In this episode, Kat chats with sports commentator Harry Everett about his own mental health journey and the challenges men face in opening up about their struggles. Harry shares some personal stories, tips for getting through the winter blues, and how being real with others can make a huge difference.

KEY TAKEAWAYS

• I used to hate this time of year when you’d go to work and come home in the dark. Now I do outdoorsy things like going for a run or a cycle during the day and I’ll go to gym when it’s dark. I’m lucky, being self-employed, that I can do that others might not be so lucky. But, if you’re employed and can’t run, cycle of exercise during the day, simply making sure you get outside on your lunch break can be enough to overcome seasonal affective disorder.
• In recent years I’ve not been very good in my own company, I get bored easily and have to ring people to talk to someone. Maybe I’m too extroverted or ADHD but feel like I need to be busy all the time or around people. I’d like to be more comfortable with just myself on my own and I’ve started testing myself when I’m away for work by going out to eat on my own, but it’s a work in progress.
• My best mate, Max, killed himself when he was 19. I never got over it and always wanted to try to help and support him. At my wedding recently I didn’t have a best man because Max was always supposed to be my best man, luckily I had some very understanding and supportive groomsmen! Instead we had a charity box set up for people to donate to MIND which was a positive way to honour him.
• If you give up an hour of your time to talk to someone, on a podcast for example, and show your vulnerability – it might make you feel uncomfortable, embarrassed or cringey, but that doesn’t matter. You never know, your conversation could end up saving someone’s life.

BEST MOMENTS

“During the Winter one of my friends has started to go to bed at 10pm and get up at 7pm to make the most of the daylight hours.”
“There have been nights where I’ve woken up and taken myself to A&E because I’ve been considering doing what Max did. Probably because he did it is why I haven’t done it because I’ve seen the pain it caused his family and friends.”
“I want to raise awareness of mental health because it’s an elephant in the room and a subject that people don’t talk about enough.”
“Anyone can do Movember for free, it costs nothing not to shave.”

ABOUT THE GUEST

Harry Everett is a freelance sports journalist, compere, host and coach who spends a lot of time commentating on Somerset cricket on their award-winning livestream and for BBC Sport on football and cricket amongst other more niche sports media roles such as Media Manager for Badminton England and work in pickleball too. He has also commentated on England Lions and Sri Lanka and South Africa's international sides and is regularly invited on other sports podcasts.

He also tries to be a positive advocate for mental health and in getting young men speaking particularly too, you can donate to his Movember page here:
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Do get in touch with him if wanted for speaking at any events

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.

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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/

https://www.instagram.com/the_morning_gamechanger/