It's Got Pockets

Back in 1997, a little essay called “Advice, like youth, probably just wasted on the young” was published in the Chicago Tribune.

 It was later turned into an unlikely global hit by the one and only Baz Luhrmann and “Wear Sunscreen” became a rite of passage for an entire generation.

It was oh so wise, weirdly soothing and just the right amount of bizarre. It was the rules we ignored.

As NME put it:

And it was.
A tune.
A moment.
A collective nudge to live better and also, wear SPF. Which obviously most of us ignored.

So what else could I do 28 years later but bring it up to date (badly). It will never be on the set list for Glasto but might bring a smile to your face. 

This is my homage to that moment, this is the commencement speech for the generation as we stand today. 

Not the fresh-faced graduates. But the women who (maybe) were those graduates once… and are now entering their sequel season.
Or, as I like to call it: your fck-you season.

It will never be a pop landmark, nor probably feature in any commencement speech; however...

"Ladies of the class of the 1980s, you are still not as fat as you think you are."

If I could only offer you one piece of advice for this next season of your life, it would be this. 

Start now. 

Don't wait for the right time, the right weight, the right level of confidence. 

Just begin. 

All my advice has no more basis, more reliable than my own lived in sweary experience. ; )"

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...

In this episode of It’s Got Pockets, I sit down with the force that is Stacey Copeland - history-maker, changemaker, former professional boxer and England footballer, broadcaster, coach and founder of the brilliant charity, Pave The Way.

From being told she couldn’t box because she was a girl… to becoming the first British woman to win the Commonwealth title in boxing… Stacey’s story is full of grit, heart and fierce determination. 

But this isn’t just about sport. It’s about what happens when someone refuses to let stereotypes, pressure or grief define them - and instead decides to lead from purpose.

We talk about:

• Her fight to belong in the world of sport
• The mental toll of retirement and reinvention
• Why we need to stop telling boys to “man up” and start asking better questions
• How to manage pressure, nerves and the noise in your head
• The real reason women (and men) are marketed to feel ‘not enough’
• Her belief that we’re already resilient - we just need to remove the shit that gets in the way

Stacey shares candidly about the highs and lows, including how her sporting mindset now helps her show up in life - and how her charity, Pave the Way, is helping the next generation challenge gender stereotypes and access their full potential, regardless of identity.

This episode is raw, honest and, frankly bloody brilliant.

Whether you're battling nerves, fighting to be seen or figuring out what the next chapter looks like - this one is for you.

🎧 Take a breath. And listen in.

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...

This episode is for the woman who’s done the graft, held the sky up, made the tea, fixed the mess and forgotten what she actually wanted.

You know what the real plot twist is?

You finally choose you.

Not the noisy reinvention. Not the performative hashtag blessed post. Not the shiny detour that looks good on paper but feels like wearing someone else’s shoes.

This is the quietest rebellion of all - self-intention. Choosing your energy. Choosing your peace. Choosing your own fabulous self without explaining it, justifying it, or earning it.

In this episode of It’s Got Pockets, I’m pulling back the curtain on the moment that changed everything for me (and for so many of my clients). The moment you stop saying “I have to” and start saying “I choose to.” That’s where the real shift happens - in your brain, in your body, in your business, and in your life.

We talk:

• Why “I have to” drains your brain - and “I choose to” rewires it.
• What self-intention really means (and why I’ve ditched the term self-care).
• How your brain evaluates effort vs reward — and how to hack it for joy and purpose.
• The myth of catching up and the freedom of living aligned.
• And yes, even the emergency knickers get a shoutout. Because we keep it real.

So here's your invitation (no permission slips required):

 🔥 What would choosing you look like this week?

Drop me a message — I’d bloody love to hear it.

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...

Well, this one’s a blink stinking belter.

I had the absolute pleasure of chatting with Jennifer Cox - psychotherapist, bestselling author of Women Are Mad and someone who gets it on a soul-deep level. Her book has been flying off the shelves (and rightly so), because it’s finally saying what so many of us have been feeling for years.

We’re mad. And not because we’re hormonal, irrational or overreacting.  We’re mad because it’s all been on us for too damn long.

