Phase 1: Three sessions a week on home dumbbells, built around arm and leg strength for stairs and balance, with MELT and the bike kept as extras.

Phase 2: Joined the rec centre and moved to machines and heavier loads to break the plateau four years of the same dumbbells had built.

Phase 3: Slower reps for time under tension, a 6,000-step daily target, a post-workout protein snack and an evening shoulder mobility routine.

Phase 4: Down to two focused strength days, with shoulder and floor-transition work broken into smaller pieces and leg press swapped for goblet squats.

Around 120 g of protein a day, logged daily. Protein smoothies most mornings, fiber-rich vegetables, fruit and whole grains, and daily creatine. Kept Dry January going once she saw what it did to her visceral fat.