Episodios

  • Strong Habits Start Young

    Strong Habits Start Young
    Nov 25 2025
    In this episode, Kat sits down with Simon and his 11-year-old son Charlie for a conversation about what really happens when you swap screen time for summit climbs and running challenges. From facing biting winds on Ben Nevis to pushing through rainy conditions, Charlie opens up about overcoming doubt, building resilience, and finding strength through physical challenges. Together, Simon and Charlie reveal that embracing challenges isn’t just about building physical endurance—it’s also about shaping who you are and will become. How it builds the kind of grit life demands and strengthens family bonds. KEY TAKEAWAYS Getting outside and taking on physical challenges with your children really opens up the channels of communication between parent and child. Being motivated to help his son to meet and enjoy physical challenges, meant that Simon once again became fit enough to climb mountains – a pastime he thought was no longer possible for him to enjoy. Long runs, mountain climbing, and training have equipped Charlie with more than physical endurance. They’ve given him a toolkit for staying focused and being ready to weather the challenges life will throw up. When the rain’s pouring or motivation is running low, Charlie and Simon still put on their shoes and get out there. Remaining consistent no matter what, builds resilience and improves your ability to fully commit to something both now and in the future. Just like muscles, mental toughness gets weaker if you stop using it. Resilience isn’t something you build once and keep forever; it’s forged and maintained by regularly putting yourself in demanding situations, so your mindset stays as strong as your body. BEST MOMENTS “You should be putting yourself in a place of discomfort regularly so you then have that confidence that you can tap into something when you need it.” “In a way, running or the sea is the vehicle for having this natural conversation, which makes it not about the conversation. It takes the pressure off.” “Just try always, try your hardest.” “Whenever you're facing something that seems impossible, I can almost guarantee it will always be possible, if you just try and try until the very end.” ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting, working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. LinkedIn - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.
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    39 m
  • Stop Saying No, Start Saying Yes

    Stop Saying No, Start Saying Yes
    Oct 20 2025
    Are you so busy that you are constantly saying no to doing those activities that keep you healthy, energised and motivated? In this episode, Kat uncovers the hidden benefits of saying yes to activities that boost your well-being. She demonstrates how investing time in yourself actually results in you feeling less stretched and more fulfilled. Kat shares a simple method you can use to change your nos to yeses. KEY TAKEAWAYS Life is way too short to not take opportunities, especially to do more of the things that energise and inspire us. Saying yes to activities that energise you restores your focus and clarity, tops up your joy, boosts creativity and motivates you. Prioritise your well-being. Identify what truly uplifts you, schedule time for it and do it even when you get incredibly busy. This week, commit to do one of the things you have been saying no to for too long. BEST MOMENTS "Investing in yourself, investing your time in whatever it is, is actually the key to speeding up." "Positive energy creates mental clarity, which creates the best decisions, which increases everything—time, energy, and so on." “When we're busy, our instinct is to contract and do less, we isolate and avoid saying yes to things. But actually we thrive on new things, on movement, on connection.” “Life is way too short to not take opportunities and to not do more things that are actually energising us.” EPISODE RESOURCES Business Coach – Chris James - https://www.chris-james.co ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. LinkedIn - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.
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    10 m
  • The Hidden Energy Leaks in Your Life with Hannah Baldwin

