I finally got around to the job, the door trim was surprisingly easy I literally pulled it off...too easy.
The sill was harder, there are 2 screws on rear arch 1 on front which I used a small wrench and pozi bit to remove, along the underneath were 9 poppers? that didn't pose too much of a problem with a crows foot pry tool. but then the hard part...there are 13 white plastic poppers that open up inside the metal once pushed on at the factory and they did not want to come back out. I Used some of the tools I got in a set from Amazon..( good reviews, but really soft and bendy so pretty useless for this job), Ended up breaking the sill trim off in pieces, leaving the poppers still in, but once exposed they can be twisted 90 degrees to extract them. whew.... cleaned/washed all the paintwork and refitted new trims quite easily, I didn't enjoy having to break the sill trim but now I know that, then its a relatively simple job. You could not remove it whole for some reason then refit it...