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 membership space for experienced women in business who know real success isn’t just about strategy, it’s about self; a place, a space, a community where women find their fire, for women who aren't done yet and who are ready to write their own rules of success. Sarah also co-founded The Plot Twist (un)Awards, celebrating female founders and women smashing through glass ceilings with purpose, passion and joy.

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

• On LinkedIn
• On Instagram
• On the Web
• Or drop me an email sarah@mindthegap.academy

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 membership space for experienced women in business who know real success isn’t just about strategy, it’s about self; a place, a space, a community where women find their fire, for women who aren't done yet and who are ready to write their own rules of success. Sarah also co-founded The Plot Twist (un)Awards, celebrating female founders and women smashing through glass ceilings with purpose, passion and joy.

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

• On LinkedIn
• On Instagram
• On the Web
• Or drop me an email sarah@mindthegap.academy

No women I know of a certain age is ever lazy. There's way too much to do. Most women of a certain age are blinking tired - tired because you’re holding the sky up and have been doing for blinking years; fixing it all, constantly scanning on high alert for danger ready to make it all go away.

This episode of It’s Got Pockets is for every woman who’s thinks she just needs to “manage her time better” while simultaneously being the backbone of her business, her home, her family, her life and somehow trying to smile through it all like she’s not running on fumes.

This one’s is about that thing we talk about a LOT; ENERGY. Your real currency. The very thing that’s being nicked left, right and centre without your permission - the thing you're giving away and not replenishing.

These last few weeks I’ve been deep in it. Caring for ageing parents. Still parenting adult kids. Running a business. Trying to hold the sky up with one hand and make tea with the other.

And what I’ve realised is that you don’t need to give more. You need to give to you.

In this solo episode, I’m peeling the mask off and talking real talk about:

• Why energy management is the secret sauce (not that bloody 5am club)
• The truth about what happens when you stop holding it all
• The emotional toll of being “the strong one” (spoiler alert: it’s exhausting)
• How I gave myself permission to not be everything to everyone
• My favourite tool for getting your spark back (the Energy Audit – and yes, I’ll send it to you for free)

Plus a few tales of laundry piles, cereal dinners, and why no-one in my house is currently allowed to ask what’s for tea.

This is for the women who are done performing. Who are done burning out to prove their worth. And who are ready to protect their fire like the precious bloody asset it is.

✨ There’s no medal for martyrdom.
✨ You don’t need to earn your rest.
✨ And the sky doesn’t fall when you take a day off.

So if you’ve been feeling a bit “meh,” a bit hollowed out, a bit like shouting “leave me the f&ck alone!” … lean in. Take a breath. You don’t have to do it all. You just need to do you, for once.

Want to know how to map your energy and start feeling like you again? Drop me a message for the FREE Energy Audit. No catch. Just something powerful to stick in your back pocket.

And if you're ready to go deeper — to stop surviving and start thriving —
Come join me inside FoundHer Fire.
It’s the coaching collective for women like you: experienced, ambitious, absolutely done with burning out in silence.
We don’t do hustle. We do inner edge.
Because this isn’t about proving your worth — it’s about backing it.

You’ve got this.
And I’ve got you, you bloody brilliant woman of a certain age who is f&cking done running on fumes.

Sarah is the founder of FoundHer Fire—a membership space for experienced women in business who know real success isn’t just about strategy, it’s about self; a place, a space, a community where women find their fire, for women who aren't done yet and who are ready to write their own rules of success. Sarah also co-founded The Plot Twist (un)Awards, celebrating female founders and women smashing through glass ceilings with purpose, passion and joy.

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

• On LinkedIn
• On Instagram
• On the Web
• Or drop me an email sarah@mindthegap.academy

Host: Sarah Knight
Guest: Alison Humphries — Award-winning NED, strategic advisor, truth-teller and woman who’s been there, built that, and still shows up with receipts.

In this episode, I sat down with Alison Humphries — and let me tell you, this woman came ready with 30+ years of hard-won wisdom, boardroom lessons, and real-life grit.

She’s grown a £100 million business, sold it, raised four kids, survived the era where women were told you can have it all — but only if you act like a man — and still has the fire to tell it straight.

We talked about:

• 💼 What it really takes to run a business while raising a family (spoiler: it’s not balance, it’s boundaries and blunt truth)
• 👩‍⚖️ Why she hid being a mum in the workplace — and how far we’ve come (but not far enough)
• 💣 The cost of “doing it all” and how that lie nearly burned out a generation of women
• 💰 The moment she stopped playing small, doubled her rates, and changed the game
• 📈 Building a business today vs. 20 years ago — and what she’d do differently from day one
• 🧠 The policy shifts that changed the game for working women — and why we need to stay loud
• 🔥 Why being good isn’t enough if you’re not valuing yourself accordingly

There’s no fluff in this one. It’s honest. It’s raw. And it’s a reminder to every woman listening that your value doesn’t need to be justified — it needs to be owned.

And when Alison dropped her six-word memoir at the end? I got goosebumps:
“Always keep learning. Change is constant.”

