The Vitality Blueprint with Sarah Clough, Moor Cottage Studio, Ilkley (2025)

24/09/2025

The one thing I always start with when I’m working with new clients is how we stand and there are a myriad of reasons why!

There are the obvious things: How we align our skeleton directly affects how we stand, move and perform actions. If you think about it - sitting at a desk most of the day with our shoulders hunched up by our ears, our back rounded, and head poking forward, redistributes weight and forces our skeleton to adapt. The result is weak upper back strength, tight neck and shoulders and actually ...it’s hard work and uses a lot of energy we could be using elsewhere!

Good posture ensures a balanced musculoskeletal system where your back is supporting your spine (less back ache); your head stacks on your neck and shoulders (easing tension); and your organs aren’t compressed. Compressing the gut interferes with our digestive system, compressing the lungs interferes with our breathing.

But also - research shows that how we hold ourselves influences how we feel. An upright posture can lift mood, improve self-esteem, and even help us interpret life more positively.

It also influences how others see us - confident, capable, and in control.

I’ve put together a short video for you with tips on achieving optimal posture. Comment “CONFIDENT” below and I’ll send you the link.

22/09/2025

was at an incredible event the other evening - the room was packed full of powerhouse women and I have to admit that when I entered it felt quite intimidating.

Beautifully dressed and confident looking women, the champagne flowing, the conversion in full force, and a stellar line up of speakers.

All sorts of things were going through my mind - What right do I have to be here? What will people think of me? What have I achieved? …

Years ago my mother gave me some sound advice. I was going to a party and didn't know what the dress code was. She said “always walk into a room with your head held high and feel confident in whatever you are wearing. Make everyone else feel like you’re the one who got it right!”

Now I’m not saying we want to make others feel uncomfortable - but I do think it's important to own who and what we are. Be proud of our achievements - no matter how small they might seem.

In fact research shows that by reflecting on the things we have achieved (appearing in a school play, passing your exams, getting a degree, being a great mum, holding a plank a little longer, taking up a new hobby, being a loyal friend, learning a language, walking the Dalesway, going to an event solo, volunteered…) and reminding ourselves of these things when we wake up every day. This action starts to shift our internal narrative.

So if you ever feel that your confidence could do with a bit of a boost try writing down ALL the things you’ve achieved and go through this list daily (I promise that when you REALLY think about it you’ll be impressed with what you have done in your life).

Confidence is a bit like building muscles - the more you use it the stronger you get.

18/09/2025

Establishing a routine that works for us not against us can be hard.

You wake up in the morning, not exactly feeling perky after a less than optimal night’s sleep. So you lie there a bit longer and before you know it 30 minutes have gone by and the morning workout you’d planned to do you can’t possibly fit in now because you’ve got so many other things you absolutely HAVE to do.

We’ve all been there. And each day you think “tomorrow will be different” but tomorrow comes and yet again you’ve not slept well, you drag yourself out of bed feeling groggy and stiff and think of the endless “to do list” and yet again that perfect morning self-care ritual you’d read about and wanted to implement will have to wait another day.

The thing is this pattern keeps on repeating itself until eventually you feel like you’re scraping the bottom of the barrel physically, energy-wise, and head-space wise … and you’ve nothing left to give.

What’s the answer?

Not the one most people want to hear (a magic tonic or supplement with superpowers) ... but establishing a routine - even if it’s 2 minutes.

Chances are that you already HAVE a routine - brushing your teeth first thing in the morning and last thing at night. So the next thing is to bolt something onto that that can literally take 2 minutes (or less):

→ Breathe in 4 seconds, breathe out 6 seconds x 8 = 80 seconds to reset your nervous system.

→ Standing tall and inhaling as you bring your arms up overhead, exhaling as you bring your arms down by your sides x 4 (40 seconds)

→ Pop your earphones in and listen to a song you find uplifting.

→Listen to a guided meditation for 2-10 mins (even if this is something you’ve tried before and thought “it’s not for me” - please try again and commit to doing it every day for 7 days.)

The ‘trick’ is to choose just one thing and stick with it for 7 days and see how you feel. If it feels good and starting to feel natural, carry on and try adding something else into your routine.

Can you relate? Do you have a morning routine that makes you feel good? Let me know.

03/09/2025

So many of the people I work with hit a wall - not physically (but it can feel as if they have) - and often it’s around the age of 50. It happened to me at 48.

You know that place where you think - what is the point? You’re on this seemingly endless treadmill of life, trying to hold work, family, friends together.

It’s kind of like you’re a coffee pot that’s constantly being emptied, never refilled, and then everyone is shocked when you finally run dry.

Everyone seems to want a piece of you and the upshot is that you’re failing miserably at looking after yourself.

You find yourself in this rut that you just don’t know how to climb out of and the less time you find for your own sanity and wellbeing, the worse it gets until you get to the point where you feel so low you can’t sink much lower - but the catch is - you have no energy to pull yourself out of the mire.

