The Fill up to Spill out Podcast

Welcome back to the Summer Growth Series! This week we’re diving into one of the simplest, yet most powerful books I’ve ever read: The 5 Second Rule by Mel Robbins.If you’ve ever found yourself saying, “I’ll start tomorrow,” “I’m too tired,” or “I just don’t feel motivated,” this episode is for you. We talk about why motivation isn’t what helps us achieve our goals—taking action is. Sometimes all it takes is counting backwards… 5-4-3-2-1… GO!In this episode, you’ll learn: ● Why hesitation gives your brain time to talk you out of your goals. ● Five life-changing lessons from The 5 Second Rule. ● How confidence is built through action—not before it. ● Why the small decisions you make every day shape your future. ● Practical ways to use the 5-second rule in your workouts, career, motherhood, and everyday life.Whether you’re trying to build healthier habits, train for a race, wake up earlier, or finally start that dream you’ve been putting off, this episode will encourage you to stop waiting until you “feel ready” and simply take the first step.Remember: Your goals aren’t achieved through motivation—they’re achieved through the tiny moments when you choose action over hesitation, again and again.So… 5…4…3…2…1… GO!Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ My BODi affiliate link https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1Use code ALLISONS8BODI to save an extra 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Surprise! It’s a bonus episode!If you’ve spent any time on social media lately, you’ve probably seen the headlines: Women over 40 should stop running. Running raises cortisol. Lift weights instead. Walking is enough.As both a family nurse practitioner and a 46-year-old marathon runner, I’m sharing why I refuse to give up the sport I love just because the internet tells me I should.In this episode, I talk about why running is about so much more than calories, body composition, or chasing a certain look. It’s about joy, mental health, resilience, community, confidence, and becoming the healthiest version of yourself. Yes, strength training matters. Yes, protein matters. But exercise shouldn’t only be about changing your body—it should also help you build a life you love.Whether you’re a lifelong runner, just getting started, or simply trying to find movement that makes you feel alive, I hope this conversation encourages you to tune out the fear and remember why you started moving in the first place.Because one day there will be a last run—but I don’t believe today is that day.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ My BODi affiliate link https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1Use code ALLISONS8BODI to save an extra 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Fear keeps so many of us stuck—stuck in our comfort zones, stuck playing small, and stuck waiting until we feel “ready.” In this week’s Summer Growth Series, I’m sharing lessons from Fear Is Not the Boss of You by Jennifer Allwood and why courage always comes before confidence.In this episode, we talk about why confidence is built by taking action, how doing hard things changes who you become, and the many ways running has given me the courage to pursue bigger dreams—from marathons to podcasting, writing books, and stepping outside my comfort zone.If fear has been holding you back from taking the next step toward a goal, this episode is your reminder that you were made for more. Don’t let fear be the boss of you.In this episode, you’ll learn:Why courage comes before confidenceHow fear keeps us comfortable—but also keeps us stuckThe life-changing power of doing hard thingsHow running has built confidence that extends far beyond the finish lineA simple mindset shift to help you take your next brave stepLinks & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ My BODi affiliate link https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1Use code ALLISONS8BODI to save an extra 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

What if the dreams you’ve been carrying around for years are there for a reason?In this fourth episode of the Summer Growth Series, I’m sharing one of the books that gave me the courage to keep pursuing writing, podcasting, and the dreams God placed on my heart during one of the most uncertain seasons of life.Inspired by Bob Goff’s Dream Big, we explore three powerful questions:Who are you?Where are you?What do you really want?We’ll talk about why clarity matters, why dreams require messy action, and how every big goal starts with an honest look at where you are today. I also share how this book helped inspire my own journey—from publishing my second book and launching this podcast to training for the NYC Marathon and dreaming about book number three.If you’ve been feeling stuck, overwhelmed, or unsure whether it’s too late to chase a dream, this episode is your reminder to start where you are and keep moving forward.In this episode, you’ll hear:Why Dream Big became one of the most influential books in my personal growth journeyThe three questions that can help you uncover your next big dreamWhy specificity and action matter more than wishful thinkingHow taking imperfect action changed the trajectory of my own lifeEncouragement to stop settling and start pursuing what you were created to doLinks & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Welcome back to our Summer Growth Series! Today we’re diving into one of my favorite personal development books, Take Back Your Time by Christy Wright.This book challenged me to think differently about balance—not as equal hours in every area of life, but as a feeling of peace, fulfillment, and confidence in how we spend our time.In this episode, we talk about:• Why busy moms often feel out of balance• How to decide what matters most in this season• Creating a calendar that reflects your priorities• Protecting what matters through boundaries• Being present for the life you’ve worked hard to buildThis week’s challenge: Write down your top 5 priorities, look at your calendar, and ask yourself—does your schedule reflect what matters most?Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ My BODi affiliate link https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1Use code ALLISONS8BODI to save an extra 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Welcome back to our Summer Growth Series, where we’re revisiting some of the books that have shaped my mindset around habits, goals, motherhood, and running over the last decade.This week we’re diving into one of my favorite little running books: I Hate Running and You Can Too: How to Get Started, Keep Going, and Make Sense of an Irrational Passion by Brendan Leonard.As this episode releases, I’m wrapping up Week 1 of training for the New York City Marathon—marathon number 8—and sharing a little behind-the-scenes of how I decided to approach training this time around.In this episode, we talk about: ● Why I decided to try a new marathon training approach for NYC ● The surprising truth that many runners don’t actually love running all the time ● Why walking doesn’t make you less of a runner ● Learning to embrace discomfort and do hard things ● The idea that we become runners simply by running ● Why success in running (and life) has to be defined on our own terms ● How running teaches discipline, patience, resilience, and mental toughness ● Why the race is never really the point—it’s who you become along the wayIf you’ve ever had a love/hate relationship with running, struggled with motivation, wondered if you’re too slow, or needed a reminder that growth often happens in the uncomfortable places, this episode is for you.Plus, I’m sharing a few of my favorite running books and podcasts if you’re looking for something new to add to your summer reading or listening list.And if you’d like to follow along with my NYC Marathon journey or support my fundraising efforts, you can find that link in the show notes.Thanks for being here and spending part of your week with me. Until next time friends—make time to fill your own cups today.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ My BODi affiliate link https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1Use code ALLISONS8BODI to save an extra 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