    The Hidden Energy Leaks in Your Life with Hannah Baldwin
    Nov 18 2025
    In this powerful episode, Kat sits down with Hannah Baldwin - a modern-day energy healer and organisational and positive psychologist whose work helps people flourish and thrive. Together, they explore The Hidden Energy Leaks in Your Life - the habits, behaviours, and situations that quietly drain your mental, emotional, and physical capacity. This is an inspiring, practical conversation designed to help you understand where your energy is going and what new habits will help restore and protect it. You’ll hear real-world examples, simple daily practices, and grounded mindset shifts to help you feel more energised, balanced and in control. Energy is your most important performance resource. You can have all the time in the world, but without energy, nothing moves. Energy leaks show up as perfectionism, people-pleasing, digital distractions, over-giving, and constant overstimulation. Awareness is the first step: notice who and what leaves you feeling drained, and make conscious adjustments. Setting healthy boundaries is essential: saying no, slowing down, and choosing what’s right for you. Meditation is a powerful life skill that helps you restore and regulate your energy. You don’t need to live life at 100mph - slowing down creates more clarity, presence, and fulfilment. Even 10 minutes a day of intentional self-care can change how you show up in the world. BEST MOMENTS “You can have all the time in the world, but if you don’t have any energy, then there’s no point… managing our energy leads to more time.” “If you’re constantly living life like that, you’re leaking energy all the time - things like perfectionism, people-pleasing, shape-shifting.” ABOUT THE GUEST AND EPISODE RESOURCES Hannah is an Organisational & Positive Psychologist and Energy Healer. She is the founder of Wholeness with Hannah, a platform dedicated to helping individuals and organisations flourish by bridging science and soul through transformational talks, her podcast, workshops, consultancy, and energy healing https://www.wholeofhannah.com Stephanie Melodia episode - https://podcasts.apple.com/gb/podcast/quit-or-commit-the-founders-dilemma-with-stephanie-melodia/id1754112459?i=1000736182197 Relaxed Woman - https://www.amazon.co.uk/Relaxed-Woman-Reclaim-Empowered-Joy-filled-ebook/dp/B0DBYV2PNX The School of Life - https://www.amazon.co.uk/School-Life-Emotional-Education-ebook/dp/B07MHRDM6J ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting, working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. LinkedIn - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.
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    46 m
  • Quit or Commit? The Founder’s Dilemma with Stephanie Melodia

    Quit or Commit? The Founder’s Dilemma with Stephanie Melodia
    Nov 11 2025
    Kat speaks with serial entrepreneur, public speaker, mentor and podcaster Stephanie Melodia. In this candid discussion, they discuss the mounting pressures business owners face, especially those in the UK, and how to tackle them. Including when to commit, when to pivot, and when to gracefully quit rather than simply delaying the inevitable. Stephanie shares the critical decision-making strategies used by top founders to eliminate anxiety and indecisiveness, iterate and stay ahead of the curve. Alongside the other positive habits that are behind most people´s success. KEY TAKEAWAYS Resilience and adaptability are essential qualities for entrepreneurs. They don´t just keep you going through tough times, they also help you to know when to persevere and when it’s time to embrace change. The decision to pivot, scale back, or even close a business is not a failure; it can be a strategic and courageous act that opens the door to new opportunities and personal growth. Positive habits, e.g. Daily movement, prioritising sleep, and practicing gratitude are the foundation for building and maintaining energy, clarity, and well-being. These positive habits empower you to meet your toughest challenges. Stop viewing saying no as a negative thing to do. Remember, when you say no, you are creating space to say yes to one of any number of other opportunities. Learn to make decisions quickly and move on. Dithering about all of those small things just zaps your energy. Trust yourself. BEST MOMENTS "I am allergic to inertia. I need movement. I need speed. I need scale. I need to feel like things are moving." "We keep emphasising the importance of pivots, of iterating." "You need the resilience, and you need to keep going, but you need to know the difference between, are you flogging a dead horse, or is there something here?" ABOUT THE GUEST Stephanie is a former marketing consultancy CEO turned founder coach, growth strategist, MBA advisor, and host of the UK's Top 20 Business Show. She is ranked as one of the UK's Most Influential Female Founders. With expertise in entrepreneurship and a passion for feminism, Stephanie now hosts the UK Top 20 Business Show; advises MBA students in Entrepreneurship, and; continues to serve as VC scout for an early-stage venture capital firm. Trusted by global brands like Soho House, WeTransfer, Harvey Nash Group, and international conferences like Web Summit, TechBBQ, and Women in Tech, Stephanie brings a special kind of energy to her bold keynotes and dynamic workshops. https://www.instagram.com/stephmelodia/ Stephanie's podcast with Kat ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting, working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. LinkedIn - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.
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    45 m
  • From Overwhelmed to Marathon Runner: Nathan’s Habit Journey

