Put Yourself First

In this raw and unfiltered behind-the-scenes chat, I’m taking you inside the real decisions Adam and I have made as we plan our big day - the ones people have opinions about. From saying no to bridesmaids, to planning a child-free wedding, to why I changed my mind about taking his last name… nothing is off the table. I’m sharing: Why we ditched tradition and chose a totally different set-up for ou...

When most women think of feminine energy, they think of letting go, surrendering, being led . But what MOST women don't realise this: You CANNOT fully relax, surrender, or feel safe in your feminine without boundaries. Boundaries are not walls. Boundaries are the container that let you feel safe enough to soften. They are the high standards that create space for intimacy, for respect, for trus...

Feeling turned on isn’t only about what happens in the bedroom - it’s about how alive you feel in your body and the ripple effect that has on everything in your life: your relationship, your career, your health, your self-care, and the way you move through the world. When you’re turned on, you’re magnetic. You’re connected to your desires. You stop apologising for what you want, and you go after i...

So many women spend their whole lives waiting. Waiting for their partner to step up. Waiting for their boss to finally recognise them. Waiting for their business to hit that milestone. Waiting for the diet, the quick fix, the external validation that will finally make them feel good enough. But here’s the truth: you are the one you’ve been waiting for. In this episode, I’m sharing why outsourcing...

What if the way you see your partner is shaping the relationship you’re living in right now? In this week’s episode, I’m sharing the three beliefs I hold about my fiancé Adam that have completely transformed how I feel about him, how I relate to him, and how that energy has inspired him to rise into his best self again and again. We talk about: Why the beliefs you hold about your partner matter ju...

When you think about your most important relationship, your mind might go straight to your partner, your kids, or your family. But the truth is - the most important relationship you will ever have… is the one you have with yourself . In this week’s episode, I’m diving deep into why this relationship sets the tone for every other area of your life - your love life, friendships, family dynamics, wor...

The time is finally here. In today’s episode, I’m sharing the behind-the-scenes of the most transformational journey I’ve ever taken - not just in my personal life, but in my coaching career too. After months of deep study, practice, and life-changing inner work inside my Sex, Love & Relationship Coaching certification… I’m opening up 5 exclusive 1:1 spots to support YOU in this work. In this...

If you’ve ever found yourself wondering, “Is this normal? Are we doing something wrong?” - this episode is going to feel like a giant exhale. We’ve all been sold a fantasy version of love: that with the right person, it should just work , that passion naturally fades, or that sacrificing your happiness is just part of the deal. In today’s episode, I’m calling BS on five of the most common lies we&...

If you've ever come back from a holiday feeling behind, overwhelmed, or like you've completely lost momentum with your goals—this one’s for you. In this episode, I’m sharing how to actually enjoy your summer without falling off the wagon. Whether it’s your fitness routine, your business strategy, your career ambitions, or your personal habits—summer doesn’t have to mean chaos, guilt or pre...

This is your sign to stop turning your relationship into a self-development project. If you’ve ever caught yourself offering “helpful advice” to your partner, sending him podcasts, subtly suggesting therapy, or wondering why he won’t just grow , this episode is going to shift everything. In this vulnerable and empowering solo, I’m pulling back the curtain on why I don’t coach my partner —even as a...

This week on the Put Yourself First Podcast , I’m joined by Jess Pollard — mindset coach, hypnotherapist and wellbeing queen — and we are unpacking what it really takes to break free from the good girl conditioning and stop tying your self-worth to how “nice” or productive you are. We talk: – Growing up shy and people-pleasing– High-functioning anxiety and burnout cycles– The healing power of brea...

If you’ve been feeling like 2025 hasn’t started the way you hoped… If you’ve been telling yourself “I should be further along by now” or “I’ve not done enough”… This episode is your permission slip to stop, breathe, and give yourself some well-earned credit. Kat opens up about the story she’s been telling people — that she’s had a “quiet start” to the year — and how it couldn’t be further from the...

If you’ve ever thought discipline and structure sounded boring, restrictive, or like the opposite of feminine flow - this episode will completely shift your perspective. Today, I’m diving into why discipline is actually the sexiest, most supportive masculine energy you can embody in your life and business. Discipline is not here to cage you - it’s here to hold you, ground you, and let your feminin...