In this week’s Summer Growth Series episode, we’re diving into one of the most influential personal development books of the last decade: Atomic Habits by James Clear.If you’ve ever struggled to stay consistent with your health goals, fitness routine, or personal growth journey, this episode is for you. We explore some of the book’s most powerful concepts, including identity-based habits, habit stacking, designing your environment for success, and why small actions repeated consistently can lead to remarkable results over time.Whether you’re training for a race, working on your health, pursuing a big goal, or simply trying to become the person you want to be, this conversation will help you rethink the role your daily habits play in shaping your future.In this episode, you’ll learn:Why true behavior change starts with identity changeThe difference between goals and systemsHow habits compound over time to create lasting resultsPractical ways to make healthy habits easier and bad habits harderThe power of habit stacking and designing your environment for successWhy community and accountability matter when building new habitsKey reminder from the episode:“Every action you take is a vote for the type of person you wish to become.”Challenge for the week:Choose one habit you’d like to strengthen this summer. Then ask yourself: What systems can I put in place to make that habit easier and more obvious?If you enjoyed this episode, be sure to share it with a friend and join us next week as we continue the Summer Growth Series with another book that has shaped my journey through running, motherhood, and life.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ My BODi affiliate link https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1Use code ALLISONS8BODI to save an extra 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Welcome to the first episode of our Summer Growth Series!As summer begins, I’m sharing why I decided not to take a podcast break after 100 episodes and instead use this season to revisit some of the personal development books that have had the biggest impact on my life. These are the books that have shaped how I think about running, motherhood, habits, goals, and living with intention.In this episode, I share how discovering personal development books during a busy season of motherhood opened the door to growth, helped me find my voice, and ultimately inspired me to start this podcast. I also talk about why mindset is the area I’m focusing on most as I prepare for marathon training, navigate perimenopause, and savor this season with my family.Over the next several weeks, we’ll dive into books like Atomic Habits, Take Back Your Time, Dream Big, The 5 Second Rule, The Lazy Genius Way, and more, exploring practical lessons that can help you become healthier, happier, and more fulfilled in this busy middle season of life.Whether you’re working toward a big goal, feeling stuck, or simply looking for some encouragement, I hope you’ll join me for this summer journey of growth.In this episode, you’ll learn:Why personal development books have played such a significant role in my journeyHow mindset impacts our goals, habits, and healthWhy I’m revisiting these books as I prepare for NYC Marathon trainingWhat you can expect from this summer podcast series ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ My BODi affiliate link https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1Use code ALLISONS8BODI to save an extra 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Today we’re celebrating a huge milestone—100 episodes of The Fill Up to Spill Out Podcast!In this special episode, I’m reflecting on the lessons I’ve learned from showing up week after week for 100 episodes and why consistency matters more than talent, motivation, or perfection. Whether your goal is running 100 miles, completing 100 workouts, writing 100 pages, taking 100 walks, or simply prioritizing yourself for 100 days, small actions repeated consistently can create remarkable results.We’ll talk about:Why most people quit before they see resultsThe power of the compound effect in health, fitness, and lifeHow consistency builds confidence, identity, and momentumWhat marathon training teaches us about long-term successWhy the person you become matters more than the goal itselfAs we celebrate this milestone together, I want to challenge you to choose your own “100” and commit to showing up one day, one mile, one rep, or one step at a time.Thank you for being part of this journey and helping me reach 100 episodes. Here’s to the next 100!Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ My BODi affiliate link https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1Use code ALLISONS8BODI to save an extra 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

In this episode, I’m recapping my experience at the challenging Badass Texas Half Marathon in Waco, Texas—a race known for its relentless hills and nearly 1,000 feet of elevation gain. After swearing I’d never run it again following last year’s tough experience, I returned hoping for redemption and learned a few important lessons about grit, expectations, and what it means to keep showing up even when things don’t go according to plan.I share how the race unfolded, why this course continues to humble me, and why I’m still proud of finishing my 21st half marathon despite the difficult conditions. Then I talk about what’s next as I transition into a summer focused on recovery, strength training, nutrition, and healing my plantar fasciitis before beginning training for the New York City Marathon this fall.If you’re a runner navigating a challenging season, recovering from an injury, or trying to find the right fitness focus for summer, this episode is a reminder that every season has a purpose—and sometimes the biggest wins happen outside of race day.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

As a family nurse practitioner with 24 years of experience, I know firsthand how difficult it is to fit meaningful conversations about health, wellness, stress, nutrition, fitness, sleep, burnout, and perimenopause into a rushed 20-minute office visit. In today’s episode, I’m sharing the advice I wish I had more time to give every midlife woman sitting in my exam room.We’re talking about:Why your body is changing in midlife — and why that’s normalWhy strong and healthy matters more than skinnyThe impact stress and burnout have on your body and hormonesWhy exercise is about so much more than weight lossThe importance of sleep, recovery, and self-care in this season of lifeHow to build sustainable habits that support long-term health and longevityThis episode is a reminder that your body is not broken, you do not need a quick fix, and taking care of yourself is not selfish. Midlife is a season that requires support, strength, grace, and consistency — not punishment.If you’re feeling tired, overwhelmed, anxious, burnt out, or frustrated with your changing body, this conversation is for you.So grab your coffee, lace up your shoes, and let’s talk about what midlife women actually need to hear when it comes to health and wellness.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Today’s episode is for the moms, nurses, teachers, healthcare workers, and women in helping professions who spend their days pouring into everyone else. In the middle of “Maycember” and all the chaos that comes with this season, we’re talking about why running, movement, and prioritizing your own health matters so much.In this episode, I share how running became more than fitness for me — it became an outlet, a refuge, and a way to fill my own cup so I could continue showing up for the people I love and serve. We talk about burnout, compassion fatigue, confidence, mental health, and why movement can be one of the most powerful forms of self care for women who carry so much every day.Whether it’s running, walking, lifting, hiking, or simply making time for yourself again, this episode is your reminder that you matter too. Because when you take care of yourself, you’re able to care for others from a fuller place.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

In this heartfelt episode, I’m sharing how prioritizing my own health, fitness, and self-care transformed not only my life—but the kind of mom I became. There was a season when I felt exhausted, resentful, and stretched too thin trying to give everything to work, motherhood, and home while leaving nothing for myself.Then I started with just one mile at a time. What began as 30 minutes for my sanity became the outlet that helped me feel happier, more patient, more confident, and more present. Running didn’t take me away from my family—it gave them a better version of me.We’ll talk about why self-care is not selfish, how filling your own cup impacts everyone around you, and why moms don’t need to wait for the “right time” to pursue their passions and goals.If you’ve ever felt guilty for wanting time for yourself, this episode is your reminder: taking care of you matters too.In this episode, we cover:Why moms often feel guilty prioritizing themselvesHow small acts of self-care create big life changesThe surprising ways running made me a better momWhy your kids need to see you chase goals tooHow to start filling your own cup todayLinks & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

We are officially six months out from the New York City Marathon, and this training cycle is about so much more than race day. In this special episode, I share why I’m running this bucket-list marathon with the Brave Like Gabe Foundation and how this journey is tied to honoring loved ones, supporting rare cancer research, and using running for something bigger than myself.I also talk about what makes charity training different, how I’m preparing for marathon number eight, and why this race won’t be about pace or performance—but gratitude, purpose, and the person I become through the miles. If you’ve ever wondered what it looks like to run for a cause, this episode will inspire you to find meaning in your own journey.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

If you’ve ever found yourself jumping from one plan to the next—wondering if you should try macros, intermittent fasting, a new workout split, or the latest trend—this episode is for you.In today’s conversation, we’re getting honest about what’s really holding most women back in midlife when it comes to health and fitness. And spoiler: it’s not a lack of information or the need for a better plan—it’s a lack of consistency.We’re diving into why it’s so easy to chase optimization before building solid habits, how inconsistency keeps you stuck in a frustrating cycle of starting over, and what it actually looks like to focus on the basics that move the needle.You’ll learn how to simplify your approach, set realistic non-negotiables, and build habits that are sustainable in a busy season of life. Because real progress doesn’t come from doing more—it comes from doing the right things consistently.If you’re ready to stop overthinking and start showing up, this episode will give you the mindset shift you need.And remember: taking care of your health is the ultimate form of self-care—it’s how you fill your cup so you can pour into everything and everyone else.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

