We were unaware that she was part-time when we engaged her services. What options do I have for lodging a complaint—specifically, an independent complaint to a regulatory body?

If you find yourself dissatisfied with the service from your solicitor, there are a few avenues available to voice your concerns.

Initially, it is best to bring up your complaint directly with the solicitor managing your case. If your issues persist after these discussions, you can ask for a copy of the firm’s complaints procedure and submit a formal internal complaint.

According to the Solicitors Regulation Authority (SRA) guidelines, the firm should strive to resolve any complaints within eight weeks of submission.

If you are still unsatisfied after following the firm’s internal complaints process, you may escalate the complaint to the Legal Ombudsman. This body deals with grievances regarding unsatisfactory service, which may include slow responses and billing conflicts. Complaints should be lodged within one year of the incident or from the time you became aware of the issue. You can reach the Legal Ombudsman at PO Box 6167, Slough, SL1 0EH, call 0300 555 0333, or send an email to enquiries@legalombudsman.org.uk.

For significant breaches of professional conduct, you have the option to report your solicitor to the SRA, especially in cases of unethical practices such as failing to act in your best interest. Before proceeding with a report, it’s advisable to review the SRA’s guidelines on their official website to understand what qualifies as a serious breach and the reporting process.

Lastly, if you suspect your solicitor has acted with professional negligence, you might consider filing a professional negligence claim. This type of claim requires you to demonstrate that your solicitor had a duty of care which they breached, leading to harm or financial loss for you. It is recommended to seek legal advice for claims of this nature.

Daniel Stern, partner, Slater Heelis

Is It Possible to Restore My Discolored Cotton Designer Bag?

I own a white Yohji Yamamoto cotton drill handbag with white leather trim, which is now 18 years old. I wish to use it again, but the cotton drill has yellowed over time. The care instructions prohibit washing and dry cleaning but suggest “specialist dry cleaning.” What steps can I take to restore it? Any assistance would be appreciated. Valerie, London

The reference to specialist cleaning indicates that due to the leather, the handbag should ideally be dry-cleaned like a leather item. However, the fabric element presents risks such as color bleeding from the leather. Given the age of the bag, there’s the possibility of the leather being dried out which could lead to cracking or fading during cleaning. Ideally, this item should not be cleaned due to various potential issues, though a specialized bag cleaner might accept the item but would require you to understand and accept the risks involved.

Peter Lush, customer care and retail director at a London-based eco-friendly dry cleaning service

Yellowing of cotton is a frequent concern for vintage products. There are several methods available for treating the cotton drill at home; however, care must be taken to protect the leather during the process. You can use duct tape to cover the leather sections—this is water-resistant but not completely waterproof, so taking a careful approach by treating each section individually is best, instead of submerging the bag. Cotton drill is quite durable, and the following methods could effectively address the yellowing:

• Oxygen or chlorine-based bleach solution: mix one part bleach with five parts water, then rinse with white vinegar to remove any residual bleach.
• Baking soda: one cup of baking soda per gallon of water can be effective.
• Distilled white vinegar: use on its own or diluted with water.
• Lemon juice: the citric acid can aid in whitening the cotton.
• Dish soap and hydrogen peroxide: combine one part hydrogen peroxide with five parts water.

I recommend testing a small, inconspicuous area with a cotton swab soaked in the solution of your choice. Avoid mixing different whitening agents during the same cleaning session to prevent toxic fumes. Always wear rubber gloves for safety.

As the bag has been stored for an extended period, it may require several attempts to fully eliminate the yellowing. Allow the bag to dry naturally after treatment.

Susie Nelson, fashion expert and owner of a London vintage store

Community Advice Section

How can I prevent the corners of my rugs from curling up on a wooden floor? Betty, Brighton

You can cut triangles out of a rubber mat and, using strong glue, attach them to the underside of the rug. Rosemary Morton Jack, Oxfordshire

Alternatively, double-sided carpet tape can be effective. Patricia Farquharson

Consider using Never Curl adhesive triangular patches that help keep large rugs in place. They are removable and reusable. Phil Proud, Leicestershire

For bathroom mats, you can cut triangles from old denim jeans and glue them under the corners with Copydex latex rubber glue. Keep them flat until dry, and these patches have proven to be long-lasting even after machine washing. Peter Cunnington, Lincolnshire

If you have access to a steam cleaner, try steaming the curled corners and then weighing them down for a few hours until they dry flat. J Jones

Inquiry for Next Issue

What is the best method to wash and dry a refillable glass olive oil spray bottle? Jacqueline, Halifax

Send your tips and questions to homehelp@sunday-times.co.uk. Advice provided without responsibility.

Explore more daily Property & Home content here.

Recently, attention has turned towards the potential benefits of creatine for a broader demographic, particularly women in midlife. Research indicates that this supplement may not only aid in physical fitness but also in improving cognitive function and alleviating symptoms of brain fog. A female influencer encapsulated this shift by stating on Instagram: “Creatine. Not just for gym bros. Also for women who lift, rage and forget their car keys.”