In this episode, we get right into the real stuff:

• The rage that lives in our bodies and why it needs a release
• That "WTF have I done?" moment in early motherhood
• The lonely hell of midlife, menopause and mental load
• The silent toll on women during Covid (and why no one's talking about it enough)
• And why talking about our anger isn’t dangerous - it’s necessary

We also laugh (a lot), swear (obviously) and talk about everything from kids who won’t make their bloody beds to how powerful it is when women stop gatekeeping and start lifting each other.

Jennifer’s six-word legacy?
 “Make the world better for women.”
 

And honestly, same.

This isn’t an episode about staying angry. It’s about what happens when we finally let it out, stop apologising for feeling it and use it to build something better - for us, our daughters, and everyone coming next.

If you’ve ever shouted at your kids and then cried in the kitchen corner…
If you’ve ever wondered why you have to do it all and still feel guilty for dropping a ball…
Or if you’re just flat-out tired of holding it all together - this one’s for you.

🎧 Give it a listen. And then go buy her bloody brilliant book.
 

We are not broken. We are just done being quiet.

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...

Ever had a moment where life sideswiped you and you thought, “Well, that’s it then. That was my chance”? Where you thought "Is this it?" Where the plan you had came to a big fat, hard stop and you rocked in a corner wondering what the actual feck you are going to do now?

Same.
And this episode? It’s a reminder that that moment is often the start of your real comeback. It's the plot twist that will become your power card.

This week on It’s Got Pockets, I’m sharing the story of one of my incredible clients who got completely blindsided at the top of her game - boardroom level, high-flying - and instead of spiralling (after some serious swearing), she looked me dead in the eye and said:

"I'm planning the biggest fck you I can think of… the success of me."

Mic Drop Moment. 

In this solo episode, I’m diving into:

• Why Plan B (or C, or D) is not failure - it’s often freedom, the chance to reset that you never knew you needed
• The psychological impact of “goal grief” and how we reset with intention
• How to use The Inner Edge™ of goal-setting to craft your next chapter
• The questions every woman needs to ask to build self-authored goals
• AND why there’s no bloody sell-by date on success (and the science to prove it)

And I get real about my own plot twists too - from marriage breakdowns to business pivots, mid-menopause meltdowns to the fck-it years that followed the loss of a bloody brilliant friend. 

This one is for the woman who’s rebuilding.
For the one whose plans went up in smoke.
For the one who’s burnt the vision board and is building something better - on her terms.

No more proving yourself.
This is about backing yourself. 

This is your sequel season.

🎧 Hit play now if you’re ready to rewrite the rules, reignite your fire and plan the success of you.

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...

Right then. Let’s talk about clothes but not the “what’s trending on Instagram” kind. I’m talking about the kind of clothes that hold your hand on a hard day, remind you who the hell you are when you’re wobbling and walk you into the room like you’ve already claimed your seat at the table. The power of clothes is huge, dressing for our day can absolutely help us claim our power - especially if it's a dress or trousers with pockets obviously. 

In this episode, I sit down with the bloody brilliant Abbey Booth, award-winning personal stylist and founder of Stories with Clothes. We go way beyond outfit inspo; this one’s about identity, confidence, emotional anchors and what the hell to do when you look in the mirror and think, “I don’t know who I am anymore.”

We talk red bras, power rings, wearing the shorts and why that pair of knickers might matter more than your to-do list. Abbey shares how style isn’t fluff it’s self-care. It’s psychology. It’s permission. And how we use clothes as a tool to step into the next version of ourselves, especially in this season of becoming.

We also call out the absolute state of women judging other women (especially online), and why showing up in your full, unfiltered self is the most radical act of confidence you can give yourself.

Whether your wardrobe’s full of stretchy waistbands and self-doubt or you’re halfway to reclaiming your fire — this episode will remind you that how you dress can be the first tiny-but-mighty step toward showing up for yourself again.

Because sometimes, becoming her starts with wearing the bloody dress with pockets of course.

Listen now if:

• You’re navigating a body that feels different and a wardrobe that no longer fits who you are (literally or emotionally).
• You’re ready to stop dressing for who you used to be — and start dressing for the woman you’re becoming.
• You need reminding that you’re allowed to take up space, be seen, and feel flipping fantastic doing it.

Heads up: there’s swearing, truth bombs, and absolute gold. You’ve been warned (and invited in).