    From Overwhelmed to Marathon Runner: Nathan’s Habit Journey
    Nov 4 2025
    Today, Kat speaks with Nathan, a chemistry teacher from York, about his inspiring journey from unhealthy habits and self-doubt to running marathons and transforming his life through the power of routine. Nathan shares how small, consistent changes in diet, exercise, and mindset helped him overcome barriers, improve his well-being, and inspire those around him. During the episode, he shares dozens of practical tips on kick-starting your transformation, staying motivated, understanding what foods are truly healthy and incorporating them into your diet. KEY TAKEAWAYS Try getting up early. For, Nathan, that one change made developing the positive habits he needed to complete his transformation, far easier. Learn about nutrition. Acquiring that knowledge, a little bit each day, doesn´t take long. You soon learn to recognise junk food and hidden calories so you can avoid eating them. Learn to cook and teach your kids too. When you do, you regain full awareness and control of what is going into your body. Meal prepping makes it much easier to eat healthily. At first cooking for a couple of hours one day a week will feel hard. But it actually saves you time, reduces stress, your food bills and the temptation to eat junk. Running for both Kat and Nathan has been life changing and provides the exercise they need. Yet, both of them hated running. Until, that is, they tried a different approach that made it easy. That approach is shared during the episode. BEST MOMENTS "He dreaded ever seeing anybody that he knew, because he felt so uncomfortable in his skin." “It's not difficult to be in a calorie deficit, but it's very easy not to be. “ "It comes down to two things - what you put in your body and how much you move.” EPISODE RESOURCES https://boldbeanco.com Previous episodes mentioned in this episode – https://podcasts.apple.com/gb/podcast/the-positive-habits-podcast/id1754112459 https://podcasts.apple.com/gb/podcast/brutal-honesty-you-need-breaking-free-with-jay-alderton/id1754112459 https://www.amazon.co.uk/Miracle-Morning-Updated-Expanded-Transform-ebook/dp/B0CJ6N7CK9 ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. LinkedIn - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.
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    45 m
  • The 10 Minute Habit That Changed Everything for Kat

    The 10 Minute Habit That Changed Everything for Kat
    Oct 28 2025
    Kat is frequently asked about her own habits. Today, she talks about one that literally transformed her life, going for a short run. Like most of us, as a child, Kat could think of nothing worse than cross country running, a school activity that was more “punishment than joy.” Kat shares what changed her mind and how she discovered that running was an effective way to energise herself, improve focus, strengthen her mind and build resilience. KEY TAKEAWAYS Exercise does far more than get you physically fit. It energises you, provides you with a mental reset and builds resilience. Enabling you to show up as your best self for everyone and everything in your life. You don´t have to run for long to enjoy powerful results. Kat just runs for 10 minutes a day. It starts a positive ripple effect. Exercise does not have to be difficult. Any movement is beneficial, dancing, walking, even deep breathing. BEST MOMENTS "Exercise isn't about your body. Exercise is about your mind, about energising yourself, about building resilience, about wearing a cape that makes you feel like you can take on anything in life." "I don't do any exercise now, for my physical appearance, I do it all for how I feel and how it helps me perform." "Movement makes you feel alive – any kind of movement." “Starting in your day in a different way could change the way that day goes.” ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. LinkedIn - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.
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    11 m
  • Reclaim Your Energy: Simple Habits to Beat the Overwhelm

