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What happens when you take a team of lawyers out of the office and put them in a freezing cold lake together? In this episode, I’m joined by Sarah Whitemore and Catriona Ralls from Warner Goodman - lawyers, colleagues and regular members of our Women Who PLNGE community. We explore the power of human connection - at work and in life and how shared experiences, vulnerability and simple positive habits have helped strengthen their team culture and the relationships they build with their clients. But we also go deeper into relationships, counselling, community, cold-water swimming, the expectations we place on others and taking responsibility for our own happiness. We explore: Why human connection matters at workHow vulnerability and shared experiences can strengthen teamsWhy relationships can be a competitive advantageThe power of community and taking responsibility for our own happinessSmall positive habits that help us feel and perform at our bestAnd we finish with an important reminder: Stop searching for the red flags and start searching for the glimmers. The small moments of good are everywhere. Sometimes we just need to get better at noticing them. ABOUT THE GUESTS Sarah is Creator of Peace of Mind - the fixed-fee employment law service Sarah founded 20 years ago to make legal advice accessible, proactive and human. She has grown it from a solopreneur's idea into a 12-strong specialist team supporting 475+ organisations and delivering Peace of Mind to employers across the south coast and beyond. Catriona is an Associate Solicitor and Legal Advisor within the Peace of Mind Team at Warner Goodman. ABOUT HOST KAT, HUMAN PERFORMANCE EXPERT I help organisations build future-ready, high-performing teams equipped with the skills, habits and behaviours to perform in a rapidly changing world. www.katthorne.com

In this episode of the Positive Habits Podcast, I’m joined by career coach and diversity & inclusion expert Sally for a brilliant conversation about women, careers, confidence and the power of backing yourself. After more than 20 years in the corporate world, Sally had reached the room she'd worked so hard to get into only to realise it wasn't where she wanted to be. She took the leap, left corporate life and built a career helping other women accelerate their careers, navigate change and create work that actually works for them. We talk about why so many capable women believe they have a confidence problem, when there is often something much deeper going on - from self-worth and self-advocacy to workplace culture and the environments we're trying to succeed in. We also explore that mid-career moment when you've seemingly done everything "right" - built the career, earned the salary, reached the title but still find yourself asking: Is this it? Sally shares a simple but powerful piece of advice if something in your life or career feels off: Don't suppress it. Get curious. We talk about using journaling to imagine what you actually want your life and work to look and feel like, why investing in yourself can be such a powerful move, and why growth inevitably requires us to get uncomfortable. And, of course, I ask Sally about her number one positive habit. Which I thought would be exercise, but it was something quite different. In this episode we talk about: Why Sally walked away from a 20+ year corporate careerThe barriers still preventing women from progressing at workWhy a "lack of confidence" might not actually be the problemThe importance of investing in yourselfWhy discomfort is part of growthThe mid-career "Is this it?" momentUsing journaling to get curious about what you really wantThe importance of female communities and support If something doesn't feel right, don't ignore it. Give yourself 10 minutes with a notebook and ask: What do I want my life to feel like? You don't need to have all the answers. Just give yourself the space to start listening. ABOUT THE GUEST Sally Spicer is the Founder of Talent Included and a career and business coach who helps ambitious people navigate pivotal moments in their careers and businesses. Drawing on more than 20 years' experience across recruitment, talent, inclusion and leadership, she helps people step out of delivery mode, recognise the value and potential they already have, and make more intentional decisions about what comes next. https://www.linkedin.com/in/sallyspicer/ About Kat, Human Performance Expert I help organisations build future-ready, high-performing teams equipped with the skills, habits and behaviours to perform in a rapidly changing world. www.katthorne.com

