Can I Get a Refill?

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Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

We're so lucky to be joined in this episode by coach Josh Annesley, talking all things fitness & mindset.

We all tend to start the year strong with taking steps towards our goals and making healthy choices, but from February / March, we start to taper off as we get a little fatigued and lose motivation. If that resonates with you, this episode is for you, to help get you back on track.

I hope you find this episode so helpful. 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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Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

If you've been listening for a while, you will have heard me mention my ongoing journey with managing anxiety. I know I'm not alone in this, and that many of you are either currently dealing with anxiety or have felt anxious feelings at some stage.

As mental and emotional wellbeing are at the height of my values, I was so excited to sit down with my own psychologist, Rowena Moore, to discuss ways to manage anxiety, so that we can live life to the fullest as our happiest, healthiest selves.

I hope you find this episode so helpful. 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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Life and Mind Psychology: Click here
Lifeline - Tools for Anxiety: Click here
Sane.Org - Tools for Anxiety: Click here
WA Gov - Self Help Resources for Mental Health Problems: Click here

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Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

We’re very lucky to be joined in today’s episode, by Integrative Mindfulness and Mindset Practitioner Sammy Wynn. Sammy’s business, The Still Space, offers a variety of services to support families, and takes an integrative and forward thinking approach to mental health and wellbeing, tailoring a range of multi-modality therapeutic services to guide children, teens, individuals and families through life’s challenges.

As mental and emotional wellbeing are at the height of my values, I was so excited to sit down with Sammy and discuss mindfulness, self-discovery and overcoming trauma. 

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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The Still Space - Website: Click here
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Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

Last year we focussed a lot on filling up our cups and recharging ourselves. This year, we’re still going to incorporate that, but I wanted to start the new year with a string of successful female entrepreneurs sharing their stories, to start the year off with some inspiration to help motivate you to start achieving your career goals in 2025.

We’re kicking off with a powerhouse woman, Bridget Foliaki-Davis, creator of Bridget’s Healthy Kitchen.

Bridget was a renowned chef for over 30 years. She was head chef for Bill Granger, worked alongside Tetsuya Wakuda, and was the lead in Google’s VIP kitchen.

Following a devastating miscarriage in 2017, Bridget fell into a pattern of self-destructive eating and drinking, which resulted in a pre-diabetic diagnosis, fatty liver, and obesity.

In 2018, daunted by an upcoming TV appearance, Bridget desperately wanted to lose weight quickly and was intrigued by how many times recipes that prioritised gut health principles came up. However, those recipes looked tasteless, and Bridget could not imagine they would inspire anyone to eat well.
So Bridget began developing and testing recipes and ended up dropping 11kg in just five weeks. Bridget went on to shed a total of 35kg without extreme exercise or a restrictive diet, just good, healthy, mindful eating.

She has since won awards for her various cookbooks, and she has created an online program that has changed the lives of thousands of Australian women. Something that she’s very passionate about. And with an audience of over of 300 thousand across various social media platforms, Bridget is positively impacting the lives of so many women and families.

During our chat, I was so moved by Bridget’s warmth, strength and authenticity. I truly enjoyed hearing about her story, and I know you will too.

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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Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

Happy New Year!
I hope you had a lovely Christmas with your loved ones, and spent some well earned time at the beach (or in AC ❄️).

I'm a big goal setter and organiser, so this time of year gets me so excited and motivated for the year ahead, and the possibilities of what I can achieve.
I've put together a few helpful tips for Goal Setting, as well as some Healthy Habits to motivate you to be your most successful self in 2025.

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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Blog articles - The Barefoot Blogger: Click here

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Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

As Harmony and I recap our Lessons & Blessings of 2024, I want to thank you for making this year so incredibly special by being part of this community.
I created this podcast, partly because I have found my voice, but also because I wanted to help other women find their own voices and feel seen & heard.
I hope you've enjoyed listening to these 20 episodes as much as I've loved creating them.
Stick around next year (and bring some friends along) because 2025's gonna be a big one!