As a 46-year-old fitness enthusiast who recently struggled to find the word for a shopping basket at the store, I found myself intrigued. In February, I decided to purchase a three-month supply of creatine monohydrate, the most commonly used form of the supplement.

While there is substantial evidence supporting the muscle-building capabilities of creatine, I remain cautious about supplement companies promoting it to women undergoing perimenopause. My decision to buy it stemmed more from curiosity than from a belief it would help alleviate my habitual distraction or miscues in naming my children after our dog. Priced under £20 for a three-month supply at a daily dose of 3g, it seemed like a low-risk investment. But would it enhance my strength and cognitive functions?

How Creatine Generates Quick Energy

Creatine consists of three amino acids—glycine, arginine, and methionine—and is stored in muscle and brain cells. It works by regenerating adenosine triphosphate (ATP), the primary energy source for cells, according to Professor James Goodwin, director of science and research impact at the Brain Health Network.

Our bodies naturally produce about 1g of creatine daily, with approximately 95% residing in muscles and 5% in the brain. When levels are adequate, creatine is easily absorbed by the muscles, delivering energy more rapidly than glucose or oxygen, making it especially beneficial for activities involving short bursts of high intensity, like weight training and high-intensity interval training (HIIT).

Can Creatine Enhance Memory?

Although Goodwin points out a lack of comprehensive evidence showing that creatine boosts cognitive skills and focus, he notes that some studies suggest it can enhance memory. A systematic review from 2022 indicated that while creatine may support cognitive abilities, more research is essential.

Dr. Federica Amati, head nutritionist at Zoe and a nutrition expert at Imperial College London, supports the notion that creatine aids cognitive performance, particularly under conditions of sleep deprivation or stress. She mentions that for individuals facing important engagements while jet-lagged, creatine could be advantageous.

A recent study published in Nature suggested that a single 3.5g dose of creatine could “partially reverse” cognitive decline related to fatigue in individuals deprived of sleep.

Are Supplements Better Than Dietary Sources?

No official NHS guidelines exist for daily creatine intake. However, research in the Journal of the International Society of Sports Nutrition recommends a daily dose of 3g to reap “significant health benefits.” Many adults consume less than 1g of creatine daily, highlighting a gap in dietary intake.

Professor Goodwin suggests that creatine levels in our bodies likely decline by approximately 1% annually starting around middle age. Dr. Elise Dallas, a GP at the London General Practice, adds that estrogen plays a role in creatine production, potentially explaining the decrease during perimenopause.

Amati notes that eating animal products increases creatine consumption; for instance, herring contains about 1g per 100g, while pork and steak contain approximately 0.7g per 100g, and chicken has about 0.5g per 100g. Parmesan cheese is another source, offering 2.9g per 100g.

However, she cautions that a diet high in meat also comes with downsides due to saturated fats: “While a high-meat diet would increase creatine intake, supplementing is, in my opinion, a healthier option.”

Research indicates that athletes who take creatine supplements outperform those who do not, regardless of dietary creatine intake.

Potential Benefits for Aging Brains

A review published last year in the journal Cureus noted that creatine supplementation could alleviate depressive symptoms, particularly when combined with antidepressants, highlighting the yet unexplored benefits of this supplement.

Evidence suggests that older adults may experience more benefits from creatine supplementation. A 2023 study found no cognitive performance improvement among young adults using the supplement, whereas another study revealed significant memory enhancement for adults ages 66 to 76.

Dallas, who started her daily creatine regimen in December, reports feeling more alert. However, she also takes hormone replacement therapy (HRT) and a magnesium supplement aimed at boosting cognitive function, making it challenging to determine the precise cause of her improved alertness.

The Importance of Creatine for Preserving Muscle Loss

Despite the need for further research on cognitive effects, creatine is recognized for its role in combating sarcopenia, or age-related muscle loss, which accelerates in women after menopause. Amati, who uses creatine for “body composition and exercise performance”, acknowledges its promise for supporting brain health.

A meta-analysis involving 721 participants aged 57 to 70 showed that creatine supplementation combined with resistance training resulted in increased lean muscle mass. Additionally, a 12-month trial indicated a reduction in bone mineral density loss among 47 postmenopausal women.

Amati explains that creatine’s energy-boosting properties likely support bone mineralization, further noting that it can assist with muscle repair: “Whether from marathon running or weightlifting, it speeds up recovery by enhancing the growth factors necessary for muscle repair.”

Creatine stimulates insulin-like growth factor-1, a hormone essential for muscle growth, while also inhibiting the production of myostatin, a molecule that can impede muscle development. “Studies show that when taken in conjunction with training, creatine users experience greater muscle mass gains than those who do not use the supplement.”

One six-week study indicated that participants increased their bicep curl weights by 15% while supplementing with creatine. Additional research has shown that creatine can boost performance in sports demanding quick bursts of energy, like sprinting, cycling, and swimming.

