Can I Get a Refill?

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What if the reason you feel stuck, drained or disconnected has less to do with your mindset… and more to do with the environment you’re living in every single day?

In this episode, I sit down with home and lifestyle expert Kim Costa to explore the powerful connection between our surroundings, our identity and our emotional wellbeing. After decades working in real estate, construction and design, Kim has seen firsthand how our homes can either support the lives we want to build — or quietly keep us stuck in old versions of ourselves.

We chat about recognising when you’ve outgrown your current season of life, why certain spaces leave us feeling depleted, and how to make intentional decisions about whether to stay, renovate or move on. Kim also shares practical ways to create a home that feels nourishing, aligned and supportive of who you’re becoming.

This conversation is about so much more than décor — it’s about building a life that actually fits you.

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!

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This week, I sit down with entrepreneur and Pilates industry pioneer Todd Kuhn for a conversation about confidence, reinvention, movement, and why it’s never too late to start again.

After helping build some of Australia’s earliest group Pilates studios and spending more than 20 years in the wellness industry, Todd has seen firsthand how deeply movement can transform not only our bodies — but our self-worth, mindset, and courage.

In this episode, we unpack:

• why so many women feel intimidated by fitness spaces 
• the connection between physical strength and emotional confidence 
• taking risks before you feel ready 
• reinvention in midlife 
• the truth about longevity and wellness culture 
• and whether the wellness industry profits from women feeling “not enough” 

Whether you’re rebuilding your confidence, starting over, or simply wanting to feel stronger in your life, this conversation is packed with empowering insights and practical perspective.

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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What if confidence isn't something you find—but something you build?

In this solo episode, I share the mindset shifts that have transformed the way I navigate uncertainty, setbacks and big life decisions. From learning to stop waiting for permission, to trusting myself when things don't go to plan, these are the lessons that have helped me create a calmer, more resilient approach to life.

We explore why adaptability beats perfection, what Michael Phelps can teach us about preparing for setbacks, why South Korea's strategy on Physical: 100 fascinated me, and how one seemingly ordinary moment at a set of traffic lights became a powerful metaphor for trusting myself.

If you've ever found yourself second-guessing your decisions, waiting for someone else to go first, or believing confidence has to come before action, this episode is for you.

Because the women who build extraordinary lives aren't the ones who know exactly how everything will unfold—they're the ones who trust themselves to handle whatever comes next.

Life becomes a whole lot less scary when you stop trying to control what happens and start trusting the woman who'll deal with it.

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!

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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In this episode, I sit down with Saru Gupta — practitioner, mentor and creator of the Whole Self Method — to explore emotional regulation, nervous system health, embodied leadership and what it really means to feel safe being your authentic self.

We talk about why so many high-achieving women feel exhausted, disconnected or emotionally flat despite “doing everything right,” and the hidden difference between coping and true regulation.

Saru also opens up about her deeply personal journey — from growing up in India and navigating multiple cultures across the world, to the childhood stutter that emerged from suppressing her emotions, the grief of losing her mother, divorce, remarriage and the life-changing insights she gained through thousands of hours of meditation.

This conversation is grounded, thoughtful and deeply validating for anyone who’s ever felt stuck in survival mode while trying to hold everything together.

We explore:

·        Nervous system regulation vs emotional suppression 

·        Why burnout patterns often hide behind achievement 

·        Overthinking, rushing and hyper-independence 

·        Leadership, relationships and self-trust 

·        Cultural identity and reinvention 

·        What it actually feels like to come home to yourself

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 - download your free eBook 📧

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Award-winning entrepreneur, author and business mentor Kate Toon joins me for a powerful conversation about sales, visibility, personal branding and building a business on your own terms.

Kate’s new book, Six Figures in Sales, is all about helping business owners sell more confidently — without feeling pushy, fake or manipulative. And in this episode, she breaks down what actually works when it comes to attracting loyal customers, communicating your value and growing a sustainable business in today’s online world.

We talk about the psychology behind selling, why trust and connection matter more than ever, practical ways to improve sales without spending a fortune on ads, and the biggest mistakes many entrepreneurs are making that quietly cost them money.

Kate also shares insights from her own journey building multiple successful businesses while rejecting the polished “perfect entrepreneur” stereotype and creating success in a way that genuinely aligns with her life and values.

Whether you’re running a business already, building a personal brand, or simply wanting to become more confident in how you communicate your value, this episode is packed with honest advice, mindset shifts and actionable takeaways.

We chat about:

• How to sell without feeling “icky” 
• Practical ways to attract more paying customers 
• Building loyal communities instead of chasing virality 
• The power of personal branding 
• Customer trust, connection and long-term loyalty 
• The psychology behind sales and self-worth 
• Common mistakes quietly costing entrepreneurs money 
• Creating success on your own terms

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 - download your free eBook 📧

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What happens when people like you… believe in you… trust you… but still don’t buy from you?

In this episode, I sit down with brand strategist and conversion copywriter Stacey Ellis Fisher, founder of Conversion Copy (formerly Clevr Copy), to unpack the hidden gap between visibility and conversion — and why so many talented women are unintentionally underselling themselves.

We dive into the psychology of authority, the fear many women have around taking up space online, and how years of conditioning around being “humble” can quietly sabotage business growth, opportunities, and income.

Whether you’re building a business, personal brand, podcast, creative career, or simply learning to communicate your value more confidently, this conversation is packed with practical insights and powerful mindset shifts.

