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

05/11/2025

If you’re waiting for the ‘right time’ to put health into action you’ll probably never do it.

“Sometimes the only means of transportation is a leap of faith”

This quote is from my great friend Cyndi’s mum … a wonderful woman who was ahead of her time in many ways (she saw Maxwell Maltz of Psycho-Cybernetics fame speak live in the 60s…).

Sometimes we just have to do it (and as Cyndi herself says “How hard can it be?!” 😁)

So let this be a little reminder to take a leap of faith - no matter how small - and I can assure you the bridge will appear.

Please don’t talk yourself out of taking little steps which over time can create massive change.

💛 If you’d like a bit of support don’t forget to sign up for my FREE online event "Reset & Rebalance: The Live Lounge"1 8th November 6.30-8.00pm GMT (link in comments).

04/11/2025

We all know how important it is to look after our fitness and health but too often we put it off because there's so much confusing advice out there (...and we’re busy 😜!)

So I thought “What can I do to help?”

And (drum roll🥁 …) I’ve come up with something that, I believe, cuts through the B.S. and gives you a super doable way to get you from ‘knowing’ you should be doing something to actually taking action (and getting results that matter!)

💛 and It’s FREE!!

▶ ️Join me for Reset & Rebalance: The Live Lounge (because you need to be there live to really get the full benefit).

Over 90-minutes I'm sharing with you insider knowledge, actionable advice and a plan that works.
You’ll leave having already put some of the key pieces in place and know the steps you need to keep moving forward.

📅 Tuesday 18th November 6.30-8.00pm live and online so you can join from anywhere.

➡️ Click the link in the comments to sign up

👭Share this post with someone you care about ~ because life is easier and more fun with friends!

29/10/2025

I’ve been in Brighton the last few days enjoying blustery walks along the seafront, clear blue skies, catching up with dear friends, eating delicious food, drinking cocktails, and having lots of laughs.

Stepping away from daily routine has felt so liberating but the other thing that it’s done is trigger the release of an avalanche of neurochemicals - it’s kind of like having your own pharmacy in your brain.

The release of these neurochemicals is what I call getting your daily D.O.S.E. and they play a massive part in your mood and how you feel.

And they’re free. The warmth of friendship, being out in daylight and fresh air, exercise that exerts you, and having a sense of accomplishment.

Each one is triggered by different activities but all have their part to play.

→ Dopamine (Drive & Reward) influences motivation, focus, and pleasure. It’s triggered by anticipation, novelty and achieving goals.

→ Oxytocin (Bonding & Trust): Often referred to as the love hormone - deepens connection, safety, and empathy while reducing stress. It’s released with touch, eye contact, kindness, and heartfelt conversation.

→ Serotonin (Calm Confidence): Stabilises mood, confidence, and outlook; linked with daylight and rhythmic movement like walking, cycling, swimming.

→ Endorphins (Natural Lift & Pain Relief): Your body’s built-in “feel-good” and pain-buffer during physical exertion and laughter.

When you break it down it looks very much like how the people in the Blue Zones live their lives and something that I weave into The Vitality Blueprint.

It’s not rocket science. When you know what you’re doing, why you’re doing it, and how to actually put it into practice ~ It’s beautifully simple.🤍

So this is your reminder. - what are you doing to get your D.O.S.E?

27/10/2025

Someone recently asked me what motivates me to do what I do.

Honestly it’s because I feel so strongly that our health is the foundation to everything else we desire in life… our hopes, dreams, and aspirations.

And because I know that when women discover a renewed strength in their body, they discover an even greater sense of self. They not only feel stronger physically but mentally too - more confident and more courageous… more willing to challenge the status quo.

Those dreams they had put on the back burner… now become a reality.

On my Vitality Blueprint programme we have a ‘game’ we play called “Probable, Possible, Potential” - I won’t go into the details but ultimately it’s about getting people to voice their dreams and then set them in motion - after all surely for most of us the aim is to be strong, fit, and healthy so that we can live life joyfully and fully - whatever that looks like for each of us.

For Viv her dream was to go skydiving and raise money for MIND.

She really committed (showing up daily for herself) and worked on building her strength and self-belief… and her dream became a reality!!

I can’t tell you how proud I am of her, but I think that pales into insignificance when compared with how proud she is of herself.

That’s why I do what I do. ♥️

23/10/2025

Don’t get old and realise all you did was work.

Just before my mum died, with so much regret in her voice, she said “I wish I’d spent less time cleaning”.

It’s really stuck with me, but I think it’s something so many of us can be guilty of doing… putting off the things we’d like to do and focusing on the things we feel we “ought” to do.

What we do on a daily basis tells the story of our life - so don’t we owe it to ourselves to make sure each day includes at least something that makes us feel alive?

Nobody is going to remember how dusty the house is, how many meetings we had, or how many hours we spent doing admin … but they are going to remember us for how we show up in the world on a daily basis.

How we connect and engage with each other and bring warmth, compassion and fun into their life.

How we embrace opportunities, stay curious and choose joy - being the instigator rather than sitting on the sidelines wondering if anything will ever change…

So let this be a little reminder if you need it to:

• Make time to play. Play isn’t frivolous - it resets our nervous system, sparks creativity, and fuels energy.

• Celebrate friendship. Laughter and warm, honest conversations are medicine for the soul.

