All Episodes
The Fill up to Spill out Podcast — 109 episodes
Ep: Summer Growth Series: Featuring The 5 Second Rule by Mel Robbins
Ep: 107: BONUS Episode! The Internet Wants Me to Stop Running in Midlife…Here’s Why I Won’t
Ep: 106: Summer Growth Series – Fear Is Not the Boss of You
Ep: 105: Summer Growth Series, featuring the book Dream Big
Ep: 104: Summer Growth Series: Featuring the book, Take Back Your Time
Ep: 103: Summer Growth Series: I Hate Running and You Can Too
Ep: 102: Summer Growth Series – Featuring the book, Atomic Habits
Ep: 101: The Summer Growth Series: Lessons from the Books That Have Shaped Me Through Running, Motherhood, and Life
Ep: 100: The Compound Effect of Consistency – What Happens When You Show Up 100 Times
Ep: 99: The Badass Texas Half Marathon Race Recap and What’s Next for Summer and Beyond
Ep: 98: The Midlife Health Advice I Wish I Had Time to Give All My Patients
Ep 97: Why Moms and Women in helping professions need running the most
Ep: 96: The kind of Mom I became when I started prioritizing running and self-care
Ep 95: The 6-Month Countdown: Training for the New York City Marathon with a Purpose
Ep 94: You Can’t Optimize What You’re Not Doing Consistently, The truth about why your nutrition and fitness isn’t “working” in midlife
Ep 93: Where Should You Spend Your Money on Health & Fitness in Midlife?
Ep: 92 Who You Surround Yourself With Matters — How Your Circle Impacts Your Goals
Ep: 91: Faith and Running, Practical Ways to Bring Your Faith Into Your Running Journey
Ep: 90: Why the Run/Walk Method Is a Great Way to Keep Running in Midlife and Beyond
Ep 89: From 9 Minute Miles to 12 Minute Miles — What I’ve Learned in Over a Decade of Running as a Midlife Runner
Ep 88: Surprise, I’m Running the NYC Marathon
Ep: 87: Spring Training Has Begun — An Update on Life and Running Plans for 2026
Ep 86: How to Use AI to Improve Your Health and Fitness in Midlife
Ep. 85: Own your morning: Creating a morning routine that works for you
Ep 84: From Winter Slump to Spring Stride – How to Create Momentum in February
Ep. 83: Fill your cup February, how self-care can help you survive the winter blues
Ep 82: Why 46 Feels Better Than 26 – A Birthday Reflection on Running and Life
Ep 81: A Healthy Lifestyle Has No Finish Line – How to Build Habits That Last
Ep 80: 1000 Miles in 2025 — How I Achieved It and Everything I Learned Chasing This Big Goal
Ep 79: Training with intention: Letting your word of the year guide your running and fitness goals for 2026
Ep 78: A word of the year workshop for 2026
Ep 77: An end of the year running and life audit with my very 1st guest, my oldest daughter, Avery
Ep. 76: Why the half marathon is the perfect race to train for, plus my College Station ½ marathon race recap
Ep 75: My favorite things from 2025, from running to podcasts, books, and beyond!
Ep 74: Your environment shapes your health: How where you live and who you surround yourself with impacts your fitness journey
Ep 73: A runner’s guide to gratitude
Ep 72: Food, Family, and Finding Balance- Navigating the holidays without falling off the wagon with your health
Ep 71: BONUS Celebrating Nurse Practitioner Week, and what does a NP do?
Ep 70: Self-care in Busy Seasons, 10 ways to fill your up cup during the Holidays
Ep 69: Your pre-holiday reset, realigning with your goals before the end of the year
Ep 68: Spooky running, health, and fitness myths debunked on Halloween
Ep 67: Being alone filled my cup and was just what I needed, and maybe it's what you need too!
Ep 66: Why protein is having a moment- and why midlife women can’t ignore it
Ep 65: Perimenopause 101: Common symptoms and what you can do about them
Ep 64: Some REAL TALK and 5 ways you can reframe your mindset when you have those thoughts of not being "good enough"
Ep 63: Why muscle is KING for women over 40
Ep 62: Are GLP1's the answer to weight loss? My thoughts as a nurse practitioner in family medicine
Ep 61: How to lose fat as an over 40 runner: A deeper dive into my own DEXA fit scan results and how I plan to improve my score from a C+ to an A
Ep 60: If you were born in 1980, it's time for your colonoscopy and SO much more!
