Boost your energy levels, achieve your ideal weight, relieve bodily pains, and see real lasting positive changes in all aspects of your health with the Nutrition-First Formula.
Embrace positive change.
End your weight problems, everyday pains, lack of confidence, or dependence on temporary fixes. Check out my services and choose how you’d like Tika’s H&W to support you along your health journey.
The Nutrition-First Formula
Natika’s years of research and hands-on experience in health have led her to a key insight: lasting health and weight loss are driven primarily by nutrition. This is why the Nutrition-First Formula is at the heart of everything she does.
One of the key principles she uses is the 80/20 rule—which highlights that 80% of weight loss comes from nutrition, while 20% is driven by fitness. By focusing first on what you eat, Natika ensures that your fitness efforts are supported and amplified, giving you the foundation for real, lasting change.
Through personalized meal plans, practical advice, and expert guidance, Natika will help you take control of your health from the inside out. Whether your goal is weight loss, boosting energy, or improving overall well-being, her Nutrition-First Formula is designed to help you succeed.
Curious about how the Nutrition-First Formula works across all our services? Explore and choose the right path for you on your journey to a healthier, happier self.
Meet Your Trainer
Natika Adams, a faith-driven woman and retired Air Force Master Sergeant, is passionate about helping others become the best version of themselves. After retiring, she became certified as a Personal Trainer and Nutrition Specialist to turn her health knowledge into action. Whether you're struggling with weight, fitness, or managing health issues, Natika’s Nutrition-First Formula provides the personalized guidance you need to transform your body and mindset.
Through her supportive and tailored approach, Natika will help you create a plan that fits your lifestyle—whether you're managing health conditions or looking to lose weight. Having guided clients from all walks of life, she’s here to help you find balance between body, mind, and spirit, so you can achieve results that last. Her Nutrition-First Formula ensures that you're not only building strength but also fueling your body the right way.
Want to learn more about Natika’s journey and the philosophy behind Tika’s H&W Fitness? Discover the full story of how her personal experiences shaped the unique approach that’s transforming lives.
Real stories are often the most powerful motivators. Tika’s H&W Fitness helps clients like Shirlethia achieve real health success with her unique approach. Here is a snippet of Shirlethia's adventure with Natika.
“After getting back into fitness, Natika’s realistic plan helped me build strength and a healthier lifestyle despite my hectic schedule. Her approach didn’t just help me regain strength—it sparked changes I never saw coming, impacting more than just my body...”
Shelithia B.
Inspired by Shirlethia’s transformation? Learn her full story and discover more stories of real clients who have achieved incredible results with Tika’s H&W Fitness.
Services
Fitness Coaching
Get in the best shape of your life while achieving lasting results.
Start with a personalized fitness program tailored to your goals, backed by Natika’s expertise as a Certified Personal Trainer and Group Fitness Specialist. Combined with a custom nutrition guide, these sessions will boost your metabolism, help you shed unwanted weight, and enhance your overall well-being. By integrating fitness and nutrition, you’ll see faster, more sustainable progress that leaves you feeling stronger, healthier, and more confident.
Nutrition Plans
Transform your health with nutrition plans designed by Natika, a Certified Nutritionist, that fuel your body for peak performance and lasting results.
My detailed nutrition plans go beyond generic meal advice, offering a 30-day menu, portion guide, and personalized support to help you stay active and achieve sustainable results. By nourishing your body with the right foods, you'll gain more energy, improve digestion, and achieve noticeable changes, like clearer skin and better overall vitality. Plus, my optional meal prep services ensure you stay on track with ease.
Health Shop
Fuel your body quickly and easily with nutrient-packed products that optimize your health.
My Health Shop provides cold-pressed juices made from fresh, locally sourced ingredients to boost your immune system, support digestion, and energize your body. Experience the power of our Sea Moss Gel, packed with 92 essential minerals, to improve digestion and overall wellness. Every product is delivered by Natika herself, ensuring the highest quality and freshness to support your wellness journey.
Get clarity on questions and feel confident in your decision: Time, Cost, or Effectiveness — We’ve got the answers.
Most programs either focus on fitness or nutrition, but rarely both, leaving you with incomplete results. With my Nutrition-First Formula, I combine personalized meal plans and fitness coaching to give you a complete, sustainable solution. You won't just lose weight—you'll feel energized, improve your digestion, and achieve a healthier, happier life. While other programs may leave you feeling frustrated and stuck, I offer the guidance and support you need to finally reach your health goals. This is more than just fitness or dieting—it's a lifestyle change built for lasting success.
I understand how busy life gets, which is why my sessions are just 45 minutes long—perfect for fitting into your lunch break, before the school run, or after work. Whether you choose two sessions a week or five, I’ll work around your schedule to make sure fitness is easy, achievable, and doesn’t feel like an extra burden. You’ll be amazed at how quickly these short, focused sessions add up to real progress—without interrupting your busy day.
Free workouts may get you started, but when you’re exhausted, frustrated, and ready to give up, they won’t provide the push you need to keep going. With me by your side, you’ll have personalized support, accountability, and a holistic plan designed to keep you motivated and on track—even during tough moments. Free workouts can’t give you the lasting change you’re after, but with my guidance, you’ll be set for success. Discover how we can transform your health journey today.
Staying motivated is tough, and it’s easy to lose steam after the first few weeks. That’s why I’m here to provide ongoing support—not just with regular check-ins but by keeping your workouts fresh and engaging. Together, we’ll make sure you stay consistent, even when life gets busy. You’ll never feel like you’re alone in this journey because I’ll be with you, guiding and motivating you every step of the way. Discover how we can keep you on track and achieve real results faster.
Through consistent, guided training with Natika by your side, you'll notice real, tangible changes like waking up with more energy, feeling happier, and no longer being held back by exhaustion. Imagine stepping on the scale and seeing the number drop closer to your goal, while nagging health issues like joint pain, gut problems, or backaches start to fade away. These benefits won’t just improve your health—they’ll improve your quality of life, making each day easier and more fulfilling.
Here’s what you need to do to take the first step toward a healthier, stronger version of you:
Take the first step toward a healthier, more energized version of yourself—one that radiates self-love, confidence, and vitality.
By choosing a service today, you’re making the decision to take control of your health now, not later. The sooner you start, the faster you’ll see progress and stay ahead of your health goals. Momentum is everything, and the earlier you begin, the sooner you’ll enjoy a life full of energy, strength, and confidence.
Natika is taking on a limited number of clients to ensure each person gets her full dedication. Choose your service today and secure your spot!