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

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?

17/07/2025

One thing (of many 😆), I know I can be guilty of, is sabotaging my own best efforts. I know I should / could do the workout / not have that glass of wine… but it’s so easy to get in the way of myself… and it’s sooo frustrating!

I know I don’t want to lose my independence.

I don’t want to be weak or infirm.

I don’t want to be susceptible to illnesses and I’d hazard a guess that just about all of us, deep down, really want to feel strong, mobile, and free in our bodies… for the rest of our lives.

So where's the disconnect?

It’s our subconscious mind which can do a mighty good job talking us out of doing the things we know we need to do.

Not because we don’t care - but because our subconscious mind is brilliant at talking us out of it. It does this because it believes that it’s keeping us safe (it’s still working on the premise that we need protection from things like sabre tooth tigers, famine, cold).

We know (our conscious mind knows) we should do that workout / go for a walk / not grab an extra large glass of wine at the end of a hard day, but our subconscious comes right back with…

“I know we should … but … I’m too tired / too busy / not in the mood / it’s raining….”
Sound familiar?

The truth is that we have to play ‘hard-ball’ with our subconscious mind… show it who is boss.

Our subconscious isn’t our enemy. It just needs a bit of retraining.

Repetition. Consistency. Kind discipline … That’s how we build habits that stick.
Being aware if our subconscious mind is trying to talk us out of doing things that would benefit us.

It’s about noticing when those excuses pop up.

Pausing…And reminding ourselves who’s in charge.

…If you haven’t heard me talk about the Captain and the Crew I’ll share that with you another time 🥰

16/07/2025

Friday. 30°C. Sweat dripping. And a permanent grin on my face!

I tried Padel tennis for the first time - and absolutely LOVED it, despite the fact I kept missing the ball 🤦

The point I want to make is that I move and exercise everyday not to sculpt or shrink myself… but to expand.

To be able to say yes to life.

To challenge myself in ways that bring JOY - not punishment.

This is something I believe so deeply. Putting a little bit of effort in each day rewards us 10 fold (or 100 fold!)

It gives me the confidence to try something new. It doesn't matter that I’m not a pro - I can laugh that off (hey even Nadal started somewhere).

It doesn’t matter at all. What does matter is that I challenged myself and had so much fun and didn't feel held back by my body in any way.

That’s what I want for you - for all of us!

To not let our body hold us back from moments that fill our soul.

This isn’t about perfection.

It’s about freedom. Vitality. And living life on our own terms.

Because when you build strength from the inside out, every invitation life throws your way becomes a “maybe I’ll try that” instead of a” no, I can’t”.

DM me if you’d like to find out how to build the strength and confidence to say YES more often 🥳

PS - I've just rebooked!

10/07/2025

The older I get the more I realise that our health is our most precious resource.

We can’t delegate it.

We can’t outsource it.

And there’s no magic bullet that will take care of it for us.

But the brilliant truth is that we don’t need to be perfect to make a powerful change.

We just need to start.

When we feel stronger, more energised, more balanced it changes everything!

Not just how we move, but how we show up in our life.

We become more present, more creative, more open to joy and possibility.

That’s why I created THE WELL.

Not as a “fitness program,” but as a sanctuary … a space to reconnect with your body and reclaim your energy, one small step at a time.

💛 If you’ve been putting yourself at the bottom of the list, maybe now’s the time to try something different.

Join me on zoom at 10am BST tomorrow (Friday 11th July) for a behind-the-scenes look and discover just what’s inside THE WELL and how it will work for you.

PLUS - You can explore The Well free for 7 days — no pressure, no hard sell. Just a gift to yourself.

09/07/2025

So what happens when you walk away from something that’s brought you joy for over a decade?

You create something even bigger of course!!

Something that brings your life’s work and philosophy together in one powerful, practical space. Something that can touch more lives, in more places, in more meaningful ways.

Introducing … drum roll please 🥁! …

THE WELL - my new online home for movement, breath, and whole-body vitality.
A space that reflects everything I believe in:

That fitness isn’t about abs or aesthetics.

It’s about building the strength, energy, and resilience to live life on our own terms … to hike, dance, travel, laugh and play with confidence.

It’s about freedom.

THE WELL takes a holistic, sustainable approach that blends movement, breathwork, nervous system support, mindset and more to help you feel strong, balanced, and fully alive.

✨ This Friday (11th July) at 10am, I’m hosting a free live session to show you all about it and how to use it in a way that fits your real life (not someone else’s version of it).

You’ll get a behind-the-scenes look + how to use it in real life to feel your best again.

🎥 Curious? Come join me live ... See what’s inside. Feel the difference. Ask questions. Get answers.