You look in the mirror and don’t recognise yourself anymore. You’ve lost your spark and you don’t know how to find it again.

Let me tell you - you’re not alone BUT there is a way to get your mojo back! I promise. I’ve done it, and, if I can, I know you can.

The ‘trick’ is to start with a handful of small, doable habits that will help you feel lighter, brighter and more confident in just a matter of days.

If you’d like to see the difference you could feel in just 7 days DM me: SPARK and I’ll help you put a simple, doable, non-overwhelming plan in place.

I’m here for you… always 🌿

PS pics from a flying trip to London yesterday catching up with family!

02/09/2025

I love this quote from Case Kenny.

How many times have you apologised or felt guilty for taking time out to do something for you? Something that lights you up and brings a spark to your eyes and fuels your soul?

This morning I was thinking of all the times I’ve done things that other people questioned. Travelling the world whilst friends got 9-5s. Setting up an NGO for people with HIV when there was so much stigma around it. Changing career from fashion designer to Pilates teacher and studio owner at 50. The list goes on.

Was it always easy? Absolutely not.

Do I regret it? Never.

It’s so easy to feel compartmentalised - mother, wife, daughter, carer, teacher, colleague, doctor… astronaut (I’m reading Orbital by Samantha Harvey 🤣).

When we put ourselves in boxes we literally do just that! We hold ourselves back and restrict ourselves from behaving in certain ways or doing certain things because it might (possibly) be frowned on.

The truth is, anyone worth having in your life will celebrate you and cheer you on.

Don’t feel like you “should”. Don’t feel like you have to conform.

Dig deep and think - what do I really want? Then take action. Take the first small step and discover how liberating it can be.

DM me: CUP OF TEA if you’d like my help putting a simple, doable, non-overwhelming plan in place.

01/09/2025

Sunday evening I love to plan my week ahead - anyone else do that? Monday morning… it’s all going to plan (yay!!)… I’m feeling good, achieving what I set out to do. But then life happens and derails all my beautiful plans.

Last week it was Mala coming home… which obviously I loved as we don’t see nearly enough of her… but my plans and usual routines go out of the window as fast as a blue-bottle when you finally find the fly swat.

Over the years I’ve spent far too much time worrying about not ‘keeping to the plan’, listening to other people (media…) telling me what I should be doing - the latest trendy workout, consuming bucket loads of the latest miracle food, smothering myself in the latest elixir of youth.

The truth is that we need to find what works for us and then just stick with it. So I have what I like to call my “Wellness Toolkit”. Basically it’s lots of little wellness habits and actions that move the needle in the right direction.

Don’t be fooled by people telling you you have to go all in… you don’t. Just make sure you pepper things from your Wellness Toolkit throughout your day… every day 😀!

Check out my latest post for some ideas for your toolkit - link in comments ⬇️

What would go into your toolkit?

P.S. If you’d like structure and support, THE WELL is designed for exactly this - simple steps, real results, and a community that’s got your back… and a 7 day free trial…just saying…

29/08/2025

On Tuesday this week, out of the blue, I got a text: “Achieved my goal!” with a photo of Hayley, her daughter, Ella and their dog (for extra cuteness) paddleboarding… and a huge smile across her face… (I love receiving these kinds of messages!)

In her text she said: “I learned a lot, especially prioritising my health for long-term strength.”

What was extra special was that a while back, she told me she wanted to paddleboard with her aunt - but back pain (and fear of twisting) kept stopping her.

Ella, from being little, had got used to her mum being in pain. In fact I remember Hayley telling me how her daughter sometimes had to help her get dressed because she could hardly move.

So seeing this picture and the joy on their faces was brilliant. When I asked if I could share their story, apparently Ella said that paddleboarding is her favourite activity 😁

Our choices and our actions have consequences. They can inspire people or demotivate them.

What other people see us do and how they see us behave either positively or negatively influences them, even if it is at a subliminal level.

I believe that one of the greatest things we can do is inspire others, whether that’s our children, grandchildren, peers, friends, colleagues…

Hayley sent me another message - this summer she took Ella to Thailand on holiday.
Hayley is inspiring a younger generation. She's giving her daughter a role model, creating beautiful memories with her and inspiring her to follow her lead.

What I love is that Ella sees her mum committing to building a strong, healthy body so that they can go and do all those fabulous things and hopefully she won’t think twice about prioritising her own health, strength and wellbeing.

28/08/2025

We inherited our Jack Russel, Pip, just before her 6th birthday and boy did she give us the run-around… rescued by the fire brigade (they used it as practice - 5 of them rocked up complete with siren and blue flashing lights 🫣), dug out of rabbit holes (came out minus harness and collar), had boardwalks lifted because she decided to chase a rabbit underneath and got her lead wrapped around the supports - the list goes on.

She’s now 15 and has calmed down … a lot! However, Mala (our daughter) came home for a few days this week and suddenly Pip ramps things up a gear and finds a new lease on life.

