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

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

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

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. 

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

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

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

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

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

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!

On today's episode, we talk about the importance of strength training and how to create a home fitness space where you will look forward to pushing play on your workouts and getting stronger.

And if you’re an over 35 woman looking for a supportive community to help encourage and support you on your fitness journey this year, consider joining my free virtual Fill up to spill out community where we focus on running, fitness, and filling our cup in order to thrive in 2025.  You can fill out the form below, and I’ll send you an invite.  

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

If you'd like to add home workouts using my favorite fitness platform, BODi (Beachbody), here's my link to purchase an annual subscription on BOGO right now!

https://bodi.pxf.io/c/5831006/2199405/27336

Make sure you hit subscribe, so you never miss an episode of the podcast, and let's be friends over on instagram. Follow me at @filluptospillout

Thanks for listening!

Allison

Today’s episode is all about getting started with running.  Even if you are a runner, I still think you might find value in today’s episode and maybe get some new ideas or tips to help you on your running journey, but if you are thinking of getting into running or maybe returning to running after taking years or even decades off of running, this episode is for you!  

 Looking for a virtual community to help you on your running and fitness journey? Join my free Fill up to Spill out Facebook group where we focus on running, fitness and filling your cup. Fill out this form for an invite.

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

Thank you so much for listening! Please rate, review, and share this episode with a friend or on your social media.

Allison

Do you ever feel like you’re doing all the right things, and the number on the scale won’t budge?

Are you tempted to try the latest weight loss trends like shots, pills, shakes, powders, or potions, but are worried about the cost, side effects, long-term risks?  Or maybe you’re just skeptical that they won’t work in the long run?

You are not alone, and as a woman in my midseason of life, I can definitely relate and empathize, and also as a nurse practitioner in primary care, I hear it all day long.  Almost everyone is trying to lose weight these days.   And it’s not only difficult, but also very multifactorial and complex, which is why it is so difficult, and can't be solved in a 20 minute office visit.  

Today, we’ll be covering the real reasons why weight loss feels so hard, the misinformation and also information overload, some real talk, and what actually matters when it comes to living a healthy, fit, and rewarding life that feels good. 

If you are loving this podcast, please share, rate and review, and also make sure you are following the show wherever you listen to your podcasts.

Thank you SO much for listening!

~Allison

Follow me at @filluptospillout on instagram

Happy New Year, friends!

Today, we’re going to be talking about one of my favorite things, word of the year and goal setting.  I geek out a little bit when it comes to a new year and a fresh start, reflecting on a previous year and looking ahead to a new one.  I love choosing a word for the year that aligns with how I wish to feel and what I want to work on, starting a new planner or journal, and mapping out the year and what I hope to do and accomplish.  

Zig Ziglar says that if you aim at nothing, you will hit it every time.  

But that’s not what makes life fun or rewarding.  I truly believe that we are here on this earth to pursue things that bring us joy and give life meaning and purpose.  

I hope you enjoy this episode and crush your running, fitness, and health goals in 2025!

Check out these free guides!

2025 goal setting

https://drive.google.com/file/d/13y3zhOGjBLcJYv8MtUt1WCcv1V2sV0Lx/view?usp=drivesdk

How to create a morning routine

https://drive.google.com/file/d/1O-KVS9fejLif0OI2a_HAs3tHEqBWe87c/view?usp=drivesdk

How to meal prep for the week ahead

https://drive.google.com/file/d/1IJ4fIovl4JWnauQVzobLvDdrPNDXmeih/view?usp=drivesdk

My favorite things and links

https://drive.google.com/file/d/1wDO9emMYw1oJwievxtv-A3IEsLmokE8G/view?usp=drivesdk

Join my free Fill up to Spill out FB community for all things running, fitness, and filling your cup.

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

Thanks for listening! Please take a minute to hit 5 stars, write a review, and share with a friend. See you next week!

Allison

Today, I have a short message as many of you are celebrating Christmas this week and looking forward to ringing in the new year in a few days. Join me in doing a little reflection on what brought you joy this year and how can you do more of that in 2025.

Make sure you check out my download of all my favorite things in 2024!

https://drive.google.com/file/d/1wDO9emMYw1oJwievxtv-A3IEsLmokE8G/view?usp=drivesdk

And if you're interested in joining my free Facebook community for all things running, fitness, and filling your cup in 2025... fill out the following form to join!

