​Wellness Blogs 

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.

Its not what you know It's Not What You Know... It's What You Do The other day I had one of those honest conversations with myself. Not the kind where I make excuses. Not the kind where I tell myself I'm "too busy." A real conversation. I grabbed a notebook and made two columns. What I Know and What I Actually Do. It was eye-opening. I've been coaching health and wellness for more than 25 years. I've maintained a 65-pound weight loss for over two decades. I've written a book.

Turn it UP! Turn Off the TV... Turn Up the Music The Simple Change I Didn't Know I Needed A couple of weeks ago, I made one little change that has completely shifted the feeling in my home. I turned off the TV and turned on the tunes. I have always been someone who likes background noise. For years, that background noise was usually a television show I had already seen a hundred times. I wasn't really watching it. It was just...there. Then one morning I decided to start my da

Could you do more? No… Really. Are You Doing Everything You Need to Do to Lose Weight? There are days when I catch myself thinking, “I’m doing everything right. Why isn’t the scale moving?” Maybe you’ve had those thoughts too. The funny thing is, after 25 years of coaching, I know better. I know the questions to ask. I know the habits that matter. Yet every once in a while, I have to pause and take an honest look at myself. Am I really drinking enough water? Have I been as co

Choose~ Powerful Word Choose: The Most Powerful Word in Health and Wellness What is the most powerful word in health and wellness? Some people might say motivation. Others might say consistency, discipline, habits, nutrition, or exercise. I disagree. I believe the most powerful word is choose. Every single day, we are faced with hundreds of choices. We choose whether to hit the snooze button or get up and move. We choose what goes into our grocery cart. We choose whether to d

Build a sustainable healthy routine by starting small, anchoring new habits to existing ones, embracing consistency over perfection, using habit stacking, tracking progress, and leveraging accountability coaching, including virtual options.

Focusing Are You Focusing on the Right Thing? Last night during our in-person gathering, something came up that stayed with me. We were talking about health, goals, follow-through, and the things that keep us moving forward—or make us feel as though we are failing. The conversation reminded me how often we become so focused on reaching one specific number that we completely overlook everything else we are accomplishing. Maybe it is a number on the scale. Maybe it is a clothin

Empowering Stop Waiting The Version of You You Keep Waiting to Become Stop Waiting I'll be happier when I lose the weight. I'll buy new clothes when I lose the weight. I'll take the vacation pictures when I lose the weight. I'll join the class, go to the party, start dating, wear the swimsuit, and put myself out there... when I lose the weight. I hear versions of this every single week in coaching. And I understand it because I have lived it too. Somewhere along the way, many

Smart plan Smart Planning for Better Decisions: Mastering Decision-Making Planning Techniques Making decisions can feel overwhelming at times. Whether it’s about your health, career, or personal growth, the choices you make shape your future. I’ve learned that smart decision-making planning techniques can transform how you approach these moments. When you plan thoughtfully, you gain clarity, reduce stress, and increase your chances of success. Let’s dive into how you can harn

The Food Industry Wants You Hungry The Food Industry Wants You Hungry Have you ever opened a bag of chips planning to eat a few and suddenly realized half the bag is gone? Or found yourself craving something sweet an hour after breakfast? You are not broken. You are not lacking willpower. And you are certainly not the only one. The truth is, the food industry has become incredibly good at creating foods that keep us coming back for more. Foods Are Designed to Be Hard to Resis

Let' return 1st steps You Don't Need Another Restart — You Need a Return How many times have you told yourself: "Monday I'll start over." "Next month will be different." "After vacation." "After the holidays." "When life settles down." Most people spend years restarting. And every restart feels exciting. New planner.New program.New workout.New diet.New promise. For a few days, maybe even a few weeks, everything feels possible. Then life happens. A stressful day. A missed work

Build lasting healthy habits with small, consistent changes using the Power of 13 mindset, personalized coaching, and support groups to create flexible, realistic wellness routines that stick.

Healing environments You Can't Heal in the Same Environment That Keeps Triggering You One of the hardest truths about health and wellness is this: You can't keep surrounding yourself with the same triggers and expect different results. That doesn't mean your environment has to be perfect. It doesn't mean you need to move, quit your job, replace your family, or throw away everything in your kitchen. But it does mean you need to take an honest look at what is constantly pulling

Build a lasting healthy routine with the Power of 13: focus on small, manageable habits, use habit stacking, maintain consistency over motivation, and seek accountability for steady progress.

division Healthy Eating Isn't Hard — Unlearning Is One of the biggest misconceptions in health and wellness is that people struggle because healthy eating is difficult. I don't think that's true. At its core, healthy eating is actually pretty simple. Eat more vegetables. Eat enough protein. Drink water. Pay attention to portions. Limit highly processed foods. Move your body. Get enough sleep. None of those concepts are complicated. So why do so many people struggle? Because h