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What if your 40s were the decade you became stronger, leaner and more confident than ever?

In this episode, I sit down with fitness instructor Meaghan Dobinson to talk about why strength training is one of the most powerful tools for women over 40.

We explore:

• Why cardio alone isn’t enough as we age
• The role of muscle in metabolism and longevity
• How strength training impacts skin health and appearance
• Nutrition foundations for building and maintaining muscle
• The truth about supplements for women 40+
• How to build confidence in the gym (even if you’re starting later in life)

This conversation is about moving beyond shrinking yourself — and stepping into strength, vitality and long-term health.

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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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)

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

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
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Rosemary Gattuso - Website
It's Not You, It's Me - Buy The Book
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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

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

Can I Get A Refill? - Instagram
Steph Bruno-Newton - Instagram
Can I Get A Refill? - YouTube
Substack - Blog Articles
The Barefoot Blogger - Blog Articles

Pilgrims Cronulla - Website / Menu
Pilgrims Cronulla - Instagram
Queen Margherita of Savoy - Website / Menu
Queen Margherita of Savoy - Instagram