Ep 59: Why Fall is a great season for running and training for your next race
Ep 58: Some REAL talk plus 5 micro-habits you can do each day to manage your home and fall back into a routine that serves you
Ep 57: Happy 1st Birthday to the Fill up to Spill out Podcast
Ep 56: How to protect your running and workout time when life gets busy
Ep 55: 5 things you can do to get ready for back to school in this busy middle season of life
Ep 54: Why Strength training and mobility are so important for women over 40, whether you’re a runner or not
Ep 53: Summer Nutrition: Simple meals on repeat that fuel my runs and feed my family
Ep 52: What happens when you have too many goals in this busy middle season of life?
Ep 51: 6 Things I've loved in the 1st 6 months of 2025
Ep 50: Grandma's Marathon Race Recap
Ep 49: Travel tips for summer, races, and beyond!
Ep 48: How you can use summer to improve your running and fitness in the Fall
Ep 47: Summer running and nutrition, what changes in the heat!
Ep 46: Badass Texas 1/2 marathon race recap and goals for Grandma's Marathon
Ep 45: 10 things that 5-7 hour marathoners have to think about that faster runners don't
Ep 44: We don't all have the same 24 hours: How to prioritize what matters
Ep. 43 BONUS Miles through motherhood: What running teaches us about being a mom
Episode 42: Knowledge is power! Know your numbers when it comes to your health and fitness
Episode 41: Why is it SO hard to lose weight?
Episode 40: Self-Sabotage when it comes to running, fitness, and health
Episode 39: Running isn't just about exercise, it's about SO much more!
Episode 38: 5 ways to make Marathon Training more fun!
Episode 37: Are you working IN your running or ON your running?
Episode 36: Race Recap for the San Diego 1/2 Marathon
Episode 35: The crowd factor: Do you need family or friends at your race?
Episode 34: Running with your kids: When you reach the season of life that your kids want to run with you
Episode 33: My top 5 mistakes I used to make as a runner in my 30's that I no longer do in my 40's
Episode 32: Sunday Reset for Runners over 40. How I plan my week for marathon training, work, and mom life.
Episode 31: Are we as a society getting healthier or not? My thoughts as a Family Nurse Practitioner
Episode 30: It's okay to do less when you're dealing with more as a busy midseason mom
Episode 29: Spring Marathon training update and 5 things to consider before signing up for a marathon
Episode 28: Make time to fill your own cup
Episode 27: Bonus! Happy 5 year birthday to my 1st book!
Episode 26: Consistency over perfection
Episode 25: How to create a home fitness space
Episode 24: How to get started with running
Episode 23: Word of the year and goal planning for 2025
Episode 22: An end of the year message from Allison
Episode 21: My favorite things in 2024 when it came to running, fitness, and self-care.
Episode 20: Rock n Roll San Antonio race re-cap and more
Episode 19: Why I hired a run coach in my 40's
Episode 18: Gratitude
Episode 17: Keep going! An end of the year Pep Talk
Episode 16: How to make time for running and fitness as a busy working mom
Episode 15: Happy 4th birthday to Fill up to Spill out
Episode 14: How to stress less during the holiday season!
Episode 13: Sometimes good things are for a reason and a season, BODi update
Episode 12: Should you work out on vacation?
Episode 11: How to train for your 1st Turkey Trot
Episode 10: 90 days to finish strong!
Episode 9: Get in the room and find community!
Episode 8: Why you shouldn't quit your goals
Episode 7: The 3 P's to living a happier life
Episode 6: How my husband inspired me to run my 1st marathon
Episode 5: 8 tips on how to hack your motivation
Episode 4: BONUS, what I'm doing differently this training cycle
Episode 3: My top 3 tips to stay healthy and fit as a busy mom
Episode 2: Morning routine and why it's important
Episode 1: My Fill up to Spill out Story
Welcome to Fill up to Spill out