Supplementation Frequency and Dosage

Some health professionals recommend “preloading” with larger daily doses for a week to build up creatine levels before transitioning to a less frequent intake. Amati, for example, takes 5g daily for a week every few weeks, followed by usage two to three times a week before strength sessions.

“It doesn’t necessarily need to be taken daily,” she explains. “Supplement companies promote consistent use, but I believe that taking it a few times a week still benefits your body.” While research remains inconclusive about cumulative benefits, Amati sees potential for creatine to be integrated into long-term supplementation routines.

Higher doses may be necessary for cognitive benefits due to the brain’s impermeable blood vessel lining, which impedes absorption. Arnold Schwarzenegger, at 77, suggested in his health newsletter that around 10 grams per day might be needed for cognitive advantages. Dallas also noted that higher doses (15-20g) may be required for optimal effects.

Affordable Creatine Options Available

Creatine monohydrate, the most prevalent form of the supplement, is offered in both pill and powder forms. My experience with pills (from Weightworld, £18.49, available on Amazon) has been less than favorable due to their size and difficulty in swallowing. After a month of use, I switched to powder, which Amati suggests mixing with water, and Dallas blends it into her lunchtime smoothies.

While many supplements come with added ingredients and higher price tags—such as Ancient + Brave’s creatine mixed with magnesium and vitamin D, priced at £28 for 30 days—it’s important to focus on affordability and potency. Both Dallas and Amati assert that creatine does not have to be expensive, provided it’s third-party tested and free from undesirable additives.

How Quickly Can You Expect to See Results?

Research indicates that 2g of creatine dissolved in water is effectively absorbed into the bloodstream within an hour. “If you take it today, you’re likely to perform better in your workout today,” Amati states.

The effectiveness of creatine taken before or after exercise remains undetermined. Personally, I’ve experimented with various timings: before bed, at 5:30 a.m. immediately prior to working out, and after my sessions seem to yield the best results. Amati suggests there might be a placebo effect involved; I concur, as I often feel more capable of lifting weights when I’ve taken it.

My Experience After Taking Creatine

After just a week of supplementation, I noticed that my regular resistance training became noticeably easier. I felt stronger and began to increase my weights and repetitions after three weeks. While my 10km runs remained challenging, I discovered increased energy for my HIIT sessions on the Peloton.

Despite this boost in physical strength, I did not observe any cognitive improvements. While my dosage may not be high, I still find myself struggling with common forgetfulness, such as misplacing my reading glasses and leaving keys in odd spots.

Meanwhile, in Wapping, East London, broadcaster and writer Graham Norton is selling his stunning Georgian house, which has been his home for the past two decades. This grade II listed property, set in the Pier Head conservation area and featuring a private garden square, was originally constructed as a customs office in 1811 by the London Dock Company. The spacious four-story house boasts two reception rooms, a remarkable principal suite that spans the entire top floor, alongside three additional bedrooms. An adjoining two-story building with airy double-height ceilings could serve as the perfect studio space. The home offers vaulted ceilings, river views, and direct access to an expansive riverside garden.

Norton commented on his decision to downsize, saying, “We’ve been considering it for a couple of years, and I finally feel ready for a significant change in my life. My favorite moments have definitely been enjoying a drink by the river on a summer evening. My least favorite memory is when one of the dogs got stuck in a neighbor’s shrub.”

Borders, £1.3 Million

Sydenham is a five-bedroom Georgian residence set on 11 acres near Kelso. Historically owned by Admiral Dickson, who commanded Admiral Nelson, this property features charming period elements such as vintage servants’ bells. Additional amenities include multiple outbuildings, a stable block, an equestrian arena, and paddocks.

Warwickshire, £1.5 Million

In Rugby, Shepherds Hey offers a unique architectural style, combining romantic revival features with a charming thatched roof. Built in 1936, this property includes five bedrooms, elegantly panelled rooms, and an annexe with two bedrooms, complemented by over 1.6 acres of landscaped gardens.

Worcestershire, £1.25 Million

This inviting 17th-century retreat offers period charm, with features including an Everhot range and beautiful beams. Nestled on two acres, the five-bedroom house provides stunning views of the Malvern Hills and more than 2,900 sq ft of living space, comprising three reception rooms, a large utility room, cellar, and a two-storey coach house.

Kent, £495,000

This charming Victorian cottage, located on the edge of Deal’s conservation area, offers convenient access to the beach, town center, and the railway station (with direct trains to London St Pancras in just 1 hour 25 minutes). The two-bedroom property features an open-plan living and dining area with parquet flooring and a kitchen that extends to a west-facing garden, which includes a studio space with power.

Hampshire, £1.75 Million

Hartings is an elegant country estate featuring four bedrooms, four reception areas, and two bathrooms. The gardens, designed by award-winning landscape architect Sarah Eberle, include a wildlife pond and a well-established orchard. Located in the scenic New Forest area, Minstead is a delightful village surrounded by walking, horse riding, and cycling paths, just a short drive from Southampton.

