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!

08/28/2026

I like exercise that helps my brain AND builds muscle/strength/endurance - most of that will be about intensity, a higher heart rate, and less rest. I love a long walk or yoga but for my brain to feel calm i need to walk a LOT or do hot yoga/pilates. It is what it is! Once I accepted this, I started to do more movement that was helpful for me all around, and i finally found my consistency groove.

That’s ultimately what created the biggest changes for me, to the point where i don’t feel like myself without exercise, and I’ve been off of my antidepressant for over 4 years now (after being on it for 6 years - this is just what worked for me bc i also believe in medication when needed!).

This is the type of work i do 1:1 in The Body Lab, and there’s currently one spot open for September. 🔗 in my profile Ashley | Nutritional Therapist + CPT to apply. 🖤

08/26/2026

I’d always rather speak to your potential than your fragility, and be by your side to keep you steady during the inevitable challenges of change. 🖤

You heal by doing, not thinking. I never felt better by overanalyzing and ruminating on my patterns, beliefs, and past w...
08/25/2026

You heal by doing, not thinking. I never felt better by overanalyzing and ruminating on my patterns, beliefs, and past with food for HOURS and yearsssss lol.

I used to listen to food freedom coaches who suggested you need to understand WHY you act the way you do with food, and until you figure that out, you can’t pursue any changes with your body.

But what if changing your body - approached correctly - is more effective for “healing” than overthinking for years on end with no change?

If you’re ready to make changes with your body while doing the real inner work that helps you maintain it, that’s exactly what I do in my 1:1 program, The Body Lab.

There is ONE spot open for September and I’d love to work with you. DM me or head to the l i n k in my profile Ashley | Nutritional Therapist + CPT to apply. 🖤

I’m not exaggerating when I say that I used to come back 10lb heavier from every single trip I took.

The second I’d get...
08/24/2026

I’m not exaggerating when I say that I used to come back 10lb heavier from every single trip I took.

The second I’d get to the airport, my “fun” would start: tons of alcohol, food, dessert, and going overboard on all the things I never allowed myself to have on a daily basis.

If it’s not allowed, of course you’re gonna overdo it!

Because I always felt so bloated, I never wanted to look cute, walk or be active. I’d always undo the damage when I got home by doing another diet and the cycle would repeat itself.

Now, I travel all the time and funnily enough allow myself to eat more of the things I want but feel great the entire time + come back the same weight.

Structure, planning, and mindfulness helps me stay connected to myself, enjoy more, and have more fun.

This is exactly what I do 1:1 in The Body Lab - I teach you the skills you need to eat to lose fat at home, and travel stress-free while eating all of your favorite foods.

There’s one spot open for September. DM me or head to the l i n k in my profile Ashley | Nutritional Therapist + CPT to apply. 🖤

08/22/2026

It was my first concert at 13 years old and now i’m back at almost 41 😆✨ seeing Backstreet Boys at Sphere was 10/10 and i didn’t want it to end! Definitely go if you can - i had high hopes but it was 10000x better than i thought. Have you seen it!? Who was your favorite backstreet boy? I always loved AJ but Kevin was in the top spot last night 😂😍

08/21/2026

I talk a lot about “doing the work” to change your relationship with food + your body - and this episode dives DEEP into what that process looks like.

I’m so excited to share the conversation I had with one of my favorite clients Hanna Hunziker () a scientist who lives in Zurich.

Hanna is honest and vulnerable about her process around mental health, moving past disordered eating + getting to a strong, resilient place with her body + food.

We also cover how Hanna embraced discomfort + created a big life, trading her former food obsession for Thai boxing, creativity, marathons, hobbies, and really living IN her life.

Weight loss is often a side effect of this - and she lost about 20lb in the process.

I know many of you will see yourself in this story, and I’m grateful to Hanna for sharing so personally and so proud of all her incredible growth.

We discuss:

- Hanna’s background as a chemist in Zurich and person who loves life
- What Hanna’s struggles with food looked like
- Feeling misunderstood by therapists
- How she became binge-free for over 3 years
- Working with discomfort + building resilience
- How to become consistent + calm when you love extremes
- Discipline as a love language
- Building structure without tracking
- Taking small steps to build big progress
- How to self-regulate
- How coaching makes the process more efficient
- When healing goes wrong
- Learning to accept yourself for bigger growth

Listen to wherever you listen to podcasts by searching for “The Body Lab” and tuning into episode #284. 💜

