Put Yourself First Podcast | Self Care | Personal Growth | Goal Setting | Inspirational Interviews

Are you knackered? I know lots of us are! Today's guest is a sleep EXPERT! Rachel McGuinness shares tips on how to sleep better, have more energy and wake up with zest. We touch on sleep routines, healthy habits, where we're going wrong, the science of sleep and even tips for jet lag. So many takeaways from today's episode. Enjoy and let us know what you think on social media. Rachel's Website https://www.wakeupwithzest.com/ Rachel on Instagram https://www.instagram.com/zestylady/ Rachel on LinkedIn https://www.linkedin.com/in/rachelmcguinness/ The best ear-plugs https://amzn.to/2NQq9Cv HIIT workouts - The Body Coach TV https://www.youtube.com/user/thebodycoach1

Today's Friday Chat is all about Booty Building! How to build your glutes in the gym with September co-host and Personal Trainer Vicki Mellard. - Best exercises for building your glute muscles - Common myths and bad habits when it comes to women wanting to 'tone up' - Expectation vs. Reality - why your Instagram faves' body shape might not be 100% attainable - Vicki's top tips and process for building your shape in the weight's room (hello bubble butt!) Check out The Glute Guy! https://www.instagram.com/bretcontreras1/ Vicki's Website www.vickimellardpt.com/ Vicki's Instagram instagram.com/vickimellard_pt Vicki's email (Personal Training enquiries in the Manchester area) vicki.mellardpt@gmail.com

Today's wonderful chat features the very inspiring Jamie Abrams. Jamie has over 15 years experience teaching yoga, and embodies her yoga practice not just on the mat but as a way of life. We discuss: - The art of living yoga in your every day - Embodiment (getting out of your head and back to your body) - Self-care and "movement snacks" - And loads more great tips to make your day a little bit more mindful. Support and Follow Jamie's work https://www.embodiedbadassery.com/ https://www.instagram.com/embodiedbadassery/ http://www.yogajamie.com/ https://www.facebook.com/embodiedbadassery/ Jamie's Resources https://www.garyvaynerchuk.com https://drshefali.com/

This week, Vicki and I discuss the pressure to be perfect. To have the perfect Instagram feed (with the perfect boyfriend and body to match), the perfect wedding, the perfect job, the perfect life! And why that pressure often comes from ourselves. We hope you can relate! Vicki's Website www.vickimellardpt.com/ Vicki's Instagram instagram.com/vickimellard_pt Vicki's email (Personal Training enquiries in the Manchester area) vicki.mellardpt@gmail.com

Say hello to September's Friday Chats co-host Vicki Mellard! You may have heard Vicki's episodes previously, if not I'll link them below and you can catch up with her more there. Today we discuss finding your healthy balance with food and alcohol, to enjoy a balanced lifestyle without guilt or restriction. Vicki shares top tips that she uses with her PT clients, so we can all enjoy our favourite things. Mine's a G&T! Vicki's Website http://www.vickimellardpt.com/ Vicki's Instagram http://instagram.com/vickimellard_pt Vicki's email (Personal Training enquiries in the Manchester area) vicki.mellardpt@gmail.com Vicki's Podcast Interviews https://www.kathorrocks.com/podcast/from-body-dysmorphia-to-body-positive-fitness-blogger-and-pt-with-vicki-mellard https://www.kathorrocks.com/podcast/body-positive-female-fitness-and-leaving-your-9-5-for-your-lifes-purpose-with-vicki-mellard

This was such a wonderful, soulful chat with Isik Tlabar. She shares the difference between the voice of your intuition vs. the voice of your ego, how to get out of your head and come back to your body, the power of our feminine energy and monthly cycle, and SO many more nuggets of intuitive wisdom. I really hope you enjoy and be sure to follow and support Isik. I'm sure she'll be back! Isik's Website https://www.isiktlabar.com/ Isik on Instagram https://www.instagram.com/isiktlabar/ Resources Mentioned The Magician's Way https://amzn.to/2wqNFLF The War of Art https://amzn.to/2PdPq6n Cuchira https://www.instagram.com/cuchira/ Peaceful Warrior The Greatest Showman

Today's podcast is NSFW! Grab your headphones and get ready to laugh out loud!! Danielle and I are sharing our most embarrassing stories with toilet troubles. Yep, we're chatting shit. Literally. If you're a prude or a bit squeamish, totally get why you don't wanna listen today. For the rest of you, enjoy laughing at our unfortunate stories!! Danielle's Instagram https://www.instagram.com/iamdanielleking/ Danielle's Website https://kiht.co.uk/