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

Today, I have a fun episode for you all! My favorite things from 2024... from running and fitness, books and podcasts, fueling and self-care. Enjoy listening to this longer episode on a run, walk, or drive and download my free guide if you want to have everything in one place, with links and all.

Get my free download here...

https://drive.google.com/file/d/1wDO9emMYw1oJwievxtv-A3IEsLmokE8G/view?usp=drivesdk

Let's be friends! follow me at @filluptospillout over on IG

Thank you so much for listening! Make sure you hit subscribe and leave a review so we can grow this community.

Allison

Today, I share my race re-cap from the Rock n Roll San Antonio 1/2 marathon last weekend. I share what went well and what could have gone better. And good news, I did accomplish my goal of finishing the race about 10 minutes faster than last year's race.

I also share what it takes to train for a half marathon if you're interested in chasing that goal in 2025. Remember, that you are never too old, too slow, too injured, or too whatever to chase a new goal and improve! I believe in you!

Let's be friends! Connect with me on IG at @filluptospillout

This is race week for me as I get ready to run the Rock n Roll San Antonio ½ marathon this weekend.  This will be my 4th time to run this fun race and my 17th half marathon since I started running these races back in 2013.  Today, I thought I’d share with you what I did differently this training cycle and why I feel like it’s been my best training cycle in years.  I am going into this race on Sunday injury free and feeling stronger and faster, because for the first time in all these years of running marathons and half marathons, I finally decided to hire a run coach (actually 2 as they work together in their group training clubs).

After listening to this episode, if you're interested in checking out my run coaches and their group and 1:1 coaching options, you can find Jen Steele at @misadventuresofamarathoner and Nicole Dobransky at @fitnessfatale

And if we're not already friends over on instagram, follow me at @filluptospillout

This episode airs during the week of Thanksgiving, so it's a perfect time to do an episode on gratitude. How you start your day is how you’ll live your day.  And if you start your day focusing on gratitude, you’ll be more likely to look for the good things as you go through your day.  You’ll be more at peace, you’ll be happier and kinder, and more intentional about doing things that not only bring you joy, but help those around you to feel more joyful as well.

I am SO grateful for you listening each week! Make sure you share this with a friend or in your stories on social media, so we can encourage others to be more intentional about choosing gratitude each day.

Let's be friends!

Find me @Filluptospillout on IG.

~Allison

We’ve got almost 6 weeks left in this year, so today I wanted to give you a little pep talk to encourage you to keep going and not quit on those goals, even if you haven't achieved them yet. What you are doing matters, even if it only matters to you.  

Looking for a hype squad to chase your health and fitness goals with in 2025? Join my free Fill up to Spill out Facebook community! Fill out the following form for an invite!

https://forms.gle/cKDyq4UoRzEL4kLv9  

As a nearly 45 year old BUSY working mom with a job that can often feel stressful, endless housework like cleaning and laundry, teenagers and their sports and activities, and ALL the things, it would be easy to put my own running and fitness goals on the back burner… but after nearly 12 years as a mother runner, I haven’t ever stopped running or training for these races, and don’t ever plan to… and if you’re wondering how or why I continue to stay consistent with my running and fitness, I give you my top 3 tips in this episode that hopefully inspires you on your own fitness journey.  

Want to be part of my free Fill up to Spill out Facebook community for busy moms who want to prioritize health, fitness, and filling their cups each day?

Fill out this form, and I'll send you the link!

https://forms.gle/2ZdZXYEEFFhMqqDc6

Thank you for listening! Let's be friends over on instagram. You can find me @filluptospillout

4 years ago, I self-published my 2nd book, Fill up to spill out, because we can't pour from an empty cup. Today, I thought I would take you down a bit of a memory lane, as this book was written during the Covid 19 pandemic. So much has changed since I wrote this book, and I think it would be a very different book if I wrote it today, but the idea of filling your cup remains the same. I continue to be passionate about this idea that we must fill our own cups each day if we want to live a life a peace, joy, and purpose. Thank you for listening, and if you are interested in checking out the book, it's available on Amazon with the following link.

https://www.amazon.com/Fill-Spill-out-Because-empty/dp/B08N3MYPJ5/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.L88KMjOfxz-CvfLxA8Rca1Lgs_svkQek-Js1lcYg9_g.Yt6B82049Ps9Rj76ciz7Rd7c9q5xdsLWW02dRsndIF4&qid=1730506481&sr=8-1

When this episode comes out, it will be November 1st, which means we are in the last 60 days of the year and just weeks away from all the holidays.  Do you tend to love the holidays, or do you kind of get a little stressed out this time of year?  The holidays are supposed to be a time of joy, celebration, and togetherness, but for some people, the holidays can bring lots of stress and overwhelm.  Today, I have some practical tips for you on how you can stress less during the holidays this year, as I feel like I’ve learned a lot over the years as being a busy working mom who performs best with peace and calm over crazy and frantic.  