08/21/2026

Five years ago i stopped taking care of myself.⁣
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It happened little by little - until I saw a photo of myself, got on the scale, or caught a glimpse of myself in the mirror and thought, “holy crap, that’s me?”⁣
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Becoming unrecognizable to yourself is easy when it’s one tiny moment at a time, and never a conscious decision.⁣
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I was going through massive amounts of change & my brain couldn’t handle watching my food as closely anymore.⁣
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I felt my body change, my clothes getting tighter, until i began to avoid most of my closet altogether.⁣
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I stopped wearing makeup.⁣
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I stopped caring about getting dressed (going out felt like an “event”) and lived in athleisure.⁣
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I worked a lot from my bed and spent a lot of time inside.⁣
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I stopped doing all cardio.⁣
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I feel my best when i wash my hair once a day, and I started washing it every 2-3 days and wearing headbands - if you were here, you remember lol.⁣
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When you’re 5’3”, 15 pounds can feel like 30-50.⁣
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In 2023, i began to make positive changes while everything i knew began to crumble - i vowed to do change differently.⁣
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I began tracking my food accurately, becoming more disciplined with my workouts, started cardio again, & got strict with how i spoke to myself & the actions i needed to do to feel like myself again.⁣
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It required more effort.⁣
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With every day, I felt life force & vibrancy return.⁣
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I started to care about makeup, my clothes, I dyed my gray hair for the first time in 5 years, I walked differently: with my head held high and a confidence i’d built brick by brick.⁣
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Now, I LOVE getting dressed and living in my body 27 days out of the month. 😆⁣
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& it was all a side effect of taking actions to lose weight & feel better physically in my body. For some of us, it’s not effective to just “love yourself as you are” and accept it. You don’t have to if it feels like crap.⁣
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It’s okay if you want to lose weight, if it would make you feel better in your body, mind, & life.⁣
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It gives many of us our life back.⁣
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If you’re ready to lose weight the right way and feel like yourself

Losing body fat and getting leaner is simple, not easy.

These are the things that made the biggest difference for me ov...
08/19/2026

Losing body fat and getting leaner is simple, not easy.

These are the things that made the biggest difference for me over the last five years as I’ve built a lot of muscle + lost a lot of body fat.

For manyyyyyy years after I initially lost weight when I was 21, I was “skinny fat”, had zero muscle and couldn’t eat much food to maintain.

But once I started lifting, things changed. In 2021, I took it too far with the protein and lifting lol and gained 15lb.

Now, over the last 3 years, I’ve done 3 short deficits and I’m down 30lb total.

I eat 2200 calories.
Over 250g carbs most days.
I workout from home.
Run sometimes.
Walk a lot.

I track my food when I need to - but most importantly I know exactly what to do to get to my goals, and I’m not in the dark like I was in 2021.

Simple? Yes.
Does it take longer than a 6-week diet? Yes.
Easy? No.

What does make it easier is having a strategy, someone to be by your side to help you troubleshoot, and to distill all the overwhelming knowledge into daily action steps that are simple for you to do.

That’s exactly what I do 1:1 in my nutrition + strength program, The Body Lab.

If you want to lose stubborn weight, get defined, increase your calories + flexibility for fun foods, and feel normal with food - I can help you get there.

And if it’s something you’ve been wanting to do for YEARS but have been putting off - you’re one of my favorite people to work with.

DM me to LIB to get the application link - there’s ONE spot open for September. 🖤

08/18/2026

Things you can be flexible with while trying to lose weight:

Your protein intake (okay to hit 100g)
How many fun foods you include (between 10-20% of calories, maybe on the lower end)
Fiber intake
Meal timing
Meal frequency
Meal size
Carb + fat intake

Things you can’t be flexible with while trying to lose weight:

Being in a calorie deficit

If you include more fiber + protein, staying in that calorie deficit will be a lot easier.

If you stop drinking alcohol, the deficit will be easier, too.

I know a lot of you who love food hear “flexibility” about losing weight (which I preach) and become loose and have a little more fun (and I hear that), but that is leading you to not track as accurately as you need to, and pushing you out of your deficit.

It’s why you feel discouraged and stuck.

I also know that staying in a calorie deficit is TOUGH when your comfort, coping mechanism, and joy revolves around food.

But learning to adhere and working through these behaviors once and for all is what creates the consistency we need to change our relationship with food and gain control over it.

We tend to hide and stay unclear about our real intake because that’s easier than telling ourselves the truth about it. I KNOWWWWW. It ain’t easy, BUT it is the way out - and I know you are stronger than you think.

I’m currently enrolling ONE spot in my 1:1 program, The Body Lab, to begin in September. If this sounds like you, I’d love to help you fix it once and for all. 

DM me or head to the 🔗 in my profile to apply and look at the details. 🖤

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Marysville, OH
43040-43041

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