Eeeek - not wanting kids, or not wanting them YET, is a topic full of stigma in society. It's 2018. In the UK, women have SO much more choice than we used to. But there's still a lot of pressure around having babies, whatever your age or stage in life. Today, Danielle and I are having a very frank and honest conversation about our feelings and experiences with this - both being childless, with plans to be childless...at least for the foreseeable future! Danielle's Instagram https://www.instagram.com/iamdanielleking/ Danielle's Website https://kiht.co.uk/

Beth Sandland is a lifestyle blogger, breaking down taboos and sharing honest, relatable content on her site. I wanted to ask her about: - Finishing her law degree and deciding to go full time with her business online - Her niche as a blogger being so open about some pretty awkward subjects! - Her advice and thoughts on blogging for anyone starting out in the industry themselves Check out Beth's blog http://bethsandland.co.uk/ Beth's Instagram https://www.instagram.com/bethsandland/ Beth's Favourite Resources Carly Rowena's Get Gorgeous Guide https://carlyrowenashop.com/ Ponderlily Planners https://ponderlily.com/

Friday Chats: with August Co-Host Danielle King In today's edition of Friday Chats, Danielle and I discuss goal setting and motivation. We share our struggles with both as business owners and our top tips for staying motivated throughout the week! Danielle's Instagram https://www.instagram.com/iamdanielleking/ Danielle's Website https://kiht.co.uk/ Enjoying Put Yourself First? - Submit your feedback and requests to make it even better - contact@kathorrocks.com - Leave a rating/review on your podcast app - Share an episode with a friend who you know will relate too!

Today I'm chatting with Samio Olowu about her incredible creative portfolio and the work she does. I first discovered Samio's work when she was modelling full time, and this year she's transitioned away from her modelling career and now creates content in her online space full time. We discuss why she made that career change and her thoughts on work, creativity, travel and life! She also shares some great skincare hacks and products that I NEED ASAP! Samio's Blog https://www.samio.co.uk/ Samio on Instagram https://www.instagram.com/samiorenelda/ (be sure to check out her #SamiosSelfPortraits) Samio on YouTube https://www.youtube.com/channel/UCe5mzleXyv0-YCqaSuvnq3Q Samio's Skincare Routine https://youtu.be/onS4kTaMgaw Her Facial Sauna (I've purchased this and love it!)http://www.argos.co.uk/product/4424266

In today's edition of Friday Chats, Danielle and I discuss our relationship with food, our journey to intuitive eating and true balance with our diet. I also share my experience with calorie counting, which has been a quiet struggle of mine. Two women I hugely admire for body positive, healthy messages around diet, food and health: Mel Wells https://melwells.com/ Alice Liveing (mentioned)https://www.instagram.com/aliceliveing/ Danielle's Instagram https://www.instagram.com/iamdanielleking/ Danielle's Website https://kiht.co.uk/

In part 2 of my chat with Sophie (AKA Sophie's Scran) we hear Sophie's travel and backpacking story, her advice for solo female travellers, Sophie's love of food and her passion for plant-based eating and environmental consciousness. Be sure to check out part 1 to hear Sophie's travel story, advice for solo female travellers, Sophie's love of food and her passion for plant-based eating and environmental consciousness. Sophie's Blog https://www.sophiesscran.com/ Sophie's Instagram https://www.instagram.com/sophiesscran/ Resources Mentioned Travel Girl vs Globe Facebook Group https://www.facebook.com/groups/GirlsvsGlobe/ Moon Cup https://www.mooncup.co.uk/ Revolut https://www.revolut.com/ Food/Blogging Jamie Oliver's Ministry of Food https://amzn.to/2KmmIxD Gem Wade (You Say Tomato) https://www.yousaytomatocooking.com/ Hungry Harriet https://hungryharriet.com/ https://louiscannell.com/ Northern Blog Awards https://www.northernblogawards.co.uk/ Business Letters from a hopeful creative podcast (I love this too!)

In part 1 of my chat with Sophie (AKA Sophie's Scran) she shares her career journey so far, from starting a blog, to finding a job because of her blog, to quitting that career path to pursue travel and the freedom of freelance life! This is a very honest conversation on the ups and downs of working for yourself. We also share some practical tips and advice that helps us. Be sure to check out part 2 to hear Sophie's travel story, advice for solo female travellers, Sophie's love of food and her passion for plant-based eating and environmental consciousness. Sophie's Blog https://www.sophiesscran.com/ Sophie's Instagram https://www.instagram.com/sophiesscran/

