The Body Lab

Episode 30 of Heart Food Podcast is live & it's a heart-centered must listen.Kim Schaper, a woman's coach & trainer focusing on body confidence, weight management, fitness, & disordered eating, joins me on the show today for one of the most honest & open conversations we've had thus far. Kim has an incredible story that's a beautiful example of turning your struggles into service. We go deep in this episode and cover all aspects (spiritual, emotional, physical) of getting & staying healthy & fit.We cover:- Kim's story- Using spirituality to heal- Turning your struggle into service & purpose- Practicing gratitude- Taking full responsibility for your healing- Physiological & psychological reasons for food obsession- Distress tolerance & opposite action- Building confidence & resilience by withstanding difficult emotions - Developing healthy coping skills & strategies- The illusion of "arrival" & sitting with discomfort- Changing brain chemistry for habits- Gut health & cravings- Pursuing fat loss while staying nourished & happy- Seeing health as holistic- Kim's approach to fitness- Nutrition for fat lossFind Kim's work, programs:www.kimschaper.comKim's Membership group (Shapeher Coaching Program):http://www.kimschaper.com/shapeher-coaching-program/Find Kim on social & IG @kimschaperfitnessSign up for Ashley's online cooking school, Intuitive Cooking School:https://ashleypardo.lpages.co/intuitive-cooking-school/Sign up for Ashley's newsletter:https://app.convertkit.com/landing_pages/163213?v=6Follow Ashley on social @ashleykpardoMentions:Geneen Roth:https://www.amazon.com/Geneen-Roth/e/B000APDO9OBrene Brown:https://www.amazon.com/Bren%C3%A9-Brown/e/B001JP45BA/ref=sr_ntt_srch_lnk_1?qid=1525777654&sr=1-1Susan David's Emotional Agility:https://www.amazon.com/Emotional-Agility-Unstuck-Embrace-Change/dp/1592409490/ref=sr_1_1?s=books&ie=UTF8&qid=1525777672&sr=1-1&keywords=emotional+agility+susan+davidJen Sincerohttps://www.amazon.com/Jen-Sincero/e/B001H6RV9O/ref=sr_tc_2_0?qid=1525778106&sr=1-2-entDr. Ruscio's gut health bookhttps://www.amazon.com/Healthy-Gut-You-Michael-Ruscio/dp/0999766805

Today on the show, Ashley's joined by her first repeat guest, Chris Holt (check him out on Episode 5, too, where we focus more on mindset). Chris is a CrossFit Level 2 certified coach & is co-owner of Miami's second CrossFit affiliate, CrossFit Threshold. He's a wealth of knowledge when it comes to building strength.I know that so many women are intimidated & confused by strength training so I wanted Chris to come on to demystify it and give tips about how it can become part of your daily practices to change your life and subsequently, your body. We cover:- Strength training 101- How to begin lifting- Using your bodyweight to begin- What types of exercises should we be doing and why?- How often should we train?- Making exercise a daily commitment- The power of discipline- Nutrition for strength trainingFind Chris at on IG @beyondthetatsVisit his website & hire him for coaching at:www.evolutionathletica.comSign up for Ashley's #PrepLikeAPro:https://ashleypardo.lpages.co/prep-like-a-pro/Sign up for Ashley's newsletter:https://app.convertkit.com/landing_pages/163213?v=6Visit Ashley's website:www.ashleypardo.comFollow Ashley on social @ashleykpardo

Episode 28 of Heart Food Podcast is live & I’m honored to have boss babe Jill Coleman on the show today!This past December, I took a big scary leap and joined Jill’s mastermind program after years of being on the fence. Being around & working with Jill is a game-changer. She is real, genuine, whip-smart, compassionate, and truly the best at what she does: helping others grow their online businesses and take charge of their life, exactly like she did.I have so much admiration for this woman & I know you all will be deeply inspired listening to her on this episode. We cover:- Jill’s story: how she went from personal trainer & fitness model to building an online business empire- The importance of investing in yourself & getting support- Growing into your potential- Taking action when you’re scared (& why action trumps everything)- Developing an abundance mindset- Overcoming the victim mentality- How to begin to trust yourself- Working through discomfort to build confidence- Borrowed confidence & value system to get where you want to be- Increasing self-worth by educating yourself- Compassion for our younger selves- Mindfulness & moderation with foodTo listen, click the link in my bio, or search “heart food podcast” on iTunes, Stitcher, or GooglePlay. Be sure to subscribe, rate, & review!Jill’s website:www.jillfit.comFind her on social @jillfitFollow her food account @moderation365Listen to her podcast, The Best Life:https://itunes.apple.com/us/podcast/the-best-life/id1336223187Sign up for my free cooking program, #PrepLikeAProhttps://ashleypardo.lpages.co/prep-like-a-pro/Mentions:Positive psychologySean Achorhttps://www.amazon.com/Shawn-Achor/e/B003BO4DGOMichelle Gialenhttps://www.amazon.com/Michelle-Gielan/e/B013RLIJQA/ref=sr_ntt_srch_lnk_1?qid=1524525010&sr=1-1Tal Ben-Shaharhttps://www.amazon.com/Tal-Ben-Shahar/e/B001H6L9P6/ref=sr_ntt_srch_lnk_1?qid=1524525032&sr=1-1Tim Ferrishttps://tim.blog/Rachel Cosgrovehttp://www.rachelcosgrove.com/A Tribe Called Bliss by Lori Harderhttps://www.amazon.com/Tribe-Called-Bliss-Belonging-Community/dp/1501176161Byron Katiehttps://www.amazon.com/Byron-Katie/e/B001H6S8B4/ref=dp_byline_cont_book_1Loving what ishttps://www.amazon.com/Loving-What-Four-Questions-Change/dp/1400045371/ref=sr_1_3?s=books&ie=UTF8&qid=1524526735&sr=1-3&keywords=byron+katieThe Four Agreementshttps://www.amazon.com/Four-Agreements-Practical-Personal-Freedom/dp/1878424319/ref=sr_1_1?s=books&ie=UTF8&qid=1524526721&sr=1-1&keywords=the+four+agreementsThe Charisma Mythhttps://www.amazon.com/Charisma-Myth-Science-Personal-Magnetism/dp/1591845947/ref=sr_1_1?s=books&ie=UTF8&qid=1524526706&sr=1-1&keywords=the+charisma+mythTo Sell is Humanhttps://www.amazon.com/Sell-Human-Surprising-Moving-Others/dp/1594631905/ref=sr_1_3?s=books&ie=UTF8&qid=1524526689&sr=1-3&keywords=to+sell+is+human

