Put Yourself First

Kat Horrocks
  • 4.5 (172)
  • Self-Improvement
  • Updated weekly

Calling all high achieving and ambitious girls - it's time to put yourself first. Stop overfunctioning at work and at home, feel cherished in your relationship and create a life that turns you on. 🌶️ Hosted by Women's Empowerment and Relationship Coach - Kat Horrocks Tune in every Monday for your weekly dose of no-BS coaching, advice for real women and the tools that have helped 500+ women change their lives.

  1. 1 day ago

    Become the Cherished Woman: Feel Sexy, Confident, and Turned On by Your Life

    If you're an ambitious woman carrying a huge amount of your life yourself, and lately you've been feeling more like the manager of your relationship than his lover, this episode is your 12 week roadmap. In this episode: The 3 patterns keeping capable, high achieving women stuck: the mental load that never switches off, the rage you didn't know you were carrying, and the slow fade from lover to roommate. Why the relationship you have with yourself changes everything else. The 3 Cherished Woman Codes I teach inside Cherished: Self-Devotion, Heart-Led Communication and Magnetic Intimacy. Doors are open for Cherished's second cohort. I share the key dates, what's included, and how to join. Ready to join Cherished? Doors close Friday 25th September. Cherished begins Monday 28th September. Link to join and see everything included - https://www.khorrocks.com/cherished Want to talk it through first? DM me the word CALL on Instagram to book a free Cherished Clarity Call. - https://www.instagram.com/kat_horrocks/

  2. 31 Aug

    Roommate Energy: The Secret Relationship Killer (And What's Really Underneath It)

    Free Workshop Signup Here > https://www.khorrocks.com/workshop You know the caveat by heart. "My partner's amazing, he does so much, he never says no when I ask." And yet I still feel like the manager of my household, still feel more like his mum than his lover, still feel like nothing gets done unless I remind him. In this episode, I'm unpacking roommate energy, one of the quietest, most common relationship killers, and why it has nothing to do with how good your partner is. In this episode, I cover: Why "he always says yes when I ask" is masking the real issue, the invisible weight of noticing, delegating, reminding, and following up on everythingThe difference between the practical mental load and the emotional load, and why so many high-achieving, self-aware women (therapy, podcasts, attachment work, the lot) still feel stuck in the same dynamicThe "awareness trap": why understanding your patterns isn't the same as changing them, and why insight alone hasn't shifted my relationship, or maybe yoursThe uncomfortable truth that frustration isn't only directed at your partner, it's often directed at yourself, for tolerating what you said you wouldn'tWhy intimacy quietly disappears under roommate energy, and what it actually takes to get the spark, the connection, and the "life partners again" feeling backPractical permission slips: what it can look like to stop asking permission, let him figure it out, and reclaim your time and energy, starting todayWhy this work always starts with your relationship with yourself first, not with fixing him or the relationship directly FREE LIVE WORKSHOP THIS THURSDAY! Resentful to Radiant: How to Go From Feeling Like Roommates to Feeling Like the Hottest Woman in the Room, Thursday 3rd September, 8PM UK time I'll be sharing the 3 Cherished Woman Codes I walk every client through to help her put herself first, shift out of roommate energy, deepen connection with her partner, and start feeling cherished again. Sign up here - https://www.khorrocks.com/workshop

  3. 24 Aug

    Why Decentring Men Will Strengthen Your Relationship (Not End It)

    Register for the workshop - https://www.khorrocks.com/workshop Say "decentring men" and most people picture single women, healing, done with dating. But what happens when you're married? When you're in it, and you love him, and he's a genuinely good one? This week I'm making the case that decentring men matters more once you're partnered - not less. Because the sneaky version isn't the dramatic breakup. It's the quiet, years-long slide into building a whole life around him without ever noticing you did it. I'm talking through why this hits hardest for women carrying shared responsibility - the joint mortgage, the joint calendar, the "who's picking up the kids" of it all - and the exact ways it shows up: the permission-asking, the disappearing hobbies, the vision board you stopped updating for yourself. I'll walk you through what I actually do in my own relationship, what I've watched clients do, and I've got some reflection prompts for you at the end if you want to sit with this properly. Fair warning - if you've been playing the cool, low-maintenance girlfriend, or the devoted wife who puts everyone else first, this one might sting a bit. That's alright. Stay with it. Mentioned in this episode: My free live workshop, Resentful to Radiant - for women ready to stop feeling like his roommate and start feeling like the hottest woman in the room again. Thursday 3rd September, 8pm UK time, live on Zoom. 👉 Register here - https://www.khorrocks.com/workshop If you sign up after listening, drop me a DM on Instagram [https://www.instagram.com/kat_horrocks/] and say hi - I want to know you're coming!