This one’s for you if:
You’ve ever felt like you’re running a business, a family, a household, and your sanity — and still asking yourself, Am I doing enough?

Let me say it clearly: You are. But if you’re not backing yourself properly, you’ll burn out before you break through.

So pull up a chair. We’re getting into it.

Links & Resources:
👉 Connect with Alison: LinkedIn – Alison Humphries
👉 More about Recruitment Leadership: recruitmentleadership.co.uk

Loved the episode?
And if it hit home — I'd bloody love you to leave a review, share it, send it to that friend who’s doing it all and forgetting herself in the process.

🎧 This is how women find their fire, find her, and keep her.

Sarah is the founder of FoundHer Fire—a membership space for experienced women in business who know real success isn’t just about strategy, it’s about self; a place, a space, a community where women find their fire, for women who aren't done yet and who are ready to write their own rules of success. Sarah also co-founded The Plot Twist (un)Awards, celebrating female founders and women smashing through glass ceilings with purpose, passion and joy.

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

• On LinkedIn
• On Instagram
• On the Web
• Or drop me an email sarah@mindthegap.academy

This one’s for every woman who’s ever been told to bounce back, build character through trauma, or just be strong—while quietly holding the world on her shoulders.

In this solo episode, I’m swinging open the emotional doors and chucking one of the most toxic phrases straight in the bin:
👉 “What doesn’t kill you makes you stronger.”
Nah. Not today, Doris. Get in the bin.

Here’s the truth:
🧠 Trauma doesn’t automatically gift you wisdom.
💥 Adversity isn’t your coach.
🔥 And strength? It isn’t always the answer.

What you really need is to be better resourced, not just tougher. I’ll show you how your inner edge—your grounded strength, clarity, and recovery rituals—can help you lead, live, and love without constantly white-knuckling it through life.

You’ll hear:
💬 The emotional toll of “keeping it together”
🛠️ The six domains of real resilience (not wellness-washed BS)
❤️‍🩹 Why recovery is the missing piece in the resilience puzzle
💡 What to do when life shakes you to your bloody core

We’re not performing strength here. We’re reclaiming energy, clarity, and calm. And we’re doing it on our terms. One swear word and boundary at a time.

Mentions & Resources:
💥 Six Domains of Resilience – Dr. Yossi (Yuri) Ruso’s framework

💬 What are the other phrases we need to put in the bin? Drop me a message. Let’s build the ultimate list of things that boil our collective piss.

Sarah is the founder of FoundHer Fire—a membership space for experienced women in business who know real success isn’t just about strategy, it’s about self; a place, a space, a community where women find their fire, for women who aren't done yet and who are ready to write their own rules of success. Sarah also co-founded The Plot Twist (un)Awards, celebrating female founders and women smashing through glass ceilings with purpose, passion and joy.

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

• On LinkedIn
• On Instagram
• On the Web
• Or drop me an email sarah@mindthegap.academy

This one’s a big-hearted, big-energy chat that’ll stay with you.

In this episode of It’s Got Pockets, I sit down with the brilliant Jane Druker — fashion and beauty journalist, editor, author, and a woman who’s lived a life full of stories, style, and reinvention. The people she has met, the places she has worked; we delve into all the details; from her favourite interviewee to her top tips for keeping it real.

We talk about what really goes on behind the glossy magazine pages — the pressure, the pivots, and the power of showing up as yourself. From career highs to deeply personal losses, Jane shares how she’s navigated decades in the industry without losing her spark (or her sense of humour).

This is a conversation about ageing on your own terms, claiming your confidence, and ditching the outdated rules about how women “should” show up in the world. We get into the generational shifts, the grief that sneaks up on you, and the everyday rituals that keep you grounded when life throws its curveballs.

If you’ve ever questioned your style, your worth, or whether you’re “too much” — this one’s for you.

We cover:
💄 What fashion taught Jane about identity and reinvention
🧳 The cultural curveballs that change how you see yourself
🌙 The unexpected magic of evening rituals
💥 Grief, joy, and holding both without falling apart
💬 Real talk on confidence, comparison and why peace matters more than perfection

Get ready for a dose of honesty, heart, and a few belly laughs. This episode is about finding your fire again — no matter what stage of life you’re in.

Takeaways:

• Jane emphasises the importance of writing down goals and wishes.
• Younger generations are redefining traditional life paths.
• Authenticity is crucial in interviews and personal interactions.
• Self-awareness is different from self-confidence.
• Facing fears can lead to personal growth and confidence.
• Daily practices can enhance life satisfaction.
• Cultural traditions can offer unique perspectives on life.
• Incremental changes can significantly improve well-being. Self-care rituals can enhance overall well-being.
• Reflecting on joyful moments can shift perspective.
• Grief is a part of life; finding joy is essential.
• Career aspirations should align with personal passions.
• Fashion choices reflect personal identity and comfort.
• Expectations can shape life choices; it's important to challenge them.
• Success is defined by joy and fulfillment in life.
• Finding peace in everyday moments is crucial.
• Believing in oneself is vital for personal growth.
• Life is a continuous journey of learning and adapting.

Loved this conversation?