Introducing Friday Chats! Every month, I'll be bringing a friend on to co-host Friday Chats with me. Topics might be super serious or controversial, or really daft and silly! To kick things off, my first co-host is my friend Danielle. In this first episode, we discuss how we met and dive into our first topic - fitness motivation and gym routines. Hope you like it, and let us know what you think on social media. My Instagram https://instagram.com/kat_horrocks/ Danielle's Instagram https://www.instagram.com/iamdanielleking/ Danielle's Website https://kiht.co.uk/

Elevate your brand, business and life, with Fiona Humberstone, The Brand Stylist. Today I'm chatting with Fiona about: - The Brand Stylist's top principles for branding a business for success - Work-life balance and healthy boundaries - Forgetting comparison or 'hustle', and building a business you love, based on your definition of success and happiness - Fuelling your creativity when you need to have constant ideas and inspiration! Support Fiona and The Brand Stylist Lots of amazing resources at https://www.thebrand-stylist.com/ How To Style Your Brand https://amzn.to/2LV6vkg Brand Brilliance https://amzn.to/2mQxSkZ Fiona's Resource, The Empowered Entrepreneur by Elizabeth Cairns will be available to pre-order on Friday 3rd August! Follow her to be updated https://www.elizabethcairns.com/ https://www.instagram.com/andthrive/

How to stay healthy and prioritise wellness when you live a busy, on the go lifestyle. I loved having this conversation with Apex Hotels brand ambassador, author and wellness consultant Celynn Morin. If you're addicted to being busy like I am, today's episode is full of practical tips to get more zen in your day, whether you're working away, travelling or at home. Support Celynn & Apex Check out the Apex Hotels #WarmerWelcome podcasts https://www.apexhotels.co.uk/warmerwelcome http://celynnmorin.com/ https://www.instagram.com/resilientenergy/ Celynn's Book https://amzn.to/2muzZdQ Show Notes & Resources Mentioned https://marthabeck.com/ https://brenebrown.com/ 5 Tibetan Rites https://www.mindbodygreen.com/0-17551/fountain-of-youth-5-tibetan-exercises-you-should-be-doing-every-day.html https://www.headspace.com/ https://insighttimer.com/

I had such a great chat with Melanie Murphy last week. Melanie is a storyteller, published author, film maker and content creator online. In today's chat we discuss: - Melanie's creative career journey - Why does nobody talk about sex, mental health or other important issues? And how Melanie is breaking down taboos with her content - Imposter syndrome as a female business owner - The law of attraction and never giving up on your dream Not only does Melanie create unique content with integrity and authenticity, she also is a really positive, supportive human. Nothing but good vibes in this chat so enjoy! Support Melanie http://www.melaniemurphy.ie/ https://www.youtube.com/user/MelaNiieVideos https://www.instagram.com/melaniiemurphy/ https://twitter.com/melaniietweets Melanie's Book - Fully Functioning Human (Almost) https://amzn.to/2ugfsOl Melanie's Favourite Resource: YouTube Creators Channel https://www.youtube.com/user/creatoracademy/videos

I am honoured to share this conversation with Mel Wells today! I have admired Mel's work for over a year now. Her first book The Goddess Revolution truly changed my life. So I'm excited to share the conversation I had with her all about her second book, Hungry For More.  The book holds a mirror up to our relationship with food and body image, and how we can use these tools (especially as women) to run away and hide from our true selves. If we heal this relationship and make peace with food, we can unlock inner strength that can transform every area of our lives. So if you're feeling stuck, or you know you need a change, or you just need some encouragement - please listen to today's episode and be as inspired as I was chatting to Mel! Order your copy of Hungry For More on Amazon (UK) https://amzn.to/2KQeWgm For US/International links and info on pre-order bonuses head here. https://melwells.com/hungryformore/ Show Notes https://melwells.com/ https://www.instagram.com/iammelwells/ Mel's Resource Recommendation:

What's wrong with the wellness industry, and when did things get so shaming? I'm chatting with the founders of Float Festival today. A wellness festival based in Manchester, dedicated to providing a 360 experience of true wellness. Body, Mind and Spirit. Founders Laura and Daisy share some sneak peeks you can expect on the day, and we dive into some deep topics such as: - Why mental health should go hand in hand with physical health - Letting go of shame or guilt around our choices - How we can make intuitive decisions, from what's on our plate to the decisions we make A really amazing chat full of nuggets of wisdom! Float Festival is on Saturday 22nd September in Manchester City Centre Support Float Festival and Buy Tickets https://floatfestivalmcr.co.uk/ https://www.eventbrite.co.uk/e/float-festival-morning-or-afternoon-session-tickets-45724956576 https://www.instagram.com/floatfestivalmcr/ Support Laura & Daisy, the Founders Laura http://www.thevibrancyhub.co.uk/ https://www.instagram.com/thevibrancyhu