And if you’re looking for a community to help hold you accountable to your health and fitness habits as we end the year strong and get ready for the new year, fill out the following form, so I can invite you to my new and free Fill up to Spill out facebook community where I’ll share motivational tips, recipes, favorite books and podcasts, and we can all contribute to the group to make it amazing. 

⁠https://forms.gle/McLYCqM81RtzqGBy6 ⁠

Can't wait to see you in the community!

Allison

Are you getting in your own way when it comes to your running, fitness, and health goals? 

This week, we’re talking about self-sabotage- those sneaky little ways we talk ourselves out of making progress.  Skipping workouts, making excuses, justifying our unhealthy habits, or falling into the all or nothing trap…

Sound familiar?  You’re not alone. 

In this episode, I’m breaking down:

How to recognize self sabotage

Why we do it

Simple mindset shifts to break the cycle

And actionable tips to stay on track

It’s time to get out of your own way and start showing up like the athlete you want to be!

Let's be friends over on instagram, follow me at @filluptospillout

Thank you so much for listening!

~Allison

Several weeks ago, Beachbody/BODi made a huge announcement to the coaches that they would be eliminating the network side of things, meaning that there would no longer be teams or coaches as the company transitioned into affiliate marketing only. It was obviously surprising and devastating news for many, as community has always been a huge part of the fitness platform. It's taken me a few weeks to process the news, but today, I share my thoughts and how I plan to move forward as my passion for running, fitness, and filling your cup continues. I am reminded that sometimes good things are for a reason and a season. And as of now, I don't plan on going anywhere. I hope you'll join me for this bit of a rambling episode on your run or walk today, and if you're interested in joining my 90 days to finish strong community, complete the form below! Less than 90 days until the new year. Let's FINISH STRONG!

https://forms.gle/hzcnkY2AbJRyVuSo7

This week, I am traveling with my family during our Fall Break, so it got me thinking... do you tend to work out when traveling or on vacation? Or do you use this time for rest and relaxation? On today's episode, I have some questions you can ask yourself as you get ready to travel or go on vacation that will help you decide if you should run or work out while you're away from home. I hope you enjoy this episode!

Let's be friends!

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

With only 7 weeks before Thanksgiving day, now is the perfect time to start training for your 1st Turkey Trot 5K. I love an annual tradition of running a 5K on Thanksgiving morning. I bet there is one near you or where you are traveling to for the holiday, so go ahead and sign up and recruit your family and friends to run one with you. And in today's episode, I give you 10 tips on how to train for your 1st Turkey Trot or any local 5K race. I hope to see lots of Turkey Trot pictures on Thanksgiving day!

Let's be friends!

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

It's the final 90 days of the year, and if you're looking to end the year strong and feeling amazing, get through the holidays with less stress, and start the new year excited about your health and fitness, then today's episode is just for you! I have 5 things that I think you should focus on, and if you're looking for a hype squad to do it with, join my 90 days to finish strong challenge. Fill out the following form for all the details, or reach out to me on instagram at Filluptospillout.

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

Last week on the podcast, we talked about goals and why most people give up on them.  Today, we’re going to talk about one thing you can do to help support you on your journey if you are working towards something whether it’s a weight loss or fitness goal or maybe a business or professional goal, and that is putting yourself in the room and getting in community where you don’t feel so alone in your pursuit of that big goal or dream.  

There is so much power in being part of community, and I want to invite you to be part of mine! 90 days to FINISH STRONG is what I’m calling my final group for this year! It kicks off October 3, because that will give us exactly 90 days to connect, collaborate, and be a hype squad for each other as we gather for a bit of a spin off of the 75 hard challenge. Please fill out this form to get more information, and I will be in touch with you!

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

Let's be friends on social!