When it comes to health and fitness in midlife, it’s easy to feel overwhelmed by all the things you could spend your money on. From healthcare expenses to fitness programs, supplements, and gadgets—it adds up quickly.In today’s episode, I’m breaking down where your money actually matters—and where it doesn’t.Inspired by some recent (and frustrating) healthcare expenses of my own, this episode is a reminder that you don’t need to spend a fortune to be healthy and fit. What you do need is consistency—and a few smart investments that support your strength, energy, and longevity.We’ll cover: • The top 6 areas worth investing in (including shoes, strength training, nutrition, and more) • What’s not worth your money if you’re not already consistent with the basics • How to decide what’s worth it in your current season of lifeIf you’ve ever wondered whether that next purchase will actually move the needle—or just add more clutter—this episode will help you refocus on what truly matters.Remember: you don’t need everything… just the right things.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Who you surround yourself with has more influence on your life than you may realize.In this episode, I’m sharing a personal story about my daughters and how being around driven, supportive teammates shaped their experience—not just in sports, but in how they show up and pursue their goals. It’s a powerful reminder that our environment matters at every stage of life.We’ll talk about how your circle—whether it’s friends, family, coworkers, or even online communities—can either energize and support your goals… or quietly hold you back.You’ll learn: • Why your environment plays a key role in your consistency and growth • The three types of people in your circle: expanders, supporters, and subtractors • How to recognize who is influencing your mindset and habits • Practical ways to be more intentional about the people and communities you surround yourself withIf you’ve ever felt motivated after being around certain people—or completely drained after others—this episode will help you understand why.Remember: you don’t rise to your goals, you fall to the level of your environment. So if you’re working toward something meaningful, it may be time to take a closer look at your circle.As always, I’m rooting for you. Don’t forget to fill your own cup today. 💛⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospilloutIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

With Easter just around the corner, today’s episode is a special one. We’re talking about the connection between faith and running—and how your miles can become meaningful time spent with God.If you’ve ever felt like your run is more than just a workout…you’re not alone. Running can be a space for prayer, gratitude, worship, and reflection—especially in this busy season of midlife when quiet moments can be hard to find.In this episode, I’m sharing how my faith and running journey have grown together over the years, along with simple, practical ways you can invite God into your runs.✨ In this episode, we talk about: • How running can become your alone time with God • Turning your miles into prayer, worship, and gratitude • Lessons running teaches us about faith, endurance, and trust • Using scripture and mantras to stay strong through hard miles • Simple ways to incorporate faith into your weekly runsWhether you’re running fast, walking, or just getting started again, God is with you in every mile—even the hard and messy ones.This week, try inviting Him into your run…you might be surprised what changes.Happy Easter, and happy running 💛Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

In this episode, I’m sharing why the run/walk method can be a powerful tool for runners in midlife and beyond. For years, many of us believed that being a “real runner” meant running the entire time without stopping—but that mindset can actually limit longevity in the sport.After more than a decade of endurance training and running as a 46-year-old mom, I’ve learned that sustainable running often means slowing down, embracing easy miles, and sometimes adding walk breaks. The run/walk method—popularized by coach and Olympian Jeff Galloway—uses structured intervals of running and walking to reduce fatigue, prevent injuries, and make running feel more doable and enjoyable.In this episode, I explain how the run/walk method works, why it’s especially helpful in midlife, and how you can use it whether you’re a beginner, returning from injury, training for a race, or simply wanting to run for life. I also share simple ways to get started, how to structure your intervals, and why taking walk breaks doesn’t make you any less of a runner.If your goal is longevity, enjoyment, and staying active for years to come, this episode is a reminder that running doesn’t have to look a certain way. Every pace and every runner belongs.What you’ll learn in this episode: • What the run/walk method is and how it works • Why it’s an effective strategy for midlife runners • How walk breaks can reduce injury risk and improve endurance • Ways to use run/walk during training runs and races • Simple tips for getting started or returning to runningRemember: you’re still a runner if you take walk breaks. What matters most is that you keep showing up, lacing up your shoes, and finding joy in the journey.Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancerhttps://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