I think that’s the power that environment and connection has on us.

I think it's vital that we move our body, step into nature, be around people who lift us.

Age doesn’t define our ceiling - our choices do.

27/08/2025

Having recently changed the way I work to give us more freedom, my thoughts have turned to travel. I devour and plan long-dreamed of trips.

Travelling is part of my DNA - I thrive on it! I did it for years…and miss it when I’m not doing it. I’m not talking about a week's holiday on a beach in the Algarve but REAL travel.

I think travel changes us. It helps us see life through a different lens. It helps us understand different cultures, points of views, and beliefs. To become less intolerant of our differences and instead celebrate them because they contribute to the beautiful complex kaleidoscope of life that makes up our planet.

For me travel is about exploring and immersing myself in lives, landscapes, and experiences beyond my own. Broadening my perspectives. Helping me grow as a human being.

I want to be travelling to my dying day. I don’t want to be living with regrets -
“ I wish I…”; “I should have…”; “If only I…”;

That is one of the drivers for the work I do. Helping more people pursue their passions and not live with regrets.

Movement fuels not just our bodies, but our minds and our souls.

Movement helps us feel strong and alive and eager to do more.

Don’t live with regrets.

Let me know in the comments what you love to do or what you dream of doing?

07/08/2025

During lockdown a friend organised an online book club for a group of us all involved in wellness in some way.

Of all the books we read there was one book that particularly resonated with me and changed the course of my life. (thank you Lou Judd !)

That book was The Blue Zones by Dan Buettner.

It’s about five communities where people live longer, stronger, and more joyfully - not because they’re chasing the perfect life, but because they live in rhythm with the world around them and what matters most.

→They move naturally throughout the day

→Eat slow, seasonal meals shared with others

→Prioritise community and connection

→Build in time to pause, breathe, reflect

→Live with a deep sense of purpose

→No punishing routines. No fads. No rigid rules.

→Just life lived well.

It got me thinking - what if we could bring that energy into our modern lives without totally turning our worlds upside down? And that question has shaped everything I’ve created since.

Are you already living a little bit like a Blue Zone?

Tell me below 👇 - I’d love to know 💛

04/08/2025

Who doesn't love an impromptu lunch?

On our walk with Pip (our dog) yesterday we happened to pass a restaurant we both love so on the spur of the moment we popped in.

After catching up with Alex, the owner, he took us through to a table in the garden where we sat in the sunshine, overlooking the river and surrounded by hanging baskets cascading with a rich tapestry of flowers, and borders of fresh herbs between the tables.

Feeling relaxed after a delicious lunch we continued our walk along the banks of the river in the dappled shade of the leafy trees that lined the paths.

That spontaneous decision transformed our day! Instead of dashing back to ‘crack on with all the jobs’ we felt almost like we were on holiday and came back feeling refreshed and motivated.

I’m a big believer in seizing the moment … even the little ones … because it can help rejuvenate us and put a spiring in our step.

So here's a little reminder to leave a little room for spontaneity to sneak into your life.

Not every moment needs to be scheduled or productive.

Sometimes, it’s the unplanned things that give us the deepest sense of presence, connection, and renewal.

If you’re craving a reset, you might not need a big holiday or a full overhaul.

Maybe what you need is just to say “yes” to something that feels good in the moment.

Here’s to spontaneous joy and unexpected delights.

23/07/2025

This morning I was heading to the studio for my workout, but there was something about the light that stopped me in my tracks. It was one of those moments that calls for a change of plan. So I laced up my shoes and headed for the moors instead.

Through the bracken, across a stream, up a hill… I found a patch of bilberry bushes bursting with fruit. I had nothing to collect them in, so I cupped them in my hand - their purple juice staining my fingers.

It took me right back to childhood: being dragged out on summer evenings by my parents to collect bilberries. Invariably I’d drop the yoghurt pot I was filling because I was so distracted by the caterpillars and other little creatures around.

And it struck me - this is what wellbeing really is.

Not another to-do list. Not a punishing workout.

But:
Having the strength and energy to walk up hills and drink in the view

Enjoying a warm breeze on my face

Eating fruit I’ve just picked - no air miles, no additives, just deliciousness!

These moments are movement. They support our bones, lungs, heart, brain. They reduce inflammation. They calm our nervous system. They reconnect us.

And the best bit? I had bilberries with yoghurt and granola for breakfast! A sprinkle of nostalgia, and a hit of polyphenols.

This is what I want to share with you:
💛 A journey of discovery
💛 A deeper understanding of our mind, body & spirit
💛 The simple, powerful foundation of whole-body wellness: movement in all its forms

What brings you this kind of joy?

The Vitality Blueprint with Sarah Clough

24/09/2025

22/09/2025

18/09/2025

03/09/2025

02/09/2025

01/09/2025

29/08/2025

28/08/2025

27/08/2025

07/08/2025

04/08/2025

23/07/2025

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