  4. 17 Aug

    Stop Analysing Why They Did It (Focus On This Instead)

    You know the spiral. Something happens with your partner, your mate, your sister, and instead of feeling it, you're straight into detective mode. Why did they say that? What's going on for them? Is it their attachment style, their childhood, a bad day? Sound familiar, sister? If you've done any personal development at all, you've got a library of explanations on tap for other people's behaviour. And that's exactly the problem. In this short and sweet one, I'm calling out a pattern I see constantly in over-functioning, over-giving women: using your self-awareness and compassion on everyone except yourself. The ruminating, the theorising, the endless "well maybe it's because..." isn't understanding. It's another way of over-functioning. Another way of making yourself responsible for someone else's behaviour instead of your own response to it. I walk through why this happens (hello, sense of control), what it actually costs you, and the one phrase that's changed how I handle conflict for good: impact is more important than intent. In this episode: Why over-functioning women default to analysing other people instead of themselvesThe real cost of ruminating on someone else's behaviourA live example of shifting from "why are they like this" to "what do I want"The phrase that'll change how you handle every hard conversation from here onFeeling hurt by someone who isn't showing up the way you need them to? Stop trying to get inside their head. Come find out what putting yourself first actually looks like in the Sisterhood. LINKS Connect on Instagram Join the Sisterhood

  5. 10 Aug

    Female Friendships Are Just as Traumatising as Romantic Ones - with Amy Rushworth Dating + Relationship Coach

    You've healed your childhood wounds. You've done the work on your romantic relationship. You can spot a red flag in a man from three streets away. But have you ever sat down and actually looked at your friendships the same way? In this episode I'm joined by my friend and dating and relationship coach Amy Rushworth, and we go somewhere the internet basically never goes. Not dating. Not men. Female friendship. The wounds, the patterns, the heartbreak that can be just as brutal as anything a man's ever put us through. Amy's spent years helping women heal their romantic patterns, but she's honest about the fact that the next level of the video game for her was her friendships with women. And once she said that out loud to me, I knew this conversation had to happen. We get into why we'll pour endless energy into fixing our love life and completely ignore the same wounds showing up with our girlfriends. Why being the reliable one, the low maintenance one, the one who always initiates, is quietly costing you. And why decentring men might be the single best thing you can do for your friendships. What we cover: Amy's origin story, from an absolute shit show of a dating life to ten years happily married, and why healing her romantic wounds just uncovered a new layer with womenTaking personal responsibility without turning it into self blame, and why looking in the mirror is always the more empowering moveThe overgiver pattern, why it feels like a gift and quietly comes from a wound, and how it trains people to expect nothing back from youWhy relationships with women can be just as savagely traumatising as romantic onesBeing a self centred woman (not selfish, self centred) and why decentring your man is one of the healthiest things you can do for your marriage, your friendships, and yourselfFriendship red flags to watch for, and the green flags that actually matterWhy the ability to receive is just as important as the ability to give, and how hard that can be for an overgiverAmy's advice for the woman thinking "where the fuck did all my friends go"A few of my favourite moments: "Relationships with women can be just as savagely traumatising as romantic relationships."Amy's take on overgiving as a way to stay in control, so you never have to depend on anyone elseThe reminder that friendship is a goal like any other, and sometimes you just have to be brave enough to ask someone to be your friendIf this episode stirred something up for you, I want to know. Screenshot it, pop it in your Instagram stories, tag us both, and let us know what landed. More from Amy:Instagram: @thisisamyrushworthHer new membership, Chosen Woman, is live now for anyone who wants direct support and coaching around dating and relationships.

  6. 27 Jul

    A Crash Course In Grief: 4 Things I've Learned Supporting My Husband Through His Mum's Cancer

    In March, we found out my mother-in-law has cancer. It's now mid-July and she's in palliative care at home. We have weeks left with her. I wanted to share this episode as a resource, whether you're supporting a partner through illness, grief, or any traumatic event, or you're the one going through it and need the words to ask for what you actually need. Four months into this crash course, here's what I'm covering: Why "let me know if you need anything" is one of the worst things you can say, and what to do insteadHow to stop projecting your own needs onto your grieving partnerWhy honouring someone's nervous system matters more than trying to fix how they're copingHow to support your loved one without abandoning yourself in the processIf you've got your own wisdom on grief, your masters, your PhD in it, send it my way. DM me or drop a comment on Spotify. Sending you love, whether you're going through this or supporting someone who is. Connect on Instagram - https://www.instagram.com/kat_horrocks/

