# tfal&chi Holistic Wellness Services > Empowering Your Journey to Lifelong Health & Wellness ## Posts - [Know your WHY? Own your WHO? Unleashing the power of YOU](https://tfalandchi.com/know-your-why-own-your-who-unleashing-the-power-of-you-by-toyin-falusi-nwafor-md/): Hello there, gorgeous. Yes YOU! My goal in writing, speaking and podcasting is to empower women of all ages to harness and unleash the power of YOU.  We all know it’s important to understand our WHY? Our purpose, our North Star! We know that when we understand our WHY we are able to strategize and execute on our plans, complete projects, change situations, live our lives fully, define our short and long-term goals and continue to advocate for what we want and need despite the odds.  Understanding our WHY is important but I now challenge you to take time to […] - [The “Covey 7 “and the college drop off that empties your nest](https://tfalandchi.com/the-covey-7-and-the-college-drop-off-that-empties-your-nest-toyin-falusi-nwafor-md/): I have re and re-read the Stephen Covey book -“The 7 habits of highly effective people” and find the habits broadly applicable. After college drop offs last week (2 daughters), this is my take on The “Covey 7 “and the college drop off that empties your nest. 1. Be proactive: Think ahead about what you will need (and not just the things and $$) before, during and after the drop off. By this I mean the emotional , social, mental and spiritual support you may/will need at every step of the way. Change is hard EVEN when it is good. 2. […] - [Emptynestloading- How to prepare for the empty nest by channeling your retirement planning mojo](https://tfalandchi.com/emptynestloading-how-to-prepare-for-the-empty-nest-by-channeling-your-retirement-planning-mojo-toyin-falusi-nwafor-md/): Planning for the empty nest is just like retirement planning – you work hard daily and you know you will eventually get there ( retirement / empty nest). You sacrifice and save. You invest in the physical, emotional ,psychosocial, mental and spiritual health of the children. For retirement, you put things in place so it can be enjoyable and comfortable and you plan for decades. You evaluate the lifestyle and location you want post retirement and you make plans to support that desired lifestyle. So, as a soon to be empty nester( 5 days but who’s counting???…ME) I would like […] - [#Emptynestloading- Accepting things I cannot Change](https://tfalandchi.com/emptynestloading-accepting-things-i-cannot-change-toyin-falusi-nwafor-md/): As my babygirl leaves for college in 2 weeks (heartache), I know she will thrive but I will miss her terribly.  Just getting used to babygirl 1 being away and I know this will be MUCH harder. Change is difficult ( and there will be tears), but In the spirit of accepting things we cannot change, I am reaching deep to find and focus on the positives. Here are 12 Things I am looking forward to: 1. Having a Toyin-centered schedule 2. Decluttering my home 3. Finally cutting cable. 4. Volunteering more 5. Traveling even more 6. Sleeping in a […] - [Be Present in the Present: It’s where you are](https://tfalandchi.com/be-present-in-the-present-its-where-you-are-toyin-falusi-nwafor-md/): Living your best life requires balancing the past and the future with your feet firmly planted in the present. A balanced life makes the present the focal point, the fulcrum.  It is important to grow from our past experiences and to plan for the future,  however we have to live and thrive in the present. The past is filled with successes , failures, triumphs and regrets. The past is done and can never be taken back. The future is unknown and filled with uncertainty and its share of triumphs and failures. The future is definitely not a given. The present […] - [Menopause happens : My take on the “The 7 habits” and menopause](https://tfalandchi.com/menopause-happens-my-take-on-the-the-7-habitsand-menopause-toyin-falusi-nwafor-md/): Menopause!!! No one likes to talk about it, but it happens whether we talk about it or not. We whisper about the “M” word and only feel comfortable when we are around another woman having a hot flash. Then we exhale, let our guard down and bond over our shared misery.  The “peri” aspect of menopause sucks and can be a long, drawn out, crazy, topsy-turvy time of hormonal fluctuations with physical, mental and emotional health manifestations many of which impinge on your quality of life. It’s like puberty (hello pimples, irregular periods, mood swings and hair in weird places […] - [P.A.R.E.N.T.I.N.G- Life long learning](https://tfalandchi.com/parenting-life-long-learning-toyin-falusi-nwafor-md/): Parenting is not a sprint. It’s a marathon with on the job training and growth potential. It is definitely not for the faint of heart and many times the “rewards”may seem elusive and not readily measurable. In my almost 3 decades as a parent, this is what P.A.R.E.N.T.I.N.G means to me. P- Praying for your children. Praying daily for their safety, success, health, and much more. A-Advocating for and Attending to their needs (not all their wants), evolving as these change. R-Respecting them and teaching them to respect others. No matter how young they are, they should be respected as […] ## Pages - [order confirmation](https://tfalandchi.com/order-confirmed/): Thanks for your order! - [Shopping Cart](https://tfalandchi.com/shopping-cart/) - [Nutrition Services](https://tfalandchi.com/nutrition-services/): Healthy food is