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

Thank you for listening! Please take a minute to subscribe, rate, and review this podcast so it can reach more people like you!

Did you know that only about 8% of people actually achieve a goal they set out to achieve? Why do you think so many people quit or simply never make it to the finish line? Here's what I think...

1. They've picked the wrong goal.

2. They're only focused on results.

3. They haven't built enough belief in themselves.

4. They're paralyzed by perfection.

5. They haven't made the goal important enough.

6. They fear failure... or maybe even success.

Don't let this be you! I'm here to remind you why you shouldn't quit or give up on your big goals and dreams. I hope this episode encourages and inspires you to keep chasing those them!

Let's be friends!

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

Today's episode is all about the 3 P's that I think are important when it comes to living a happier, more fulfilling life, and those 3 P's are purpose, passion, and project. I hope you enjoy this episode, and if you do, please share it with a friend, take a screen shot and share it in your stories on social, or write a review so this podcast will reach more people like you!

Thank you for listening! Let's be friends!

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

In honor of our 22nd wedding anniversary this week, I share the story of our running journey and how my husband inspired me to run my 1st marathon in 2016.

I am who I am today because of running and my husband who got me into running half marathons and marathons as a mother runner, who has always encouraged me to do hard things, to never give up, and to live life to the fullest. Cheers to 22 years, more races, and adventures with the person I love running through this life with!

I hope this episode inspires you to get into running, sign up for a 1/2 marathon or marathon, or at least go cheer for a friend running one, as there is something about being at a finish line and seeing people of all ages run 26.2 miles that will change you and inspire you to chase a big goal or dream. Thanks for listening this week!

Let's be friends!

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

Do you struggle with motivation when it comes to your health and fitness habits? You know what you SHOULD be doing, but you often just don't feel like doing it? You're not alone.

On this episode, I give you my top 8 tips for getting motivated and staying motivated. Because we all know that fitness is a journey and not a destination. We need to do these things for LIFE! I hope this is helpful and that this episode leaves you feeling excited to take action on your goals and dreams. Motivation often follows action!

Let's be friends!

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

This week, I started training for my 17th half marathon, so I decided to do a bonus episode to take you along the journey and share what 3 things I'm doing differently this training cycle. I can't wait to hear what race you're training for and cheer you on as we train!

Let's be friends!

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

Most people think running is just about exercise, a way to burn calories or log miles (or even a form of punishment!), but if you are a runner, you KNOW it is about SO much more than that.  It’s about sanity, self-care, and showing up for yourself.  It’s where we solve life’s problems one mile at a time.  So today, we’re talking about ALL the ways running is SO much more than just a workout. 

Connect with me over on Instagram at @filluptospillout

Thank you for listening!

~Allison

On this episode, I give you my top 3 tips to stay healthy and fit as a busy mom.

If you're interested in joining my Fill up to Spill out FIT MOMS community, please fill out this form for more information!

https://forms.gle/FMXkCs2deMvSb9fr5

Let's be friends!

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

If you're enjoying these episodes, please rate, review, and share with a friend or on your social media! I am so grateful for you! Allison

In this episode we will talk about the importance of creating a morning routine that fills your cup.

If you want to check out my free resource on creating your rockstar morning routine...

https://drive.google.com/file/d/1-TO6I_TiHbYmkA0q4BVHaEqZYdhPCuRu/view?usp=drive_link

Let's be friends!

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

In this episode, you will hear how "fill up to spill out" became my motto, brand, and passion project.

Check out my blog at...

https://filluptospillout.blogspot.com

If you're interested in my books...

https://www.amazon.com/Fill-Spill-out-Because-empty/dp/B08N3MYPJ5/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.WlDpSGmNSe1S4ZBxgkbKp2B7gQPiVv8xfIk9LNv1Iu-751Uh4gHcl_ClnJMe5MYSqSJ08cSWKj78FUvPSaHt5lSnyT0E7JvIrq9okuumZW8QVbwpEWInF4C4pYzgEInKGCfKgS_ilNaHAcX8MrkNAgXIcGAnBpcFIZgVQ4cuoMpx9ogQq2Acu3dAyGswzLXGefyZviXubN2e3S9qcZYSF4iopnXhDFWbYgXLVoNCj7A.7ninfhlQFCXm4xc61QvpBvY5HKfhmpQzWcrwKFoXb5Y&qid=1723729356&sr=8-1

Let's be friends!

