The Vitality Blueprint with Sarah Clough, Moor Cottage Studio, Ilkley (2026)

17/01/2026

Having Body Confidence isn’t about how we look - it’s about how we feel.

It’s about feeling strong enough to carry heavy bags; run up stairs, or walk miles without giving it a second thought.

It’s about feeling confident to launch the business, join the class, book the last minute get-away, without having to worry about how you will cope.

Let’s be honest - It’s about knowing that you can trust your body because surely we all want a second act that sees us thriving, not sitting around complaining about our aches and pains and waiting for meals on wheels to arrive.

If you’d like to know how to build the sort of body confidence that means your second act will be awesome … and do it in a little as 10 minutes a day…I’ve got something for you

I’m sharing the exact framework I use at my free Body Confidence Blueprint event on Tuesday 27th January 6.30-8.00pm GMT as part of my free Live Lounge series.

Click the link in the comments and I’ll see you there (places are capped)👇

10/01/2026

I spent the most fabulous morning with a couple of people I feel so grateful to call friends. We walked and talked and laughed, relishing the blue skies, the ice sparkling on the frozen ground and above all the company.

It was uplifting and cathartic, invigorating and motivating and fun… it got me thinking:

How we spend our days reflects how we spend our life.

Who you do life with matters.

The right people don’t just lift your mood - they change your standards. They normalise looking after yourself, moving your body, eating well, resting properly, and not apologising for it. That kind of environment is rocket fuel for vitality.

Surround yourself with the people who lift you up; the people who are curious about life and other people. Who have a growth mindset - not one that focuses on lack.

Choose not to drip-feed your mind and body with drama, negativity & food that’s not nourishing. Choose inputs that make you breathe deeper, stand taller, think clearer.

Choose to move every single day. Choose to move in nature in the company of fabulous people = a total bonus.

Choose your inputs wisely...

Small actions repeated daily can move mountains.

Tag or share with the people who make your life bigger.

07/01/2026

A strong body isn't about vanity. It’s the essence of freedom.

The health of your body shapes everything - not just how you look but how you live.

If our foundations aren’t solid, everything feels harder - from getting out of bed to standing on one leg to put our socks on, crouching to open the bottom drawer without our knees creaking to hiking without our back screaming.

The health of your muscles, bones, and fascia are essential for everything from easy movement to all-day energy, inner confidence and even your mood.

Your body dictates how confident you feel saying yes to plans, how present you are in relationships, how you show up at work, your willingness to travel, try new things, to lead, to contribute and ultimately to your sense of purpose and joy.

When your body feels stiff, fragile, tired or “a bit dodgy”… life gets smaller.

You start negotiating with it and end up lowering your standards.

You end up settling … And I don’t think that’s what you’re here for.

The best time to fix the small stuff is before it becomes something that starts to take over your life (it will).

Good health, energy and confidence isn’t luck - it’s having a “system for living” that’s enjoyable (so you stick with it) and that works.

Hoping for the best isn’t a plan (honestly)… it’s like playing Russian Roulette with your life.

Comment FREEDOM and I’ll send you how to get started.

05/01/2026

The biggest shifts happening in wellness right now are not the ones you probably think…and most people will miss them:

👉 Taking ownership is replacing outsourcing.
People are finally clocking on to the fact that “keeping fingers crossed, hoping nothing goes wrong” isn’t a strategy. Proactivity beats reactivity every single time.

👉 Consistency beats complexity.
It’s not the perfect routine that changes your body - it’s the one you do every day. 10-20 minutes done consistently will outpace an erratic or “I’ll start Monday” plan every time.

👉 Nurturing routines are replacing punishing ones.
We’re moving away from workouts that leave you exhausted, inflamed, and sore for three days… and toward training that builds you up: strength, mobility, energy, confidence.

👉 The whole-body approach is winning.
Your body isn’t a set of separate parts - it’s like an orchestra of systems. When your muscles, movement, nervous system, recovery, and nourishment are in harmony… you don’t just “feel better” - you perform better - professionally, creatively, emotionally.

👉 The era of relying on a healthcare system at breaking point is ending.
Healthcare matters - but it can’t do your daily choices for you. The biggest power shift is people choosing to become the CEO of their own health.

👉 Midlife is a launchpad to bigger dreams, not the time to fade
It’s a time for reinvention, rebuilding and reinvesting in ourselves. It’s a new opportunity to stop shrinking life and start choosing it. A strong body and a resilient mind are the foundations.

If you keep saying you “don’t have time”… but you have time to scroll, to worry, to feel stuck, to feel flat - that isn’t a time problem.

It’s a priorities + identity problem.

Your health and fitness don’t run on motivation - they run on structure and action.
You don’t need a miracle - but you do need a few non-negotiables. You need a simple baseline you can hit even on the craziest of days.

This is the new era of wellness.

If you’d like a copy of “12 Habits That Can Change Your Life” comment “HABITS” to get instant access (BTW it’s completely free).