colorful cultural flavorful delicious Healthy food is colorful cultural flavorful delicious LET’S GET COOKING Wellness starts within Dietary Consultation Recipe newsletters Pantry Checks Cooking classes Performance nutrition Wellness starts within Dietary Consultation Recipe newsletters Pantry Checks Cooking classes Performance nutrition Personal nutrition support can help you… manage diabetessupport postpartum recoverykeep your bones healthyfuel your next semesterhit your weight loss goalsfeel more energizedlearn new recipesbuild stronger musclesmake menopause easier Wellness starts within Dietary Consultation Recipe newsletters Pantry Checks Cooking classes Performance nutrition Cooking with love Popular functional diets are often filled with bland, unappetizing dishes that make them […] - [Divorce and Career Coaching with Tfal](https://tfalandchi.com/divorce-and-career-coaching-with-tfal/): A life coach who understands Divorce career growth relationships you A life coach who understands Divorce career growth relationships you Start building your best tomorrow A life coach who understands Divorce career growth relationships you Start building your best tomorrow Meet Dr. Toyin Falusi (Tfal) Nwafor, MD Toyin Falusi (tfal) Nwafor, MD is an Executive Director in the pharma industry. She is a board certified infectious disease physician and professor of medicine who was in clinical practice for over 20 years prior to transitioning to pharma leadership. Dr. Nwafor is also an author, public speaker and MC, podcaster, and wellness coach. She has […] - [Fitness Coaching](https://tfalandchi.com/fitness-coaching/): Fitness coaching that helps you build muscle strength mobility endurance confidence Fitness coaching that helps you build muscle strength mobility endurance confidence Let’s get to work Fitness coaching that helps you build Muscle strength confidence mobility endurance Fitness coaching that helps you build muscle strength mobility endurance confidence LET’S GET TO WORK Fitness that fits you fitness Consultation 1:1 workout coaching Private group classes virtual open classes digital resources Fitness that fits you fitness Consultation 1:1 workout coaching Private group classes virtual open classes digital resources Custom programs Orthopedic recovery We help you fall back in love with movement while […] - [Booking](https://tfalandchi.com/booking/): Book an appointment Discovery Calls New to tfal&chi or looking to expand your support? Book a free discovery call to enquire about our programs including group classes, digital resources, and clinical partnerships Click here Employee Wellness Booking portal for our corporate partners. Book group sessions, redeem individual services, or book a program design consultation to help take your employee wellness initiative to the next level Click here Fitness Coaching Book a fitness consult or virtual workout session with Coach Chi Click here Nutrition and Wellness Book a cooking demonstration, check-in, or nutrition consult Click here Pantry Check Let your coaches […] - [Contact](https://tfalandchi.com/contact-2/): Let’s get started! Send us questions, book free discovery calls, or enquire about partnerships and speaking events. We are happy to hear from you! Get in touch tfalandchi@tfalandchi.com Facebook Youtube Instagram Ask us anything Partner with us Join our industry partnership network to extend your community reach and bring awareness to your branch of wellness expertise contact us Start your wellness journey Schedule a free discovery call with our team to discuss your wellness goals and design your custom coaching plan Schedule Now Enquire about webinars and speaking events We offer joint hosting, webinar and local appearances, and organizational support […] - [Corporate wellness packages](https://tfalandchi.com/corporate-wellness-packages/): Wellness programs to fuel your team’s productivity employee happiness community  resilience ENQUIRE ABOUT OUR EMPLOYEE WELLNESS EXPERTISE Wellness programs to fuel your team’s productivity community  resilience Enquire about employee wellness Wellness programs to fuel your team’s productivity employee happiness community  resilience ENQUIRE ABOUT EMPLOYEE WELLNESS With extensive experience in clinical medicine, executive leadership, startup foundation and global healthcare, we have a personal understanding of the benefits of investing in the wellbeing of your employees. We offer a range of bespoke resources, partnerships, and services that help teams of all sizes integrate wellness into the workplace. Level up your company’s benefits package A […] - [About us](https://tfalandchi.com/about-us/): Our story Co-founded in 2021 by Chioma “Chi” Nwafor and his partner in life and work, Dr. Toyin Nwafor, tfal&chi brings together medical expertise and lifestyle-based wellness to support sustainable, whole-person health. Led by a board certified physician and a Harvard trained wellness coach—and united as a husband-and-wife team—our practice bridges medicine, movement, metabolic health and mindset, creating a uniquely integrated wellness experience rooted in both clinical expertise and lived practice. Our programs are designed to complement clinical care, strengthen workplace wellness, and empower communities through education, accountability, and connection. Get to know us Co-founded in 2021 by Chioma “Chi” Nwafor and his […] - [Blog](https://tfalandchi.com/blog/): Home Blog Catching up with Doctor tfal Read & Discover Our Blog & Content Resource April 27, 2025 Know your WHY?, Own your WHO?