In this episode, I’m joined by one of our incredible Sisterhood members, Lucy — and her transformation story will light a fire in you. From working long, exhausting shifts in the NHS and feeling stuck in autopilot… To moving to Canada on her own, living in alignment with her desires, and getting upgraded to business class as the cherry on top 🥂💸 This is what happens when a woman reconnects with...

This week on the Put Yourself First Podcast, I’m sharing a big behind-the-scenes update you’ve all been asking about… why I decided to close Light Up Level Up (LULU), what that means for the future of my business, and where I’m putting my full energy now. If you’ve ever found yourself in a season of transition - where one chapter is closing, and you’re not quite sure what the next one looks like y...

This is the conversation I’ve been dying to have on the podcast for YEARS… and it’s finally here. If you’ve ever felt torn between wanting to build a wildly successful business or career and also fantasising about pottering around the house with zero pressure to work... this one’s for you. We’re diving deep into the real feminine energy chat today - the one that’s not being had online enough. Not...

Sign up for Magnetic Muse - https://www.khorrocks.com/challenge Burnout isn’t always about doing too much. It’s about the misalignment you’ve been tolerating. The quiet self-abandonment that sneaks in when you ignore the version of you that’s dying to be expressed. In this powerful coaching-style solo episode, I’m inviting you to reflect on where your energy has been leaking - and why no amount of...

🎟️ Sign up for Magnetic Muse here → https://www.khorrocks.com/challenge This is your sign to put your noise-cancelling headphones on, turn the volume up, and treat this episode like the powerful voice note pep talk you didn’t know you needed. Whether you're on your hot girl walk, driving, cleaning, commuting or at the gym—this one’s going to land. Because if you’ve been feeling stuck in “suppo...

Apply for the LAST round of LULU Here In this episode, I’m taking you behind the scenes of my recent obsession - running - and the surprising lessons it’s teaching me about leadership. If you’ve ever thought “I’m just not that kind of person” or struggled with staying consistent in your habits, this episode will light a fire under you. We’re talking about: Why discipline isn’t a dirty word - it’s...

Today I’m joined by the amazing Jenn - a personal trainer and movement mentor for women - to talk about what it really looks like to stop overworking, start leading from your body, and build a business that feels as good as it looks on paper. Jenn is a graduate of The Light Up Level Up Collective™ and in this episode, she shares the mindset, nervous system and boundary shifts that helped her go fr...

You don’t have to burn it all down to build a life you love. You just need to lead, love, and live like the lit up woman you already are. In today's episode, I'm walking you through: 🌹 Who the Lit Up Woman is - and how she leads differently 🔥 Why so many high-achieving women stay stuck in Hustling Honey mode 🌸 What changes when you embody magnetic feminine leadership ✨ 3 powerful refle...

If you’re feeling exhausted from holding it all, this episode is for you. Today I’m talking about the shift from micromanaging to magnetising - and how this change will transform how you lead in work, business and relationships. We’re talking real-life, practical examples for both female founders and corporate leaders: how to stop over-functioning, let go of control, and lead in a way that inspire...

In today’s episode, I’m calling out the truth most high-achieving women need to hear: You’ve learned how to work like a man — and it’s burning you out. It’s time to lead like a woman. Whether you're in a senior leadership role or running a successful business, this episode will show you why over-functioning, over-giving and over-managing are keeping you stuck in survival mode — and how to brea...

Get comfy, because today I’m spilling all the tea on our wedding planning journey so far - the juicy updates, unexpected wins, and why we’re doing it our way (aka no traditional ceremony, no cake cutting, and all the party vibes ). Whether you're engaged, planning your own wedding, or just nosy like me, this behind-the-scenes episode is full of heart, humour, and real talk. From how we’re budg...

This week’s episode is a fiery truth bomb—served with love—as Kat breaks down the real reason so many high-achieving women stay stuck in patterns of self-sabotage, burnout, and inconsistency... even after years of therapy, coaching, courses and podcasts. If you've ever said: "I know what I need to do... I'm just not doing it" "I’ve already joined a gym / course / membership...