https://www.thisisfika.co.uk/the-hub daily 0.75 2026-05-29 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/8bff5773-3e97-4f96-9407-e281b0808318/personal+trainer+in+cheltneham.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/ed3d0f76-e966-4800-9f64-87d0241b0d19/dumbbell.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/6bc943b4-7afc-416b-ade3-c46a631b41e7/compass+%281%29.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/e031b2e8-9488-404b-909d-2a44def516a6/calendar-heart.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/6f3fac2d-cd42-4c01-9055-b05aab97d953/DSC00529.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/d941c9fc-f1c5-49dd-a410-6611ba874f2a/Fika+Pattern+Elements-35+1.png https://www.thisisfika.co.uk/the-hub/strength-training-for-women-over-35 monthly 0.5 2026-05-29 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/1780060207816-MT8715NBDIWD2FAIGLZR/unsplash-image-buWcS7G1_28.jpg The Hub - Strength Training for Women Over 35: What Actually Changes? One minute you're happily exercising, and the next you're being told you need menopause-specific workouts, hormone-balancing exercises, special diets, and a completely different approach to training. https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/1779451622949-E451L2CQGCQX589DLYZX/DSC01138-2.jpg The Hub - Strength Training for Women Over 35: What Actually Changes? If you're currently doing very little exercise and feeling overwhelmed by where to start, my advice is always the same. Don't try to change everything at once. One of the biggest mistakes people make is deciding they need to suddenly go to the gym four times a week, walk 10,000 steps every day, eat perfectly, drink more water, lose weight, get stronger and become a completely different person by next Monday. It's too much. And if you're already overwhelmed, adding more pressure is rarely the answer. Instead, find one small thing that moves you in the right direction. Maybe that's a 20-minute walk after dropping the kids at school. Maybe it's getting up 20 minutes earlier a couple of mornings a week and spending that time moving your body before the day takes over. Maybe it's swapping a breakfast that leaves you hungry an hour later for one that keeps you fuller for longer. The specific habit matters far less than people think. https://www.thisisfika.co.uk/the-hub/you-do-not-need-to-hate-your-body monthly 0.5 2026-05-22 https://www.thisisfika.co.uk/the-hub/beyond-aesthetics monthly 0.5 2026-05-22 https://www.thisisfika.co.uk/the-hub/progressive-overload monthly 0.5 2026-05-20 https://www.thisisfika.co.uk/the-hub/how-to-build-a-beginner-strength-workout monthly 0.5 2026-05-20 https://www.thisisfika.co.uk/the-hub/the-problem-probably-isnt-motivation monthly 0.5 2026-05-20 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/adc80e44-1b29-4b70-b7f6-0bcf0b5ee397/DSC01165-2.jpg The Hub - The problem probably isn’t motivation… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thisisfika.co.uk/the-hub/stop-faffing monthly 0.5 2026-05-20 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/6f3fac2d-cd42-4c01-9055-b05aab97d953/DSC00529.jpg The Hub - Stop faffing around in the Gym: Follow these 2 rules instead. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thisisfika.co.uk/the-hub/as-featured-in-marie-claire-how-low-impact-exercise-can-help-you-reclaim-your-fitness-journey monthly 0.5 2025-08-28 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/e36549e5-b119-4442-b9a8-ae9634bc6b32/beginners+guide+main+blog+image.png The Hub - As Featured in Marie Claire: How Low-Impact Exercise Can Help You Reclaim your Fitness Journey - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thisisfika.co.uk/the-hub/the-ultimate-beginners-guide-to-strength-training-in-cheltenham monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/e8f6a0db-843d-47f4-a3e7-b07a6bb647df/marie+claire+main+blog+image.png The Hub - The Ultimate Beginner’s Guide to Strength Training in Cheltenham - Why Strength Training? Strength training isn’t just about aesthetics—it’s about improving the way you move, think, and feel every day. Some key benefits include: Better Mental Well-being: Strength training is a great way to clear your head and boost your mood. There’s something satisfying about finishing a session and feeling mentally reset. Functional Fitness: Tasks like carrying kids, lifting shopping bags, or doing DIY become easier when your body is strong. Increased Confidence: Lifting weights and seeing progress over time is incredibly rewarding. Longevity: Staying active and strong helps you move better and feel more energised as life keeps moving. https://www.thisisfika.co.uk/the-hub/startingagain monthly 0.5 2025-08-28 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/e875d14b-271a-43c4-ab48-fbd281eb5034/restarting+fitness+main+blog+image.png The Hub - Why Re-starting Your Fitness Journey is a Strength, Not a Failure. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/127b730d-2ecc-44b2-bcc9-085e07831e5d/Love+Sarah+PNG.png The Hub - Why Re-starting Your Fitness Journey is a Strength, Not a Failure. