The Fill up to Spill out Podcast – Details, episodes & analysis

Podcast details

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The Fill up to Spill out Podcast

Allison Smith

Sports

Frequency: 1 episode/7d. Total Eps: 51

Welcome to The Fill up to Spill out Podcast for ALL things running, fitness, and filling your cup in this busy middle season of life! I’m Allison Smith, a family nurse practitioner by day and over 40 mother runner, podcaster, and writer in my extra hours who is passionate about this idea that we can’t pour from an empty cup. We must fill up to spill out! On this show, you'll find running inspiration, health and fitness tips for busy women, and self-care strategies that fill your cup each week.

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Latest chart positions across Apple Podcasts and Spotify rankings.

Apple Podcasts

🇺🇸 USA - running
29/06/2025
#94
🇺🇸 USA - running
26/06/2025
#75
🇺🇸 USA - running
25/06/2025
#63
🇺🇸 USA - running
24/06/2025
#66

Shared links between episodes and podcasts

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https://www.instagram.com/filluptospillout
30 shares

https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link
30 shares

https://forms.gle/McLYCqM81RtzqGBy6
2 shares
https://forms.gle/2ZdZXYEEFFhMqqDc6
2 shares
https://bodi.pxf.io/c/5831006/2199405/27336
2 shares

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RSS feed quality

To improve

Score global : 42%

Publication history

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Latest published episodes

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Ep. 43 BONUS Miles through motherhood: What running teaches us about being a mom

Sunday, May 11, 2025 • Duration 10:53

Hi friends and welcome back to this BONUS episode of the podcast. Today, I wanted to do a special episode to acknowledge Mother’s Day and celebrate moms who run. Whether you’re a new mom, seasoned mom, step mom, dog mom, or maybe not a mom but celebrating your own mom, I want you to feel welcome today and every week on this podcast. My passion continues to be about empowering midlife busy women and moms to make time to fill your own cups each day, and more specifically when it comes to taking care of your own health and making time for running and fitness. So today, we’re talking about the miles through motherhood and how running teaches us about being a mom.

Happy Mother's Day and thank you so much for listening!

If you enjoyed this episode, please consider sharing with a friend, or taking a screen shot and posting it in your stories. Tag me at @filluptospillout.

~Allison

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Episode 42: Knowledge is power! Know your numbers when it comes to your health and fitness

Friday, May 9, 2025 • Duration 24:08

Over the years, I’ve tracked all kinds of things when it comes to my running and fitness. I’ve tracked my weight, body measurements, runs, total mileage, workouts and the amount of weight I’m lifting, how many books I read each year, gratitude lists etc., and what I’ve learned is that what you don’t track or measure, you can’t manage. And what you don’t manage, you don’t improve. It’s not about obsessing over your numbers, but taking ownership, learning, and growing!

In this episode you’ll learn:

Why knowing your numbers gives you power.

The most important health and fitness numbers to track.

How to start small without feeling overwhelmed.

How to use your numbers as information and empowerment.

Stop guessing or hoping for the best, but instead take control of your health, and start focusing on the numbers that matter.

Thank you so much for listening! Let's be friends over on instagram @filluptospillout

~Allison

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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

Friday, March 7, 2025 • Duration 26:43

When I returned to running in my early 30’s and started training for ½ marathons and marathons, I made a lot of mistakes as a runner. I’m actually pretty surprised that I have been able to continue running so consistently for 12 years when I think about all the things I did wrong. So, in today’s episode, I’m sharing my top 5 mistakes I used to make as a runner in my 30’s that I no longer do in my 40’s.

Whether you’re new to running and excited about your new hobby and want to make sure you’re taking all the right steps to become a lifelong runner, or if you’re like me and have been running for years and you’ve struggled with injuries, burnout, or feeling stuck in your running journey, this episode is for you!

Looking for a community of mid-season runners and women who are passionate about running, fitness, and filling their cups each day? Join my free Facebook community!

https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link

Are we friends on instagram?

https://www.instagram.com/filluptospillout/?hl=en

Thank you so much for listening! Please take a minute to rate the show, leave a review, and hit follow/subscribe so you never miss an episode!

~Allison

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Episode 32: Sunday Reset for Runners over 40. How I plan my week for marathon training, work, and mom life.

Friday, February 28, 2025 • Duration 20:45

Ever wonder how busy runners stay so consistent? In today’s episode I’ll be sharing my Sunday Reset Routine as an over 40 mother runner- how I plan my runs, workouts, fueling, and balance work and mom life so I can crush my week ahead. If you too are a busy mother runner like me trying to fit it all in, or if you are new to running and fitness and looking for tips to set your week up for success, this episode is for you!

And if you enjoy this episode today, please take minute to leave a review, follow the show, and share this episode in your stories to help it reach more middle season moms and women like you who might enjoy listening each week.

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Episode 31: Are we as a society getting healthier or not? My thoughts as a Family Nurse Practitioner

Friday, February 21, 2025 • Duration 26:12

Today I wanted to explore the topic - Are we, as a society, getting healthier or not? When you look at ALL the advancements when it comes to medicine, technology, and information at our finger tips, do you think we’ve made progress when it comes to health and wellness in our society, or are we falling behind?