What happens when life forces you to stop? In this episode of the Positive Habits Podcast, Kat is joined by wellness industry expert Clair Davidson, who shares the extraordinary story of being unexpectedly diagnosed with stage 3 ovarian cancer and the mindset that helped her navigate treatment and come out the other side with a very different perspective on life. Clair had spent more than 30 years working in the wellness, spa and hospitality industry. But like so many of us, while she was busy looking after, supporting and helping other people, her own health often came further down the list. After going to hospital with pain she initially thought could be appendicitis, doctors discovered a large mass on her ovary. Clair was later diagnosed with stage 3b ovarian cancer and went on to complete 18 rounds of chemotherapy. Rather than focusing only on what she couldn't control, Clair made a conscious decision to focus on what she could. She used breathwork, movement, music, humour and the support of an incredible community around her to help her through treatment - even reframing her chemotherapy sessions as her own "spa therapy treatments." Kat and Clair talk openly about the role mindset played in Clair's personal experience, while recognising that everyone's experience of cancer and serious illness is different. But this conversation goes far beyond cancer. It's about how easy it is to ignore the signals our bodies are giving us. To say I'll deal with it tomorrow. To look after everyone else before ourselves. And to wait until something happens before we finally make our own health a priority. In this episode, Kat and Clair discuss: Why she chose to focus on what she could controlThe role of mindset, breathwork, music and movement during her treatmentHow a 60-person WhatsApp group helped her feel supported throughout her journeyWhy community matters during difficult timesThe danger of constantly putting your own health to one sideWhy people working in wellness can still struggle to prioritise their own wellbeingHow demanding jobs, travel and shift patterns can make healthy habits difficult to maintainLearning to listen to your body before it forces you to stop We shouldn't have to wait until we lose our health to start valuing it. A gentle note: This episode includes discussion of ovarian cancer, chemotherapy and women's health. Clair is sharing her personal experience rather than medical advice. If you're worried about symptoms or changes in your body, please speak to an appropriate healthcare professional. About Guest Clair Davidson is a Global Strategic Business Consultant who helps brands, luxury hospitality, hotel groups, owners, spa and wellness businesses unlock opportunities, accelerate growth and build meaningful partnerships through commercial strategy, business development and genuine human connection. Connect with Clair https://www.linkedin.com/in/clair-davidson-92760313/ Macmillian https://www.macmillan.org.uk/cancer-information-and-support/worried-about-cancer About Kat, Human Performance Expert I help organisations build future-ready, high-performing teams equipped with the skills, habits and behaviours to perform in a rapidly changing world. www.katthorne.com

Cold Water Isn't the Transformation. It's the Teacher. In this solo episode, Kat explores why deliberately choosing discomfort can change the way you respond to every challenge life throws at you. Using the science behind cold water exposure, she explains how stepping into discomfort teaches your brain that difficult doesn't always mean dangerous. Whether it's a cold plunge, a difficult conversation, starting a business, speaking in public or making a big life decision, the lessons are exactly the same. This episode isn't really about cold water. It's about becoming the kind of person who keeps promises to themselves. In this episode you'll discover:Why your brain reacts to cold water in the same way it reacts to many everyday challenges.The difference between discomfort and danger.How cold exposure trains your nervous system to stay calm under pressure.What the latest research says about cold water, stress resilience, mood, focus and recovery.Why confidence is built through evidence, not affirmations.The surprising reason cold water communities create such strong human connection.A simple challenge to help you step outside your comfort zone this week.Key TakeawayCold water isn't the magic. It's simply a practice ground. Every time you deliberately choose discomfort, you prove to yourself that you're capable of more than your brain initially believes. And every promise you keep to yourself becomes another piece of evidence that builds confidence, resilience and trust.

How many opportunities have you talked yourself out of because of a thought that wasn't actually true? In this solo episode, Kat reflects on nearly five years since taking the leap to start The Morning GameChanger and reveals the invisible battle that almost stopped her before she even began. From believing "Who's going to listen to me?" to building an international speaking business and a podcast listened to around the world, Kat shares why your biggest obstacle is rarely your ability - it's the stories you tell yourself. If you've ever wanted to start a business, launch a passion project, improve your health, or simply make a positive change, this episode will help you recognise the thoughts that may be keeping you stuck - and show you one simple habit that can help you move forward. In this episode you'll discover:Why your thoughts are often your biggest barrier - not your circumstances.The limiting beliefs that almost stopped Kat from starting her business.How journaling helped separate facts from fear.Why action creates evidence that challenges self-doubt.Why "failure" is often just valuable feedback pointing you in the right direction.A simple question to ask whenever your mind tells you you can't. You are not your thoughts. Your thoughts are often stories. When you learn to notice them instead of believing them, you create space to choose a different response, take action, and build the life you truly want. Small actions create evidence. Evidence builds confidence.