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thisisfika.co.uk/about daily 0.75 2026-05-22 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/494196e2-1047-476a-bef5-6f996f63277e/about-main-image-2.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/410810af-fffd-4509-be61-5d673509808f/FikaBrand_V3-49+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/51afeca2-67e9-413f-b280-9da96122e328/fka+mark_Fika_Icon_Evie+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/bcd1043e-f34a-410e-88d8-8fab0e741886/Fika+Pattern+Elements-42.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/dee9b37d-5e8c-4a3f-ad31-77f3b79cd759/Frame+5.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/1bcec04e-f18b-4623-880a-11da38a723b5/strong-looks-different.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/bfede872-f18c-40c0-b607-2df76abf19b3/Fika+Roundels-04+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/29306de1-d7f4-4298-97e1-af60124bf33f/shape+2.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/d2504a11-fa7c-4841-8874-42f934c90f26/Fika+Pattern+Elements-38+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/58150fff-3f7b-4709-ba47-03fbb6826f76/Frame+3.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/87277a46-c3dc-4047-b708-42807c998f65/Frame+2.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/5909b9d4-3721-49e1-8a73-08113b2f1fda/Jumping.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/8f41e746-f184-4cf5-8b1a-c272a028d3bd/Fika+Pattern+Elements-50+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/8dfb866f-71c9-4e7d-97f9-b1153697c19a/lifting.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/be9a2850-b06d-41a7-92b1-92d027a1f90d/Fika+Pattern+Elements-38+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/a07bd147-adbc-4c61-81e1-26336b735593/DSC00589.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/1b3667ee-b06c-4bb4-9c86-12709f1e9cfe/Today-is-ours.jpg https://video.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/00f52158-738e-4f48-b6b0-6733be6ea9d4/playlist.m3u8 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/e36549e5-b119-4442-b9a8-ae9634bc6b32/beginners+guide+main+blog+image.png About Learn more about me. I’m Sarah, mum of three and founder of FIKA. I help women build confidence, strength and long-term fitness in a way that feels realistic alongside work, family and life. https://www.thisisfika.co.uk/home daily 1.0 2026-05-22 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Home https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/104b9da8-3df8-4d05-85ca-e0852bdc1fd7/Frame-1.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/f9b496c8-c239-438b-a3d7-252d900efaf2/Fika+Pattern+Elements-35+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/1009efad-d84f-40d6-b84d-7ebf362b4fad/Fika+Pattern+Elements-26+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/1756389323515-RNSATU6880QU41HQXMCY/restarting+fitness.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/1b89bbb9-94c5-433a-966c-e853e96a6f73/DSC00949.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/29a932d7-eb57-4f46-b76b-07a98bd96356/Frame-7.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/b154a445-c6bd-4cfb-9d4a-ba8032c02a59/Roundel+Logo-10+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/1b3667ee-b06c-4bb4-9c86-12709f1e9cfe/Today-is-ours.jpg https://www.thisisfika.co.uk/faqs daily 0.75 2026-05-22 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/c3da61a8-1060-422c-942a-f51d89f233ae/DSC00949.jpg https://www.thisisfika.co.uk/work-with-me daily 0.75 2026-05-22 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Work with Me https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/bfede872-f18c-40c0-b607-2df76abf19b3/Fika+Roundels-04+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/59dc5f37-2b63-44ff-aa32-cf1d482d2f63/Personal-training-page-first-image.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/e20eefa2-e8f4-4ec6-950c-9ab56137ee49/pattern-35.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/86a546fe-22d6-438c-bfd4-d81a429305e8/Fika+Pattern+Elements-37.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/ef2076eb-0144-4d53-9b6b-48e1f4d94d98/fka+mark_Fika_Icon_DustyBlush.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/8dfb866f-71c9-4e7d-97f9-b1153697c19a/lifting.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/d941c9fc-f1c5-49dd-a410-6611ba874f2a/Fika+Pattern+Elements-35+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/e6ae76fa-6411-4bcf-b027-fb96ddac6038/Instagram+post+-+1.png https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/29a932d7-eb57-4f46-b76b-07a98bd96356/Frame-7.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/1b89bbb9-94c5-433a-966c-e853e96a6f73/DSC00949.jpg https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/bcd1043e-f34a-410e-88d8-8fab0e741886/Fika+Pattern+Elements-42.png https://www.thisisfika.co.uk/enquire daily 0.75 2026-05-22 https://www.thisisfika.co.uk/privacy-policy daily 0.75 2026-04-29 https://www.thisisfika.co.uk/get-the-lets-lift-guide daily 0.75 2026-05-15 https://images.squarespace-cdn.com/content/v1/66fd4fc1a419954e79ad947d/292f1541-6e9e-4b40-8608-288fff2aa5ef/about+main+image+2.png