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

A podcast focused on running, fitness, and filling your cup!

Are you currently in the middle of marathon training and it’s starting to feel like a second job?  Early mornings, longs runs, finding time for strength training and fueling, sore legs and a tired body?  All of this on top of an already busy middle season of life filled with work, motherhood, and a home to maintain?!  You are not alone! 

 In this episode, we’re diving into some different ways that you can bring more joy, energy, and fun into your training plan, so lace up your shoes, put in your airpods, and go for a run with me today as we spice things up in order to not burn out in our training.  

Interested in joining my free Fill up to Spill out Facebook community for all things running, fitness, and filling your cup? Fill out this form for an invite!

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

Follow me @filluptospillout on Instagram

Thanks for listening!

~Allison

If you’ve ever felt like you’re grinding through workouts without seeing much progress, or you’re stuck in a cycle of running, strength training, and eating mostly healthy but not getting the results you’re hoping for, this episode is for you!  

Today, we’re diving into a topic that can truly transform the way you approach your running, fitness, and overall health.  The difference between working IN it versus working ON it.  

Have you subscribed to the podcast? Please take a moment to hit follow, rate and review.

Thank you SO much for listening!

~Allison

Let's be friends over on Instagram, follow me @filluptospillout

Last weekend, I ran the GOVX San Diego 1/2 Marathon with friends, so today, I'm doing a little race recap and sharing some tips for destination races, meaning you have to fly or drive lots of hours to get to your race.

This race was about SO much more than another medal to hang on my wall.

It was about no regrets in 2025. 

It was about flying ALL by myself for the 1st time at the age of 45! (I’ve flown A LOT, but never alone!)

It was about my 1st out of state 1/2 marathon in San Diego, a great training race for my full marathon (Grandma’s Marathon) in Minnesota later this spring. 

It was about a fun “meet up” race with running friends I met on Instagram a few years ago, who have become “real life” friends as we’ve now hung out in person 3 times in the last couple of years. 

And it was about dreaming big, choosing to keep growing, and making time to fill my own cup with the things that bring me JOY! 

Thank you SO much for listening!

Please take a minute to hit 5 stars and write a review, and make sure you have followed/subscribed so you never miss an episode. Bonus points if you share this episode and tag me @filluptospillout in your stories on social media.

~Allison

You’ve signed up for the big race and you’ve done the hard work of training for it, but when it comes to race day, you wonder if you need family or friends there to cheer you on.  Whether you’re getting ready for your 1st race, or you’re running your 50th, this episode will give you some things to think about when it comes to the crowd factor on race day. 

Interested in joining my free Facebook community for all things running, fitness, and filling your cup? Complete the following form for an invite!

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

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

Do you love running and sometimes wonder if your kids will love it too?  Do you dream of running and working out with your teenagers someday?  Then this episode is for you.

Running with your kids definitely brings a lot of feelings of pride and joy, but I suppose can also bring some challenges as well, especially if you are someone who is used to running solo and still has some serious running goals, so today, we’ll talking about both.  

Interested in joining my free Facebook community for all things running, fitness, and filling your cup? Complete the following form.

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

Thank you so much for listening!

~Allison

Are You a Midlife Mom in the Chaos of “Maycember”?

If you’re in the final countdown to summer break and feeling like May is just as crazy as December (minus the holiday cheer), you’re not alone!

Welcome to “Maycember”—that wild stretch of the school year filled with:

• Banquets, proms, and parties

• Standardized testing and tryouts

• Field trips and graduations

• Mother’s Day and various appreciation weeks

• Oh—and peak marathon training, because some of us are still lacing up our running shoes for a spring marathon!

Add in a full-time job, household responsibilities, and mental load management… and it feels like a sprint to the finish line every. single. day!

Let’s talk truth:

You’ve probably heard the phrase, “We all have the same 24 hours in a day.”

Spoiler alert: That’s a lie!

Yes, we technically all get 24 hours—but how we spend those hours? That varies wildly. Your day as a midlife, running mom might look completely different than someone else’s, and that’s okay.

This week on the podcast, I’m diving into this idea and offering a gentle but firm reminder:

You won’t find time for what matters—you have to make it. Especially in the end of the school year chaos!  

Fill up to spill out, friends! 