04/01/2026

Mala, my daughter, was home (all too briefly!) and she suggested that we make vision boards.

Having never done one before, it was fun.

The thing that struck me though is that whilst the adage (and the premise upon which vision boards are built) “where your mind goes your energy flows” is true - this is only part of the story.

Vision boards are a great tool for honing our ideas and setting the direction but dreams don’t become a reality until we take action.

Recently I was speaking to a room full of business women and I said that I am “an empowerer of dreams”.

I said that because I’ve made it my mission to help women build the strength, resilience and confidence in their bodies, and create the structure in their lives that allows them to turn their dreams into reality.

This year for me is focused on “expansion and growth” - business-wise yes, but also on a personal level - and part of that is about making my dreams happen… through having the right structure and prioritising the right daily habits.

If that’s what you want too, join me for a 14-day guided reset where I’ll support you with the building blocks that help you make your dreams come true - whatever they are.

It’s £47 and we start next Monday 12th January (comment RESET if you want to know more).

Hit reply and tell me your dreams for 2026 … even if you haven't shared them with anyone else yet … in fact especially if you haven’t.

Saying it out loud makes it real.

31/12/2025

Your choices have the power to change the world!

As 2025 closes, I think this is a great time to pause and celebrate ourselves… the real-life version of us

The one who showed up for our family.

Held space for our friends.

Kept going when the world felt way too heavy, gloomy or down right depressing.

Did the small things that kept our community bonded and together.

Because it would be easy to feel disheartened right now. But hidden amongst the doom-scroll, there are some genuinely hopeful things happening:

The EU is pushing climate education to the centre of action and schools are being supported to make it real.

Natural England reported progress through its species recovery work (150 struggling species supported and habitats restored).

Walking and hiking clubs boomed in 2025 (Strava even reported a sixfold rise in hiking clubs).

Japan hit a new record: 99,763 people aged 100+, and 88% are women - a reminder that healthy longevity is possible, and it’s shaped by what we do in daily life.

So as we move into 2026 we might not have brought about world peace but let’s celebrate the small (maybe seemingly mundane) wins.

The times you’ve been out for a walk and challenged yourself up steep hills; the home-cooked meals you’ve made that family and friends have enjoyed; the time you’ve carved out for yourself to restore your body and your mind. These are all wins worth celebrating and when you do this consistently you’ll start to notice a ripple effect happening.

We might not be able to affect change on a macro or global level but what we do on a micro level can create ripples, and those ripples can create waves that make a difference to the lives of others as well as ourselves.

What you do, how you live, what you say, positively or negatively impacts the people around you, so as 2026 rolls in, let's make a pact to bring more love, warmth, and joy into our world.

22/12/2025

I don’t believe we should let our world shrink as the years go by.

And I definitely don’t believe in accepting “OK”.

So in 2026, let’s set the bar higher. Let’s raise what we think is possible - and build a life that feels bigger, freer, and more alive.

Because good health shouldn’t be a bonus. It should be the baseline.

Two things shrink your life fastest when they’re left on autopilot:
low energy and a lack of confidence in how your body moves and feels.

These are the fundamentals - the absolute essentials. Everything else sits on top of them.

This isn’t about “getting by”.

It’s about feeling resilient, capable, and fully in your own body again - so you can flourish and thrive as you’re meant to do.

When your body is strong and your energy is consistent, your life doesn’t shrink - it expands… because you start choosing it.

That’s exactly what the 14-Day Guided Reset is about: getting the fundamentals back on your side, so you can choose the freedom and adventure you actually want.

We start Monday 12th January.

Imagine how different you could feel by 25th January. 💫

Comment RESET and I’ll send you the details. ⬇️

18/12/2025

Let me introduce you to Michelle because her story might feel a little bit like yours.

When Michelle first came to me, she’d had an accident and was in constant pain with her back which meant she’d stopped doing the things she loved, and she genuinely thought, “This is just my life from now on.”

No more riding her horse… even lifting shopping bags out of the car was too much and everyday life felt like wading through treacle.

Instead of throwing her into some brutal fitness regime, we did three simple things:

👉 Simple, short, precise movement sessions to rebuild deep strength and ease tension.

👉 Gentle nervous-system resets so her body could come out of “fight or flight” and actually start to heal.

👉 Small lifestyle tweaks - nothing extreme - to support her bones, joints, fascia and energy.

Most people think they need to go “all in” then after a few weeks either they lose momentum - because they’ve taken on too much and then give up… or they end up in more pain because they’ve not started with the foundations.

But if we work with the body, not against it, then it often responds far faster than you expect.

Fast forward, and Michelle did her first Park Run on her 60th Birthday and is back on her horse - loving every minute of being able to move with confidence again.

If you’re reading this thinking, “I’d love to feel like that again,” that’s exactly why I created the 14-Day Guided Reset.