Mentioned in this episode:

• Stories with Clothes by Abbey Booth: you can find out more about Abbey HERE
• FoundHer Fire: For women ready to be seen, heard and celebrated. The membership society for the woman you are becoming. Message me for how you can apply to join.

Takeaways:

• Style is a form of self-care that empowers women.
• Dressing from the inside out enhances confidence.
• Outfits can act as supportive friends during tough times.
• Acceptance of body changes is crucial for self-love.
• Understanding body shape helps in dressing comfortably.
• Community support is key for how we show up.
• Women can be the harshest (and meanest) critics for other women. 

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...

Well, hello, hello, hello and welcome to this episode of It’s Got Pockets.

Let me tell you straight I’m feeling proper ranty.
I’ve had it up to here with the shoulds:
I should be further along.
I should have a five-year plan.
I should be getting up at 5am to “nail the day” and “slay my goals.”

Bollocks to all of that.

This episode is for every woman who’s felt like she’s doing it wrong because she’s not scaling a seven-figure business in Bali while sipping sangria on a swing. (Side note: I’ve been to Bali. It’s mostly sweaty instagrammers taking selfies by waterfalls ruining any sort of boho life.)

This epiosde introduces my Anti-Goal Commandments.
A no-BS guide to chucking the shoulds, burning the blueprint and doing business, life and leadership your way.

We talk:
 🔥 Why ‘should’ is a stealth saboteur that messes with your brain (and how to take your power back)
 🔥 Why I’m officially done with the term boss babe (and don’t even get me started on ‘vibes’ and 'slaying' anything)
🔥 The actual science behind why 5am wake-ups can do one
🔥 Comfort, knickers, cognitive flow… yes, really
🔥 Why growth doesn’t need to feel like punishment
🔥 And why I’m placing my f*cks very intentionally these days

This isn’t about being anti-ambition. It’s about being pro-you.

And choosing what you want by working out first what your don't want - hello anti-goals.
 I want Fridays off.
 A hot brew.
 A brain that isn’t in fight-or-flight mode 24/7.
 And a business and life that feels like mine.

If you’re nodding along and thinking “YES, THIS,” then come and find your fire with me inside the FoundHer Fire Society - the invite only society for women who are not done yet and are damn well ready to do it on their terms.

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...

This week on It’s Got Pockets, we’re cracking wide open the truth about resilience, ambition and what it really takes to lead your life when the odds are stacked against you.

I’m joined by the phenomenal Lesley Robertson — lone parent, charity founder, businesswoman, and walking proof that adversity can become your rocket fuel.

In this episode, Lesley shares how she went from being dismissed, denied and downright overlooked… to building an award-winning organisation that’s eradicating child poverty, running a social enterprise café, creating a product line in Asda and supporting thousands of families across Scotland - all while raising her son solo and redefining what success really looks like.

We talk:

• What real ambition looks like (and why women are still apologising for it)
• The brutal reality of lone parenting while building a mission-led business
• Why charity should never mean shame
• What role modelling looks like in the trenches - and how her teenage son is now launching his own brand
• The quiet damage of performing strength… and the radical power of vulnerability and connection
• Why trust, tea, and remembering someone’s name matter more than any whiteboard strategy

Lesley doesn’t sugar-coat a thing - and that’s what makes this conversation so powerful. This one is for every woman who’s ever been told she can’t, who’s had to hold it all up alone, and who is ready to turn her own plot twist into purpose.

Ready to stop performing and start leading from the inside out?
Join the women doing just that inside FoundHer Fire. Because this is your season - not for starting over, but for rising up. 

Drop me a message if you would like your invitation to join FoundHer Fire - the membership society for women who are not done yet. Not done leading. Not done growing. Not done making a bloody impact - but ready to do it differently.

This is where always on women drop the mask, get real and reignite their next chapter with powerful coaching, peer support and zero fluff.

It's a space where experienced, high-performing, always-on women with real lived-in expertise could connect, grow, and lead without compromise. Where we take the mask off and have conversations that count without competition, where gate-keeping (and cockwombles) are definitely not allowed.

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...

This one’s personal. And if you’ve ever found yourself rage-fluffing garden cushions while your other half chills out watching telly, then it’s personal for you too. Because it turns out rage fluffing is a thing.