  7. 20 Jul

    Your Mid-Year Reset Starts Here (My Pleasure Led Planning Process)

    Summer gives you the space that January never quite does. Time off, time with family, more room to actually reflect on what's happened this year and what you want for the rest of it. In this episode I'm taking you through a mini version of my Pleasure Led Planning process. It's the exact framework we run live every month inside the Sisterhood, so you can do your own mid-year reset right now, wherever you are. This one is meant to be worked through, not just half listened to while you scroll. Pause it, journal on it, talk it through with a friend who's also into her goals and growth. Whatever works for you. What's covered Why decision fatigue, not lack of motivation, is usually the real thing stopping you from following throughCelebrating how far you've come. What you're proud of from 2026 so far, including my own experience of staying devoted to my fitness through a genuinely hard yearAuditing your 2026 goals and vision board. What still fits, what's shifted, and why that's completely normal after six monthsMy own curveball this year, my mother in law's cancer diagnosis landing right as I headed into what's usually my busiest season, and what that taught me about seasons and pivotingWhere you're actually at on the line from where you started this year to where you want to beShiny object syndrome versus genuine misalignment, and how to tell the differenceA New Year's Eve journal prompt to get properly clear on what you want for the rest of the yearEmbodiment. Who you're being when you've hit that goal, including my own reflections on stepping into being a wife and training for my half marathon this OctoberOutcome goals versus process goals, and why process goals (the repeatable, habitual kind) tend to get you there feeling better along the wayBuilding your Pleasure Led plan of action. 3 to 5 concrete steps or habits you can start this weekWhy putting it in the calendar is what makes it real, and how to infuse pleasure into even the hardest tasks A quotable moment "Decision fatigue will stop more goals and dreams from coming true than a lack of motivation ever will." Join the Sisterhood I'm offering a 14 day trial to the coaching and membership. Come in, watch the full six month reset call for free, and decide for yourself if it's the right space for you. Cancel any time during your trial and you won't be charged. Zero stress, give it a go. ➡️ Join the Sisterhood, 14 day trial. Loved this episode? Please follow or subscribe so you don't miss what's coming next. And if you've got a personal development girlie in your life who's also chasing her goals and dreams this year, send this one her way. You might just find your new accountability partner for the rest of 2026.

  8. 13 Jul

    You Taught Them Not to Worry About You (& it's lonely AF)

    Are you the organised one. The one who initiates, who holds it all together, who remembers every birthday and manages every group chat. You're the friend everyone calls when something's going wrong, and you hold space for them beautifully. Except when it's your turn. Then you go quiet. You don't ask for help. You don't let your feelings take up room, not in the group chat, not at the dinner table, not with your partner. In this episode I'm talking about how lonely that identity can feel, even when you're surrounded by people who love you. I share why this role gets built so early (hello, being praised for being "so reliable" as a kid), what it's actually costing you now, and what I had to let go of to stop carrying everything alone. What we cover: Why being "the strong one" isn't a personality trait, it's a role you were praised into from childhoodThe invisible mental load of constantly tracking, remembering and anticipating for everyone elseWhy you default to going quiet in your own crisis, even with friends you know would show up for youThe difference between being independent and being interdependent, and why independence is actually the lonely oneWhat it actually looks like to let people in, including the small, uncomfortable moment of just saying yes when someone offers to helpWhy saying yes to support is a gift to the other person, not a burden on themMentioned in this episode: Put Yourself First Live this September. Grab Early Bird Tickets Here - https://www.khorrocks.com/PYFliveFollow me on Instagram - ⁠https://www.instagram.com/kat_horrocks/⁠Cherished early bird spots are open now, save £100 on the last round price plus bonus 1:1 sessions over summer. DM me CHERISHED on Instagram for details.DM me COACHING on Instagram to enquire about working together

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4.5
out of 5
172 Ratings

About

Calling all high achieving and ambitious girls - it's time to put yourself first. Stop overfunctioning at work and at home, feel cherished in your relationship and create a life that turns you on. 🌶️ Hosted by Women's Empowerment and Relationship Coach - Kat Horrocks Tune in every Monday for your weekly dose of no-BS coaching, advice for real women and the tools that have helped 500+ women change their lives.

Information

  • Creator
    Kat Horrocks
  • Years Active
    2017 - 2026
  • Episodes
    533
  • Rating
    Explicit
  • Copyright
    © Kat Horrocks
  • Show Website
    Put Yourself First

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