hope to have kids one day on what happens to our bodies when have children and how we can proceed with confidence, awareness, and strength. We cover:- Beverley's story- What to expect through pregnancy & birth - Being flexible about your birth plan- Pre & postpartum fitness (exercises to avoid & focus on)- Breastfeeding- Building confidence after birth- Birth & postpartum resources- Avoiding the comparison trap- Self-care for mamasFind Beverley at:www.bsimpsonfitness.comFollow her on social @bsimpsonfitnessJoin her FREE Facebook group, Healthy Moms, Happy Kids:https://www.facebook.com/groups/292850914537124/--Mentions:Girl's Gone Strong Pre & Post Natal Certificationhttps://www.girlsgonestrong.com/blog/coaching-and-training/cppc-faq/Jessie Mundellhttps://jessiemundell.com/Brianna Battles http://www.briannabattles.com/On social:@girlsgonestrong@briannabattles@jessiemundell@hotandhealthylife@jessicaoar@haleyshevener@mombeyondbaby@healthyhabitshappymoms