Supercharge your performance


360 toolkit


Lifestyle incorporates a lot of practical based elements of Katies KM360 programme which are inserted into your existing routine in a very sustainable way.


Whether it is ice baths or cold showers the benefits of cold therapy are numerous. Cold showers, for example, have been shown to boost circulation by constricting blood vessels and encouraging the flow of oxygen-rich blood throughout the body. This increased circulation can lead to improved muscle recovery after exercise or injury as well as reduced inflammation and pain. Additionally, cold showers can stimulate the release of endorphins in the brain which promote a sense of well-being and even reduce symptoms of depression or anxiety.

Ice baths offer a more intense form of cold therapy that can help to further decrease inflammation and speed up healing time for sore muscles or injuries. The extreme temperature change activates a physiological response known as vasoconstriction followed by vasodilation which helps flush out metabolic waste products from tissues while also improving nutrient delivery for faster recovery times.

Incorporating regular cold therapy into your self-care routine through activities such as taking cold showers or ice baths can provide numerous health benefits both physically and mentally while promoting overall wellness in your daily life.

If you have the facility nearby Cold Swimming is another excellent way to harness cold therapy, with the added benefit of getting exercise at the same time.

with Nature

In today’s fast-paced world, it is easy to become overwhelmed by the constant barrage of stressors that we encounter on a daily basis. However, studies have shown that spending time in natural environments can help us recharge our batteries and build up our psychological resources.

When we connect with nature, we tap into something larger than ourselves – a sense of awe and wonder that can inspire us to be more creative, compassionate, and resilient in the face of adversity.

Whether it’s taking a walk in the park or hiking through the wilderness, being immersed in natural surroundings allows us to slow down, breathe deeply, and re-center ourselves. This renewed sense of calmness can help us perform better under pressure by increasing our focus and reducing anxiety levels.

Additionally, exposure to sunlight helps regulate sleep patterns which has a direct impact on cognitive functioning during waking hours leading to overall better performance at work or school.

Simply put, connecting with nature is not only good for our physical health but also leads to greater mental well-being and ultimately enhancing performance across all areas of life. Katie will take the time to understand how this element of her programme can best be included in your routine to maximise the benefits in a way that will be both enjoyable and sustainable.


Establishing a healthy sleep routine and maintaining proper sleep hygiene habits can have long-lasting benefits to your overall well-being. This includes increased energy levels, improved mental clarity, and reduced stress levels.

Research suggests that consistent and quality sleep can boost the immune system and lower the risk of various health concerns such as obesity, diabetes, depression, and anxiety. These factors ultimately contribute to greater resilience in managing stressful situations such as work demands, sporting performance or personal challenges.

By prioritising regular and restful periods for our bodies to recharge during deep sleep cycles, we are setting ourselves up for optimal cognitive functioning throughout the day. This means being more focused on tasks at hand while retaining information more efficiently and achieving higher productivity rates.

Improving performance through better sleep patterns is much more than just getting enough hours of rest per night – it requires adopting healthy habits that support quality relaxation time essential for peak physical performance and emotional stability alike. Katie will review your sleep habits and help you to put into place environmental elements and routines that will give you the best chance at quality sleep patterns that will really make a difference to both your performance and lifestyle.


Improving performance through exercise is a well-established concept that has been extensively researched in various fields, including sports science, psychology, and neuroscience. Exercise not only strengthens the body but also enhances mental capacity by promoting neuroplasticity and stimulating the production of neurotransmitters like endorphins and serotonin. These chemicals are associated with improved mood, cognitive function, memory retention and processing speed. The benefits of regular exercise extend beyond physical health to include greater resilience in dealing with stressors such as work pressure, sporting performance or personal challenges. By engaging in cardiorespiratory activities such as running or cycling, individuals can develop better self-regulation skills which increase their tolerance for discomfort while simultaneously reducing anxiety levels. Exercising can lead to greater resilience by improving the ability to manage stress – ultimately enhancing overall performance both physically and mentally. That said Katie understands that activities like running are not everyone’s bag and works with you to find the thing that will keep you interested and committed.

What else is in the tool kit?

There are three main components to Katies 360 programme that together offer a total neuro reset and a gateway to peak performance.

Mind Fitness