In this episode, I’m getting honest about something many runners experience but don’t always talk about: the slowdown that often happens in midlife. As life gets busier, injuries pop up, hormones shift, and stress piles on, running can start to feel harder—and for some runners, that’s when they consider quitting altogether.After more than a decade of running through my 30s and now my 40s, my pace has gone from 9-minute miles to 12-minute miles (and sometimes slower). But along the way, I’ve learned that running was never really about the pace—it’s about the journey, the consistency, and the person you become through the miles.In this episode, I share the biggest lessons running has taught me over the years, including why consistency matters more than perfection, why joy is found in the training rather than race day, and why longevity—not speed—is the real goal for midlife runners.I also share practical tips to help you keep running strong in this season of life, including training smarter, prioritizing strength training, fueling your body well, and embracing whatever pace keeps you moving forward.If your running has slowed down but your love for the sport hasn’t, this episode is for you!Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer research https://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Surprise!!! I’m officially running the New York City Marathon this fall — and not just as my 8th full marathon, but as a charity runner for the Brave Like Gabe Foundation. 💛If you listened to last week’s episode, you heard me share that I was hoping to run NYC. I entered the lottery knowing there was about a 2% chance of getting selected. But then something unexpected happened — I received an email from Brave Like Gabe about their charity team applications… and I knew I had to apply.Being selected is such an honor, and I’ve committed to raising $5,000 for rare cancer research before race day on November 1st.Why Brave Like Gabe?This cause is deeply personal. We’ve lost family members (including my Grandpa and my Father inlaw)and dear friends to rare cancers, and as a nurse practitioner, I’ve seen firsthand how devastating these diagnoses can be.The foundation was started in honor of Brooks professional runner Gabrielle Grunewald, who continued to run while battling a rare cancer. She believed being brave meant not giving up on what makes you feel alive — and that message has stuck with me since I first supported the inaugural Silo Marathon in Waco, TX inspired by her story.NYC will be my 8th full marathon and my first World Major — and I couldn’t be more excited to run for something bigger than myself.How You Can Be Part of This JourneyIf you’d like to:• Donate toward my $5,000 fundraising goal• Support rare cancer research• Follow along with my training Links & Resources:⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer. Any amount is appreciated!https://fundraisers.hakuapp.com/filluptospillout ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram! https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Spring is here, and with it comes a new season of rebuilding, healing, and fresh goals. In this episode, I’m sharing a personal update on my running journey after months of injury, what I’ve learned from finally prioritizing healing, and what my training plans look like for the months ahead. After dealing with plantar fasciitis for much of the past year, I’ve stepped into this spring training cycle with a renewed focus on running smart, staying strong, and enjoying the process—not just chasing outcomes.I’m also sharing what it looks like to begin a new 12-week half marathon training cycle, why this season of running feels different, and how I’m approaching my goals with more intention and patience. Plus, I talk about my hopes for a fall marathon (including a bucket list race!), and how I decide which races are worth the physical and mental investment in this season of midlife.This episode is both a life update and an encouragement for anyone starting a new training cycle, coming back from injury, or simply trying to find their rhythm again.What You’ll Learn in This Episode: • An honest update on recovering from plantar fasciitis and returning to pain-free running • Why slowing down and healing is sometimes the most important part of progress • How I’m structuring my current half marathon training cycle with strength and injury prevention in mind • Why I’m choosing races more intentionally in this season of life • How to decide which race distance, season, and training cycle is right for you • Why the training journey—not race day—is where the real transformation happensTraining for a race is about so much more than the finish line. It’s about building grit, confidence, discipline, and becoming stronger—physically and mentally—one mile at a time.Whether you’re starting fresh, rebuilding after injury, or chasing a new goal, this season is an opportunity to begin again.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Artificial intelligence is everywhere right now, and whether you love it, fear it, or fall somewhere in between, it’s becoming a powerful tool that can support your health and fitness goals. In this episode, I’m sharing how busy midlife women can use AI as a personal assistant for meal planning, workout structure, routines, and overall organization—without losing the human connection and intuition that matters most. AI isn’t here to replace your effort or expertise, but it can help simplify decision-making, reduce mental fatigue, and give you ideas so you can stay consistent in this full and busy season of life.What You’ll Learn in This Episode: • Why AI can be a helpful tool—but not a replacement—for your health, fitness, and medical care • How AI can create personalized meal plans, grocery lists, and high-protein nutrition ideas • Ways to use AI to build running plans, strength routines, and healthy habits • How AI can help you create sustainable morning and evening routines • The best AI-powered apps and tools to support your running, training, and recovery • Why your intuition, lived experience, and human connection still matter mostKey Reminder:AI can support your journey—but it can’t run the miles, cook the meals, or replace your intuition. Think of it as a helpful assistant, not the driver. You are still in charge of your goals, your body, and your life.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Can you believe we’re already at 85 episodes? What started as messy action (with the microphone accidentally off!) has grown into something I truly love. And interestingly enough, my most downloaded episode of all time is still Episode 2: Morning Routine and Why It’s Important. So today, we’re revisiting that topic with an updated, more refined, and very real look at what morning routines can look like in this season of life.In this episode, I’m breaking down how to create a morning routine that works for YOU — not one that looks good on Instagram, not one that works for someone else’s life, but one that supports your goals, responsibilities, and current season.We talk about: • Naming your current season and how your mornings feel • Defining what your ideal morning looks like • Identifying your “why” for waking up earlier • Preparing the night before for success • Following through when the alarm goes off (5-4-3-2-1 blast off!) • Starting small, tracking progress, and habit stacking • Reassessing your routine as life changesI also share how my own mornings have evolved over the years — from writing books at 4:30am with little kids at home, to navigating early powerlifting practices, busy teen schedules, and demanding jobs. This season looks different, and that’s okay. Morning routines should change as we change.We also touch on a few favorite resources if you need extra motivation: • The Miracle Morning by Hal Elrod • The 5 Second Rule by Mel Robbins • Atomic Habits by James ClearAt the end of the day, when you win the morning, you win the day. But only if it’s a routine that energizes you, supports your goals, and fits your real life.If you’d like help building your own rockstar morning routine that works for YOU, grab this free PDF.https://drive.google.com/file/d/1F8eKf5dKeUvZwUFZLhuuJ5IbKPePBy0t/view?usp=drivesdkThank you for listening!~Allison

Feeling a little “blah” after January? You’re not alone. In today’s episode, I’m getting honest about how my own January didn’t go as planned – lower mileage, missed goals, sickness, storms, and a whole lot of life happening. If the start of your year has felt more like survival than success, this episode is for you.We’re talking all about why February is the perfect month to reset and rebuild. Instead of viewing it as a cold, boring, throwaway month, I’m challenging you to see it as a powerful momentum month – a bridge between winter slump and spring goals.I break down what momentum really is (hint: not perfection or big dramatic changes) and why small, consistent wins are the key to getting back on track. Whether you need momentum in your workouts, nutrition, home life, relationships, or personal goals, this episode will help you choose ONE focus area and start stacking small habits that lead to big results.You’ll hear practical tips for rebuilding routines, creating systems that support your goals, and using February intentionally so you can head into spring feeling aligned, strong, and confident.Spring success starts with winter habits – and it starts right now.Let’s get to moving!Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

Winter can feel long, dark, and never-ending—especially in January and February. In today’s episode, I’m sharing why this season is often the toughest for so many of us and how being intentional with self-care can make all the difference.We’re talking about practical, simple ways to fill your cup during these slower months—creating routines that bring comfort, joy, and balance even when the weather outside is gloomy. From morning routines and reading goals to strength training, organizing, cozy meals, creative outlets, and planning for the year ahead, I share 10 realistic ideas to help you stay grounded and energized through winter.Because winter isn’t meant to be rushed—it’s a season for rest, reflection, and preparation. And when we take time to care for ourselves now, we’re setting the stage to bloom when spring arrives.If you’ve been feeling stuck in the winter blues, this episode is your reminder to slow down, nurture yourself, and intentionally fill your cup this February.Thanks for listening!~AllisonLinks & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

In this special birthday episode, I’m reflecting on why life at 46 feels better, fuller, and more aligned than life at 26. From early adulthood filled with comparison, self-doubt, and figuring things out, to midlife marked by confidence, clarity, and knowing who I am (and who I’m not), this episode is a celebration of growth, perspective, and becoming.We talk about how identity is built over time, why running and fitness look different (and better) in your 40s, how friendships evolve with the seasons of life, and why slowing down, savoring, and choosing alignment matter more than ever in midlife.If you’re in your 40s—or heading there—this episode is an invitation to reflect on how far you’ve come, what you love about this season, and what you’re dreaming of next.✨ Topics we cover: • What’s better about your 40s than your 20s • Confidence built through experience, not perfection • Running for joy, stress relief, and longevity • Letting go of comparison and timelines • Savoring this busy but beautiful season of midlifeThank you for celebrating my birthday with me. If this episode resonated, share it with a friend—and as always, make time to fill your own cup today. 

