​Wellness Blogs 

Infused waters Beyond Plain Water: 5 Simple Infused Waters Worth Trying We all know we need to drink water. It's probably one of the least exciting pieces of health advice I give—but it matters. Water helps our bodies regulate temperature, supports digestion, helps transport nutrients, lubricates our joints and supports normal kidney function. And when we aren't drinking enough? We may notice headaches, fatigue, dry mouth, constipation or simply that we don't feel our best. B

weigh the banana WEIGH THE BANANA The Importance of Knowing Weigh the banana. Yep. I said it. Put the banana on the food scale. Because one of the simplest things you can do when you're trying to lose weight—or maintain the weight you've worked hard to lose—is know how much you're actually eating. Not guess. Not eyeball. Not assume. Know. And before anyone thinks I've declared war on bananas, let me be clear: This isn't really about the banana. It's about awareness. “ZERO” DO

Make your Bed Make Your Bed: The Art of Starting Your Day Successfully How doing one small thing can set you up for success Make your bed. That's it. That's my groundbreaking health and wellness advice for today. 😂 Okay, maybe there's a little more to it than that. When we talk about improving our health, we tend to go BIG. We're going to start exercising five days a week. We're going to meal prep every Sunday. We're going to drink all the water, eat all the protein, get eig

Pause 💜 THE POWER OF PAUSING Sometimes the healthiest thing you can do is absolutely nothing. For a minute, anyway! When was the last time you simply paused? Not because your phone died, your internet went down or you were waiting for the microwave to finish. I mean intentionally PAUSED. Stopped what you were doing. Took a breath. Checked in with yourself. Maybe even asked yourself what you actually needed at that moment. We live in a world that encourages us to keep going.

Coaching session focusing on effective planning Planning Isn't Boring...It's Freedom When people tell me they want to lose weight or live a healthier lifestyle, one of the first things I ask is, "What's your plan?" Most people pause. Not because they don't want to succeed—but because they haven't really thought beyond wanting to succeed. Here's what I've learned after coaching for more than two decades. Healthy people don't just make better choices. They make those choices ea

Fall Produce Fall Produce: Eating With the Season There is something about fall that makes food feel different. The weather cools down, the slow cooker comes back out, soups start sounding good again, and suddenly apples, squash and roasted vegetables are everywhere. And I am here for it! Eating seasonally doesn't mean you have to completely change how you eat or only buy produce grown down the street. It simply gives us an opportunity to change things up, add variety and tak

Why? WHY AM I NOT LOSING WEIGHT?! No, I am not talking about me this time! 😂 But I hear this question ALL THE TIME. “I’m eating healthy.”“I’m exercising.”“I’ve been really good.”“Why am I not losing weight?!” And my first response is usually: Let’s take a look. Not because I don't believe you. Not because you need another crazy diet. And certainly not because I think you need to eat 900 calories a day and exercise for two hours. But sometimes what we think we are doing and w

Whites Vs Whole Grains Limit Your Whites: It's Not About the Color of Your Food Power of 13 #12: Limit Your Whites — Sugar, Salt, Rice, Flour and Pasta When I wrote The Power of 13, number 12 was simple: Limit your whites. But I want to make something very clear. I didn't say eliminate your whites. And I definitely didn't say don't eat white foods. Cauliflower is white. Onions are white. Garlic is white. Potatoes are white. Greek yogurt and cottage cheese are white. There are

Protein Protein: More Than a Number to Hit Lead With Protein—and Build Around That! This week, I am starting a higher-protein, lower-carb way of eating, and I am putting my energy into being very intentional about what I put in my mouth. I am weighing and measuring my portions. I am tracking everything—the bites, licks and tastes included! Why? Because it's time. I have set a goal. I have made a plan. And now it's time to follow through. And here's something I think is import

Build a sustainable wellness routine by adopting manageable habits (Power of 13), setting realistic goals, embracing consistency, prioritizing mindset, and seeking support for lasting health success.

Healthy fats Healthy Fats: Why Fat Isn’t the Enemy #8 in the Power of 13 is Learn about and incorporate Healthy fats each day. For years, fat was treated like the villain of nutrition. Low-fat everything filled grocery store shelves. We were told to avoid butter, skip nuts, watch the avocado and choose anything labeled “fat-free.” But here's what we know: our bodies need fat. The conversation shouldn't be about eliminating fat. It should be about understanding which fats we'r

Small Changes When I first embarked on my wellness journey, I quickly realized that lasting success isn’t about quick fixes or one-size-fits-all solutions. It’s about discovering what truly works for you and building habits that stick. Wellness is a lifelong commitment, and the keys to unlocking it lie in personalized approaches that honor your unique needs, preferences, and lifestyle. Let me share with you the insights and strategies that have helped me—and countless others—

The choice your make today...... Future You Is Watching What if the choices you make today became a love letter to the person you'll be tomorrow? The other day I caught myself thinking about the future. Not next week.Not next month.Not even next year. I found myself wondering what life might look like when I'm 75 years old. Will I still be walking? Traveling? Playing with grandkids? Getting up off the floor with ease? Carrying my own groceries? Living independently? Laughing

Build a flexible wellness routine with baseline, backup, and bounce-back plans. Use simple habits, adaptable meal prep, and support like coaching and groups for lasting, real-life success.

Intention You Don't Need More Time...You Need More Intention "I just don't have time." Have you ever said it? I have. In fact, if we're honest, most of us have used that phrase more times than we can count. "I don't have time to exercise." "I don't have time to meal prep." "I don't have time to read." "I don't have time to slow down." But one day I stopped and asked myself a hard question. Is it really a lack of time...or a lack of intention? Because the truth is, we all wake

Build sustainable health habits with Coach Paris’s Power of 13: simple fitness, habit stacking, realistic nutrition, mindset coaching, and support via accountability partners, groups, or virtual coaches.

Calendar What Does Your Calendar Say You Value? Take a moment and answer these questions. What matters most to you? Most people answer pretty quickly. "My health." "My family." "My faith." "My relationships." "My sleep." "My peace." Those are wonderful answers. Now... Open your calendar. Not the one in your head. The real one. The one on your phone. The planner on your desk. The appointments you actually keep. Because here's a truth that stopped me in my tracks one day. Your

Protein supports energy, appetite control, and muscle health, especially after 40. Incorporate protein in meals and snacks using simple planning, personalized intake, and coaching for lasting health benefits.

Stop Waiting Stop Waiting to Feel Like It "I don't feel like walking." "I don't feel like cooking." "I don't feel like tracking my food." "I don't feel like going to bed early." Sound familiar? If you're waiting until you feel like it, you may be waiting a very long time. Here's something I want you to hear today... Nobody feels like it every day. Not me. Not your neighbor. Not the person who seems to have it all together. Not the person who has lost 100 pounds. Not the marat

The Power of 13 promotes building small, manageable habits for sustainable wellness, emphasizing consistency, personalized plans, accountability coaching, and virtual support for lasting health improvements.