The Fill up to Spill out Podcast

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