A healthy body fat percentage, endurance, strength, and mobility—these are the foundations of living a purposeful, enjoyable, and active life. But ironically, life itself often gets in the way.

So far, 2025 has been full-on. It’s brought with it some incredible experiences—Maldives, Norway, Wales, Ireland, and Wiltshire—but also a wave of emotional stress that’s taken a real toll on my health, particularly my heart. On top of that, I’m still recovering from a Graves’ Disease relapse I experienced last October.

Looking Ahead: My September Challenge

In just 10 weeks, I’ll be back on the South West Coast Path, walking 44 miles from Poole to Weymouth. Some sections are described as “strenuous,” and I don’t take that lightly. This won’t be a casual stroll—it’s a serious physical and mental challenge. So I’m using the next 10 weeks to rebuild. That means getting leaner, stronger, more mobile, and improving my endurance.

Here’s what I’m focusing on—and why.

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Fat Loss: Undoing the Aftermath of Graves’ Disease

One of the cruel symptoms of a Graves’ Disease relapse is rapid weight loss—but mostly of lean muscle. Within a few weeks, I’d lost 4kg of muscle and, with it, much of my strength. Then, as the medication began to work, my appetite (especially for carbs) surged—thanks to changes in brain chemistry caused by the condition. I regained the muscle, but also picked up some unwanted fat along the way.

Right now, my body fat % is at 35%. I focus on body fat % as opposed to body mass index (BMI) as research has demonstrated that it provides a better picture of an individual’s risk of weight-related diseases. My BMI is within the ‘ideal’ range but my body fat % is far from ideal. For a woman my age, it should ideally be under 30%. That’s my goal. If I can maintain my current muscle mass, losing around 5kg of fat will get me there. I know it’s possible—because I’ve done it before.

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Endurance: Reclaiming My VO₂ Max

Graves’ Disease doesn’t just affect your muscles—it hits your heart, too. When I was first diagnosed in 2021, I went from climbing mountains to getting breathless just walking up stairs. But once I started the treatment the turnaround was fast—I ran a 10k four months after receiving my diagnosis.

But this time around has been harder. The emotional stress I experienced at the end of 2024 triggered arrhythmias, and I had to start taking beta blockers. While they helped manage my heart rate, they also suppressed my VO₂ max—my aerobic capacity—making exercise far more difficult. I was getting out of breath just doing a gentle jog.

At one point, my VO₂ max dropped below 27. Through hill running, gym sessions, and gradually coming off the meds, I’ve raised it back to 30. My target for September: over 32. That way, the “strenuous” bits of the path will feel a little less so.

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Mobility: The Most Neglected Piece

Mobility is probably the area I ignore the most. I find it boring. I’ve flirted with yoga, but the relationship never lasts. Still, I can’t ignore how crucial mobility is—especially as I get older. I want to be able to get up off the floor unaided in my 90s.

One simple—but revealing—test of mobility, strength and balance is the sit to rise. Being able to sit down on the floor cross-legged and stand back up without using your hands or other support is a strong predictor of how long you’ll live. I can’t do it. Even sitting cross-legged is uncomfortable. Standing up from it is a disaster.

So this is part of my 10-week project. A few weeks ago, I went to a mobility class in London run by Roger Frampton, a renowned flexibility coach. It was 90 minutes, and—unsurprisingly—I was one of the oldest there. Each movement had three difficulty levels. I stayed mostly at level 1, but managed a few upgrades. The connection between mobility and balance was clear—and since balance has also taken a hit thanks to Graves’ Disease, the class gave me a clear area to work on.

I’ve since bought Roger’s book and committed to 10 minutes of mobility training each day. Let’s see where that gets me.

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Strength: The One Goal That Keeps Getting Away

This one’s purely for me. It’s a vanity goal, yes—but one I’ve had for nearly a decade: a pull-up.

I can deadlift over 100kg. I can pull down more than 90kg. But I still can’t pull my own bodyweight up to a bar. I’ve gotten close a couple of times, but then life intervenes, and I lose momentum.

So here it is again—back on the table. Six weeks to make meaningful progress. Will this finally be the year I do it? We’ll see.

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The Bigger Picture

This isn’t about perfection. It’s about being ready. Ready for the challenge of the South West Coast Path. Ready for whatever life throws at me next. Ready to live actively and with purpose—even when things get hard.

The next 10 weeks are my reset. Not just physically, but mentally and emotionally too. Life and Graves’ Disease may have set me back, but it hasn’t stopped me.

Let’s see what I can do.