There’s way more where that came from. I love to chat - and I'd love to chat with you.

I’m building something powerful for women who are ready to reignite — a private, no-fluff coaching collective called FoundHer Fire. It’s not open to every

Sarah is the founder of FoundHer Fire—a membership space for experienced women in business who know real success isn’t just about strategy, it’s about self; a place, a space, a community where women find their fire, for women who aren't done yet and who are ready to write their own rules of success. Sarah also co-founded The Plot Twist (un)Awards, celebrating female founders and women smashing through glass ceilings with purpose, passion and joy.

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

• On LinkedIn
• On Instagram
• On the Web
• Or drop me an email sarah@mindthegap.academy

In this episode, I’m calling you out, calling you out for not putting yourself front and centre of how you press play and crack on.

I’m talking about the responsibility we owe to ourselves, the duty we owe to ourselves to do the work on us. It is on us to do the work on us; it's our duty to ourselves.

We hold the sky up for everyone, the invisible weight, the emotional labour, and this is why our inner work is non-negotiable because if you go down, the whole ship goes down.

I introduce my 50-30-20 rule for managing your energy for how you create your impact and still boost your battery levels.

And (drum roll) there's more with a little sneak peak into my new community, Found Her Fire, for experienced women in business who know that real success isn’t just about strategy — it’s about self.

We need to start banging our drum a little bit louder and this, my friend, is where we start. Who's with me?

If you'd like some information about how you can be one of the founding members of FoundHer Fire, drop me an email on sarah@mindthegap.academy or come and find me on Instagram at FoundHERFire.

Takeaways

• It's our duty to ourselves to pursue what we want.
• Emotional endurance is crucial as we age.
• Inner work is non-negotiable for personal growth.
• We often forget to prioritize our own needs.
• Low-level burnout is common among high achievers.
• Energy impact mapping is more important than time management.
• The 50-30-20 rule can help manage energy effectively.
• Quality recovery time is essential for recharging.
• Real success is about personal development, not just strategy.
• Found Her Fire is your community for women seeking growth.

Sarah is the founder of FoundHer Fire—a membership space for experienced women in business who know real success isn’t just about strategy, it’s about self; a place, a space, a community where women find their fire, for women who aren't done yet and who are ready to write their own rules of success. Sarah also co-founded The Plot Twist (un)Awards, celebrating female founders and women smashing through glass ceilings with purpose, passion and joy.

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

• On LinkedIn
• On Instagram
• On the Web
• Or drop me an email sarah@mindthegap.academy

This week on It’s Got Pockets, I’m joined by the brilliant and bloody inspiring Alison Cork MBE—entrepreneur, author, broadcaster, and fierce champion of women in business.

Alison's most recent book, Female, Fit & Fabulous, is a guide to wellbeing for women in their second act. Alison is an English entrepreneur, lifestyle expert, author, and broadcaster. She is the founder and CEO of lifestyle brand Alison at Home (www.alisonathome.com). A champion of female enterprise, she is also the founder of Make It Your Business (www.makeityourbusiness.co.uk) and National Women’s Enterprise Week (www.nwew.co.uk) and an active investor.

Alison is proof that the second act of life isn’t about slowing down—it’s about powering up. From fitness to business, mindset to legacy, this episode is a masterclass in midlife reinvention with grit, grace and a whole lot of real talk.

We dive into:

✨ Owning your worth in your 50s and beyond

✨ Strength, nutrition & confidence is the ultimate power combination for rewiring your second act

✨ Building businesses, shaking off self-doubt, and setting bold goals

✨ Ditching pressure, redefining success & chasing purpose

✨ Why contentment is wildly underrated—and completely liberating

If you’ve ever felt the itch to do more, be more, or try again (no matter your age), this one’s for you.

Alison’s six-word memoir? 🔥 You’ll have to listen for that.

🎧 Tune in now: your second act can be your best yet.

Key Takeaways

• Many women in their 50s experience a crisis of self-image and purpose.
• Physical health is crucial for mental well-being and confidence.
• Strength training and proper nutrition are key to feeling good at any age.
• Celebrate small achievements.
• Visualization can help in achieving personal and professional aspirations.
• A positive mindset opens up more opportunities in life.
• Women should not accept societal pressures about aging and beauty.
• Maintaining health is a continuous journey, not a quick fix.
• Life experience brings confidence and resilience that can be leveraged in the second act.
• Finding purpose can take time and multiple career changes.
• Women over 50 are leading in entrepreneurship.
• Success is not just about financial gain.
• Contentment is the most under-rated state of being.
• Experiences create lasting memories, not possessions.
• It's our responsibility to pursue our passions.

Sarah is the founder of FoundHer Fire—a membership space for experienced women in business who know real success isn’t just about strategy, it’s about self; a place, a space, a community where women find their fire, for women who aren't done yet and who are ready to write their own rules of success. Sarah also co-founded The Plot Twist (un)Awards, celebrating female founders and women smashing through glass ceilings with purpose, passion and joy.

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

• On LinkedIn
• On Instagram
• On the Web
• Or drop me an email sarah@mindthegap.academy