We spend so much of our lives taking care of everyone else. Our work. Our families. Our responsibilities. But when was the last time you truly invested in yourself? In this 10 minute solo episode, Kat explores why so many of us struggle to prioritise ourselves, where those beliefs come from, and why even just 10 minutes a day can completely change how you show up in every area of your life. Drawing on her own story of life explosion, four years of speaking to thousands of people across more than 20 countries, and simple real-life examples, Kat challenges the belief that self-care is selfish and shares why it is actually the foundation of sustainable performance. In this episode you'll discover: Why so many of us put ourselves lastThe childhood conditioning that shapes our daily habitsThe question Kat asks every audience around the worldWhy your first 10 minutes can shape the next 24 hoursHow one small habit creates a ripple effect at work and at homeWhy your loved ones often get the worst version of youSimple ways to start prioritising yourself today Key takeaway: When you neglect yourself, everyone pays the price. When you invest in yourself, everyone benefits. You don't need another hour in your day. You just need one small positive habit. If you'd like to learn how one small positive habit can improve performance, resilience and wellbeing for your team, connect with Kat Thorne and learn more about the Positive Habits for Performance programme. www.katthorne.com

In this episode of The Positive Habits Podcast, Kat sits down with Mike Mudie, founder of Authentic Brew, to explore the extraordinary journey that took him from the brink of burnout to creating the world's first 100% natural functional health drink. After 15 years in corporate IT, Mike's body completely shut down without warning. Unable to walk, feed himself or even move, he began a life-changing journey that challenged everything he believed about health, recovery, performance and life. What followed was a mission to redefine an industry full of compromise by harnessing the power of Mother Nature to help people reconnect with their natural vitality. In this episode, we discuss: Mike's journey from burnout to recoveryWhy modern life is disconnecting us from our natural healthWhy natural vitality is replacing artificial stimulationThe story behind Authentic Brew and its mission to redefine wellnessThe power of small daily rituals for mind, body and soulBuilding a purpose-led business, community and movementKey Takeaways "Sometimes the body forces us to rest when we refuse to listen." "Nature often provides the things we've forgotten we need." "Real vitality isn't created through stimulation. It's achieved by naturally supporting the mind, body and soul as Mother Nature intended." "The small choices we make every day shape the lives we live tomorrow." Connect with Mike & Authentic Brew Discover the world's first 100% natural functional health drink and join thousands of people building healthier daily rituals for mind, body and soul. Subscribe today to make Authentic Brew part of your daily wellbeing routine and reconnect with your natural vitality. 10% off for all podcast listeners using KAT10 at checkout: Shop with KAT10 www.authenticbrew.com

What if the thing you've spent your life trying to hide became the thing that helped you connect with others? In this powerful episode, Kat sits down with Matthew from Armstrong Watson to discuss his journey from living with a debilitating stammer to confidently speaking in front of groups and helping others develop their communication skills. Matthew shares the hidden impact his stammer had on everyday life, how it shaped his confidence and decisions, and the life-changing moment that helped him stop hiding and start embracing who he really is. Together, they explore the power of small habits, authenticity, courage, and why sometimes one brave decision can change the direction of your life. In this episode: Growing up with a stammerThe hidden cost of self-doubtLearning to stop hiding and be yourselfWhy communication is really about connectionThe power of small daily habits Matthew starts every day with breathing practice and a short walk or run, helping him feel more alive, focused and ready for the day ahead. One small habit. One brave decision. One life-changing conversation.  ABOUT THE GUEST Matthew works for Armstrong Watson, a firm of chartered accountants. He also volunteers for a program that helps people who stutter haven’t been through the same program 30 years ago and now gets to travel worldwide helping other people who stutter turning them into confident public speakers. He continues to support them after the course and they support him - all part of breaking that sense of isolation you have as a person who stammers. @matthewrichardsonmfc

In this powerful episode of The Positive Habits Podcast, Kat sits down with Pete for an honest conversation about men’s mental health, disconnection, alcohol, suicidal thoughts, community, cold water and what it really means to start healing. Pete shares how he spent much of his life feeling disconnected - from himself, from other men, and from the world around him. He opens up about growing up around emotional silence, using alcohol as a way to belong, and the moment he realised something had to change. This episode explores why so many men are struggling in silence, and how community, sea dipping, therapy, mentoring and small acts of courage helped Pete rebuild his life. You’ll hear about: • Why Pete believes many men today feel deeply disconnected • How alcohol became a mask for confidence, belonging and pain • Pete’s journey from suicidal thoughts to finding support • The life-changing moment he walked onto the beach and found a men’s sea-dipping community • Why cold water, breath work and community helped him process therapy • The role of The Chimp Paradox in helping him understand his thoughts • Why doing hard things together builds trust, resilience and connection • How Men Who PLNGE became part of Pete’s support system • Why one conversation, one act of support, or one person showing up can change a life Pete’s story is raw, brave and deeply important - especially during Men’s Mental Health Awareness Month. As Pete says: “One conversation, one act of support and one person showing up can change the course of one life.” This episode is a reminder that healing doesn’t happen in isolation. Sometimes the first step is simply turning up. Men Who PLNGE https://www.instagram.com/men_who_plnge Band of Brothers https://abandofbrothers.org.uk/