Click the link in the comments to join me live on zoom 10am this Friday 💚

09/07/2025

After 13 years of teaching daily live classes - I’ve made a big decision (and a hard one) - I’ve stopped.

Not because I’ve fallen out of love with it - in fact far from it.

But because life keeps reminding me, very clearly, how precious time really is.

In the past few years, too many friends and family members, including both my sister and, 9 days ago, my sister-in-law - have passed away … far too young.

It’s made me stop and reflect. And it became impossible to ignore the message:
Life isn’t something to be postponed. It’s something to be lived.

So I made a big decision…

To create more freedom, more space, and more opportunity for myself BUT also to find a way to keep serving, inspiring, motivating, and supporting others in a way that is still deeply aligned with my values.

I know that what so many of us truly crave is more flexibility, more structure, more support … and more simplicity in our lives.

This isn’t the end. Stay tuned because this is just the beginning…

15/05/2025

It’s a wrap!

This week I led a beautiful group of women through my 3-Day Body Reset & Rebalance Challenge, and even in just three days, the change in energy, outlook, and body awareness was wonderful to see.

We focused on simple, science-backed habits that improve every system in your body - without overhauling your life. And then I encouraged them to implement one thing over the next 24 hours (after all … transformation can’t happen without action!)

One of the most popular activities was taking a brisk morning walk.
No phone. No pressure. Just movement and light to reset your brain and body (your circadian rhythms).

The shift in energy, motivation, and clarity has been remarkable.

A brisk walk works affects not just our muscles and bones, but it affects every system in the body.

And one thing it does is stimulate BDNF (Brain-Derived Neurotrophic Factor). This is a protein that helps you learn faster, improve your memory, think more clearly, and it primes the brain for problem solving.

So … if you’re running a business, a team, a household, or you just want to feel better day-to-day … when we put it on repeat, this is the kind of change that really adds up.

04/05/2025

The countdown is on!!!!

The next 3-Day Body Reset & Rebalance Challenge starts in 7 days time...

In just 1 hour each day you'll gain a greater understanding of what's really going on in your body, learn how to restore your energy, and discover simple movements that change everything.

You'll walk away with a plan to move better, feel stronger, and take charge of your health...

And it's FREE!!!!

28/04/2025

We learn by observation.

We learn by watching what our parents, grandparents, teachers, and older siblings do.

In fact, around 90% of our subconscious thoughts and beliefs are formed before we reach the age of 7.

The trouble is, the narrative we absorbed about getting older was often skewed...
To me, growing up, my granny seemed ancient at 60! (And she probably thought she was too!)

If the people we grew up around weren’t active or vibrant beyond a certain age, that became our internal blueprint for what “getting older” looked like.

So - I believe we have a duty to younger generations - to show them by example how getting older can really be:

We have the power - right now - to rewrite that story.

To show a new generation (and ourselves) that getting older is just another chapter in life’s rich tapestry… and that chapter can be full of movement, energy, and possibility… because getting older doesn’t mean we stop dreaming.

It’s up to us to lead by example. To show that by doing ‘the work’ every day, life doesn’t get more limited as we get older - quite the reverse - because with age comes experience, resilience, and strength… and less angst about what others think!!

Let's age with attitude!

So tell me - on a scale of 1-10, how are you doing in showing younger generations what’s possible?

(1 = Errr… work in progress 😵‍💫; 10 = “Pass me my cape, I’m rocking it! 🔥)

26/04/2025

We SHOULD be celebrating getting older! We should be proud of the years we’ve lived - not feel we have to hide them.

Having just celebrated another birthday this is something I believe in so deeply… But there’s a caveat…

Your chronological age (the number of candles on the cake) is something to honour.

Your biological age - which is the true health of your cells, bones, muscles, brain, heart, lungs - should be at least in line with your chronological age, and ideally, lower.

Your biological age needs to be worked on daily because it is dictated by the things we do each day:

✅ How we move our bodies

✅ What and when we eat

✅ How we manage stress

✅ The quality of our sleep

✅ The quality of our relationships

✅ Staying curious and having a sense of purpose.

Focus on the little things you do each day and you build health at the cellular level; you stay strong, vibrant, resilient.

It’s time we change the perception of age for younger generations too:

Ageing isn’t something to fear. It’s something to LIVE for.

Every decade brings new opportunities, just as it brings challenges... (yes even in your 20s)

Life is what we make it - and vitality is something we create, every day.

Own your age. Protect your health.

The Vitality Blueprint with Sarah Clough

07/08/2025

04/08/2025

23/07/2025

17/07/2025

16/07/2025

10/07/2025

09/07/2025

09/07/2025

15/05/2025

04/05/2025

28/04/2025

26/04/2025

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