*note, because this episode would have fallen on Christmas Eve, I held it back to release Friday morning so you could all focus on enjoying a few days of festivities with your loved ones. We'll be back to every second Tuesday again next year, but we'll be taking a few weeks off and returning Tuesday 14th Jan 2025.
Happy New Year lovers!!!

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? - Instagram: Click here
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Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

It's the most wonderful time of year again but if you're anything like me, it can also be a very overwhelming time of year.
The beautiful Harmony and I are jumping in your ears to give you some helpful and practical tips to survive the festive season without emptying your cup too much.
Have a listen, share it with your friends and I'm wishing you a very Merry Christmas! I hope it's really magical for you.
It's a really special one for my new little family, and I'm hoping to soak in every second of it.

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? - Instagram: Click here
Can I Get A Refill? - Facebook Group: Click here
Steph Bruno-Newton - Instagram: Click here
Blog articles - The Barefoot Blogger: Click here
Whip-Lash Bankstown - Website: Click here
Whip-Lash Bankstown - Instagram: Click here
Swapp - Instagram: Click here

Send us Fan Mail

Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

This is a fun and special episode for any new mums, expectant mums or anyone wanting to know what the hell early days of motherhood entails.
My lovely friend Tam joins me to discuss all the beautiful and scary moments as our baby boys hit the 4 month mark.
Tam also has two projects that you'll be interested in hearing more about: Surrender To Rebirth and The Digital Mum Co. I've linked them below, be sure to check them out.

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

Recommendations:
Cushii Lounger
Purebaby
Kmart 3-pack onesies
Kmart wipes
Kmart bath seat
Portier Carrier
Jack and Milly outfits at Myer
Boori Compact Cot at Temple & Webster

Socials:
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Blog articles - The Barefoot Blogger: Click here
Surrender to Rebirth - site: Click here
Surrender to Rebirth - Instagram: Click here
The Digital Mum Co - site: Click here
The Digital Mum Co - Instagram: Click here

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Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

The end of the work year and the start of the Festive Season are fast approaching and we need to make sure we're paying attention to taking care of ourselves and filling up our cups.
I thought I'd pop into your ears today with a quick & punchy solo episode on 10 Ways To Embrace Wellbeing.

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? - Instagram: Click here
Can I Get A Refill? - Facebook Group: Click here
Steph Bruno-Newton - Instagram: Click here
Blog articles - The Barefoot Blogger: Click here

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Hi my love,
Thanks for tuning in again to the 'Can I Get A Refill?' podcast! 🎙️

We're joined today by a very special (and our first male) guest on the show: Darryn Altclass. 

Darryn is the founder and leader of ‘Why Then How’. He is an accomplished business builder and coach with over 25 years of experience. Darryn has built businesses in numerous industries and knows first-hand the highs and lows of building a business and what it takes to reach your goals. 

Darryn is currently coaching businesses in Hospitality, Construction, Accounting, Professional Services, Fashion, Design, Tourism, and Health & Wellbeing.

Darryn is joined by a network of business specialists to help you achieve your goals. As well as being the author of the book ‘This Way Please’ on how to build a brand people love.

If you’re an aspiring business owner, I know you’re going to love this chat.

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? - Instagram: Click here
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Steph Bruno-Newton - Instagram: Click here
Blog articles - The Barefoot Blogger: Click here

Why Then How - Darryn's business website: Click here
Why Then How - Darryn's Instagram: Click here

Darryn's recommendations:

Books:

• Anything by Jim Collins - Good to Great and Built To Last 
• The Road Less Stupid - Keith Cunningham 
• The Advantage by Patrick Lencioni 

Podcasts:

• Acquired Podcast - 

Hermes, Costco, Walmart, VISA, Louis Vuitton, Nike, Nitendo, Amazon, Berkshire Hathaway, Sony, Taylor Swift, NFL, NBA

• How I Built This / Wisdom From the Top - 

Lego, Milk Bar, Uncle Nearest Whiskey, The Lip Bar, Ben & Jerrys, Built To Last, Sun Bum, Spinmaster, Sierra Nevada Brewing