What if the support we need isn't another app, programme or waiting list - but simply a place where we feel seen, valued and heard? In this episode of The Positive Habits Podcast, Kat sits down with Hannah, founder of Soulful, a preventative wellbeing community helping people build resilience, connection and confidence before they reach crisis point. Hannah shares her powerful story of growing up with a parent struggling with addiction, losing her mum, and how those experiences inspired her to create Soulful - a community focused on helping people reconnect with themselves and others through meaningful conversations, events and support. Together, Kat and Hannah explore grief, resilience, loneliness, community, positive habits and why small daily actions can have a profound impact on our wellbeing. In this episode, you'll discover:Why Hannah believes prevention is the future of wellbeingHow growing up around addiction shaped her mission todayThe hidden impact of grief and why talking about it mattersThe loneliness epidemic affecting all generationsWhy community is one of the most powerful wellbeing tools availableThe importance of emotional regulation and self-awarenessHow one positive habit can create a ripple effect far beyond your own lifeWhy cold water, nature and human connection are so transformativeThe simple daily practices that help both Kat and Hannah stay mentally strongHannah's Positive HabitSpending at least five minutes of quality, uninterrupted time with someone she loves every day - no phones, no distractions, just genuine connection. Guest HannahFind out more about Soulful, upcoming events and wellbeing workshops: https://www.soulfulco.uk/ Host KatIf you'd like to learn how one small positive habit can improve performance, resilience and wellbeing for your team, connect with Kat Thorne and learn more about the Positive Habits for Performance programme. www.katthorne.com

What happens when you walk away from the career everyone expects you to take? In this episode of The Positive Habits Podcast, Kat sits down with Stu Mac, founder of ManiLife Peanut Butter, to explore the story behind building one of the UK's most loved food brands - from a bedroom full of peanuts to scaling a purpose-led business. But this conversation goes far beyond peanut butter. Kat and Stu explore how habits shape performance, the hidden impact of food on energy and focus, why connection matters more than constant productivity, and how success often comes from simply "keeping on going." They discuss: How ManiLife started after Stu rejected a corporate accounting pathThe manufacturing disaster that nearly stopped the business before it beganWhy "luck" often follows consistency and persistenceThe importance of connection and getting out from behind the to-do listFood, ultra-processed products and modern wellbeing challengesWhy food influences focus, mood, energy and productivityThe role habits play in mental and physical performanceWhy tiny changes create momentumBuilding businesses around passion rather than obligationThe power of movement, phone habits and small daily decisions Plus… 🥜 Stu shares his favourite ways to eat peanut butter (including one combination you probably won't expect). If you've ever felt overwhelmed, stuck in autopilot, or wondered how small habits create big change - this episode is for you. ABOUT THE GUEST Stu is the Founder of ManiLife, the UK's fastest growing Peanut Butter Brand from a Rugby Club Kitchen in 2015 when a tonne of Peanuts got diverted from his 'would be' production partner (they pulled out last minute) to his bedroom. Since then ManiLIfe has grown into a multi million pound brand, selling through 1,000s of shops worldwide. They produce everything, to a bespoke process from their very own 16,000 square foot UK ManiFactory . 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 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. https://www.linkedin.com/in/katthorne  https://www.instagram.com/the_morning_gamechanger Follow Kat Thorne: Instagram & LinkedIn: @katthorne

In this emotional and deeply honest episode of The Positive Habits Podcast, Kat talks with good friend Holly Meyers to talk life after divorce, rebuilding yourself, pushing through fear, and the power of community. After ending a 15-year relationship and navigating the reality of starting over at nearly 40, Holly shares how stepping outside her comfort zone completely transformed her life -from joining Women Who PLNGE to sharing her story publicly online. Together, Kat and Holly explore: Why vulnerability feels so uncomfortableThe fear of starting again after a long-term relationshipHow community and connection can pull us through dark timesWhy routines and “anchors” matter during difficult seasonsThe pressure society puts on relationships and milestonesLearning to rediscover yourself after heartbreakThe healing power of cold water, shared challenge, and human connectionWhy growth only happens outside your comfort zone This episode is a reminder that life can change in an instant. If you’re feeling stuck, lonely, overwhelmed, or afraid to make a change, this conversation will remind you that you are not alone. Sometimes the smallest step outside your comfort zone can completely change your life. ABOUT THE GUEST Holly Meyers, Instagram: @agirlstartingover 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 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. https://www.linkedin.com/in/katthorne  https://www.instagram.com/the_morning_gamechanger Follow Kat Thorne: Instagram & LinkedIn: @katthorne

