Tony Francis, National Board Certified Health & Wellness Coach

04/10/2025

Fell Off Track? You’re Not Alone – Let’s Spring Back Together

It’s Okay to Start Over (Again).

Let’s be real—we all get off track.
Life happens. Stress piles up. Motivation dips. Habits slide. I'm guilty of it myself! It’s human.
But guess what? That doesn’t mean you’ve failed—it just means you’re ready for a comeback.

And there’s no better time than Spring.

Spring is nature’s way of saying, “Let’s begin again.”
It’s a fresh start, a reset, a chance to come back to yourself—stronger, wiser, and more committed.

If you’ve been feeling stuck, overwhelmed, or like you’ve lost momentum with your health and well-being goals, I want you to know:

You’re not alone.

There’s no shame in pausing.

And you’re absolutely capable of starting again—with support.

As your coach, I’m here to help you:

Rebuild your routines...

Refocus your mindset...

And re-energize your goals with simple, doable steps.

Let’s work together to create a plan that works with your life, not against it.

Ready to reset?
Send me a PM to book a reset session or reach out to tell me how I can help.

Remember...We’re not striving for perfection—just progress.

With you all the way,

~Tony

01/01/2025

🎉 **Happy New Year!** 🎉

As we step into this new year, I want to take a moment to express my gratitude for each of you. Your dedication to your health and well-being is inspirational.

In 2025, I’m excited to continue our journey together. I am here to support you in achieving your health goals, overcoming challenges, and celebrating your successes. Let’s make this year the best one yet, filled with growth, wellness, and positivity.

Here’s to a year of health, happiness, and new beginnings!

Warm wishes,
Tony

12/26/2024

As we near the end of the year, let’s take a moment to reflect and look ahead. The new year is a fresh start for all of us! Think about what you’ve achieved this year. Every small step counts, whether it's healthier eating, more exercise, or self-kindness. Celebrate your progress!

What do you want to achieve in the new year? I encourage you to set clear, realistic goals that inspire you. Write them down and visualize your success! Health is a lifelong journey, so embrace every challenge as a chance to grow. Surround yourself with supportive people who encourage you.

Make self-care a priority. Whether it’s exercising, meditating, or more time in nature, take time for yourself. It’s essential for staying grounded and motivated.

As we step into the new year, I encourage you to book a session to discuss your goals and create a personalized plan. Together, we can set you up for success in 2025!

Thank you for including me in your health and wellness journey. Here’s to a joyful and peaceful holiday season and an amazing new year!

Sincerely,

Tony

12/24/2024

Dear clients,

I want to take a moment to express my heartfelt gratitude for each of you. Your support of my new practice and your commitment and determination have made this year truly something to celebrate.

May this holiday season bring you peace, joy, and time to reflect on your achievements. I look forward to continuing our journey together in the new year, filled with new goals and opportunities.

Wishing you and your loved ones a wonderful Christmas and a prosperous New Year!

Sincerely,

Tony

11/24/2024

One of my recent passions in my coaching practice is assisting clients during career changes, career crossroads, preparing for retirement or adjusting to retirement.

Making a career change or preparing for and adjusting to retirement can be both exciting and daunting. Health coaching offers valuable support during this transformative period, helping individuals navigate the emotional and physical challenges that arise.

Health coaching can assist you in several ways:

1. **Personalized Goal Setting**: Coaching can help define your aspirations, whether it's pursuing a new career path or finding fulfilling activities in retirement. As a coach I am here to guide you in setting realistic, achievable goals that align with your values and lifestyle.

2. **Stress Management**: Transitioning careers or stepping into retirement can be stressful. Health coaching provide strategies for managing stress and anxiety, ensuring you maintain a positive mindset throughout the process.

3. **Lifestyle Adjustments**: A healthy lifestyle is crucial during times of change. As your coach I can offer tailored advice on nutrition, exercise, and mindfulness practices to enhance your overall well-being and energy levels.