This solo episode is aaall about some of the tough stuff that ultimately makes us more resilient: dealing with rejection, taking action when you're super scared & fearful, managing anxiety (something I've dealt with my whole life), and how to build confidence & faith in yourself. I also talk about what I learned & my biggest takeaways from Elevate18 which was SO GOOD, I'm still feeling the inspiration. I'm basically talking to so many of my past selves in this episode. I have waited too long to do the things I've wanted to do, and I wish I wouldn't have waited as long. I hope you don't, either.Enjoy!Follow the women who gave talks at Elevate18 on IG:@jillfit@loriharder@rachcosgrove@kimschaperfitness@iamchrissyking@jessicaoar@fitwithnicki@daniellepascente@cari_li@bsimpsonfitness@iamglitterandgrit@daniellebaileycoSign up for my newsletter:https://app.convertkit.com/landing_pages/163213?v=6Follow me on social @ashleykpardo

In this episode, Ashley is joined by breakup coach and founder of Break Upward, Chelsea Leigh Trescott. They take a deep dive into all things relationships, love, breakups, learning lessons, and how to fight for yourself for your own growth, creativity, and owning your story.We cover:- Chelsea's story- Recovering from eating disorders- Self-love & self-care- Trusting yourself- What we can learn from breakups- Learning from relationships- Withstanding discomfort- Reframing experiences for growth- Giving value- Believing in & gambling on yourselfChelsea's Website:www.breakupward.comFollow her on Instagram @thankyouheartbreakMentions:Pia Mellodyhttps://www.amazon.com/Pia-Mellody/e/B000APF00A/ref=dp_byline_cont_book_1Barbara De Angelishttps://www.amazon.com/Barbara-De-Angelis/e/B001HD0YJQTony Robbinshttps://www.amazon.com/Tony-Robbins/e/B001LHUY84/ref=sr_tc_2_0?qid=1523364574&sr=1-2-entAshley's website:www.ashleypardo.comFollow Ashley on social @ashleykpardoSign up for Ashley's newsletter:https://app.convertkit.com/landing_pages/163213?v=6

In this episode, Ashley is joined by Sal Di Stefano, personal trainer & co-host of Mind Pump, one of the consistently top-rated podcasts in health & fitness. She immediately resonated with their message of debunking the fitness & diet industries with lots of raw humor & authenticity.Ashley was so glad Sal came on the show to talk about what she considers most important when beginning a journey into health: getting your mind right.We cover:- Sal's story- How he got started with podcasting- Developing a growth mindset- Crucial mindset shifts for long-term health- Self-care through eating well- How to exercise consistently- Is tracking food beneficial?- Getting started with intuitive eating- Fasting- Developing a healthy body image & eating habits in kidsListen to Mind Pump:https://www.mindpumpmedia.com/p/rdm17-podcastMind Pump's Website:https://www.mindpumpmedia.com/Their MAPS programs to begin lifting weights & building muscle:https://www.mindpumpmedia.com/p/rdm17-what-is-mapsTheir YouTube Channel:https://www.youtube.com/channel/UChVak8_IyuqcErdf_jQUOHAFind Sal on Instagram @mindpumpsalSign up for Ashley's newsletter at:https://app.convertkit.com/landing_pages/163213?v=6Visit Ashley's website:www.ashleypardo.comFind Ashley on social @ashleykpardo

