Welcome to The Hub
I created The Hub because I know how overwhelming fitness and exercise can feel when you’re trying to figure it all out alongside work, children, stress, low energy and life.
Over the last few years, I’ve had hundreds of conversations with women who feel frustrated by stop-start fitness routines, overwhelmed by conflicting advice or unsure what they should actually be doing in the gym.
Not everyone is ready for Coaching straight away and that’s completely fine. The Hub brings together the things I coach, explain and talk about most often, which includes: practical advice, mindset shifts and real approaches to strength and fitness that are designed to support you.
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Practical advice, gym routines, mindset pieces, strength training guidance and honest conversations around the things I see women struggle with all the time.
Some posts are designed to help you feel more confident walking into the gym. Others are there to help you understand why consistency feels hard, how to stop overthinking exercise or what actually matters when it comes to building strength and long-term health.
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Honestly? Anyone who feels overwhelmed by fitness, stuck in stop-start routines or unsure what you should actually be doing.
A lot of the women I work with are balancing careers, children, relationships, stress, low energy and the mental load of real life. They don’t need another extreme plan or more pressure. They just want fitness to finally feel realistic, supportive and sustainable.
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There’s no right way to use it.
You might come here looking for a gym routine, a bit of reassurance, practical advice or just to feel a little less alone in how difficult fitness can sometimes feel.
Read what feels helpful, save the things you want to come back to and ignore the pressure to do everything perfectly. That’s kind of the point.
Not sure where to start?
Start with the things that tend to make the biggest difference first.
Stop faffing around in the gym
For when you’re showing up but don’t really know what to do once you get there.
How to build a beginner strength workout
A simple, realistic guide to structuring your first gym sessions without overcomplicating things.
Why re-starting your fitness journey is a strength, not a failure
If you’ve stopped and started before, this is the reminder I think more women need to hear.
Latest from The Hub
Progressive Overload: The simple principle the fitness industry loves to overcomplicate
The fitness industry loves making strength training sound more complicated than it really is. But progressive overload is actually a very simple principle and understanding it will completely change the way you think about progress in the gym.
How to build a beginner strength workout.
Strength training does not need to feel confusing or overwhelming. This is a simple guide to building your first beginner gym workout without needing to know hundreds of exercises or spend hours wandering around the gym pretending you know what you’re doing.
The problem probably isn’t motivation…
I don’t think most women are struggling because they “lack motivation”. I think they are exhausted, overwhelmed and trying to build fitness around lives that already feel completely full. This is the mindset shift that changes everything.
Stop faffing around in the Gym: Follow these 2 rules instead.
If your gym sessions currently involve wandering around doing random machines and hoping for the best, you are not alone. Here’s why “just going to the gym” is not always enough to build progress and the two simple things that will change everything.
As Featured in Marie Claire: How Low-Impact Exercise Can Help You Reclaim your Fitness Journey
I’m so thrilled to share that FI:KA has been featured in Marie Claire’s guide to low-impact workouts, highlighting the transformative power of lower impact movement. You all know I am a massive advocate for all types of movement and that the one you enjoy is most likely to be the one that sticks. So this couldn’t be a better spotlight on a topic that I’m super passionate about.
The Ultimate Beginner’s Guide to Strength Training in Cheltenham
Strength training didn't always come naturally to me. A few years ago, I was juggling a hectic life, feeling burned out and struggling to find time for myself. The thought of lifting weights seemed intimidating—but I knew I needed a change. Gradually, with small, consistent steps, I found my footing and realised strength training was about much more than just physical fitness. It gave me confidence and resilience, and I’d love to help others experience the same.
If you've ever felt lost in the gym or unsure where to start, you're not alone. That’s why I offer personalised coaching right here in Cheltenham, helping people build strength and confidence at their own pace. This guide breaks down some key tips to get you started.
Why Re-starting Your Fitness Journey is a Strength, Not a Failure.
Why Restarting Your Fitness Journey is a Strength, Not a Failure
Restarting your fitness journey can feel daunting, but it’s a powerful act of self-love. Life gets in the way - whether it’s work, family or burnout - but choosing to begin again is a strength, not a failure. By starting small, setting micro-goals and finding joy in movement, you can rebuild confidence and make fitness a lasting part of your life. Discover how to embrace your restart and create a sustainable, empowering routine.
Discover Coaching with FIKA
One-to-one Coaching
Built around you – your life, your goals and your body (not a one-size-fits-all plan).
Focused on strength, confidence, and sustainability – not weight loss fads.
Run by Sarah, a coach who has been where you have and knows what it takes to take the first step.
Take the first step today
Whether you’re completely new to strength training, rebuilding confidence after time away from exercise, or simply looking for support that feels more personal and sustainable, you are welcome here.
You do not need to already feel “fit enough”, have everything figured out or know exactly what kind of support you need before reaching out.
Some women prefer to start by downloading the Let’s Lift Guide and learning a little more about how coaching works. Others already feel ready to start a conversation.
Either way, this is simply a chance to explore what support could look like for you, in a way that feels realistic alongside your life.
Learn more about how coaching works and the different ways support can look.
Start the conversation about what support could look like for you.