Cumbria, £875,000

Nestled near the Lake District National Park as well as the Yorkshire Dales and North Pennines, Warcop House is set in picturesque surroundings. This grade II listed home sits on 1.44 acres of gardens facing south and west. The ground floor includes three reception rooms, a kitchen and dining area, and a WC, while the first floor features four bedrooms (two with dressing rooms) and three bathrooms.

Starting from Flotterstone, a scenic eight-mile loop traverses the Pentland Hills, ascending first to Cartheny Hill, which hosts a popular local hill race. The route continues to Scald Law, the highest peak in the range at 579 meters. Runners can expect a descent on grassy trails leading down to Loganlea Reservoir, with the final stretch tracing the Logan Burn along its dramatic glen, concluding at Glencorse Reservoir.

Ben Ledi, the tallest peak in the central Trossachs, stands at 879 meters above Loch Lubnaig and the town of Callander. Runners can embark on an 11-mile out-and-back path that features well-maintained trails. This route harmoniously winds through the forested lower slopes of the mountain, extending up a long, rising ridge to the summit. On clear days, the stunning views encompass the entire length of the loch to Strathyre, and across Callander to Stirling Castle, with the Pentlands seen in the distance.

3. Ben Cleuch, Ochils

The Ochil Hills, characterized by their steep sides and rounded peaks, rise north of the Forth Valley near Stirling, presenting a rewarding six-mile run. The journey begins in Tillicoultry and ascends rapidly up Mill Glen, ultimately gaining the long ridge to Ben Ever, which rises to 622 meters. From this vantage point, the route continues to the summit of Ben Cleuch, offering excellent views before following a well-defined trail downhill past a series of stunning waterfalls.

4. Green Lowther, Southern Uplands

In the Southern Uplands, the Lowther Hills provide a beautiful backdrop for an exhilarating 11.5-mile loop. The starting point is Wanlockhead, from where the route ascends the gentle slopes of Whiteside to reach Lowther Hill at 725 meters. It then crosses the broad ridge to the summit of Green Lowther, the highest peak in the range at 732 meters. After this, runners can tackle three additional peaks: Dungrain Law, Dun Law, and Glen Ea’s Hill, followed by a downhill section back to the starting point.

5. Glen Esk, Angus

The longest and most easterly glen in Angus, Glen Esk features Mount Keen at its furthest point, Scotland’s most easterly Munro. For an invigorating ten-mile run, take the path down the glen alongside Loch Lee, where you’ll climb steeply past several waterfalls, ultimately reaching the expansive mountainside at Cairn Lick. Experience an exhilarating zigzag descent to the valley floor, then return along the loch — a perfect option for a refreshing dip on a warm day.

Ben clearly felt this was a once-in-a-lifetime experience, walking with a confidence that suggested he had just been selected for a NASA astronaut training program. Meanwhile, I was equally excited, albeit weighed down by our extensive gear: sleeping bags, pajamas, toiletries, snacks, and a change of clothes—enough to sprout many bags. This overnight adventure promised to be both fun and engaging, set against the backdrop of one of the world’s leading museums.

Upon arriving at street level, we were met with a scene that felt like a meteor shower—500 other participants were also here for the sleepover. Most attendees were between the ages of 7 and 11, many coming in enthusiastic school groups. Teachers orchestrated the flow of excited children, while parents scoured the crowd for their relatives. I managed to offer Ben a reassuring smile amidst my internal chaos, questioning our decision to undertake such an adventure.

Our worries were quickly eased by Scott McKenzie-Cook, the museum’s special events manager with 20 years of experience behind the Astronight events. When I asked him how he manages such a large crowd, he explained that it takes a dedicated team of about fifty staff and volunteers, all organized into manageable groups of around sixty participants, each identifiable by a colored badge.

We were assigned to the Purple Engineers group and soon met Vayda, our guide for the night. We were fortunate enough to be part of the VIP program, which gave us access to airbeds instead of standard camping mats—definitely worth the extra cost. After unrolling our sleeping bags, we explored a fascinating display of stones, sparking curiosity in Ben. When he inquired if they were from outer space, I explained they originated from human bodies, which prompted an amusing reaction.

At 7:50pm, Vayda gathered us to kick off our Astronight adventure.

Our journey was thoughtfully structured to avoid overwhelming interactions with other groups. Through a series of workshops, engaging “Explainers” guided us through exciting space-related activities. Instead of traditional lessons on rockets and planets, we ventured into a capsule endoscopy video to learn how astronauts eat. We even participated in a game of Big Bang Bingo and assembled a simple UV torch after a snack break.

The topics chosen enticed participation, and it was delightful to see Ben eagerly answering questions correctly. His enthusiasm took me aback—how did he know about the esophagus at just ten years old?

As the event neared bedtime at 11:40pm, it was only the parents who appeared a bit weary.