In this episode of It’s Got Pockets, I’m diving headfirst into the reality of mental load — the invisible, exhausting, relentless labour that so many of us carry without recognition. Not just the doing, but the bloody thinking about all the doing. The planning, the prepping, the remembering, the emotional caretaking. All of it.

It's an overshare episode full t'brim of my fabulous gorgeous garden gathering – which was, in reality, also a masterclass in logistics, multitasking, and emotional labour. From jet-washing patios and managing party prep to sorting family logistics, football matches, lost car keys and a gluten-free BBQ tray... I was spinning all the plates, with barely a nod to the weight of it.

This one is all about:

• What mental load really looks like behind closed doors
• Why it’s not just physical work, but emotional and cognitive overload
• How we get caught in the trap of “I’ll just do it myself”
• The gender gap in domestic life (and why it still matters)
• The guilt, the resentment, the exhaustion — and what to do with it

I also talk about the bittersweet reality: sometimes we love doing it. We’re good at it. But it still costs us — our clarity, our calm, our creativity, our Inner Edge.

So this is your permission slip to drop some of that weight.
 To stop performing your rest.
 To stop holding up the sky.

Because your energy is not infinite.
 And your worth is not tied to how well you carry it all.

Let’s talk about what we can let go of, what we can name, and how we can finally reclaim a bit of peace.

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...

From the House of Lords to Finding Her Fire in Manchester: The Power of Showing Up and Starting Again

In this episode, I’m joined by the blinking brilliant Helen McHugh — former Labour Party strategist, Northern Power Women nominee, and now founder of her own business. And one of the nicest humans you'll meet.

Helen shares her journey from growing up in a political family to stepping into the corridors of Westminster — and the challenges she faced as a woman in a very male-dominated environment. We dig deep into what it really takes to find your voice when the rooms you walk into feel built for someone else.

We talk about her early days and how she forged her career — from getting on a bus to London with nothing but determination to walk the corridors of Westminster, to surviving (and thriving) behind the scenes of political campaigns. Helen reflects on purpose, ambition, and the emotional resilience needed to keep showing up — even when the wins were few and far between.

You’ll hear about:

• Building self-worth after a career defined by "keeping the show on the road" for others
• Her favourite Prime Minister
• The messy, brave transition from politics to entrepreneurship (spoiler: no grand plan, just grit)
• Why advocacy and genuine support among women matters more than ever
• How becoming a parent shifts your lens on ambition, legacy, and leadership
• The often underrated superpower: being nice — and why niceness and leadership belong together
• The power of looking beyond immediate challenges to the wider possibilities waiting for you

This is a story about starting again, backing yourself, and finding your fire after years of playing it small for other people.

And yes, in Helen's words, "Niceness is so underrated, isn't it?" (I couldn’t agree more.)

If you’ve ever felt like you’re rebuilding yourself while building your next chapter, this conversation is going to help you decide where to place your f&cks to give.

Links + Mentions:

• Follow Helen on LinkedIn
• Mahler’s Resurrection Symphony (Helen’s go-to when she needs to reset)
• Northern Power Women Awards

Pockets of Gold:
✨ "It’s nice to be important, but it’s more important to be nice." — Scooter (via Helen)
✨ "You are someone your children — and your future self — are watching. Make it count."

Sarah is the founder of FoundHer Fire; a women in business membership and community. She is also the author of The Human Scaffolding System - the personal operating system for cracking on, on purpose.

FoundHer Fire provides coaching, peer intelligence, expert input, practical development and real-time support in one ecosystem, so the woman behind the job title, behind the business has somewhere to strengthen her clarity, courage, confidence and energy while she is still doing the job, running the business and managing everything else around it.

And why now? Because the environment these women are leading through keeps asking more of them. Change, uncertainty, restructures, business transformation, career transitions and the collision of work with life load do not arrive one at a time. Capable women compensate for a long time, which can make the cost almost invisible until something gives, they disengage, reconsider what they want or decide they would rather take their experience somewhere else. FoundHer Fire gives them scaffolding before that point.

Find out more about me and how I can work with you:

• On LinkedIn
• On Instagram
• On FoundHer Fire
• Or drop me an email sarah@sarahknight...