From Yo-Yo Dieting to Flexing With Disney Characters: Tricia's Story, 41

Intro note from Rosie

The photos on this page span Tricia's whole time with me at STFU. She was out on the water, going on adventures, living her life at full tilt from day one. What strength training gave her was more of that: a body that keeps up. She can paddle board for a full day now. She can heave a tyre into a skip. Her body has changed too, and she's proud of it. But that's not what we're tracking here.

Tricia’s Story

I was 39 when I first reached out to Rosie. I'd spent years stuck in the cycle of yo-yo dieting. Losing weight, feeling really pleased with myself, then putting it all back on a few months later.

In January 2024 I started a pretty extreme diet. It worked. I lost weight quickly. But I soon realised it wasn't just fat I was losing. I felt weak, tired and just not healthy.

The thought of turning 40 and still spending the rest of my life dieting while slowly losing muscle made me realise something had to change. So in April 2025 I finally booked my first session.

Getting fitter, but not stronger

Exercise has never been the problem. I've always loved being active, especially cardio. But I kept picking up little aches and pains, and despite all that effort, I never really saw the results I felt I should.

"I was getting fitter, but I wasn't getting stronger. Strength training filled a gap I didn't even know was there."

Sitting in the car

I was absolutely terrified before that first session. I sat in the car wondering whether to just drive home. When I finally walked in, I barely spoke. I remember apologising constantly. Rosie kept reminding me I didn't need to.

Sometimes I wonder what everyone thought when that quiet, awkward person first walked in. Because now I never stop talking.

A completely new way of thinking

When I first started, I simply wanted to keep losing weight without feeling weaker. That goal changed pretty quickly. I didn't just want to stop losing muscle. I wanted to build it. That was a completely new way of thinking for me.

Rosie has somehow managed to make lifting weights feel achievable. She knows exactly when to encourage you, when to push you, and when to remind you that progress can also look like picking up a slightly lighter weight and squeezing out a few extra reps rather than chasing a heavier one.

The group

But it's not just Rosie. The whole group has been incredible. Everyone supports each other, celebrates each other's wins and genuinely wants everyone else to succeed. It doesn't matter what weight you're lifting. Everyone cheers you on.

The app has been a huge part of it too. Not just for keeping in touch with Rosie and the rest of the group, but for tracking progress and making sure I'm actually moving forward. We have themed weeks, and I especially loved learning more about how much protein actually matters for muscle growth.

The unexpected bits

I expected to get stronger. I expected to lose body fat. I didn't expect to gain so much confidence. I didn't expect to enjoy lifting more than cardio. And I definitely didn't expect to become someone who gets genuinely excited about a new PB.

One of my favourite moments was getting a photo with Meredith (a Disney character, obviously) at Disneyland Paris, both of us flexing our biceps. I went back and showed my PT in England. She was delighted.

What's actually changed

The scales don't tell the whole story anymore. I'm stronger than I've ever been. I have more energy. I ache less than I did after years of endless cardio.

I can paddle board for a full day now. I can heave a tyre into a skip. I can do the things I've always loved, and then some.

"This isn't another diet. It isn't another quick fix. It's just become part of who I am now."

Sound like something you need?

The Refectory is my brand new strength space in Ilkeston, and summer sessions are launching very soon. Get on the newsletter to hear about them first.

Or if September is calling your name, STFU spaces are coming up and I'd love to have you in the room.

Sign up to the newsletter: Newsletter form

Find out more about STFU: rosiestrong.co.uk/stfu