In this honest and reflective solo episode, Kat Thorne talks about fear, doubt, anxiety and the invisible beliefs that stop so many of us from building the life we truly want. From relationships and career changes to confidence, identity and starting something new - Kat shares why fear often feels so convincing, and why pushing through it can completely change your life. This episode explores: Why many of us are living according to other people’s expectationsThe hidden limiting beliefs that shape our decisionsThe power of asking: “What’s the best that could happen?”Why growth often begins in uncomfortable momentsHow courage is built through small actionsWhat the Women Who PLNGE community has taught Kat about bravery, connection and transformationWhy life is made up of chapters and you’re allowed to change If you’ve been holding yourself back, questioning your next step, or feeling trapped between fear and possibility - this episode is your reminder that you only get one life. And maybe the better question isn’t: “What’s the worst that could happen?” Maybe it’s: “What’s the best that could happen?” 🎧 The Positive Habits Podcast is available weekly on all major podcast platforms.

If you’re going through a difficult time right now, this episode is for you. In this honest and grounding solo episode, Kat shares a powerful realisation from her own recent challenges: when life feels overwhelming, it’s about coming back to the basics. We often search for big solutions to complex problems. But the truth? The foundations of being human - sleep, movement, fuel, and mindset - are what help us navigate the hardest moments. This episode is your reminder that you don’t need to fix everything today. You just need to take control of what you can control. When life feels out of control, focus on what you can control: your habits, energy, and timeWe often turn to short-term coping mechanisms (like alcohol), but they can make things harder long-termThe “101 of being human” is what keeps you grounded during tough timesYou don’t need to solve the whole problem - just stabilise yourself firstSmall, consistent habits create structure, clarity, and resilience 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 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. https://www.linkedin.com/in/katthorne  https://www.instagram.com/the_morning_gamechanger

In this episode of The Positive Habits Podcast, Kat sits down with James, the face behind Portsmouth Food Guide, to talk about far more than great places to eat. James shares his passion for Portsmouth, why protecting local high streets and pub culture matters so deeply to him, and how food, hospitality and community are all connected. The conversation explores the challenges facing independent businesses, the power of customer experience, and why helping people discover local gems can have a much bigger ripple effect than we realise. Kat and James also talk honestly about what it takes to juggle purpose-driven work, family life, a growing platform, and personal wellbeing. From consistency and time management to learning how to say no, this episode is a real and refreshing conversation about building something meaningful while trying to stay grounded. If you care about community, connection, local business, and the habits that help us manage modern life, you’ll love this one. Highlights Why James believes Portsmouth deserves a brighter futureThe changing habits on high streets and hospitalityWhy pubs still matter as places of connection and communityHow local food culture can help revitalise a cityThe role of consistency, passion and boundaries when building something from scratchWhy enjoying the journey matters just as much as achieving the goal Local businesses need more than customers - they need champions. James’ mission goes beyond food reviews. He wants to keep Portsmouth’s high streets alive, support independent businesses, and encourage people to explore more of what their city has to offer. Experience matters just as much as the product. Whether it’s a coffee shop, a pub or a restaurant, people remember how they were made to feel. Great service, warmth and personality create loyalty. Community spaces still matter deeply. Pubs, cafés and local venues can be places of real connection, especially in a time when loneliness and isolation are rising. ABOUT THE GUEST James is a Portsmouth-based community worker who works for a local charity called Enable Ability and also Founder of the Portsmouth FoodGuide, a combination of food, tourism and social impact; championing independent businesses whilst creating inclusive opportunities for young people with additional needs through a project called the Portsmouth Teenage Project. With more than 18,000 engaged followers on multiple social media platforms and ambitious plans for electric vehicle food tours tied in with the city’s newly-developed cruise industry, he connects local produce from Hampshire and the Isle of Wight to a global market of visitors. James is driven by a belief that Portsmouth has the ability to thrive when everyone has a seat at a table talking about the city’s rich history and when the city acts as the epicentre for delivering local produce in historic settings. www.portsmouthfoodguide.co.uk ABOUT THE HOST Kat is a positive habits international keynote speaker and teacher, giving talks and delivering high impact programmes to organisations across the globe. https://www.linkedin.com/in/katthorne