Episodios

  • New Years Resolutions Don´t Work - Try this instead

    New Years Resolutions Don´t Work - Try this instead
    Dec 30 2025
    New Year´s resolutions don´t work – but a transformational 2026 is still within your reach. It´s in your control to make it your most impactful year yet. All it takes is one small, positive habit change. Kat explains how to identify which area of your life to focus on and which small yet powerful habit change to make. KEY TAKEAWAYS New Year’s resolutions often fail because they’re too big, vague, and numerous. Real change comes from small, realistic shifts that fit into real life. Start the habit of writing down your thoughts (journaling). That is how you will identify what really matters to you and choose the right small habit change to make. The positive habit commitment that you stick to starts to have this incredible ripple effect. It will improve areas of your life that you can't even imagine. The way to actually achieve all of those goals is to start with one thing. Then, you can stack and you can gradually build on top of it. Specificity and a strong ‘why’ are what turn goals into lasting habits. It’s far more powerful to commit to being a healthy, energised person for life than to chase short‑term fixes like losing weight for a single event. Committing for 21 days builds evidence that you can trust yourself. That single daily habit change creates a ripple effect. It subtly improves areas of your life you didn’t even expect to change. Your thoughts, beliefs, and behaviours are both the biggest barrier and the biggest key to your future. BEST MOMENTS “2026 can be the year that you dreamed of. It really can.” " You don't have to say you can do it for the whole year, just start off with doing it for 21 days." "Journaling - it's essentially just writing your thoughts down. That is how you get clarity, that is how you regain control, and that is how you can take your life to a whole new level." 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. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
    Más Menos
    11 m
  • Choosing Positivity in a Negative World – Ollie Phillips

    Choosing Positivity in a Negative World – Ollie Phillips
    Dec 23 2025
    Today, Kat speaks with former England rugby player, adventurer, and eternal optimist Ollie Phillips. He shares how choosing optimism, surrounding himself with the right people, and pushing beyond his comfort zone have shaped his life. His journey includes a career in professional sport, corporate work, fundraising, climbing mountains, and now preparing to row 3,000 miles across the Atlantic. Together, Kat and Ollie explore the realities of staying positive in a negative world, how to handle “mood hoovers,” the power of shared experiences and community, and the role small daily habits play in building resilience which also makes it easier to stay optimism. KEY TAKEAWAYS Choosing optimism is an active daily decision. You can’t control the world, but you can control how you show up in it. You are deeply influenced by the people around you. Positivity and negativity are both contagious, so it matters who you spend time with – and what energy you bring. “Mood hoovers” usually have a story you can’t see. Curiosity, listening and genuine care often create more change in them than judgement or avoidance. Growth lives on the other side of discomfort. Whether it’s extreme adventures or simple habits like cold water dips and movement, stretching your comfort zone helps you feel more alive and resilient. You don’t truly know if something serves you until you try it. Letting go of preconceived ideas and staying curious keeps your life bigger, richer and more fulfilling. Surrounding yourself with people who stretch you accelerates your progress. Being the least experienced in the room can feel uncomfortable, but it’s often where your greatest growth happens. BEST MOMENTS "Ensuring that you show up every single day ready to deliver the best version of yourself is really the only thing that you can control." "What are you doing to help that individual? Because I fundamentally believe that nobody wants to be grumpy. Some people might be more skilled at it than others, but nobody wants to be unhappy." “Make a lifelong commitment to just being curious to trying different things.” “If all you do is fear losing, you are restrictive, constrained, safe.” ABOUT THE GUEST https://www.linkedin.com/in/phillipsollie Good Vibes Good Life - https://www.amazon.co.uk/Good-Vibes-Life-Self-Love-Unlocking/dp/1788171829 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.
    Más Menos
    47 m
  • Same Social Buzz and Connection (Often Better), No Hangover– Luke Hemsley