What if health wasn’t something you started and stopped… but something you lived?In today’s episode, I’m reflecting on 13 years of running and fitness — from returning to movement after back-to-back pregnancies and burnout, to running my first marathon (which I swore I’d never do again), to building a lifestyle rooted in consistency, identity, and joy rather than perfection or quick fixes.We’re talking about why a healthy lifestyle has no finish line, and how to stop the endless cycle of starting over by building habits that actually last.In this episode, we cover: • Why motivation fades — and what matters more than goals • The biggest habit traps that keep people stuck (all-or-nothing thinking, quick fixes, unrealistic expectations) • Shifting from a finish-line mindset to a lifestyle mindset • How identity plays a powerful role in consistency • Simple, practical habit strategies inspired by Atomic Habits • Making fitness and health enjoyable, sustainable, and part of who you are • Why progress beats perfection — every single timeIf you’re tired of starting over every January and want to create a healthy lifestyle you can actually maintain in this season of life, this episode is for you.As always, thank you for listening. If this episode resonated, please share it with a friend or on social media — and don’t forget to make time to fill your own cup today. Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

In this episode, I’m sharing the story behind a goal that took me over a decade to reach: running 1,000 miles in a single year. From juggling work, motherhood, injuries, and midlife changes to training for multiple races, this journey was anything but perfect — but it was incredibly meaningful.I break down how I structured my year, what worked (and what didn’t), and the powerful lessons I learned about consistency, grit, joy, and chasing big goals in a busy season of life. This episode isn’t just about running — it’s about who you become when you commit to something that matters to you.In this episode, we cover: • Why 1,000 miles became a meaningful goal after years of running • How I navigated injuries, setbacks, and real-life constraints • Monthly mileage breakdowns from January through December • Why consistency matters more than perfection • The trade-offs that come with chasing big goals • How joy — not grit — became my greatest motivator • Why your goals don’t need to make sense to anyone elseWhether you’re chasing a running goal, a health goal, or a personal dream, this episode will remind you that it’s not about the finish line — it’s about the journey and the growth along the way.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

January motivation is high, but we all know it fades. Most resolutions fail because they’re built on willpower, perfection, or plans that don’t fit real life.In this episode, we talk about a different approach: training with intention. Instead of rigid goals, we explore how your Word of the Year can guide your running, fitness, and daily decisions all year long.Your word becomes a filter for: • how you train • how you recover and handle setbacks • how you talk to yourself on hard days • how you define successWe’ll walk through examples of applying words like Joy, Consistency, and Courage to your workouts, race choices, strength training, and recovery—and why consistency matters more than perfection, especially in midlife.I also share my own words for 2026—Align and Savor—along with how I’m using them to guide my running, strength training, family life, writing goals, and overall priorities this year.If you’re ready to move away from all-or-nothing goals and toward running and fitness that support your life, fill your cup, and bring you joy, this episode is for you.⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Happy New Year, friends, and welcome to 2026! 🎉There’s something powerful about a fresh start, and one of my favorite ways to begin a new year is by choosing a word of the year—a word that becomes a lens for how we live, move, and make decisions.In today’s episode, I’m walking you through a Word of the Year Workshop to help you choose a meaningful word (or phrase) that will guide your habits, goals, mindset, and priorities in 2026—especially when it comes to running, fitness, health, and life in this busy midlife season.Since this is the very first episode of 2026 (and episode 78!), I also take some time to reintroduce myself for any new listeners and reflect on how this podcast—and my passion for helping women fill their cups—came to be.In this episode, we cover: • Why choosing a word of the year can be more powerful than setting resolutions • A personal reflection on my 2025 word, JOY, and what I learned from living through that lens • Why I’m choosing two words for 2026: Align and Savor (because there are no rules 😉) • Reflective questions to help you look back on 2025 with honesty and clarity • How to identify the season of life you’re in right now • Different types of words to consider: • Grounding words (peace, present, align, restore, enough) • Growth-focused power words (courage, strong, disciplined, committed) • Joy-filled, life-giving words (joy, freedom, connect, savor, simplify) • How a motto, affirmation, or Bible verse can also serve as your “word” for the year • Practical ways to live out your word in your daily habits, running, fitness, and self-care • Why your word can (and should) evolve as the year goes onI also share how to use your word as a decision filter—asking yourself, “Does this align with who I want to become?”—and why small habits truly do add up to big change over time.A gentle reminder:You don’t need a perfect plan to start the year.You just need intention.So choose your word. Write it down. Put it somewhere you’ll see it. Live it out imperfectly. And if you want to share your word with me, I’d love to hear it.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Today’s episode is extra special because I’m welcoming my very first guest on the podcast — my oldest daughter, Avery. As we close out 2025, we’re doing an honest and meaningful end-of-the-year running and life audit, reflecting on the miles, memories, lessons, and growth from the past year.Avery ran 5 out of my 11 races with me this year (a personal record!), making her the perfect person to join me as we celebrate finish lines crossed, goals chased, and the season of life we’re in right now.This conversation is part Q&A, part reflection, and part reminder that it’s not just about what you accomplish — it’s about who you become along the way.⸻In this episode, we talk about: • Why doing an end-of-the-year audit matters — in running and in life • How reflection helps you celebrate wins, identify what’s draining you, and realign with your values • Avery’s running journey and what inspired her to start racing with me • The races we ran together in 2025 — from local 5Ks to the Austin Capital 10K • My 2025 race recap, including: • San Diego Half Marathon • Texas Badass Half Marathon • Grandma’s Marathon (my first out-of-state and summer marathon!) • College Station Half Marathon • Choosing joy as my word of the year — and why I shifted my goals when they stopped bringing joy • Big goals for 2025: what I accomplished, what’s still in progress, and what didn’t happen (yet) • Nearly completing 1,000 miles, even while navigating injuries • Travel highlights and checking off seven new states on our quest to stay overnight in all 50 • Family highlights, milestones, and why this busy middle season of life is worth savoring • A powerful reminder to not wait — to chase your goals now, even when life feels full • Avery’s reflections on 2025 and what she’s excited about for 2026 • Her message to anyone thinking about starting running (or doing something hard)As we wrap up the year, I hope this episode encourages you to pause, look back, and acknowledge all that you carried, all that you learned, and all that you accomplished in 2025 — even if it was simply surviving a hard year.Next week, I’ll be back with one of my favorite episodes of the year: a Word of the Year Workshop to help you step into 2026 with intention, clarity, and alignment.Thank you so much for listening, and a huge thank-you to Avery for being my first guest 💛Happy holidays, happy new year, and as always — make time to fill your own cup today.See you next week in 2026.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

In today’s episode, I’m recapping my final big race of the year — the College Station Half Marathon — and sharing why the half marathon is hands down my favorite race distance and the perfect challenge for so many runners, especially in midlife.After 20 half marathons over the last 13 years, this distance continues to fit my season of life, goals, and body. I break down my race weekend, how I trained while dealing with plantar fasciitis, and why this race wasn’t about a PR — but about showing up and doing something hard anyway.Then we dive into why the half marathon is such a powerful and sustainable goal: • Challenging, but not all-consuming • Kinder to your body than marathon training • Builds confidence, structure, and identity as a runner • Teaches discipline, resilience, and consistency • Leaves room for strength training, recovery, and real lifeIf you’ve been running 5Ks or 10Ks and craving a bigger goal — or wondering if you’re “ready” for a half marathon — this episode is for you.✨ If you’ve been waiting for a sign… this is it.2026 might just be your half marathon year.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