After a refreshing six hours of sleep, I awoke surrounded by inspiring scientific exhibits, feeling rejuvenated. Ben still slept beside me as I reflected on the unforgettable night.

As we strolled to a quiet breakfast, I encountered another father, Chris Hartwell, who traveled from Lincolnshire for the event. He remarked how unique it was for his son to experience such educational opportunities—something Ben, a Londoner, usually lacks as well. The morning air felt invigorating in the empty corridors of the Science Museum.

The highlight of the morning came as Vayda led us to the iMax theatre for a breathtaking 3D screening of A Beautiful Planet. The film provided a glimpse into life aboard the International Space Station, garnering gasps and excitement from the kids as they donned their 3D glasses.

This immersive experience showcased the museum’s core message: how meticulous research and innovative engineering can redefine human experiences. After witnessing stunning views of Earth from the space station, stepping out of the theater felt transformative—as if the museum itself had taken on a new dimension.

When we finally emerged into the day at 10am, back on what felt like ‘Planet Normal,’ we reveled in the shared adventure. “What an incredible experience,” I thought, already plotting our next visit to this fantastic venue.

Sean and Benedict Newsom were guests at the Science Museum, where future Astronight sleepovers are planned to keep the excitement alive.

According to the Office for National Statistics, only 4.3% of residential burglary cases in England and Wales in 2023-24 resulted in a charge or summons, which is a slight rise from 3.9% the previous year. Nearly 73.3% of incidents were closed without identifying a suspect.

Burglary rates have reached historic lows in the recent past, with 238,893 burglary-related incidents reported by police in England and Wales last year, marking a 4.8% decrease from 2023. This translates to an overall crime rate of 4.14 burglaries per 1,000 people, averaging about 650 burglaries daily.

Even with these declining figures, Joseph McGee, a former firearms police officer and current CEO of Securitatem, reports a surge in requests for home security solutions. These requests now include advanced measures like reinforced doors, panic rooms, AI-driven CCTV (which utilizes facial and gait recognition), smash-proof glass, and biometric safes. “The uncertainty in the world propels individuals to prioritize their home’s security,” he explains.

Homeowners can adopt various strategies to enhance security and stay safe from the unfortunate statistic of 650 burglaries each day. These strategies typically fall into two categories: physical security (preventing illegal entry) and electronic security (alerting when unauthorized access occurs).

“Layering security measures and addressing from the outside into the home is key,” advises Jeff Hill, a former assistant chief constable and co-founder of Harrier Global, a security service provider for affluent individuals. He asks homeowners to consider, “Does your home convey that you prioritize security? Are there fences, gates, and visible CCTV?”

Hill notes that high-net-worth individuals still face burglary threats, stating, “Criminals can now easily travel across borders to commit crimes in the UK.” For instance, Newcastle United striker Alexander Isak fell victim to a series of high-value break-ins by a gang from Italy, who made off with luxury items such as sports cars, jewelry, and cash.

He further explains that high-net-worth individuals are less likely to be targeted by opportunistic robbers. Criminals often seek cash, jewelry—including watches—and handbags during burglaries, typically when occupants are away, predominantly during daytime hours.

In winter, it’s easier to determine whether people are at home, while summer introduces new risks, such as prolonged holidays and open windows, making burglary tools accessible.

For reassurance, Sebastian Allen, a director at Banham security, recommends a “security trifecta” that consists of robust locks for front and back doors, an alarm system with intrusion detectors, and secure property measures such as safes.

“Even if an intruder bypasses physical security, a high-quality safe can significantly limit the time they have to steal valuables, preventing them from successfully breaking through that additional layer of protection,” Allen explains.

Banham is known for its patented British-made locks, which may come at a higher price. For example, a recommended setup for a standard wooden front door involves an L2000 night latch priced at around £345 and an M2002 deadlock for about £324. While placing the lock centrally may seem practical, it can also be more vulnerable to break-ins. Both locks can be operated with the same key, and Banham’s unique key registration makes copies hard to replicate and only available through designated individuals in case of loss.

Allen suggests, “The minimum level of security people install is better than it used to be. When relocating, the first step should be changing the locks; you can’t be sure who has previously held the keys. It’s often possible to just change the barrel or cylinder instead of the entire lock.”

High-security doors that look like regular doors and video doorbells are becoming more prevalent. Although Allen mentions that these are supplementary security measures rather than replacements for effective security systems. He advises integrating a CCTV system with your alarm setup “to enhance protection and peace of mind.”

One straightforward method for homeowners to increase visibility for their front doors is proper landscaping. “Even though people like to feel secluded at home, trimming hedges can boost front door security by making it visible to neighbors and passersby,” Allen suggests.

Additional deterrents might include timers for TVs and radios, and outdoor lights activated via timers or smartphone apps. Planting thorny evergreen shrubs, like holly or Berberis darwinii, can act as natural barriers: “Criminals avoid cutting themselves, as that could lead to leaving behind DNA evidence,” Hill states.

