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Anika | Fitness Trainer & Nutrition Coach

@literallyanika

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1700

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Functional Nutrition, Health, Fitness
PN1, PT L3, MMU L1, L2, L3
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A health date worth traveling for. Prioritizing your health together is one of the greatest investments you can make —and it’s never too early to start your longevity journey.

#medicihealth #healthycouple #longevity #executiveassessment by @literallyanika

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4 months ago

Three days in Cabo, three nights of nonstop celebration.
A wedding weekend made of love, friendship, emotion, and the best kind of chaos.

Here’s to celebrating love always — big, loud, and full of joy. 🤍
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@andrew_bayda
@yvesyounes_yy
@luxurybybts
@frameweddingfilm
@denniscatering
@famousstagedance
@nevarezubaldo_
@solazresortloscabos
@makeupbylindajoy
@bagatelleloscabos by @literallyanika

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6 months ago

A first glimpse into a magnificent three-day wedding in Los Cabos ✨

Planning @luxurybybts
Photography @andrew_bayda @dannikulin
Content @do.contentstudio
Video @frameweddingfilm
Venue @villacielitocabo
Florist @delcabo taken in Los Cabos, Mexico by @literallyanika

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6 months ago

Day 2 and somehow this keeps getting better.
This weekend is only getting started. by @literallyanika

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6 months ago

Day 1 with Anika & Trent.
A celebration already promising something epic, with Los Cabos setting the tone in the most powerful way.
More to come.
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Content @do.contentstudio
Video @frameweddingfilm
Planning @luxurybybts
Venue @villacielitocabo
Audio @purecabo
Florist & rental @delcabo
Makeup @makeupbylindajoy
Photography @andrew_bayda
Catering @denniscatering
Dj @yvesyounes_yy
Hair @nevarezubaldo_
Entertainment @2rebels_music
Drummers @famousstagedance by @literallyanika

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6 months ago

Our first two days being open in Chicago have been truly beautiful 🪷 A huge thank you to all of our wonderful new friends in the community for stopping by and a very special thank you to @literallyanika for making this gorgeous video 💗💚 #SunLifeChicago taken in Chicago by @literallyanika

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3 years ago

Never gets old 🫠 by @literallyanika

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3 years ago

Hope you have all had a great start to the year!

Heres a quick reminder to skip the juice cleanse or extreme diet strategies this month and think about implementing small sustainable habits each day that you can build on over the next year instead.

Instead of jumping to extreme measures how about we make 2023 a year of learning how to make health and fitness sustainable and something you can actually see yourself sticking to for the long term.

You really don’t have to go to those extremes.

Doing too much too quickly usually becomes overwhelming and often leads to low quality of life and quitting altogether.

Similarly, many people think they need to go to extremes to see any results and the mere thought of that refrains them from doing anything at all.

Keep it simple, keep it manageable, keep it sustainable and keep it consistent!

Start with the basics and build from there.
>increase water intake
> go for a walk
> start some kind of strength training or If you train twice a week try add another day.
> aim to get to bed 10 mins earlier
> make it a goal to make protein a priority in each meal.

Start small and build incrementally 👊🏽 If you need help or are interested in coaching feel free to reach out too!
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#fitnessgoals #healthgoals #personaltrainerchicago #chicagopersonaltrainer #fitnesstips #healthtips #nutritiontips #healthiswealth #healthandwellness #healthandfitness #chicagofitness #chicagofitnesstrainer by @literallyanika

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4 years ago

Yes to evening blue skies. No to upcoming weather🫣 taken in Chicago, Illinois by @literallyanika

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4 years ago

Nutrition Tip: stop thinking about the foods you need to remove and start thinking about what you can add instead.

It really doesn’t have to be complicated and you can start this simple. If crash diets and extreme measures have failed you, change the approach and think about starting to make micro changes over the long term instead. These micro changes will be way less disruptive and much more attainable. The opposite (changing too much too quickly) can be really uncomfortable and due to this people end up giving up all together.

These tiny incremental changes may seem insignificant but they will add up and a year from now you could be in a totally different place :)
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#nutritiontips #healthtips #fitnesstips #femalefatloss #fitnessforwomen #healthandfitness #chicagopersonaltrainer #personaltrainerchicago #fitnesstrainerchicago #gymtips #fatlosstips taken in Chicago, Illinois by @literallyanika

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4 years ago

How long until I see results?

Most people feel and possibly even see results in a couple of weeks of consistency. Strength gains, mood changes, energy, sleep and even small physical changes, which is always so encouraging.

For those more drastic changes however it means aiming to hit your sessions & nutrition goals for more than just a couple of weeks. Think 4 months to a year plus.

What is sustainable for one person may not be sustainable to the other. Sustainability is really the key to success here, as it allows for long term consistency.

This might sound scary but it doesn’t have to be.

It doesn’t mean you need to be setting rigid rules & restrictions, hitting nutrition goals 100% of the time or training 6 days a week. It could mean a commitment to train 1-2 X a week and hitting nutrition goals 50% of the time.

Just aim to pick something you feel like you could realistically do for a year and build slowly from there.

For some context, I’ve had clients who complete less than half the amount of sessions and “kinda-sorta” implemented some nutrition habits, still had a social life, didn’t have that many rules, but still saw so many positive changes.

Even though the new habits implemented were minimal, the positive changes occurred because they made that commitment to do something for their health over the long term.

These “kinda-sorta” healthy practices are not a waste of time and do add up. That’s really all it takes to see results!

Once the habits feel normal & easy you can build upon them. Do this consistently and you will see drastic changes year after year.

Some people may have the capacity to go more all in and that’s okay but it’s not the only way. I think that’s where a lot of people get stuck. They jump all in, balls to the walls extreme & then give up shortly after because it was too overwhelming. I think it’s this extreme mentality that also stops people from getting started in the first place. It really doesn’t have to be that way.

So whether you want to start with the bare minimum or want to commit to more, just remember to do so with a long term mindset and not a short term one. by @literallyanika

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4 years ago

“It’s me hiiiiiii I’m the problem it me💃🏽”
I forgot to bring my AirPods to the gym 3 days ago. This song played on the speakers once. It’s still stuck in my head😒 taken in Chicago, Illinois by @literallyanika

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4 years ago