As we wrap up the year, today’s episode is a fun one—my annual roundup of favorite things!From running gear and fueling, to books, podcasts, supplements, shows, and even some everyday life favorites, I’m sharing the things that brought me joy, helped me grow, and supported my health and fitness journey in 2025.This is a lighter, feel-good episode meant to inspire you, give you ideas to try, and remind you of the simple things that make your own wellness journey more enjoyable.Favorite Books from 2025• Here Be Dragons — Melanie Shankle • The Let Them Theory — Mel Robbins • Awake — Jen Hatmaker • I Just Wish I Had a Bigger Kitchen — Kate Strickler • Don’t Call It a Comeback — Keira D’AmatoRunning PodcastsAli on the Run • Run Farther & Faster • Running His Way • Run 4 PRs • Rehab for Runners • I’ll Have Another • Tread Lightly • Hurdle • Elevate Your Running • Run Strong RunGeneral FitnessMind Pump • Strong Her WayWomen’s Health & PerimenopauseFamily Fork Podcast • UnpausedPersonal DevelopmentMel Robbins Podcast • Rachel Hollis Podcast • Boldly GroundedBusiness + Social MediaThe Runner Rising Podcast • Living the Whole PictureYour Favorite Episodes From This Podcast • Ep. 49: Summer Travel Tips & Races • Ep. 50: Grandma’s Marathon Recap • Ep. 62: Are GLP-1s the Answer to Weight Loss? • Ep. 45: Five Things 5–7 Hour Marathoners Think About • Ep. 58: Real Talk on Having a New Teenage Driver + Microhabits for Busy SeasonsIt’s been such a fun year filled with running, races, travel, strength training, personal growth, podcasting, and connecting with all of you.I LOVE sharing these favorite-things episodes each year, and I’d love to hear your favorites!👉 Send me a message on Instagram @filluptospillout and tell me what made your 2025 better, easier, healthier, or more joyful.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Welcome back, friends!Today’s episode is an eye-opening reminder that your environment—your city, your home, your workplace, and your relationships—has far more influence on your health and fitness than you might realize.Whether you live in a community where morning runners are the norm… or a place where fast food and inactivity are everywhere… your surroundings can either elevate your health or make your journey feel like an uphill battle. The same is true for the people you spend the most time with. Are they cheering you on or quietly holding you back?This episode invites you to pause and reflect on a powerful truth: your environment shapes your habits… and your habits shape your life.If your surroundings don’t support the person you’re becoming, it may be time to upgrade your environment—or become the one who inspires change. Small shifts create big momentum. And you deserve a life and a circle that elevates you.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Happy Thanksgiving, friends — and welcome back! Whether you’re listening on release week or in the middle of summer, today’s episode is a timeless reminder to pause and give thanks for one of the greatest gifts in our lives: running.✨ In This Episode, We Explore:The challenge — and beauty — of running • Running is hard — and that’s exactly why we love it. • Why the first mile shouldn’t define the whole run. • The joy of having goals, the satisfaction of showing up, and the thrill of crossing finish lines.Gratitude for your runner’s body • Appreciating a body that isn’t perfect but is strong, capable, and resilient. • Legs that keep going even on tough days. • Lungs that remind you you’re alive with every breath.The gift of the running community • Online friends, training partners, race-day volunteers, and the strangers who cheer loudest. • Why runners “get it” in a way others sometimes don’t.The power of alone time on the run • Running as therapy, prayer, processing, and peace. • How running can save you as a busy mom The beauty of nature + exploring the world on foot • Sunrises, trails, fresh air, new cities, and the sacredness of simply being outside. • Running as the best way to see and experience a place.Mental clarity, mindset shifts, and the lessons running teaches • Running as church, meditation, and stress relief. • The mantras that get you through hard miles and tough seasons.Gratitude for the struggles • The hills, setbacks, injuries, slow seasons, and disappointing races that shaped you. • Why the hard parts are often the most transformative. • How deep gratitude can carry you when you’re deep in the “pain cave.”A gratitude practice for your next run • Be grateful for your runner’s body. • Be grateful for someone who supports your running. • Be grateful for a run that changed you. • Be grateful for nature — and the One who created it. • Be grateful for the hard things you’ve overcome. • Be grateful for the gift of running.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

In this episode, we’re talking about how to stay aligned with your health and fitness habits through the holidays without being rigid, stressed, or overwhelmed. Think balance over perfection, consistency over all-or-nothing, and small intentional choices that help you feel your best in the busiest season of the year.I share why keeping even a light version of your routine is so important for your mood, energy, and mental health—and why “something is better than nothing” matters more than ever. In This Episode, We Chat About:✨ Why balance matters more than perfection • The holidays aren’t a six-week free-for-all, but they’re not the time for strict rules either. • 80% consistency > 100% perfection. • How letting go of the all-or-nothing mindset keeps you steady through the season.✨ Staying active even when life gets busy • Shorter runs and workouts “count”—and keep you feeling grounded. • Making peace with modified routines and embracing “do what you can” energy.✨ Enjoying holiday food without guilt • The power of “anchor meals” to keep your day balanced. • How to enjoy indulgent favorites (hello pumpkin pie!) without derailing your goals. • Simple strategies like bringing a veggie tray, prioritizing protein, and staying hydrated.✨ The truth about holiday wellness • One big meal won’t ruin your progress. • A missed workout doesn’t erase months of effort. • Holidays are about joy, connection, and celebrating—not restriction.✨ Resetting with your next best choice • Practical ways to get back on track the morning after indulging. • Embracing grace + intention rather than shame or spiraling.✨ Using the end of the year to fuel the year ahead • How reflecting on goals now helps you finish strong and move into 2026 with clarity. • Why staying mindful through the holidays makes January feel much easier.As we step into this season of family, food, celebration, and full schedules, remember: you don’t stop being who you are just because it’s the holidays. Take care of your body, protect a little time for yourself, enjoy the moments that matter, and give yourself grace along the way.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

In today’s bonus episode, I’m celebrating Nurse Practitioner Week by shining a light on what nurse practitioners actually do in the healthcare space.If you’ve ever wondered what an NP is, how we’re trained, or how our role differs from a doctor or a physician assistant — this episode will help you understand the important part nurse practitioners play in today’s healthcare system.With over 385,000 NPs in the U.S. and more than 47,000 in Texas alone, nurse practitioners are helping bridge the gap in care for a growing and aging population. I share what it takes to become an NP, what we can and can’t do, and why so many patients are choosing NPs as their primary care providers.As someone who has spent 23 years in healthcare — first as a registered nurse and the last 18 years as a nurse practitioner — I’m proud to celebrate this profession and the meaningful work we get to do every single day.⸻💉 In This Episode, You’ll Learn: • What nurse practitioners (NPs) are and how they’re trained • The difference between NPs, PAs, and physicians • What NPs can and can’t do depending on state laws • Why nurse practitioners are vital to today’s healthcare system • What it’s like to work as an NP in family medicine • How experience and empathy make NP’s uniquely equipped to care for patients, and a personal look into my 23 year career in healthcareLinks & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

Okay, friends — the holidays are almost here, and if you’re like me, your calendar is already filling up fast. Between work, your kids’ activities, shopping, decorating, wrapping, cooking, and trying to make all the magic happen, it’s a lot. And it’s so easy to forget about yourself in the middle of it all.But here’s your reminder: when you’re constantly pouring out to others, you eventually run dry. You can’t show up as your best self if your own cup is empty.This week, we’re talking about self-care in busy seasons — specifically, 10 simple ways to fill your own cup during the holidays. Because self-care isn’t selfish. It’s essential. Especially right now.In this episode, you’ll hear:✨ Why it’s so important to protect your peace and energy during busy seasons✨ 10 practical and meaningful ways to refill your cup through the holidays✨ How to balance joy, rest, and wellness when life feels overwhelming✨ Why nourishing your body, movement, boundaries, and gratitude matter more than everTogether, we’ll talk about everything from protecting your mornings to saying no without guilt, decorating early if it brings you joy, moving your body for your mood, and creating space for rest and connection.Because when you fill your own cup first, you can pour out from a place of abundance — not exhaustion. 💛Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%⭐️ Let’s connect on instagram!https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qrIf you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison 

