Coaching for women who want more than personal training.
Personalised strength and fitness coaching for women, in Cheltenham or online, navigating busy lives, changing bodies and all the moving parts that come with it.
No two women need exactly the same kind of coaching.
You might want face-to-face support and accountability in the gym in Cheltenham. You might need structure and guidance that fits around busy schedules, children, work and all the other moving parts of life. Most women need a bit of both.
Coaching with FIKA is designed to adapt around the woman in front of me, rather than expecting her to squeeze herself into another rigid fitness plan.
I offer both in-person personal training sessions in Cheltenham and online coaching support for women further afield. A few ways we can work together, depending on the type of support you are looking for:
1:1 personal training in Cheltenham
Strength coaching & gym confidence support
Structured training plans via app
Online coaching & accountability
Nutrition & lifestyle support
Chances are, you have already tried approaches to fitness that never really fit your life.
Plans that expected perfection. Coaches who relied on pressure as motivation. Programmes that completely ignored how unpredictable life, energy, stress and confidence can actually be, especially when surrounded by kids and work and partners….
Why coaching feels different to personal training
Traditional Personal Training
Focused mainly on the hour you spend in the gym
Sessions often planned week by week
Less support outside of sessions
Generic programmes or one-size-fits-all approaches
Progress can feel inconsistent when life gets busy
Motivation often relies on pressure, intensity or “starting again”
Coaching with me is designed to work differently.
Coaching is not just about giving you workouts or turning up for an hour in the gym.
Many women come to FIKA completely new to strength training and unsure where to begin. Coaching is designed to help women build confidence gradually, understand how to train safely and feel more comfortable lifting weights in the gym over time.
It is also about having someone in your corner who understands you, notices when things need adjusting, helps you build confidence, supports you when life gets messy and guides you through the moments where you would usually stop and start all over again.
Coaching with FIKA
Built around long-term progress, not just individual sessions
Options for training online or with personal training in Cheltenham
Training adapts around your life, schedule, confidence and capacity
Ongoing support and guidance between sessions
Personalised programming designed specifically for you
Structure and progression that evolves over time
Coaching designed to feel realistic, supportive and sustainable
Effective strength and fitness coaching is about far more than simply making someone work harder.
Strength, fitness and long-term health are influenced by things like movement quality, recovery, progressive overload, stress, sleep, cardiovascular fitness, muscle mass, bone health and how consistently someone can realistically train over time.
Factors like strength, VO₂ max and physical capability are strongly linked to long-term health and longevity, which means good coaching needs to look beyond short-term intensity or aesthetics alone.
My coaching consists of far more than a cookie-cutter plan and gym platitudes.
Why coaching is more than a training plan
Progressive Programming
Strength and fitness improve through progressive overload and consistency over time, not through constantly changing workouts or relying on motivation alone. Training should evolve intentionally based on goals, recovery, confidence and adaptation.
Recovery, Stress & Capacity
Recovery influences progress just as much as training itself. Sleep, stress, hormones, nutrition, workload, mental load and life demands all impact how someone adapts physically and mentally to exercise.
Strength, Performance & Capability
Strength training supports muscle mass, bone density, joint health, physical resilience and long-term function, whilst cardiovascular fitness and VO₂ max are strongly associated with health and longevity outcomes.
Movement Quality and Confidence
Learning how to move well, control positions and feel confident with exercises is an important part of reducing injury risk, improving strength and building long-term confidence in the gym environment.
Long-Term Consistency
Research consistently shows that long-term consistency matters far more than short bursts of extreme effort. Coaching should help training remain realistic and sustainable even through busy or difficult periods of life.
Progression over Time
Training should adapt alongside changing goals, life stages, confidence levels, injuries, pregnancy, recovery needs and lifestyle demands, rather than expecting the demands of life to stay the same forever.
Coaching is designed to adapt around the support, structure and accountability you need most.
For some women, that means weekly face-to-face sessions and confidence in the gym. For others, it looks more like flexible online support that fits around children, work, travel and changing routines.
You do not need to know exactly what kind of coaching you need before reaching out. We talk through your goals, lifestyle, experience and what support would feel most helpful before deciding what coaching could look like for you.
Below are a few examples of how coaching has looked for some of the women I have worked with.
Your life, goals and support needs may look completely different, but these examples should help give you a clearer idea of how coaching can fit around your life and the different ways support can be delivered.
Coaching can be fully online, fully in-person in Cheltenham, or a combination of both depending on the level of support that feels right for you.
The way coaching looks will be different for every woman.
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“I was either fully on track or completely off track.”
Balancing exercise alongside work, children, travel, social plans and everyday life often meant fitness felt inconsistent, guilt-driven and difficult to sustain long-term.Coaching looked like:
Fully remote, structured gym programming delivered through the app
Flexible adjustments around changing routines and busy weeks
WhatsApp support, form checks and regular coaching conversations
Building consistency without all-or-nothing thinking
Over time, fitness became something that supported life rather than another source of pressure alongside it.
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“I wanted strength training to support my running, recovery and eventually pregnancy too.”
Alongside regular running, the goal was to build strength, improve physical resilience and feel more supported through training and recovery.
Coaching looked like:
Weekly face-to-face strength sessions in Cheltenham
Strength work programmed around running training
Progressive lower body and core strength work
Ongoing adjustments around recovery, fatigue and changing goals
As training priorities and life changed over time, coaching adapted alongside them, including through pregnancy and shifting movement goals.
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“After an osteoporosis diagnosis, I had completely lost confidence in what my body could do.”
After spending a long time feeling unsure around movement and physical capability, exercise had gradually started to feel intimidating rather than empowering.
Coaching looked like:
Face-to-face strength sessions focused on confidence and capability
Progressive strength training tailored to the individual
Learning movement patterns slowly and safely over time
Rebuilding trust in the body alongside physical strength
Over time, movement started to feel less frightening, confidence grew and physical capability increased both inside and outside the gym.
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“I had tried to start fitness so many times before. I was tired of feeling overwhelmed every time I walked into a gym”
Previous attempts at fitness had often felt overwhelming, unsustainable or difficult to maintain without extremes.
Coaching looked like:
Weekly in-person coaching sessions
Additional app-based workouts between sessions
Ongoing support via WhatsApp and video form checks
Building confidence alongside strength and consistency
Over time, training independently became far less intimidating and fitness started to feel more realistic and sustainable long-term.
If you are curious about what coaching could look like for you, the Let’s Lift Guide walks you through the different ways women work with me, what support can include and what getting started typically looks like.
Training, tailored to you
Whether you have a specific fitness goal, want support getting consistent again or simply need help feeling more confident in the gym, coaching is shaped around the support that would help you most.
Coaching starts from £149 per month.
You do not need to arrive already knowing exactly what kind of coaching you want. We talk through your goals, lifestyle and what feels realistic for you before deciding what support could look like.
The Let’s Lift Guide is the best place to start if you would like to explore coaching in a little more detail.
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Coaching is built around you, your goals and your lifestyle. Depending on the package, this may include Personal Training sessions in Cheltenham, structured workouts, app-based programming, accountability and ongoing support outside the gym.
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If you are local, I offer in-person Personal Training sessions in Cheltenham at GL52 Fitness.
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Yes. I work with women both in Cheltenham and online through structured programming, accountability and regular support.
Practical Questions about Coaching
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.