    Reclaim Your Energy: Simple Habits to Beat the Overwhelm
    Oct 13 2025
    Do you ever feel like you’re constantly busy but never truly in control of your time? In this episode, Kat dives into why so many of us feel overwhelmed in today’s fast-paced, always-on world. From the endless stream of information to the pressure of putting everyone else’s needs before our own, she explores what’s really driving that sense of exhaustion and disconnection. You’ll discover how taking time for reflection, keeping a simple diary of your daily activities, and focusing on what truly energises you can help you reclaim your time and restore balance. Whether you’re feeling stretched too thin or simply craving more calm and clarity, this episode will inspire you to slow down, prioritise yourself, and build a life that feels more fulfilling - one positive habit at a time. KEY TAKEAWAYS Many people report feeling overwhelmingly busy, prompting a reflection on whether this busyness is genuine or a result of overcommitting and not prioritising effectively. The constant consumption of information throughout the day contributes to feelings of busyness and overwhelm, leaving little time for rest and reflection. It's essential to identify daily priorities and focus on completing the most important tasks first, rather than getting caught up in others' demands. Learning to say no to commitments that do not serve personal well-being is crucial. Overcommitting can lead to neglecting self-care, which ultimately affects everyone around us. Keeping a diary of daily activities and habits can help individuals recognise how they spend their time and identify areas that contribute to feelings of busyness, allowing for more intentional living. BEST MOMENTS "We are in a productivity crisis, and we're in the middle of a global mental health pandemic." "When we neglect ourselves, everyone pays the price. It has a ripple effect on our work, our families, and our health." "If you're saying I haven't got time, just use this podcast episode as an opportunity to go, hang on a minute, why do I feel busy all the time?" "Just write down everything you eat, and write down all the things you do in terms of movement." ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. LinkedIn - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.
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    12 m
  • Beyond the Jab: 6 Stone Lighter & Stronger with Ben Chudley

    Beyond the Jab: 6 Stone Lighter & Stronger with Ben Chudley
    Oct 6 2025
    Are you struggling to break free from old habits and achieve lasting weight loss and health? In this episode, Kat sits down with Ben Chudley to discuss how after a lifetime of weight battles he and his wife lost over 6 stone each and, today, lead a healthier, happier life. You will discover how changing your mindset, embracing structured routines, and prioritising habits like meal planning, strength training, and quality sleep will transform not just your body, but your entire outlook on life. Whether you’re just starting out or looking for that final push, this conversation will motivate you to believe that real, sustainable change is possible - one positive habit at a time. KEY TAKEAWAYS Lasting weight loss comes from changing your mindset and building sustainable habits. Ben and his wife followed structured meal plans, hired a personal trainer and prioritised sleep while using the weight loss jab. The weight loss jab is a tool. It breaks the cycle of constantly thinking about food, but it does not replace, your commitment to positive routines. Seeking out and investing in the right tools makes things much, much easier and heightens your chances of success. Ben combined the weight loss jab with a structured meal plan and hired a personal trainer. Eating healthily and targeted exercise provides a framework for future healthy living as well as supporting weight loss. If you are not honest with yourself about what you are doing you will never identify the underlying issues that are holding you back, address them and change your bad habits. Keeping a food diary is a good way to help you to see where you are going wrong and improve your diet for good. BEST MOMENTS "You can have a rose-tinted view of what you’re doing, whether that’s exercise, nutrition, sleep or your relationship. Then there’s the facts, the cold, hard facts, which you can’t escape from." "Mindset is a lot of it." "I’ve noticed big positive changes around the way I prioritise sleep now." ABOUT THE GUEST Ben Chudley is the Director for Nightingales Golden Care that provides care in people's own homes to the elderly and disabled. I am a father of 2 boys, and have been married for almost 10 years. ABOUT THE HOST Kat started her career as a teacher, before moving into Tech where she worked in different executive roles within teaching and consulting working across the globe, both in the public and private sector. Despite appearing 'successful' on the outside, she paid a heavy ‘life’ price. In 2016, her whole world collapsed. The reason? The compound effect of years of unhealthy and toxic habits that destroyed her health, relationship and career. She suffered a severe breakdown and lost everything. In the middle of this she got headhunted for her first CEO role. She rebuilt herself by changing just one small habit and built a series of positive habits which has transformed her professional and personal performance, resulting in becoming the healthiest and happiest version of herself. She is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. LinkedIn - https://www.linkedin.com/in/katthorne Instagram - https://www.instagram.com/the_morning_gamechanger Sponsor : VennCard, the last business card you’ll ever need. Whether you’re a creator, coach, or consultant, VennCard helps you share your details with a tap, capture leads instantly and follow up automatically.
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    41 m