• Treasure your family. Protect them and love them unconditionally.

• Expand your mind. Read, learn, travel, explore - curiosity keeps you youthful.

• Train for the life you want. Build strength, mobility and calm so you can move freely, energetically and confidently. So you can say “yes” to every adventure.

Work matters. But so do joy, connection, curiosity - and a strong, resilient body that carries you through it all. 🧡

👉 Share this with someone you care about as a little reminder to make time for themselves.

22/10/2025

Something that is so precious but grossly undervalued by far too many people is our fitness, health and wellbeing.

Something truly amazing happens when we give ourselves the gift of time, attention, and a fresh start… when we move intentionally, breathe deeply, and nurture our bodies.

Suddenly we notice what our body can do when we give it a chance.

Our health is everything.

My sister died at 51, a dear friend at 39, a cousin at 60, and my sister-in-law at 56. Those losses are the reason I’ll never stop reminding women like you - and me - that our health is the most valuable thing we have.

They’re why I speak up for your health with love and urgency - so you can be there, hale and hearty, living and loving life fully with the people who matter most.

We make time for work.

We make time for others.

This is your reminder to make time for you… because when you’re feeling good, everyone you care about benefits too.

💫 I’ve put together a 14-day Reset and Rebalance Programme to encourage you to dip your toes in the water and discover for yourself how small daily rituals can transform not just how you look but importantly - how you feel. 🌿

It’s only £27 and could just change your life 🧡

Click the link in the comments for more details.

20/10/2025

Today is World Osteoporosis Day but I’m not here to throw stats at you - you’ve seen them - but I do want to tell a salutary tale.

At 39, I was diagnosed with osteopenia. My sister had been diagnosed with breast cancer so bone health slipped to the back of my mind. Honestly it didn’t seem important even though I knew my mum had struggled badly with osteoporosis.

At 49 I retrained as a Pilates teacher - and still didn’t give it much thought - so when I was diagnosed with osteoporosis at 58 it came as a shock (it shouldn’t have done... I had the perfect recipe: family history, endometriosis, late pregnancy, early menopause) . My world felt like it had come crumbling down and I suddenly felt frail and old.

I gave myself a good talking to 😆

I took stock and realised the small, consistent things I’d been doing - moving daily, weight bearing exercise, eating well, calming my nervous system - were protecting me.

What I’ve come to understand is that we have to be proactive; we can’t wait for things to happen. We know our bones start losing strength from around age 30 so why don’t we ACT?

Whether we’re marathon runners, sporadic exercisers, not active at all - we all need to get the fundamentals right: posture, movement, nutrition, stress reduction. When that’s in place, it’s like a pyramid - these strong foundations give us the freedom to do whatever it is we want to do. Our mind becomes our only limitation!

It’s like a pyramid: you build the right foundations - embrace strength and resilience - and you’re ready to embrace life!!

The 14-Day Reset & Rebalance Programme sets you up beautifully (£27).

Click the link in the comments ⬇️ to get it. Not sure if it's right for you? DM me and we'll chat 💛

29/09/2025

If exercise could be bottled, every doctor would be prescribing it.

Luckily the ‘pill’ is movement and the dose can be small, ‘taste’ delicious, take hardly any time to do AND there are no side-effects.

If you want:

Stronger bones ✅- exercise
Better sleep ✅- exercise
More energy and focus ✅ - exercise
Lower risk of chronic diseases (type 2 diabetes, cancers, heart disease, alzheimer's) ✅ - exercise
Stronger immune system ✅- exercise
A calmer, more resilient mind ✅- exercise
Enjoyment ✅- exercise

Truthfully - you don’t need a prescription. You just need a simple, effective approach that works with your body (whatever stage of life and level of fitness you are) and not against it.

Comment DAILY DOSE and I’ll give you access to THE WELL for 14 days free, so you can discover how powerful a daily dose of movement (wrapped up in love and care) can be.

This is THE online wellness space designed to help you build strength, energy, and resilience with short, simple practices that fit into real life.

Here's what you can expect:

→In 7 days you'll start to feel a lift in energy & mood.
→In 14 days you'll begin to notice feeling stronger, a greater sense of ease in your body, and wellness habits falling into place.

Email me sarah@thevitalityblueprint.com with DAILY DOSE in the subject and I’ll share all the details.

27/09/2025

As you know, one thing I feel quite strongly about is that we need to be continually pushing ourselves to do things we haven’t done before.

It can be a bit scary but that’s the whole point. If we stay in our lane, day in and day out, life tends to pass us by. We feel stuck in a rut.

But when we rev things up a bit, try something new, something magical can happen - and that’s exactly what happened for me yesterday.

I joined an amazing group of women brought together by @mrsbdoesmidlife.

For the virgin wildswimmers🙋, the beautifully humble gave us tips and gentle encouragement, and the next thing I knew I was swimming in 13C water surrounded by the staggering beauty of Crummock Water in the Lake District, in the company of 16 wonderful women supporting each other.

Thank you for being such fab company ... Enjoyed it so much I’m off again ….

Are you a wildswimmer or a virgin one like me?

#

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.

The Vitality Blueprint with Sarah Clough

05/11/2025

04/11/2025

29/10/2025

27/10/2025

23/10/2025

22/10/2025

20/10/2025

29/09/2025

27/09/2025

24/09/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category