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

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 success✨ How to move from knowing → doing → being so new habits stick✨ The rituals and routines I’m personally focusing on this seasonThis isn’t about hustling harder or doing it all perfectly. It’s about small, sustainable changes that line up with the woman you want to be in 2026.If you’re craving accountability and a space to actually put this into practice, come join us inside The Sisterhood. You’ll get access to our Pleasure-Led Planning calls, embodiment practices, and a community of women celebrating you every step of the way.

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 between receiving and showing up for others✨ How self-care has been warped into isolation (and what it actually means to put yourself first)✨ Tangible journaling prompts to help you reconnect with the people who matter mostIf you’re craving more intimacy, community, and connection in your life – whether with your partner, your friends, or even yourself – this conversation is for you.

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 our ceremonyThe controversial decision about kids at our wedding and how we navigated itHow we’re including Benji & Bella

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 trust, and for that queen-level energy you desire in your relationship.In this episode, I’m breaking down:✨ The biggest misconception about feminine energy and why boundaries are essential to it✨ How boundaries create the safety required to let go, receive, and be fully supported✨ The difference between non-negotiables and personal boundaries - and why you need both✨ How to communicate your standards from a grounded, feminine place (without ultimatums)✨ Why being “high maintenance” is actually the most magnetic energy you can bring into your relationshipBoundaries are not about controlling others. They are about honouring yo

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 it unapologetically.In this episode, I’m breaking down:✨ Why turn on is your secret superpower for success, not just intimacy✨ What might be blocking your turn on (and why so many women feel “dimmed down” on autopilot)✨ The link between your nervous system, survival mode, and libido✨ Why desire is a vital sign of wellbeing - not a frivolous extra✨ How turn on is the difference between surviving your to-do list and thriving in every part of your lifeYour turn on is not a luxury - it’s a necessity. It’s a marker of your health, your aliveness, and your ability to show up as the most magnetic, powerful version of yourself

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 your power to external validation will always keep you stuck, and what shifts when you start healing from the inside out.We’ll explore:The sneaky ways women are taught to seek worthiness and safety outside of themselvesWhy perfectionism, pressure, and people-pleasing block you from fully receiving your desiresHow feminine embodiment gets you back in the driver’s seat of your lifeWhat changes when you heal your inner child, regulate your nervous system, and reconnect with your bodyWhy this work creates a ripple effect into your relationships, your career, your health, and beyondAnd if you’re feeling the pull… I’m opening fi

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 just as much as the beliefs you hold about yourselfHow your energy, words, and unspoken assumptions can set the thermostat of your relationshipThree powerful beliefs you can start leaning into this week to shift the way you relate to your partnerWhy affirming your partner’s strength, commitment, and character can change the dynamic between youHow to stop micromanaging, start appreciating, and create space for deeper connection and supportIf you’ve been feeling disconnected, snappy, or stuck in old patterns with your partner - this episode will help you shift the energy and see how powerful your perspective really is.And i

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, work, health, and wellbeing.We’ll explore:The sneaky ways you might be neglecting the most important relationship in your life (without even realising it)How disconnection from yourself shows up in your intimacy, communication, and confidenceThe inner shifts that ripple out into stronger, more fulfilling relationships everywhere else in your lifeWhy working on you first is the most powerful way to transform your relationship with othersAnd if this sparks something in you, now is the moment. I’m opening five exclusive case study spots for my brand new 1:1 Feminine Embodiment & Relationship Coaching. This is the only tim

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 episode, I walk you through the raw, real, and powerful ways this work has transformed:My relationship and communication with AdamMy sex life and body confidenceMy ability to receive love, support, and pleasureMy nervous system, stress levels, and emotional regulationHow I lead in my work, relate to loved ones, and move through life with peace and powerThis is not just about sex or intimacy (though those will transform too).It’s about coming home to yourself, embodying your feminine energy, and letting that ripple into every area of your life.If your body is already saying yes to this…✨ DM me the word COACHING on Instag

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've been told about long-term relationships - and sharing the truth that will set you free.These lies are the reason so many women question themselves, their partners, or give up on something beautiful way too soon. And if you’re in a long-term relationship (or want to be one day) this is your reminder that it’s possible to feel more in love, more connected, and more turned on by your partnership than ever before - even after years together.We’re talking:

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 pressing pause.

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 full-time coach. And why trying to “fix” him could be blocking the emotional intimacy, safety, polarity, and sex you actually crave.Inside this powerful chat, we explore:

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 breathwork, EFT, and self-compassion– Letting go of hustle, perfectionism, and performative success– Showing up online with your authentic voice (even if it scares you)– Our ‘bad girl in a hot way’ rebellion stories (spoiler: pints and joints included

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 truth.She shares everything that’s been unfolding behind the scenes in life and business, and how easily we downplay our growth when we don’t see instant results.This is your mid-year pep talk.This is your reminder that recalibration is not failure — it’s progress.And this is your invitation to choose a new energy for the second half of the year.You are not behind. You are building something powerful.✨ In this episode, you’ll reflect on:Why you might be telling yourself you’re “behind” (and why you’re not)The invisible growth and inner work that doesn’t get celebrated enoughWhat Kat has actually been navigating, buildi

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 feminine energy fully flourish.In this juicy and activating episode, you’ll learn:✨ How using data as feedback (instead of relying purely on emotions) creates stability, safety, and clarity - so you can stop spiralling and start trusting yourself deeply.✨ Why intentional structure and supportive habits aren’t limiting - they’re liberating. Your nervous system craves this stability, and I’ll share exactly how I create it in my own life.✨ What it means to heal your relationship with discipline so it stops feeling like pressure or punishment and instead becomes a deeply loving devotion to yourself.✨ Why keeping the promises you

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 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 yet - this episode is for you.We’re talking:✨ How to trust your intuition in business (and life) when a decision doesn’t make sense on paper✨ The real reason I’m letting go of a program I loved✨ Why I’m finally letting go of the ‘feminine leadership coach’ label✨ What it looks like to evolve as a woman — and let your work, identity and life evolve with you✨ What you can expect moving forward — and where to get support from me nextPlus, I’m sharing all the juicy details on:

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 the black-and-white “trad wife vs boss bitch” conversation.Not the shamey TikTok soundbites that tell you you're doing it wrong.This is about your feminine power.Your nuance.Your right to want both. Or neither. Or something in between.✨ In this episode, I’m talking about:The internal tug-of-war between wanting to be financially independent and deeply supportedWhat it’s really like to shift income dynamics in your relationshipWhy your feminine energy has nothing to do with your job title or income bracketHow I’ve redefined success, ambition and softness - and created a life where all of me is welcomeThis one is juicy

Sign up for Magnetic Muse - https://www.khorrocks.com/challengeBurnout 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 bubble baths, time off, or productivity hacks will fix the root cause until you reclaim your power.