<?xml version="1.0" encoding="UTF-8"?>
<urlset xmlns="http://www.sitemaps.org/schemas/sitemap/0.9"
        xmlns:xsi="http://www.w3.org/2001/XMLSchema-instance"
        xsi:schemaLocation="http://www.sitemaps.org/schemas/sitemap/0.9
        http://www.sitemaps.org/schemas/sitemap/0.9/sitemap.xsd">

  <!-- Main site -->
  <url>
    <loc>https://www.ricardiopt.com/</loc>
    <lastmod>2026-05-24</lastmod>
    <changefreq>monthly</changefreq>
    <priority>1.0</priority>
  </url>

  <!-- Blog index -->
  <url>
    <loc>https://www.ricardiopt.com/blog/</loc>
    <lastmod>2026-05-24</lastmod>
    <changefreq>monthly</changefreq>
    <priority>0.8</priority>
  </url>

  <!-- Blog articles -->
  <url>
    <loc>https://www.ricardiopt.com/blog/train-to-lose-weight.html</loc>
    <lastmod>2024-01-15</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.7</priority>
  </url>

  <url>
    <loc>https://www.ricardiopt.com/blog/personal-trainer-worth-it-london.html</loc>
    <lastmod>2024-01-22</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.7</priority>
  </url>

  <url>
    <loc>https://www.ricardiopt.com/blog/what-does-sport-scientist-do.html</loc>
    <lastmod>2024-02-01</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.7</priority>
  </url>

  <url>
    <loc>https://www.ricardiopt.com/blog/strength-training-beginners-london.html</loc>
    <lastmod>2024-02-08</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.7</priority>
  </url>

  <url>
    <loc>https://www.ricardiopt.com/blog/how-to-eat-healthier.html</loc>
    <lastmod>2024-02-15</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.7</priority>
  </url>

  <url>
    <loc>https://www.ricardiopt.com/blog/why-calories-matter-weight-loss.html</loc>
    <lastmod>2024-02-22</lastmod>
    <changefreq>yearly</changefreq>
    <priority>0.7</priority>
  </url>

</urlset>