Being cautious on social media is also vital: refrain from posting holiday photos or showcasing expensive belongings online.

Natalie Hitchins, head of home products and services at Which?, adds, “While burglary rates have dropped in the past decade, the trauma and costs associated with victimization remain significant, prompting many to invest in modern security measures. Smart home systems, outdoor cameras, and smart doorbells offer convenient monitoring through mobile devices, aiding interaction with visitors and ensuring surveillance over properties, whether homeowners are present or not.”

Security products recognized as “best buy” by Which? include the Eufy SoloCam S340, described as “an excellent solar security camera,” and the SimpliSafe Starter Kit with Bell Box, noted for its responsiveness and reliability as one of the loudest tested burglar alarms. Hitchins refers to the Video Doorbell Plus as “Ring’s mid-range standout,” highlighting its ease of installation and impressive HD-resolution camera coverage.

However, Stefan Pitman, a chartered surveyor and founder of Spase Design, cautions about the inherent risks of internet-connected devices. Nevertheless, he assures that any qualified installer will help homeowners implement crucial security measures, including multi-factor authentication, secure Wi-Fi networks, and advanced routers.

* Name has been altered

Explore additional daily coverage on Property & Home topics.

My journey with fitness has transformed into a fundamental aspect of my life, especially as I’ve entered my sixties. During my thirties and forties, I juggled work and workouts during lunch breaks. Now, at 61, my schedule allows me to focus on refining my weekly exercise routine, which currently includes three days of weightlifting, two days of short runs accompanied by calisthenics, a day of sprints, and a long, leisurely run.

As a freelance health journalist, I interact with personal trainers, coaches, healthcare professionals, and fitness influencers, testing and implementing their advice practically. I actively engage in various physical activities such as bear crawls, plyometrics, and supersets based on their insights.

One key takeaway from my interactions in the fitness community is embracing enthusiasm. Unlike the ironic atmosphere of the 1990s and 2000s, today’s fitness culture thrives on positivity. Exercising fundamentally represents optimism; embarking on a 5k run is hardly a pursuit steeped in negativity.

During my outdoor calisthenics sessions, I frequently encounter the same midlife personal trainer, and while I don’t know his name, our shared camaraderie adds warmth to my experience. My approach to fitness encompasses cycling, boxing, weightlifting, and various running paces without a strict specialization. I prioritize overall wellness rather than competing with others.

Even though I don’t specialize, lifting heavy weights forms the core of my weekly routine, as I strive to preserve muscle mass, which we naturally lose with age. Weight training has evolved; once reserved for athletes or bodybuilders, it is now accessible and beneficial for anyone looking to stay fit. Therefore, I recommend learning the correct form before gradually increasing weights to challenge oneself.

There’s supporting evidence that resistance training, coupled with high-intensity cardio, can enhance testosterone levels. Personally, I have observed a remarkable retention of drive, energy, and optimism similar to what I experienced in my thirties.

For cardiovascular fitness, I maintain a dual approach: long, steady runs once a week and shorter, faster sprints. My goal is to run for an hour each Sunday without obsessing over pace or distance. While the first few minutes can be daunting, I eventually settle into a rhythm, and within 30 minutes, I find joy in the experience.

Incorporating hill sprints into my routine, which I tackle at maximum effort, can significantly increase my heart rate and build my VO₂ max—the capability of converting oxygen into physical movement, essential for longevity. Together, steady running and sprints contribute to both health and calorie burning.

Though calorie expenditure is a focus for me, there’s also an aspect of aesthetic goals. I glance in the gym mirror not just to check form but also to observe my physical condition. My aim is to maintain a flat stomach rather than pursuing an unrealistic ideal. My goal is simply to avoid a beer gut, understanding that achieving visible abs requires a much lower body fat percentage than I’m aiming for.

My eating habits have shifted from previous indulgences to a diet focused on protein and vegetables, which make up the bulk of my meals. In this new structure, I enjoy significant portions of salmon, chicken, or beef, accompanied by various vegetables while limiting carbohydrates.

When it comes to drinking, I’ve established new personal guidelines. While I have fond memories of spending time in pubs, I now limit alcohol intake to Fridays and Saturdays, opting for smaller, lighter drinks to keep calorie consumption low and experiences intentional. My experience has taught me that the initial few drinks tend to be the most enjoyable.

At my height of 5ft 7in and weighing just under 70kg, I can deadlift sets of 10 at 80kg, complete 14 pull-ups, run around 6.15 minutes per kilometer, and perform 50 push-ups without excessive strain. My cholesterol and blood pressure are within normal ranges, and my resting heart rate is below 60. While many individuals may outrun or outlift me, I feel incredibly strong and healthy, arguably better than ever.

If you’re currently leading a sedentary lifestyle, don’t measure yourself against others. Begin with small steps, like taking a simple daily walk, and if you happen to spot a peer engaging in similar activities, consider sharing a friendly smile as a motivator.

