All Episodes

Ep: 115: 5 Things I Meal Prep Every Sunday to Set My Week Up for Success

Ep: 114: 5 Things You Can Do to Realign, Reset & Fill Your Cup This Fall

Ep: 113: 2 Months Until the NYC Marathon: A Training Update + The “Dollyisms” Helping Me Keep Going

Ep: 112: Why Podcasts Have Been My Constant for Nearly a Decade (Celebrating 2 years of my own podcast!)

Ep: 111: A real talk episode about summer and back to school as a Senior Mom  

Ep: 110: Summer Growth Series – Grace Not Perfection

Ep: 109: Summer Growth Series – The Lazy Genius Way

Ep 108: 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