It’s a gentle but powerful two-week reset to help your body feel safer, stronger and more mobile. The knock-on effect is more energy and better sleep…

We kick-off with a live 60-minute session on 12th January where I’ll walk you through the mindset and the method that have worked for women like Michelle to help “fast-track” your own success.

Join before 25th December and you’ll get £10 off - £37 instead of £47.

If you want your own “Michelle moment”, click the link in the comments and I’ll see you inside....

02/12/2025

If you've not signed up already, take this as a reminder to do so now whilst it’s top of mind.

“Design Your December, Define Your 2026”

WHEN: Monday 8th December, 6.30-8.00pm (UK time)
WHERE: on Zoom
HOW MUCH? Free 💚

It’s going to be fascinating, fun and full of the sort of things that can really change how you step into January and make 2026 the year you want it to be…

Can’t make it? Sign up anyway and you’ll get the replay… but come live if you can because that’s where the real results happen.

Click the link in the bio to join

30/11/2025

I don’t know about you but December seems to come hurtling upon me at such a rate each year and my initial reaction can be ….panic!! How the heck am I going to fit in hosting, celebrating, parties, work AND exercise and me-time???

Ah - but then I take a deep breath and remember “it’s OK” - it’s just another month with a few more extra sparkles thrown in.

That simple wellbeing routine that you’ve built up works because you can keep it up whatever life throws at you. That means December too.

But - so many of us treat December like a 4-week “health doesn’t count” zone, then hit January feeling like we’re starting from minus ten.

If you fancy doing December differently this year - protecting your energy, strength and sanity - without skipping the fun…

I’m hosting Design Your December, Define Your 2026 on 8th December – a 90-minute session on Zoom to help you create your December game plan, enjoy the fun and still arrive in January feeling lighter, clearer and in control.

December doesn’t have to hit “undo” on a year of looking after yourself… and you don’t (in fact shouldn’t) have to wait until January to “get back on track”.

Can’t make it? Sign up and you’ll get the replay.

💬 Click the link in the comments below to join - it’s free.

23/11/2025

This is the month so many people give up.

At this time of year we seem to mentally do a “fast forward”. It’s like we become tunnel visioned - and the thing that takes the biggest hit is our body.

Work gets frantic. Social things pile up. There are late nights, rich food, extra alcohol, sugar everywhere, and a kind of low-level hum of stress and we’re thinking "I'll just get through the next few weeks and then I’ll get back on track”.

Meanwhile sleep gets disrupted, joints feel stiffer, clothes feel tighter and our energy yo-yos like fairy lights with a dodgy connection - so we rely on quick “pick-me-ups" to get us through the days.

By January we're wiped out and having put our own health on the back-burner we feel like we’re starting from minus ten… and the whole “New Year, New Me” thing feels less like a fresh start and more like being dropped at the bottom of Everest with an enormous backpack to carry whilst wearing fluffy slippers.

You need to know this:

if you wait until January to start investing in your strength, your energy, your freedom... you’re already behind.

I’ve got the plan and a system to help ease stiffness, build strength, increase energy and help you feel great… no faff, no BS… just practical stuff you’ll enjoy doing.

📍 It’s 14 days.
📍 Takes 10-15 minutes a day
📍 Costs £27

Get a brilliant headstart on 2026

➡️ Link in Bio / comments

12/11/2025

Thank you for sharing this Keith Richards quote:

“Getting old is a fascinating thing. The older you get, the older you want to get!

I know for many people getting older is something they worry about. They're scared of losing their independence, their cognitive function declining, the illnesses that often accompany getting older like heart disease, type 2 diabetes, arthritis…

Getting older doesn't scare me. It used to though.

Growing up we had some aunts (Tootoo, Birdie, Hilda… ) and they were OLD.

They didn't get down on the floor and play with us, they didn’t engage with us, they dressed “old”, walked “old” and talked “old”.

No wonder I was scared - it didn’t seem like a whole heap of fun.

Why the shift?

Through the work I do, the research I’ve done, the literature I’ve read, and my own personal experience I now know (and the science is compelling)...

Movement is one of the strongest ways to slow down the ageing process - and we’re not just talking physically but mentally too.

So to echo Keith Richards - The older I get, the older I want to get because I know that over 90 % of how I age is down to me.

Want to join the Keith Richards' tribe?

I’m running a FREE online event Tuesday 18th November 6.30-8.00pm (UK Time) where I’ll be sharing actionable information and helping you walk away with a plan that puts you back in control of how you get older.

The choice is yours - invest in your health and look forward to getting older.

Ignore it and accept the inevitable decline.

Click the link below to sign up ⬇️

The Vitality Blueprint with Sarah Clough

17/01/2026

10/01/2026

07/01/2026

05/01/2026

04/01/2026

31/12/2025

22/12/2025

18/12/2025

02/12/2025

30/11/2025

23/11/2025

12/11/2025

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