    Same Social Buzz and Connection (Often Better), No Hangover– Luke Hemsley
    Dec 16 2025
    Today, Kat is joined by Luke Hemsley, founder of alcohol-free wine specialist Wednesday’s Domaine. Their thoughtful conversation is about drinking non-alcoholic drinks, or drinking less, while still being able to feel fully part of any social moment. Luke shares why he built an alcohol-free wine brand even though he still drinks himself. They explore how our social lives became wired around alcohol, what really sits behind that first Friday-night drink feeling, and why so many of us are quietly asking how can I drink less but still enjoy myself. This episode is about reducing the noise without losing the joy and building resilient habits - one small, honest decision at a time. KEY TAKEAWAYS Most people find that not drinking as much alcohol leaves them feeling better, clearer, healthier, and more themselves. Choosing not to drink doesn’t have to be a lifelong declaration; it can simply be a day‑by‑day decision. Just as with vegetarian or vegan choices, reducing alcohol consumption isn’t about being “holier than thou.” For many people it is a personal act of self‑care. So much of what we crave around alcohol isn’t the alcohol at all, but the ritual – the glass in our hand, the signal to relax, the sense of being part of the moment and part of the group. True social inclusion means you shouldn’t have to explain why you’re not drinking. Having good alcohol‑free drinks available is a part of the equation. It makes it easier for you to blend in, stay present, and still feel fully involved in the social occasion. Building something meaningful – whether it’s a business or a new lifestyle – comes down to small, consistent habits: showing up, doing the challenging thing first, and staying curious about how you want to feel in your life. BEST MOMENTS "I do drink alcohol, and that is a big part of the brand - we don't necessarily demonise booze or alcohol or force people to go one way or another." “If you have a non-alcoholic wine in your hand, you can just be a part of that moment, you don't have to face a load of questions about your decision not to drink alcohol." "There was a part of me who used to think that it wouldn't be fun if we weren't all drinking." ABOUT THE GUEST https://www.linkedin.com/in/lukehemsley https://wednesdaysdomaine.com 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. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
    Más Menos
    51 m
  • The Habits That Saved My Life with Laura Rosinska

    The Habits That Saved My Life with Laura Rosinska
    Dec 9 2025
    Today, Kat is joined by Laura Rosinska an experienced Event Exec and the founder of Backstage Wellness for a candid conversation about the habits that saved her life and the reality of thriving with neurodiversity. Laura talks about her journey with late-diagnosed ADHD and autism, confrontation with addiction, and why she founded Backstage to build a more inclusive industry. From cold dips to journaling, Laura shares the micro-habits that helped her reclaim her story, and why genuine connection can be transformative. This is an episode about embracing discomfort, finding your people, and turning your so-called flaws into superpowers. KEY TAKEAWAYS Lasting change starts small. Try stacking one simple habit onto another, like journaling for five minutes after your morning coffee, to gently build daily resilience. The most effective solutions to overwhelm and anxiety are often surprisingly easy to learn and use. There are lots of self-regulation techniques for you to try. The company of others, people who make you feel good is powerful. If you struggle with social events seek out inclusive events, especially those that cater for people who don't drink. Lean on community: honest conversations and group support, even a cold-water dip with friends, can transform tough days into sources of strength. Self-awareness is healing. Whether it’s a diagnosis or recognising a harmful habit you have isn’t about boxing yourself in. It's the opposite, it's your chance to change and move forward. BEST MOMENTS "When you have some self-awareness about the techniques you can use to really self-regulate and slow things down on a real, natural level it's absolutely life changing." "So much of this is just down to our thoughts. I think we are conditioned and taught that our thoughts are us, that they're true." "Doing the training, even breathing exercises, cold water therapy, journaling - just a few steps like that can turn lives around." ABOUT THE GUEST https://www.linkedin.com/in/laurarosinska/ https://backstagewellness.com/ 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. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
    Más Menos
    36 m
  • Known For Being You - Jodie Goodchild

    Known For Being You - Jodie Goodchild
    Dec 2 2025
    Kat speaks with Jodie Goodchild who helps people to become 'Known For' using personal branding on LinkedIn . She explains how being your authentic self and building strong habits helps you to do that and how to use the free version of LinkedIn to build your brand. Together, she and Kat explore what it truly means to be successful, the journey to self-discovery, and the importance of living authentically. You'll hear honest stories about breaking free from societal expectations, building a personal brand, finding your purpose, the value of supportive communities and, of course, the positive habits that help you to do all of that. KEY TAKEAWAYS True success isn’t defined by or confined to conventional milestones e.g. getting married. True fulfilment comes from defining your own purpose and pursuing your “why”. Embracing your authentic self, even when it goes against social norms, leads to personal growth and self-acceptance. Authenticity is at the heart of a strong personal brand. By sharing your real experiences, everyday moments, and core values, you naturally connect with others, inspire trust, and build a supportive community around you. When you are authentic, personal branding becomes far easier. Having the courage to leave a comfortable but unfulfilling path can lead to a more meaningful life. Overcoming the urge to please others is essential for personal integrity, self-care and growth. Regular journaling helps to clarify your thoughts and process your feelings. It empowers you to take charge of your mindset and personal narrative. Facing setbacks with resilience and positivity transforms adversity into valuable lessons and sources of strength. BEST MOMENTS "I don't think success necessarily has anything to do with the money you've got in the bank, because I know people that have got a lot of money, but they are miserable.” "You have to be who you feel like on the inside and not give a whatever about what anyone else thinks ... it sucks the life out of you if you try and pretend to be somebody that you're not.” "We have all of the answers within ourselves." “You get one life ..it actually doesn´t matter what anyone else thinks.” ABOUT THE GUEST Jodie - LinkedIn 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.
    Más Menos
    47 m
  • 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.
    Más Menos
    39 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.
    Más Menos
    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.
    Más Menos
    45 m