In this episode, Ashley is joined by Stacy Dockins, a yoga, meditation, and mindfulness teacher, business owner, and fellow Nutritional Therapy Practitioner. Stacy and her husband, Dave, teach in person classes at their yoga studios in the Dallas & Fort Worth area in Texas and train future yoga teachers around the world.If you've ever wanted to meditate (or have tried it!), or have wanted to get comfortable and aware of your (naturally thinking) mind, this episode is for you. Stacy does an amazing job of explaining what mindfulness is and how we can apply it in a really practical and simply way. Stacy says, "the mind thinks like the heart beats" and many of us can find relief from that statement alone.We cover:- Stacy's story- What is yoga beyond the physical?- Cultivating mindfulness in every day life- Practical tools & books for mindfulness- Becoming aware of your thoughts - Practicing nonjudgement- The nature of our brain- Self-care & self-love- Stacy's nutrition philosphy- The importance of self-forgivenenss- Thoughts on spirituality- Allowing the full spectrum of emotionsMentions:Stacy's studios, retreat, and training information:https://www.yogaproject.com/Stacy's course for beginning yoga & minfulnesshttp://yogamooc.com/Follow Stacy on Instagram @txyogastacyDan Siegelhttps://www.amazon.com/Daniel-J.-Siegel/e/B00459LSPIThe Wheel of Awarenesshttp://www.drdansiegel.com/resources/wheel_of_awareness/Wayne Dyerhttps://www.amazon.com/Wayne-W.-Dyer/e/B000AQ104YPema Chodronhttps://www.udemy.com/user/pemachdrn/Visit Ashley's website at:www.ashleypardo.comSign up for Ashley's newsletter at:https://app.convertkit.com/landing_pages/163213?v=6Follow Ashley on social @ashleykpardo

In this episode, Ashley is joined by her dear friend & licensed mental health counselor, Terina Lopez. Terina specializes in treating eating disorders and helping others develop self-awareness and a positive relationship with food. She is also the president of the Miami chapter of IAEDP, The International Association of Eating Disorders Professionals Foundation.Millions of people struggle with eating disorders, sometimes silently, and we hope to shed light on this often stigmatized but highly prevalent topic. We know it's possible to fully heal & recover with the right tools & support (we are both examples!). Please share this episode if you know someone who'd benefit from hearing it, and please reach out for support if this is something you're going through.We cover:- Terina's story- Why do eating disorders develop?- Warning signs - How to help/reach out to a loved - Orthorexia- Staying mentally healthy through elimination diets or protocols - Terina's balanced approach to nutrition & movement- Living a full life- Intuitive eating - Tracking, measuring, weighing, & numbers in general- Developing self-awareness- Resources & toolsWork with Terina:www.terinalopez.comEmail her:[email protected]:Geneen Rothhttps://www.amazon.com/Geneen-Roth/e/B000APDO9OJenni Schaeferhttps://www.amazon.com/Jenni-Schaefer/e/B001H6L87U/ref=sr_tc_2_0?qid=1521547387&sr=1-2-entSign up for Ashley's newsletter at:https://app.convertkit.com/landing_pages/163213?v=6Find Ashley's website at:www.ashleypardo.comFollow Ashley on social @ashleykpardo

In this Q&A episode, Ashley answers some of the most popular questions she's gotten lately:- Should I do a Whole30?- How can I start being more mindful & what are some books that will help me?- How do I eat healthy on a budget?- What do I do if I'm surrounded by triggering foods all the time?- How to build confidence around food- Should I abstain from sugar forever?Mentions:www.whole30.comMy Whole30 experiencehttp://ashleypardo.com/2015/08/21/whole30-recap/Developing mindfulness around food:http://ashleypardo.com/2018/01/25/legalization-allowance-food/Tara Brachhttps://www.amazon.com/Tara-Brach/e/B001KE8BHOJon Kabat Zinnhttps://www.amazon.com/s/ref=nb_sb_ss_i_2_10?url=search-alias%3Dstripbooks&field-keywords=jon+kabat+zinn+books&sprefix=jon+kabat+%2Cstripbooks%2C152&crid=D6SF7K27OOJIEckhart Tolle's The Power of Nowhttps://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808Pema Chodronhttps://www.amazon.com/Pema-Chodron/e/B000AP9Y2AWired to Eat by Robb Wolfhttps://www.amazon.com/Wired-Eat-Cravings-Appetite-Determine/dp/0451498569Abstainer or Moderator?https://gretchenrubin.com/2012/10/back-by-popular-demand-are-you-an-abstainer-or-a-moderator/Intuitive eating & sugarhttp://ashleypardo.com/2017/06/16/intuitive-eating-sugar/Sign up for Ashley's newsletter at:https://app.convertkit.com/landing_pages/163213?v=6Follow Ashley on social @ashleykpardoSubscribe to Ashley's YouTube channel:https://www.youtube.com/channel/UCoKT0w1wSsYtHagmfJuGgRA?view_as=subscriber

This solo episode is all about listening to your intuition and trusting the path that you're on in life. This might not seem like it has anything to do with food & body stuff, but if you take the path that'll guide you to get to the heart of that struggle, then it absolutely does.The episode covers:- How to deal with uncertainty- How to trust yourself when things are hard- Sitting with difficult emotions- Trusting your path in life- Listening to your intuitionSign up for Ashley's newsletter:www.ashleypardo.comFollow Ashley on social @ashleykpardo