As moms and women in this busy middle season of life, it’s easy to lose sight of the goals we set at the start of the year. The holidays are around the corner, and between the chaos, the cookies, and the dark evenings, it can feel tempting to just hit pause until January. But today, we’re talking about how to hit reset instead — to realign with your goals, remember your “why,” and finish 2025 strong.In this episode, I’ll walk you through:✨ Why a pre-holiday reset matters and how it helps you maintain momentum✨ How to reflect on your 2025 goals and see where you’ve made progress✨ Questions to help you refocus and set small, meaningful intentions for the rest of the year✨ Simple ways to stay consistent with your workouts, nutrition, and self-care during the holidays✨ How to find joy and progress — not perfection — in these last few weeks of the yearWhether your goal is to hit a mileage milestone, feel stronger, eat with more intention, or just end the year proud of your effort, this episode will help you pause, breathe, and reset before the holiday rush hits.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison  

I’m finally back in my normal recording space after a few weeks of travel, and I’m so excited to bring you a fun Halloween-themed episode to wrap up October and help you finish the year strong.Today, we’re tackling some of the scariest health and fitness myths that haunt women over 40 — the kind of myths that can hold us back from reaching our goals. From running “ruining your knees” to “lifting heavy makes you bulky,” we’re calling out the spooky stories that just won’t die.You’ll learn why:👻 Running is not bad for your knees (and might even protect them)💪 Cardio doesn’t kill your muscle gains — balance is key🔥 Soreness isn’t the only measure of a good workout🍫 You can’t spot-reduce belly fat (sorry, but true!)🌙 Eating after 7 p.m. doesn’t automatically make you gain weight🧠 Midlife can actually be your strongest, fittest season yet🏃‍♀️ Walk breaks don’t make you “less of a runner”🏋️‍♀️ Lifting heavy won’t make you bulky — it’ll make you strong💉 The flu shot doesn’t give you the flu❄️ And cold weather doesn’t make you sick — viruses do!If you’ve ever fallen for any of these, this episode is your myth-busting guide to confidence, common sense, and strength in this season of life.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community on Facebook ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love for strength training at home ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thank you for listening!~Allison

In today’s episode, I’m sharing something a little different. After a whirlwind couple of months of feeling exhausted, burnt out, and not enough, I spent three nights in Dallas for the annual Texas Nurse Practitioner conference. What made this trip special? I went alone.Three nights in a fancy hotel, time in community with other nurse practitioners, messages of encouragement, good books, daily workouts, and even room service—this solo weekend was exactly what I needed to reset, recharge, and come back home with a renewed spirit.Inside this episode, I talk about:✨ Why being alone can be so restorative (especially in midlife)✨ The powerful reminders I took away from the conference✨ How running gives me that same solo time to process and recharge✨ Why filling your own cup first allows you to show up better for everyone elseIf you’re like me and being alone fills you up, I hope this inspires you to find your own version of a reset—whether that’s a weekend away, a solo run, or just carving out quiet space in your day. And if you recharge best by being with people? Book that girl’s trip. Either way, make time to fill your cup, because it matters.Thank you for listening!~Allison

Protein is everywhere right now — added to waters, cereals, bars, and even your favorite coffee creamers. But is this just another wellness trend, or is there real science behind the protein craze? And more importantly, how much protein do midlife women actually need to thrive?In this episode, I’m coming to you live again from my Dallas hotel room, fresh from a lecture on protein and exercise at the Texas Nurse Practitioner conference. After sitting through multiple talks about GLP-1s like Ozempic being the “answer” to everything from obesity to diabetes to low testosterone, I couldn’t help but notice one big thing missing from the conversation: lifestyle. Where’s the focus on movement, nutrition, and the basics that actually protect our long-term health?Here’s the reality: less than 25% of adults get the minimum recommended exercise each week, and less than half are eating enough protein — even just for muscle maintenance, not building. That’s why this protein conversation matters so much.In this episode, we’ll cover: • Why protein is trending (and why I’m all for the “strong over skinny” shift) • The role protein plays in midlife: preserving lean muscle, supporting metabolism, aiding fat loss, improving recovery, and protecting bone health • How much protein women really need (spoiler: more than the RDA suggests) • Why when you eat protein matters — and why breakfast is often where we fall short • What 30 grams of protein actually looks like in a meal (with simple food examples you can try today) • The basics of pairing protein with an active lifestyle: cardio, strength training, and movement throughout the dayWe’ll also talk about why protein isn’t just for bodybuilders — it’s a powerful tool for aging well, maintaining energy, and increasing your health span (not just your lifespan).If you’ve been wondering whether you’re eating enough protein — or how to start getting more without overcomplicating things — this episode will give you the science, the strategy, and simple, doable tips you can put into practice today.So grab your earbuds, and let’s dive into why protein is having a moment — and why it's important to you! Thanks for listening!~Allison

If you’re a woman in your 40s (like me at nearly 46!) then you are likely walking through this sometimes challenging season of life. It’s crazy to think that most of our adult lives are spent in perimenopause, menopause, or postmenopause. And while the symptoms can feel overwhelming, the truth is—you don’t have to just survive this season, you can thrive through it.In this episode, I break down: • What perimenopause, menopause, and postmenopause actually mean • The most common symptoms you might experience (and why they happen) • Why hormone testing isn’t always needed for diagnosis • The truth about hormone replacement therapy (HRT) and what newer research shows • Non-hormonal options and lifestyle strategies that can make a big difference • Why movement, strength training, sleep, nutrition, and stress management are powerful tools in this stage of lifeYou’ll walk away knowing that you’re not alone, your body isn’t broken, and you have real options for feeling better. Aging strong is a choice, and you have the power to step into this next season with strength, joy, and gratitude.So grab your coffee, lace up your running shoes, or take me along on your walk—I think you’ll feel both seen and empowered after this conversation.💡 If you found this episode helpful, please share it with a friend who might need to hear it too.Thank you for listening!~Allison

Today’s episode is coming to you straight from a hotel room in Dallas, where I’m attending a nurse practitioner conference during APP Week. It’s been a whirlwind couple of months — and if you’re anything like me, you may be feeling like you're surviving, not thriving!That’s exactly why I wanted to sit down and record another real talk episode. Back in August, I did one that resonated deeply with so many of you, and after some of your feedback, I knew it was time for another. Because here’s the truth: I’ve had my own struggles lately with those “not good enough” thoughts — not fast enough, not productive enough, not skinny enough, not worthy enough. Maybe you’ve been there too.In this episode, I’m sharing: • A little life update (teen drivers, club sports, and some unexpected wins!) • Why those “I’m not enough” thoughts sneak in, especially when life feels heavy • A pep talk for when you want to quit, or wonder if what you’re doing even matters • 5 powerful ways to reframe your mindset so you can shift from self-doubt to self-beliefIf you’ve ever had moments where you feel like you’re falling short, I want you to know you’re not alone. And more importantly — you are already enough, just as you are, right now.So grab your coffee or lace up your running shoes, and let’s have some honest conversation and encouragement for the road ahead.Because friend, your race, your pace — and you are enough.Thanks for listening!~Allison