4. **Building Confidence**: Whether you're entering a new field or redefining your identity post-retirement, health coaching helps boost your confidence. Coaching provides encouragement and accountability, empowering you to embrace new opportunities.

5. **Work-Life Balance**: For those shifting to flexible retirement or a new work environment, coaching can assist in establishing boundaries and routines that promote a balanced, fulfilling life.

Embracing change is a journey, and health coaching can be a vital resource in ensuring you thrive in your new chapter, fostering not just career success but holistic well-being.

If you are currently at a crossroads in respect to your career or retirement, PM me to schedule a complimentary discovery call to determine if health coaching is a good fit.

11/23/2024

WOW!!!

WE ARE ALMOST COMPLETELY SOLD OUT OF OUR FIRST SHIPMENT!

ONLY 1 JAR OF ASHWAGANDA +CHILL AND TUMERIC GINGER TONIC LEFT IN STOCK! $17.50+TAX PER JAR.

PM ME TO PURCHASE AND/OR ORDER ANY ITEMS THAT YOU WANT TO TRY.

WWW.SHOPLAKEANDOAK.COM

NOTE: IN ADDITION TO THEIR AMAZING TEAS, THEY ALSO HAVE INCREDIBLE LATTE MIXES! MAKING OUR FANCY DRINKS MUCH MORE AFFORDABLE AT 75 CENTS PER SERVING!?!

11/23/2024

**EXCITING NEWS!**

We are thrilled to share that our studio is now carrying products from Lake and Oak Tea Co.!!

In our commitment to supporting your health and wellness journey, we have curated a selection of their finest teas, including blends infused with adaptogens. These powerful herbs are designed to help your body adapt to stress and promote overall balance.

Many of these teas are also excellent for supporting sleep, boosting your immune system, and soothing the digestive system , making them the perfect addition to your daily routine.

Come visit us or check out their website: https://shoplakeandoak.com and discover the delightful flavors that can enhance your well-being and support your journey toward a healthier lifestyle. We have been using them and loving them, and we can’t wait for you to try them too!

Wishing you a healthy holiday season!

Warm wishes,
Janet & Tony

P.S. Our next order is being placed in the first week of December. If you'd like to order, browse the website and PM us your list. Everything is so delicious, it's hard to pick just one!

P.P.S. We have extra Ashwaganda +Chill and Tumeric Ginger Tonic loose tea jars available in studio!

11/21/2024

Greetings everyone!

I’m excited to share that I am in the process of creating a mailing list specifically for my health coaching clients and community! This will be a wonderful way for me to keep you updated with valuable information and resources tailored to your wellness journeys.

By joining the mailing list, you will receive the latest insights on health and nutrition, mindfulness, habits and goal setting, tips for maintaining a balanced lifestyle, and exclusive offers on coaching programs and workshops in the future.

Your privacy is priority, and I assure you that your information will be kept confidential. My goal is to provide you with relevant content that supports your health and wellness goals.

If you’d like to join, simply comment below or send me a PM to sign up.

Thank you for trusting me with your wellness. I look forward to (further) supporting you on your journey to better health!

~Tony

11/01/2024

The first of the month is a perfect time to set health goals and refresh your wellness journey. Reflect on the past month: What habits worked? What challenges did you face? Use these insights to create specific, measurable, and realistic objectives, like improving nutrition or increasing exercise.

Need some help? I am here to assist you in creating a personalized action plan that includes both short-term milestones and long-term goals. Together we will track your progress, celebrate small victories and keep you motivated on your path to better health and wellness!

PM me to book a FREE discovery call!

10/30/2024

10/22/2024

LIKE BOOKING A FREE DISCOVERY COACHING CALL!

PM TO BOOK!

10/20/2024

The quote "Progress, not perfection" is vital in health coaching. It highlights that wellness is about making small, meaningful improvements rather than chasing an ideal. By celebrating each step—be it healthier eating, regular exercise, or mental well-being—clients build resilience and self-compassion. This mindset fosters sustainable change, emphasizing that the journey matters more than the destination.