We discuss:

• The difference between a visibility problem vs an authority problem 
• Why being “good at what you do” isn’t always enough 
• The messaging mistakes keeping people stuck 
• How women can market themselves without feeling fake or salesy 
• The link between self-worth, confidence, and conversion 
• Simple ways to communicate your value more clearly online 

This episode is your reminder that shrinking yourself doesn’t serve anyone — and learning how to own your voice is part of building the life you actually want.

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 - download your free eBook 📧

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How do you stay connected when life, stress, work and parenthood start pulling you in different directions?

In this honest and insightful conversation, I sit down with couples therapist Biannka Brannigan to explore what really helps relationships thrive - not perfection, but the willingness to show up, communicate openly and repair when things go off track.

Biannka works with couples navigating disconnection, conflict, betrayal and major life transitions, helping them rebuild trust, intimacy and understanding. Drawing on Gestalt Psychotherapy, Relational Life Therapy and Interpersonal Neurobiology, she shares practical tools for creating stronger, healthier relationships.

We talk about the power of regular relationship check-ins, why self-awareness is one of the most important ingredients for connection, and how learning the skill of "relational fluency" can transform the way we communicate with the people we love.

We also dive into one of the biggest challenges many couples face: becoming parents. If your relationship has felt different, strained or disconnected after having a baby, this conversation offers reassurance, perspective and practical strategies to help you reconnect.

In this episode, we cover:
 • The value of relationship check-ins and preventative couples counselling
 • What "relational fluency" is and how to develop it
 • Why self-awareness matters in healthy relationships
 • Love, intimacy and connection in the age of distraction
 • How to reconnect after having a baby
 • Red flags and green flags in relationships
 • Why human imperfection doesn't have to threaten connection
 • And more...

Whether you're in a thriving relationship, navigating challenges, or simply wanting to communicate and connect more effectively, this episode is full of practical insights to help you repair, reconnect and grow together.

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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We’ve been taught that manifestation is about thinking positively, visualising harder and “raising our vibration” - but what if the real issue is that your nervous system doesn’t feel safe enough to receive the life you’re asking for?

In this solo episode, I’m diving into nervous system regulation, survival mode, emotional safety and the connection between stress, energy and manifestation.

I chat about the science behind dysregulation, why so many women are stuck in chronic fight-or-flight, how this impacts our ability to trust ourselves and move forward, and practical ways to begin regulating your body so you can feel calmer, clearer and more connected.

We cover:
 ✨ Fight, flight & freeze responses
 ✨ The “window of tolerance”
 ✨ Why survival mode blocks manifestation
 ✨ The link between stress, intuition & self-trust
 ✨ How overstimulation impacts the nervous system
 ✨ Practical tools to create more internal safety
 ✨ Learning how to receive support, rest, love & abundance

This episode is a reminder that healing isn’t about becoming someone new - it’s about creating enough safety within yourself to become more of who you already are.

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!

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 eBook 📧

Can I Get A Refill? - Instagram
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What does it really take for women to build wealth in today's world?

In this episode, I sit down with financial educator, author and founder of She's Giving Wealth, Caitlin Bath, for a powerful conversation about money, motherhood, financial confidence and what it means to create wealth on your own terms.

Ahead of the release of her debut book She's Giving Wealth, Caitlin is challenging the traditional financial advice women have been fed for decades — advice built around linear careers and uninterrupted earning, not the reality of caregiving, motherhood, burnout, divorce, career pivots and rebuilding.

We dive into the hidden cost of being a woman, the connection between money and nervous system safety, and why so many women feel disconnected from financial confidence despite working incredibly hard.

Caitlin also shares her own story of rebuilding after divorce and depression, becoming the primary breadwinner of her family, and redefining what financial sovereignty actually looks like in real life.

This episode is for every woman who wants to feel more empowered, informed and confident about her financial future — regardless of where she's starting from.

We cover:

• Why traditional financial advice often misses the realities of women's lives
 • The connection between money and nervous system safety
 • Motherhood, invisible labour and the wealth gap
 • Rebuilding financially after major life changes
 • What financial sovereignty really means
 • How women can build wealth on their own terms
 • The mindset shifts that support long-term financial confidence

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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In this episode, I’m joined by Lisa Woodruff, founder and CEO of Organize 365, productivity expert, and host of the top-rated Organize 365 Podcast with over 25 million downloads.

Lisa has spent over a decade helping women reduce overwhelm, clear mental clutter, and create functional systems that actually work in real life - not just in theory. But this conversation goes far beyond tidy homes.

We dive into the concept of invisible work - the mental and emotional load carried by so many women - and why feeling disorganised isn’t a personal failure, but often the result of outdated systems in a modern world. Lisa shares how household management impacts our cognitive capacity, why traditional productivity advice falls short, and how we can begin to reclaim our time and energy.

We also explore her powerful new book, Escaping Quicksand, where Lisa opens up about her own journey of learning to prioritise her needs alongside her family’s - and the small but significant shifts that helped her move from reactive overwhelm to intentional living.

If you’ve ever felt like you’re constantly busy but never caught up, this episode will give you both the validation and the practical tools to start creating real change.

In this episode, we cover:

• The truth about “invisible work” and why it’s exhausting 
• Why organisation isn’t about discipline - it’s about systems 
• How mental clutter impacts your ability to think and create 
• The transition from stay-at-home mum to successful entrepreneur 
• A powerful reframe on self-care for modern women 
• Simple, actionable steps to reduce overwhelm this week

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 - download your free eBook 📧

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Steph Bruno-Newton - Instagram
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Escaping Quicksand - Lisa Woodruff's brand new book
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