Establish Consistent Eating and Exercise Routines

Your body thrives on routines that align with cues such as daylight, meals, and physical exertion. I make it a point to eat lunch around the same time daily and follow it up with exercise, signaling my body when it’s time to sleep and prepare for the upcoming day.

Challenge Yourself without Overexerting

In every workout, I ensure to push myself but recognize when to pull back, preventing the risk of injury. At 61, I prioritize my well-being over external pressures, focusing on balanced and sensible training.

Set Manageable Goals Instead of Grand Aspirations

If you’re just starting your fitness journey, it’s natural to envision drastic transformations. However, realistic expectations yield better results, like committing to run a mile tomorrow or walking to the next bus stop—incremental steps lead to lasting change.

Acknowledge Your Weaknesses Rather than Ignore Them

I admit my affinity for a sweet bun in the afternoon. Ignoring this craving can lead to impulsive indulgence, so I negotiate with myself—permitting a few buns weekly while retaining control over my choices.

With its gothic revival architecture and European villa-style aesthetics, the lodge features a fishscale roof and trefoil windows that evoke a fairytale ambiance. “It’s a wonderful place for entertaining; we’ve hosted numerous celebrations here, including my son’s 21st birthday and my daughter’s 18th. One year, Danny and I even organized a festival,” Lowe reminisces.

Situated on an expansive 7,500 sq ft with 11 bedrooms, Lowe reflects on the need to downsize as their youngest child, Betty, is now 19 and attending university. “It’s that classic situation; we’re rattling around in all this space,” she admits.

The grade II listed property, on the market with an asking price of £3.5 million, was built in 1825 for a couple and their ten children. Lowe possesses framed photographs that reveal historical details, saying, “The wife was named Augustus and she wore a crown.”

Lowe has a deep appreciation for history, as evidenced by her nostalgic approach to design. Her brand specializes in Liberty-print tea dresses and lace homewares. “I enjoy designing homes that resemble film sets—sometimes I prefer to remain in a fantasy environment, akin to Peter Pan. So, I decorate with dressing-up clothes and disco balls,” she explains.

Unusually, a disco ball is the centerpiece of the grand dome on the first-floor landing; when sunlight strikes it, reflections dance across the space. Lowe advises potential buyers to visit during sunset for the best experience. “We have the most stunning sunsets; the house is bathed in orange hues. My eldest daughter, Daisy, joked recently about how many sunset photos I have on my phone,” she says with a laugh.

While the exterior exudes charm, Lowe candidly shares that the interior might not suit everyone’s taste, describing it as a haven for maximalists. “I understand that it’s not to everyone’s liking. Over the last eight years, I estimate I’ve redecorated three times and learned from my mistakes. The size can be overwhelming,” she confesses.

She has found her rhythm with a mix of bold wallpaper from esteemed brands like House of Hackney and Cole & Son, complemented by painted woodwork in hues by Farrow & Ball. The bathroom features a striking copper tub set against graphic pink zigzag tiles from Bert & May.

The kitchen has gained popularity on social media, drawing admiration for its design inspired by a vintage haberdashery counter. With glass-front cabinets surrounding a spacious island, the kitchen incorporates high ceilings, elaborate cornicing, and antique touches to create a cozy atmosphere. Lowe states, “Danny does most of the cooking, and it’s where we spend the majority of our time.”

With their children grown, the couple is settling into life in London, having purchased a smaller flat in Notting Hill. Lowe mentions that a friend suggested converting Selwood Lodge into a boutique hotel, noting that previous owners rented out parts of the house Airbnb-style. “You would need to add a kitchen on the other side for serious rentals, which could be manageable,” she considers.

During times when the family is away, short-term rentals have proven financially beneficial. “It was listed to accommodate 18 guests, but it actually sleeps 23. There are countless opportunities for its future use—adding a pool or a cabin has even crossed our minds,” she adds.

Currently, Lowe is searching for a smaller home near the vibrant town of Frome. A London native, she has embraced her life in Somerset over the past 17 years. “When we arrived, the area was quiet, but now it’s a vibrant mix of excellent restaurants and shops. The local antiques and vintage market on the first Sunday of each month is fantastic. The community is welcoming and down-to-earth,” she observes.

While Selwood Lodge offers a picturesque rural setting, it remains conveniently close to town, just a 15-minute walk away, providing access to amenities. “My kids enjoyed walking everywhere; they could easily reach the station for trains to Bath or London without needing to drive,” she recalls.

A major consideration for Lowe is managing the excess furniture once the house sells. “I hope to sell most of it with the house if possible. After recently selling our beach house near Rye, I went through the effort of listing many items for sale. The traditional platforms like eBay aren’t as effective as they once were,” she reflects. Should the next owner prefer a minimalist style, there may be opportunities to acquire some vintage treasures.

