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Why do so many capable, thoughtful women find themselves overthinking, over-giving and constantly putting others first?

In this episode, I sit down with family mediator and author of It’s Not You, It’s Me, Rosemary Gattuso, to explore the deeper patterns behind people pleasing - and how to break free from them without becoming hardened or disconnected.

We discuss:

• Why overthinking isn’t a flaw — it can be a strength
• The hidden cost of chronic people pleasing
• How to shift from self-criticism to self-trust
• The transformative mindset of focusing on “what’s strong over what’s wrong”
• Practical ways to respond rather than react in relationships

This is a grounded, empowering conversation about self-awareness, boundaries and reclaiming your voice — without abandoning your empathy.

Have a listen to our chat, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup.

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority in 2026!

Be sure to reach out to us on socials (outlined below)

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If you are exhausted from trying so hard…
If you’re capable, driven, and ambitious - but quietly wondering why it all feels heavier than it should… this episode is for you.

In this solo episode, I unpack one of the most powerful (and often misunderstood) concepts in personal growth: feminine energy — not as an aesthetic, but as a strategy for sustainable success.

Because many women aren’t lacking ambition… they’re lacking capacity.

After years of operating in constant “doing mode” — managing households, careers, businesses, and emotional labour - it’s no surprise so many women feel burnt out, overwhelmed, and disconnected from themselves.

In this conversation, I explore the hidden cost of always being “on,” and why achieving more doesn’t always require more effort… but a different way of operating.

Inside this episode, I dive into:

• The difference between masculine (doing) and feminine (being) energy
• Why burnout isn’t just about doing too much - but never allowing yourself to receive
• How over-forcing, over-proving, and over-controlling may be holding you back
• The power of slowing down, creating space, and acting from clarity instead of pressure
• Simple, practical ways to start integrating more feminine energy into your daily life

This episode is a gentle but powerful reminder that you don’t have to exhaust yourself to succeed.

You don’t have to harden yourself to hold your ambition.

And you don’t have to keep living in constant output just to prove your worth.

Because sometimes, your next level of success isn’t on the other side of more hustle…
It’s on the other side of trust, rest, and allowing.

Have a listen here, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup.

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority in 2026!

I hope you really love this episode! Thanks so much for pressing play and spending your incredibly valuable time with us.

Be sure to reach out to us on socials (outlined below), and as always, if you enjoyed this or previous episodes, please kindly subscribe, rate and review, to help us to continue to have our voices heard.

Enjoy xx

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Postpartum recovery is one of the most important - and often overlooked - phases of a woman’s health journey.

In today’s episode, I’m joined by Jen Dugard, founder of MumSafe™, award-winning exercise professional, educator and author who has dedicated her career to helping women safely navigate pregnancy, childbirth and postnatal recovery.

After becoming a mother herself in 2008, Jen recognised a significant gap in the fitness industry when it came to properly supporting women during pregnancy and after birth. Since then, she has been on a mission to educate both mums and fitness professionals about safe exercise, recovery and long-term wellbeing during the postnatal period.

In this conversation we explore:

• Jen’s journey in the fitness industry and how motherhood reshaped her career
• What every new or expectant mum needs to know about safe exercise after birth
• The long-term consequences of ignoring postnatal recovery
• The pressure many women feel to “bounce back” after pregnancy
• Why the fitness industry must move beyond aesthetics and focus on supporting women’s health
• Responding to the harmful narrative that new mums are simply “lazy” if they don’t regain their pre-baby bodies quickly
• How busy mums can still prioritise their own wellbeing and self-care

This episode is an important reminder that postpartum recovery isn’t about rushing back to how your body once looked — it’s about honouring everything your body has been through and supporting it with the care it truly deserves.

Whether you’re a new mum, expecting a baby, or simply interested in women’s health, this conversation offers valuable insight into why postnatal care matters so much for long-term wellbeing.

Have a listen to our chat, or watch the full video on YouTube here.

Thanks for tuning in today to The Can I Get a Refill? Podcast, and be sure to jump on my website (below) to download a free 33 page eBook on 7 Steps to Protect Your Energy & Fill Up Your Cup.

You cannot pour from an empty cup, so I’ve designed a guide to help you take care of yourself, in order to uplevel your life. Download it today and make yourself a priority in 2026!

Be sure to reach out to us on socials (outlined below)

Can I Get A Refill? - Website - SIGN UP TO RECEIVE YOUR FREE 33 PAGE eBOOK ON 7 WAYS TO PROTECT YOUR ENERGY & FILL UP YOUR CUP

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