On this episode Kat talks to several guests at the International Fitness Summit in Ibiza about their number one positive habit for getting in a high-performing state. KEY TAKEAWAYS First thing I do when I get out of bed is get out of the house, I need some level of nature. I take a 30–45-minute walk where I can clear my head, process things that happened yesterday and get ready for the day. Walking is something I can’t live without. If I go a day without walking my mood plummets. You need to create a routine around it, otherwise you’ll never get 10,000 steps in a day.  A certain percentage of our everyday behaviours are habitual: We get a sensory input and we respond or react in a certain way. To move forward and focus on the right things we need to be able to create a bit more space between the trigger and the reaction. I call that “breaking the circuit”.  My daily positive habit for about 6 years – for increasing my confidence – was doing something I found uncomfortable every day. As soon as you get used to being uncomfortable every day you know how to handle yourself if you find yourself in an uncomfortable situation in future.    BEST MOMENTS “Even walking round the block or to the end of your street and back. Stack your current habits with walking; if you’re meeting a friend for coffee ask them to go on a coffee and a walk.”“I used to be 100kg and now I’m 70kg, a lot of that was down to having ‘circuit breakers’ in place to stop me from snacking.”“When you do uncomfortable things nothing bad happens, the worst thing that could happen is that someone might look at you a bit funny, that’s it. It’s changed my life.”“One of my favourite things to do now is eat on my own and people watch, rather than being on my phone. Do you know how much drama I’ve heard? People cheating on partners, so-and-so from work, it's like living in Coronation Street!” ABOUT THE GUESTS Diren Kartal, Fitness Legend https://www.instagram.com/diren.kartal/  Bethany Dobson, Online Coach https://www.instagram.com/bethanyydobson/  Lewis Potts, Creator of The Adherence Amplifier Lewis is an award winning coach who has over 500 success stories under his belt since he got into the industry in 2020.   Starting out purely as a transformation coach working for a well-known company, he found that his true passion was in the areas of mindset and behaviour change after going through his own challenges. https://www.instagram.com/lewispottsofficial  Petrina Bryne, Online Coach Petrina is an online coach who works with people who don’t feel included or seen in the fitness industry. As someone with rheumatoid arthritis, fibromyalgia, hyper mobility, ADHD, autism, PCOS, she understands how daunting the mixture of information out there can be and just wants to support and educate people to be healthy in a way that suits their body.  https://www.instagram.com/pbfitness_1?igsh=OTNiNGZ3MXNlbTdv&utm_source=qr  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.  https://www.linkedin.com/in/katthorne/