And as someone who has worked in healthcare for 23 years, what I have observed is that we don’t seem to be getting any healthier as a country. Yes, people seem to be living longer, but I wouldn’t say their quality of life in their later years is significantly better. And as someone who values health and fitness and spends a lot of time in this space myself, it seems like the healthiest people are getting healthier or at least showing more interest and investing in more things to help them age in a healthier way, while the majority of people in our country are not doing the basic things when it comes to their health.

Join me as I take a deep dive into this topic today, and if you're looking for accountability and motivation when it comes to your own health and fitness journey, complete the following form to get an invite into my free Facebook community for midseason women/moms who are focusing on running, fitness, and filling our cups each day.

https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link

Thank you so much for listening! Please share this episode if you found it helpful!

~Allison

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Episode 30: It's okay to do less when you're dealing with more as a busy midseason mom

Friday, February 14, 2025 • Duration 19:47

I don't know about you, but life has felt crazy busy this last month, so if you too are in a season of MORE, this episode is for you!

This is your reminder that it’s okay to do less of the extra stuff when you are dealing with more. It’s okay to be graceful with yourself, let some things go for a while, and choose to prioritize what’s actually important.

This last week, I was thinking of what’s most important for me to hold onto when I am going through busy seasons, and 5 main pillars came to mind. No matter how busy things are, these are the 5 things that keep me feeling grounded, help me to feel like myself, protect my peace, and bring me joy. And I hope you will also take some time after listening to this episode to make a list of YOUR 5 pillars that will help you not just survive a busy season, but continue to thrive.

Join my free Facebook community where we focus on running, fitness, and filling our cups each day!

https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link

Thanks for listening! Please share with a friend!

~Allison

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Episode 29: Spring Marathon training update and 5 things to consider before signing up for a marathon

Friday, February 7, 2025 • Duration 19:25

On today's episode, I give you a little race training update and what I’ll be training for this spring, but we are also talking about 5 questions or things you need to consider if you are thinking about training for your 1st marathon. Maybe you’ve tackled the ½ marathon distance and are thinking about signing up for a full marathon now. Or maybe you’ve only run shorter distances like 5K’s and 10K’s, but would love to be able to check a marathon off your bucket list, there are several things you will need to consider before signing up.

I hope you enjoy this episode and if you're looking for a supportive community to be a part of when it comes to running, fitness, and filling your cup, complete the following form to get an invite into my free Fill up to Spill out Facebook community.

https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link

Thank you for listening! Please share with a friend!

~Allison

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Episode 28: Make time to fill your own cup

Friday, January 31, 2025 • Duration 13:07

On this episode we are talking about self-care and making time to fill your own cup. I recently saw a quote that said something like, “You’re not tired or burnt out because you’re doing too much. You’re burnt out because you’re not doing enough of what makes you happy.” And I couldn’t agree more. Yes, we often feel tired, overwhelmed, and burnt out by all the things we have on our plate in this busy midseason of life, but we mostly feel this way when we are not making time for the things that fill our own cup. When we are not prioritizing self-care.

I hope you'll take a listen and make time to fill your own cup today!

And if you're looking for a community of over 35 women that focuses on running, fitness, and filling your own cup each day, complete the following form to get an invite to my free Fill up to Spill out Facebook community this month!

https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link

Let's be friends over on instagram!

https://www.instagram.com/filluptospillout/?hl=en

Thanks for listening, and if you have a quick minute, please leave a review and share this episode with a friend or in your stories on social media, so we can continue growing this podcast.

~Allison

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Episode 27: Bonus! Happy 5 year birthday to my 1st book!

Saturday, January 25, 2025 • Duration 24:00

5 years ago today, I self-published my very 1st book, Transformed: My Story as a Farmer's Daughter with Big Dreams and an even Bigger God, and so today I thought I would read a little from the 2nd chapter, titled "My life as a country girl."

"You can take a girl out of the country, but you can't take the country out of the girl." unknown

I hope you enjoy this special episode, and more importantly, I hope it gives you the courage to write your own story. I truly believe that each of us has a story and a book or two in us. We just have to start writing it.

Here's the link to my 1st book on Amazon

https://www.amazon.com/Transformed-Farmers-Daughter-Dreams-Bigger/dp/B0841X8ZFL/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.C7H4J_mNvtzRU2Dt31zRqA.qUlLp274hfJNo5mjLrtRdXE6QD0_ezwbAnWchNQlBs8&qid=1737642473&sr=8-1

Thanks for listening!

Allison

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Episode 26: Consistency over perfection

Friday, January 24, 2025 • Duration 14:36

Today we are talking about focusing on consistency over perfection, because it's more about building the habits and losing the all or none mindset. Nobody is perfect, or at least not all the time, so if we are focusing on perfection, we will either never start, or we will not do it when we can't do it perfectly, or we will quit when it's not producing the results we think we should be getting. It's all about taking messy action, starting before you feel ready, doing something over nothing, being okay with good enough, just choosing to show up day after day, and focusing on the journey and not the destination.

I hope this episode inspires you to keep showing up consistently for your goals this year. And if you loved this episode, please take a minute to hit 5 stars, write a review, or share this episode on your socials. Sharing is caring!

Thank you for listening!

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The Fill up to Spill out Podcast – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Shared links between episodes and podcasts

RSS feed quality and score

Publication history

Latest published episodes

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

The Fill up to Spill out Podcast – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Shared links between episodes and podcasts

Instagram1

Google Docs1

Other9

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Instagram1

Google Docs1

Other9

Apple Podcasts

Spotify