~Allison

As a slower runner, or really just an average runner, these last couple of long runs got me thinking about all the things that us 5-7 hour marathoners have to deal with that faster runners don’t.  Yes, we are running the same miles over the same course, but the difference between spending 3 or 4 hours on your feet versus 5-7 hours can be vastly different.  Slower paces don’t necessarily mean less effort.  In fact, us slower runners are out there much longer and definitely managing more challenges as we make our way to the finish line. 

Today, we're talking about 10 things that us back of the pack marathoners have to think about that faster runners often don't.

And if you're not a marathoner yet, and are worried about being too slow, know that all paces and times are worth celebrating! All runners count!

Let's be friends on instagram @filluptospillout

~Allison

It’s officially race week for me, and in this episode, I’m bringing you along for the ride with my best travel tips for summer, races, and beyond—whether you’re heading out for a destination race like Grandma’s Marathon (where I’ll be as this drops!) or taking a family vacation.

Over the past decade, my family and I have been on a mission to visit all 50 states (state 44, here we come!), and we’ve learned a lot along the way. From canceled flights and lost luggage to bucket list adventures and bonding memories, this episode is packed with practical tips, pro hacks, and lessons learned for smoother, more meaningful travel.

In this episode, I cover:

• ✅ Why patience and grace matter more than perfection

• 💳 How to travel smarter (hello, airline miles and hotel points!)

• ✈️ What to know about TSA PreCheck and packing like a pro

• 📱 Must-have apps and digital travel tricks

• 🧳 Carry-on essentials and how to avoid luggage drama

• 🌍 How to research your destination (and why locals are your best guides)

• 🏃‍♀️ What to pack and plan for a successful destination race

• 💡 Backpack must-haves and organization hacks for flying

• ❤️ Encouragement to be adventurous—even if your travel goals look different than mine

As you listen, I’ll be gearing up to run marathon #7 at Grandma’s Marathon along Lake Superior—celebrating my 45th year and combining two of my greatest joys: running and travel. Whether you’re racing or relaxing this summer, I hope this episode helps you travel easier, run stronger, and make some special memories.

Links & Mentions:

• Lovevook Laptop Backpack: [Amazon]

• Hilton Honors Program, United & American Airlines mileage programs

• TSA PreCheck: tsa.gov/precheck

• Grandma’s Marathon: grandmasmarathon.com

📩 Loved this episode? Be sure to subscribe, leave a review, and share it with a fellow travel-loving runner!

Until next week—fill your cup and go run your race. 💖

– Allison

As we know, running has lots of seasons or training cycles as we like to call them when we are runners who don’t just run for fitness, but train for longer races and goals.  There is a time to focus on strength training, muscle gain and fat loss, base building, peek training for races, and then recovery.  Since summer is usually hot, especially down here in the south, it is often a great time to focus on other things like more strength training to improve body composition, nutrition and weight loss if desired, as well as mobility and mindset. So, today, we're diving into the things that you you can focus on to be a stronger runner.

Remember that summer isn’t just for slowing down, it can be your secret weapon to have your strongest fall running and fitness season yet!

And if you’re looking for a free facebook community to be a part of that is filled with women like you who are positive and focused on their health and fitness and running goals in this middle season of life, who will help to hold you accountable and cheer you on this summer and fall, then fill out this form, and I’ll be sure to send you an invite!

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

Thank you SO much for listening!

~Allison

If you feel like summer running is hard and you suddenly feel like you’re out of shape, this is very normal.  In today’s episode, I’m breaking down what’s really happening when we run in the heat, why your runs feel tougher, and how to adjust your hydration, fueling, mindset, and focus to stay strong and fit all summer long.   

Let's be friends on instagram @filluptospillout

Thank you so much for listening! Please share with a friend.

~Allison

As we are wrapping up this month of May, I wanted to come on here and give you a little ½ marathon race recap since I ran the 10th Annual Badass Texas ½ marathon in Waco, TX last weekend.  It was by far the most difficult race course I have ever run, and the hot weather made it extra challenging. As I am just a few weeks away from my goal race, Grandma's marathon, today I take you down a bit of a memory lane with my previous 6 full marathons and talk A, B, and C goals for race day.

I hope you enjoy this little chat on your run, walk, or drive today, and remember that you too can do hard things!

Let's be friends on instagram @filluptospillout.

Thank you SO much for listening and please consider sharing this podcast with a friend!

~Allison