- Unleashing the power of YOU- by Toyin Falusi Nwafor, MD August 18, 2024 The “Covey 7 “and the college drop off that empties your nest- Toyin Falusi Nwafor, MD August 18, 2024 Emptynestloading- How to prepare for the empty nest by channeling your retirement planning mojo- Toyin Falusi Nwafor, MD August 18, 2024 #Emptynestloading- Accepting things I cannot Change- Toyin Falusi Nwafor, MD June 15, 2024 Be Present in the Present: It’s where you are – […] - [Legal Disclaimer](https://tfalandchi.com/legal-disclaimer/): Legal disclaimer for site visitors If you require any more information or have any questions about our site’s disclaimer, please feel free to contact us by email at tfalandchi@gmail.com.  All the information on this website – https://www.tfalandchi.com – is published in good faith and for general information purpose only. www.tfalandchi.com does not make any warranties about the completeness, reliability and accuracy of this information. Any action you take upon the information you find on this website (www.tfalandchi.com), is strictly at your own risk.  www.tfalandchi.com will not be liable for any losses and/or damages in connection with the use of our […] - [Store](https://tfalandchi.com/fab5-merchandise/): Our merch is designed to bring awareness and a call to action in respect to the chronic diseases which are mostly preventable but responsible for over 80 cents of every healthcare dollar spent. So wear it with pride to help spread awareness. All Beanies Books Consultation Sweatshirt Tanks Tees Select options This product has multiple variants. The options may be chosen on the product page Select options This product has multiple variants. The options may be chosen on the product page Select options This product has multiple variants. The options may be chosen on the product page Select options This […] - [Checkout](https://tfalandchi.com/checkout/) - [My account](https://tfalandchi.com/my-account/): Home My Account My Account - [Home](https://tfalandchi.com/): Holistic wellness coaching for every team goal path body Start building your best tomorrow Hollistic wellness services for every Goal Path Team Age Body Start building your best tomorrow Passion meets expertise a recipe for results  We are a husband and wife duo using our decades of combined experience in entrepreneurship, philanthropy, medicine, and executive leadership to build a balanced wellness practice born out of shared interest in staying active and vibrant through all seasons of life. We specialize in evidence-based lifestyle interventions that focus on movement, nutrition, stress management, sleep hygiene, and metabolic health, and strive to help individuals […] ## Products - [How Fab? Men’s Tanks](https://tfalandchi.com/product/how-fab-mens-tanks/): HowFab? Men’s tanks 4.3 oz., 100% combed ringspun cotton Heather Grey is 90/10 cotton/polyester Fabric laundered Lay flat to dry Self-fabric neck binding Side seams Tearaway label - [HOW FAB? Hoodies (sizes Medium, large, X-large)](https://tfalandchi.com/product/how-fab-hoodies-sizes-medium-large-x-large/): 8 oz.(US) 13.5 oz.(CA), 50/50 preshrunk cotton/polyester Air jet yarn = softer feel and reduced pilling Double-lined hood with color-matched drawcord Double needle stitching at shoulder, armhole, neck, waistband and cuffs Pouch pocket Lay flat to dry Runs large - [How Fab? Tanks](https://tfalandchi.com/product/how-fab-tanks/): How Fab? Tanks 60/40 combed ringspun cotton/polyester Fabric laundered Lay flat to dry Self-fabric binding Curved hem Side seams Tearaway label - [HOW FAB? Beanies](https://tfalandchi.com/product/how-fab-beanies/): 100% Acrylic. - [Fab5 Sweatshirt Hoodie](https://tfalandchi.com/product/fab5-sweatshirt-hoodie/): Sizing (M to XL) runs a bit large Fabric (80% cotton, 20% polyester) Wash care instructions (machine wash cold and lay flat to dry) - [Fab5 Tees](https://tfalandchi.com/product/fab5-tees/): Sizing (S to XL) runs true to size Fabric (60% cotton, 40% polyester) Wash care instructions ( machine wash cold, tumble dry low) Lay flat to dry - [tfal&chi Gift Card](https://tfalandchi.com/product/tfalchi-gift-card/): tfal&chi Gift card - [PARENT tees](https://tfalandchi.com/product/parent-tees/): Parent tees by tfal&chi 100% Cotton Wash with like colors Lay flat to dry - [Get Fit with Chi - Weekly Virtual Class](https://tfalandchi.com/product/get-fit-with-chi-weekly-virtual-class/): Register now and let the journey begin. *Payment is non-refundable - [Cookbook](https://tfalandchi.com/product/in-the-kitchen-with-tfalchi/): In this eBook, tfal&chi share a few of their favorite recipes that are not only delicious but also nutritious. From quick and easy breakfast ideas to satisfying dinner options, their recipes are designed to nourish both the body and the soul. tfal&chi emphasize the use of fresh, whole ingredients and provide helpful tips for incorporating more fruits, vegetables, and whole grains into your diet and the impact on your body metabolically. - [Book-The decade After: Thriving After Divorce (Autographed)](https://tfalandchi.com/product/book-the-decade-after-thriving-after-divorce-autographed/): Publisher : CreateSpace Independent Publishing Platform (November 1, 2017) Language: : English Paperback : 130 pages ISBN-10 : 1974133362 ISBN-13 : 978-1974133369 Item Weight : 6.1 ounces Dimensions : 5.5 x 0.33 x 8.5 inches [comment]: # (Generated by Hostinger Tools Plugin)