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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)

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If you’re into fitness, nutrition and taking care of yourself, then you might just love today’s episode.

I was fortunate enough to have a recent chat with Veronika Larisova: Nutritionist, Exercise Physiologist, Ultra-Marathon Runner, host of the Chief Life Podcast and Co-Founder of Chief Nutrition, most well-known for their meat and collagen-based snacks, and for creating some of the cleanest products on the planet.

Veronika is so passionate about the science behind health & wellness and delivers some incredibly interesting views on nutrition.

I took a lot away from this episode, but it is good to note that this is one particular view-point that clearly works so well for Veronika, because she is absolutely glowing! It’s always important to do your own research or trial & error when it comes to your diet.

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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Abundance isn’t about how much you have—it’s about how safe you feel trusting yourself and your life.

When people hear the word abundance, they often think of money.
But in my experience, abundance is so much bigger than that.

It’s about time.
It’s about energy.
It’s about feeling safe, supported, and trusting that life is working with you—not against you.

In today’s solo episode, I want to talk about the abundance mindset—not from a hustle or manifestation angle, but from a grounded, real-life perspective.

We’ll explore how scarcity thinking quietly shows up in our decisions, our nervous system, and the way we move through the world… and how shifting into abundance is less about forcing positivity, and more about learning to trust yourself and your life again.

If you’ve ever felt like you’re doing all the right things but still bracing for things to fall apart, or that abundance is for other people but not for you, or no matter how hard you try, it still doesn’t feel like enough?… Then this episode is for you.

I’ll help you to shift into trust, when you feel scarcity taking the lead.

This isn’t about money hacks or manifesting millions. It’s about the internal relationship you have with life itself.

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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Are you the woman in your life that everyone relies on? Do you spend a lot of your energy on others and have a tough time setting boundaries and creating a safe space for yourself? Then this is the episode for you.

I was lucky enough to chat with Dr. Harmony Robinson-Stagg: Doctor of Chinese Medicine, Ayurveda & Women’s Health Practitioner, and former emergency nurse who spent years being the “strong one”, saying yes when she wanted to say no, pushing through exhaustion, and losing touch with herself in the process.

After the birth of her twin boys, she hit breaking point. The health system she’d devoted her career to couldn’t support her when she needed it most. That experience led her to Ayurveda and Traditional Chinese Medicine, which not only helped her heal physically but also reawakened her self-worth, intuition, and purpose.

Today, Harmony helps women stop abandoning themselves in the name of being capable, and start reconnecting with their real selves: body, mind, and soul.

Her new book, Ayurveda & the Alchemy of HER, which I recently read and absolutely adored, weaves her story with practical tools for overcoming burnout, perfectionism, and people-pleasing through the lens of ancient wisdom and modern psychology. It's a sacred guide for the woman who is done outsourcing her power and ready to reclaim her health, her truth, and the rhythm of her body.

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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Do you ever feel burnt out? Not in the present moment? Or like you just don’t have the right work / life balance? Then today’s episode is definitely for you.

I recently had the most beautifully present and vulnerable chat with Tess Brouwer. Tess is one of Australia’s leading mental and emotional fitness experts and the author and co-founder of Awake Academy, which she runs with seven-time World Champion Surfer Layne Beachley AO. They also host the podcast ‘A Wake Up Call’ which I highly recommend tuning into.

Tess offers some great insights into living a more authentic life, aligned with your values, as well as getting vulnerable about her own journey from burnout to balance. I must say, it was the first time a guest really turned the tables on me and had me looking at my habits and routines from a different lens.

I hope that this episode brings something valuable to your life.

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), 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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Have you ever done everything right when it comes to manifestation — the vision boards, the affirmations, the journaling — and yet the thing you want still isn’t showing up?

And maybe, if you’re honest, the more you want it… the more anxious, frustrated, or impatient you feel?

What if the very energy you think is helping you manifest… is actually the thing pushing it further away?

Today, we’re talking about the manifestation step most people miss — detachment.

Not giving up. Not pretending you don’t care. But releasing the tight grip on the outcome that creates lack, desperation, and control.

Because manifestation doesn’t respond to how badly you want something — it responds to the energy you’re holding while you want it.

And when you learn how to want without needing… everything changes.

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

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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