However, this transformation wasn’t always the case. Cork recalls a pivotal moment in 2021 when a glance in the mirror prompted her to reassess her life. “One day, I woke up and looked at my reflection, feeling a wave of horror wash over me,” she explains. “I saw an unfit middle-aged woman and questioned, ‘Is this it? Am I going to continue gaining weight year after year?'” This realization resonates with many approaching their fifties, yet Cork asserted she was least likely to embark on a drastic change.

“At 57, I had never been a regular exerciser and rarely set foot in a gym,” Cork reflects. Her background as a restaurant critic led her to enjoy food and drinks excessively, which contributed to her weight struggles. Over the years, she attempted various diets, from low-fat plans to Rosemary Conley’s methods in the 1980s, only to lose a few pounds before feeling deprived.

Like many, Cork noticed the pounds stacking on during the pandemic lockdowns. When she weighed 13st 7lb with a BMI nearing obesity at 29.7, she recognized the risk factors, particularly with weight concentrated around her waist—an issue often exacerbated by menopause. “I was genuinely scared that I’d missed my chance to turn my health around,” she admits. Yet, with her mother now 92, Cork was motivated to take action.

This marked the start of her inspiring transformation, detailed in her self-published book, Fit and Fabulous over 50. Cork shared her decision with her husband and sons, expressing her intention to start training with a personal trainer, aiming to feel confident in workout attire by her 60th birthday. Initially, her family was skeptical about her commitment, given her history as a lifelong foodie.

“My husband supported me regardless, suggesting I may need to improve both my nutrition and exercise,” she states. Realizing the importance of dietary changes hadn’t previously crossed her mind. Once restrictions lifted, she was eager to join a gym, arriving promptly at 6 a.m. on the reopen day.

On her first day at the gym, trainers assessed her food diary, which revealed she consumed 80-90% carbohydrates daily. They stressed that without altering her diet, exercise alone wouldn’t lead to weight loss. This revelation led to a significant overhaul of her eating habits.

She eliminated unhealthy snacks and alcohol, focusing instead on a balanced intake of protein, healthy fats, vegetables, and greens, while tracking her daily consumption through an app to maintain a caloric goal of 1,500 calories.

Alongside her new diet, Cork embraced a vigorous workout routine, significantly increasing her daily activity to between 15,000 and 20,000 steps. She began an intensive weight training program three times a week. Initially challenging, she adapted quickly and soon witnessed noticeable changes in her physique and energy levels.

After 18 months, Cork had lost five stone, dropping to 8st 7lb, and her waist size reduced to 26 inches. Friends and acquaintances often struggled to recognize her due to her dramatic transformation, which even her family began emulating.

Cork acknowledges the challenges women face during midlife, including hormonal changes and the emotional impact of children leaving home. However, four years post-decision, she continues to thrive, looking forward to turning 62 in July with excitement for this new chapter of her life.

“The most significant lesson I’ve learned is that life doesn’t end at fifty,” she reflects. “Transforming my diet and exercise habits has not only enhanced my appearance but also boosted my energy levels, confidence, and outlook on life. It’s never too late to make a positive change.”

Alison Cork’s Essential Tips

Utilize an App for Tracking

Recording my food intake has been crucial from the beginning. I use a tracking app that helps log my meals, calculates calories, and analyzes macronutrients. This also allows me to monitor my steps and exercise routine, which I review weekly.

Don’t Eliminate Carbohydrates Entirely

Carbs are an essential energy source, but excess intake can lead to fat storage. Opt for whole carbohydrates found in fruits, vegetables, and legumes instead of refined options.

Avoid Processed Foods

Beige foods like pastries and biscuits are often high in sugar and processed. Aim to consume a variety of colorful fruits and vegetables for a greater nutrient range.

Increase Protein Intake

Protein is vital for women in midlife, aiding muscle building and metabolism. I aim for 0.35g of protein per pound of my body weight daily. For weight loss, I increase that to 1g per pound. Good sources include chicken, fish, and legumes, and I often incorporate whey protein into my meals.

Limit Alcohol Consumption

Alcohol contains sugars and calories which can hinder weight loss. I eliminated alcohol from my home and reserve it for special occasions, opting instead for low-calorie alternatives.

Document Your Journey with Photos

Taking before photos was daunting but serves as motivation. They remind me of how drastically I changed in 18 months and reinforce my commitment.

Boost Your Daily Step Count

Incorporating more walking into my routine has significantly improved my fitness. I average 15,000 to 20,000 steps daily, which includes gym visits and morning walks.

Incorporate Strength Training

Lifting weights is essential for reshaping the body. Start with manageable weights and gradually increase the challenge. A starter kit including a variety of weights can be beneficial.

Diversify Your Workouts

I follow a diverse workout routine that targets various muscle groups, alternating upper and lower body exercises to maximize effectiveness.

Aim for Consistency

Post-transformation, I focus on maintaining good habits. I continue using the tracking app, tracking my steps, and sticking to my nutrition plan while allowing for occasional indulgences.

In conclusion, while setbacks can occur, don’t be discouraged. Striving for progress rather than perfection is essential for long-term success.