In this week’s episode, we’re diving into why muscle is king—especially for women over 40. A couple of weeks ago, I shared my DEXA scan results and how I’m working on improving my body composition. Well, my husband went in for his scan too, and let’s just say his results were a wake-up call for me. Despite being less consistent than I am with workouts, he scored better thanks to the muscle he’s built over the years from heavy lifting. And that got me thinking… cardio may be queen, but muscle is absolutely king.Here’s what we cover in this episode: • Why muscle matters so much as we age (hint: it’s about way more than just looking toned). • How strength training impacts metabolism, fat loss, bone health, hormones, and even independence later in life. • The truth about “getting bulky” (spoiler: you won’t). • How to build muscle effectively with progressive overload—even if you only have 25–30 minutes a few days a week. • Why cardio alone isn’t enough and how the right mix of running and strength work can keep you strong, healthy, and injury-free. • My current training priorities as I balance half marathon prep with a renewed focus on heavy lifting and better nutrition.If you’ve been skipping strength training because you feel too busy, don’t enjoy it, or think walking is enough, I want this episode to encourage you: it is never too late to start building muscle. Even two days a week can make a huge difference in how you age, how you feel, and how you show up in life.Muscle is your best investment for longevity, confidence, and health. Cardio might be queen, but muscle is king—and we need both to thrive in this season and beyond.🎧 Tune in and let’s talk about why it’s time to prioritize strength like never before.Thanks for listening!~Allison

This week, I’m tackling a hot (and sometimes controversial) topic—GLP-1 medications like Ozempic, Wegovy, and Mounjaro. Are they the answer to weight loss, or just another tool in the ever-growing toolbox?As a family nurse practitioner with more than 23 years of healthcare experience, most of that in primary care, I’ve seen firsthand both the hope and the challenges these medications bring. On one hand, they can be life-changing for some patients, especially those struggling with uncontrolled type 2 diabetes or morbid obesity. On the other hand, they come with side effects, high costs, access issues, and a lot of hype fueled by social media and influencers.In this episode, I’m breaking it all down for you: • What GLP-1’s are and how they actually work in the body • Who these medications are truly meant for (and who they’re not) • The side effects and risks I see most often in my practice • The reality of cost, insurance coverage, and compounded versions • Why lifestyle—nutrition, strength training, movement, sleep, and stress management—still matters more than any prescriptionAt the end of the day, GLP-1’s may be one piece of the puzzle, but they’re not a magic solution. Weight loss in midlife is hard—I see you balancing work, home, hormones, and busy schedules. My hope is that today’s conversation empowers you to think critically, ask good questions, and focus on what truly supports your long-term health and happiness.Because yes, medications can help. But the real magic is in building habits that support your body in every season of life, and I'm here to cheer you on!Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!Thanks for listening!~Allison

Last week on the podcast, we talked about the 10 things women over 40 need to focus on when it comes to overall health. Today, I’m taking you behind the scenes of something I recently did for myself: a DEXA body composition scan.If you’ve ever felt frustrated with the number on the scale or confused about how running impacts your weight, this episode is for you. A DEXA scan doesn’t just show weight or BMI—it gives a full picture of muscle mass, fat distribution, bone density, and visceral fat (the kind that really matters for long-term health).In this conversation, I’m sharing: • 📊 What my results looked like and why my score came back as a C+ • 💪 Why body composition matters more than a number on the scale • 🏃‍♀️ How endurance running impacts fat loss, muscle mass, and hormones in midlife • 🍎 The 7 strategies I’m focusing on over the next 6 months to improve my health and move toward an “A” score • 🙌 Why fat loss after 40 is about building strength, energy, and resilience—not just getting thinnerWhether you’ve ever considered a DEXA scan yourself or you just want practical ways to improve your body composition as an over-40 runner, this episode will leave you feeling empowered and encouraged to make changes that actually last.Because at the end of the day, it’s not just about losing weight—it’s about gaining muscle, energy, confidence, and life.✨ If you enjoy today’s episode, share it with a friend who’s navigating this same season of life, and don’t forget to leave a rating or review. Your support means the world and helps this podcast reach more women just like you.Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%Follow me on Instagram @filluptospillout~Allison

In today’s episode, I’m sharing my very first colonoscopy experience—what the prep was like (spoiler: it felt a lot like running a marathon), how I survived on clear liquids and green Jell-O, and why the actual procedure was so much easier than I expected. If you’ve been putting yours off, I promise—you can do hard things!But this episode isn’t just about colonoscopies. If you’re a late Gen X-er or early Millennial—especially those of us born around 1980—it’s time to start paying attention to a new season of health screenings and self-care. As a family nurse practitioner with over 23 years of experience, I’ll walk you through the top 10 things you should be thinking about now, including: • Colonoscopies: why the starting age dropped from 50 to 45 • DEXA scans and what they can tell you about bone health, muscle mass, and visceral fat • Eye exams (hello, readers 👓) • Mammograms and pap smears • Lab work to check cholesterol, blood sugar, thyroid, vitamin D, and more • Skin checks with a dermatologist • Staying up to date on vaccines • Dental visits (don’t skip them!) • Movement, nutrition, sleep, and stress management in midlifeThe truth is, what we could get away with in our 20s and 30s doesn’t fly in our 40s and beyond. This is the season to prioritize your health—not just for aesthetics or performance, but so you can stay strong, resilient, and able to live fully.Remember, you can’t pour from an empty cup. Taking care of yourself isn’t selfish—it’s necessary. So, if you haven’t scheduled some of these screenings or check-ups yet, let this episode be the nudge you need.✨ Let’s fill up to spill out, friends!Thanks for listening and following the show!~Allison

Are you ready for cooler temps and fresh running goals? Fall is one of the best seasons for runners—and today, we’re diving into why this is the perfect time to train for your next race.After a hot and humid summer (hello, soaking wet running clothes!), I’m more than ready for fall running vibes. My official training for my December half marathon just kicked off, and as I head into my 20th half, I’m reminded why I love this season for training and racing so much.In this episode, I’ll share:✨ 5 reasons fall is ideal for running and racing—from cooler weather to the mental boost it gives you heading into the holidays.✨ How much time it takes to train for a 5K, 10K, half marathon, or full marathon (and tips to pick the right distance for your current season of life).✨ Why running should add to your life—not take away from it—and how to keep the joy in training.✨ Practical ways to choose your next race, stay consistent with strength training, and find accountability.Whether you’re eyeing a Turkey Trot 5K, stepping up to a 10K, dreaming about your first half, or considering tackling 26.2, this episode will help you set realistic goals and finish the year strong.💡 Remember: this is your race, your pace. The goal isn’t perfection—it’s growth, fun, and staying healthy in the busy middle season of life.———Links & Resources:⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠ALLISONS8BODI at check-out saves you 15%👉 If you loved this episode, don’t forget to subscribe, share it with a friend or on social media tagging me @filluptospillout and leave a review. Thank you so much for listening!~Allison