Put Yourself First

This is our final episode of 2025, and wow… what a year it has been. If you’ve felt stretched, cracked open, transformed or utterly exhausted by this year, you are not alone. In today’s episode, I’m sharing my honest, unfiltered reflection on the year that broke me open in the best possible way . No editing, no overthinking, just us… as if we were sat together in my living room with a coffee in ha...

If you’re walking into December already feeling tired, stretched thin or running on fumes… this episode is for you. Today we’re talking about something so many high-achieving women avoid until it’s too late: filling your own cup before life forces you to slow down. This isn’t about bubble baths or treating yourself. This is about your nervous system, your energy, your boundaries, your capacity… an...

This week, we’re diving deep into the identity shift required to actually live the life you’re dreaming about in 2026. Because most women try to create a new reality with old habits, old beliefs and old coping mechanisms… and then wonder why nothing changes. This episode explores who you’re becoming. The woman who can hold more. The woman who can receive more. The woman who can love, lead and live...

Money gets framed as this boring adult task that we all have to get through, but the truth is… it’s one of the biggest triggers for conflict, shutdown and resentment in relationships. And most of the time, the argument isn’t about the bill, the purchase or the spreadsheet. It’s about upbringing, safety, communication and how you both feel in the partnership. This week, I’m joined by wealth coach S...

👉 Join Make 2026 Magnetic here - ⁠https://www.khorrocks.com/challenge You can’t create a juicy, fulfilling, magnetic life whilst watering yourself down. And yet, so many women do. You hold back in meetings because you don’t want to be too much. You silence your truth in relationships because you don’t want to cause conflict. You chase the next goal, thinking that’s what will finally make you feel...

If you’ve ever set a big New Year goal, only to fall out of alignment by February, this episode is for you. Kat is back with an empowering mix of reflection, embodiment and manifestation to prepare you for her upcoming Make 2026 Magnetic challenge. In this episode, Kat shares: ✨ The lessons running a 10 K taught her about manifestation and self-belief✨ Why celebrating yourself is the most magnet...

If you’ve ever found yourself rushing through life - from one task to the next, from goal to goal - waiting for the moment you can finally slow down and breathe… this episode is for you. I’m diving deep into The Art of Being Present — what it really means to live in your body instead of your head, and how to reconnect to the moment instead of waiting for peace “someday.” In this episode, we explor...

If you’ve ever felt like you had to shrink yourself to be accepted or tone yourself down to be liked, this episode will light a fire in you. This week, Kat is joined by Caroline Goyder - internationally renowned speaking and voice expert , author of Find Your Voice and Gravitas , and TEDx speaker with over 10 million views . Together, they dive into what it really means to speak with confidence, p...

I’ve never done this before - but this week, I’m sharing something really special. Instead of a new episode, you’re getting a behind-the-scenes coaching workshop from inside The Put Yourself First Sisterhood . This session is called Clear the Mental Load , and it’s designed to help you drop out of overwhelm, close all those mental “tabs,” and feel calm, clear, and in control again. If your mind ha...

If you’re the woman who always has it handled - the organiser, the fixer, the one holding everything together at home, work, and in your relationship - this episode is for you. Because being the strong, independent woman is beautiful… but not when it leaves you drained, resentful, and secretly craving to be looked after for once. In today’s conversation, I’m guiding you through five powerful, prac...

Everyone waits for 1st January to make changes - but what if the most powerful time to shift your habits, routines and goals is now ? In this episode, I’m breaking down the winter lock-in energy and how you can use the final months of 2025 to create momentum instead of pressure. You’ll hear: ✨ Why waiting until January sabotages your growth✨ Three mindset shifts to reframe autumn/winter for succ...

We’re living in a loneliness epidemic. Everywhere we look, we’re being told to protect our peace , normalise saying no and prioritise ourselves . But here’s the truth: somewhere along the way, boundaries started looking a lot more like walls. In this episode, I’m diving into: ✨ Why choosing “convenience” over connection is quietly sabotaging our relationships ✨ The feminine energy balance betwee...

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...