The Fill up to Spill out Podcast

Ep: 99: The Badass Texas Half Marathon Race Recap and What’s Next for Summer and Beyond

In this episode, I’m recapping my experience at the challenging Badass Texas Half Marathon in Waco, Texas—a race known for its relentless hills and nearly 1,000 feet of elevation gain. After swearing I’d never run it again following last year’s tough experience, I returned hoping for redemption and learned a few important lessons about grit, expectations, and what it means to keep showing up even when things don’t go according to plan. I share how the race unfolded, why this course continues to humble me, and why I’m still proud of finishing my 21st half marathon despite the difficult conditions. Then I talk about what’s next as I transition into a summer focused on recovery, strength training, nutrition, and healing my plantar fasciitis before beginning training for the New York City Marathon this fall. If you’re a runner navigating a challenging season, recovering from an injury, or trying to find the right fitness focus for summer, this episode is a reminder that every season has a purpose—and sometimes the biggest wins happen outside of race day. Links & Resources: ⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer https://fundraisers.hakuapp.com/filluptospillout [https://fundraisers.hakuapp.com/filluptospillout]  ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠ [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=qr [https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr] 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

Ep: 98: The Midlife Health Advice I Wish I Had Time to Give All My Patients

As a family nurse practitioner with 24 years of experience, I know firsthand how difficult it is to fit meaningful conversations about health, wellness, stress, nutrition, fitness, sleep, burnout, and perimenopause into a rushed 20-minute office visit. In today’s episode, I’m sharing the advice I wish I had more time to give every midlife woman sitting in my exam room. We’re talking about: * Why your body is changing in midlife — and why that’s normal * Why strong and healthy matters more than skinny * The impact stress and burnout have on your body and hormones * Why exercise is about so much more than weight loss * The importance of sleep, recovery, and self-care in this season of life * How to build sustainable habits that support long-term health and longevity This episode is a reminder that your body is not broken, you do not need a quick fix, and taking care of yourself is not selfish. Midlife is a season that requires support, strength, grace, and consistency — not punishment. If you’re feeling tired, overwhelmed, anxious, burnt out, or frustrated with your changing body, this conversation is for you. So grab your coffee, lace up your shoes, and let’s talk about what midlife women actually need to hear when it comes to health and wellness. Links & Resources: ⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer https://fundraisers.hakuapp.com/filluptospillout [https://fundraisers.hakuapp.com/filluptospillout]  ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠ [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=qr [https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr] 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

Ep 97: Why Moms and Women in helping professions need running the most

Today’s episode is for the moms, nurses, teachers, healthcare workers, and women in helping professions who spend their days pouring into everyone else. In the middle of “Maycember” and all the chaos that comes with this season, we’re talking about why running, movement, and prioritizing your own health matters so much. In this episode, I share how running became more than fitness for me — it became an outlet, a refuge, and a way to fill my own cup so I could continue showing up for the people I love and serve. We talk about burnout, compassion fatigue, confidence, mental health, and why movement can be one of the most powerful forms of self care for women who carry so much every day. Whether it’s running, walking, lifting, hiking, or simply making time for yourself again, this episode is your reminder that you matter too. Because when you take care of yourself, you’re able to care for others from a fuller place. Links & Resources: ⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer https://fundraisers.hakuapp.com/filluptospillout [https://fundraisers.hakuapp.com/filluptospillout]  ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠ [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=qr [https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr] 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

Ep: 96: The kind of Mom I became when I started prioritizing running and self-care

In this heartfelt episode, I’m sharing how prioritizing my own health, fitness, and self-care transformed not only my life—but the kind of mom I became. There was a season when I felt exhausted, resentful, and stretched too thin trying to give everything to work, motherhood, and home while leaving nothing for myself. Then I started with just one mile at a time. What began as 30 minutes for my sanity became the outlet that helped me feel happier, more patient, more confident, and more present. Running didn’t take me away from my family—it gave them a better version of me. We’ll talk about why self-care is not selfish, how filling your own cup impacts everyone around you, and why moms don’t need to wait for the “right time” to pursue their passions and goals. If you’ve ever felt guilty for wanting time for yourself, this episode is your reminder: taking care of you matters too. In this episode, we cover: * Why moms often feel guilty prioritizing themselves * How small acts of self-care create big life changes * The surprising ways running made me a better mom * Why your kids need to see you chase goals too * How to start filling your own cup today Links & Resources: ⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer https://fundraisers.hakuapp.com/filluptospillout [https://fundraisers.hakuapp.com/filluptospillout]  ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠ [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=qr [https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr] 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

Ep 95: The 6-Month Countdown: Training for the New York City Marathon with a Purpose

We are officially six months out from the New York City Marathon, and this training cycle is about so much more than race day. In this special episode, I share why I’m running this bucket-list marathon with the Brave Like Gabe Foundation and how this journey is tied to honoring loved ones, supporting rare cancer research, and using running for something bigger than myself. I also talk about what makes charity training different, how I’m preparing for marathon number eight, and why this race won’t be about pace or performance—but gratitude, purpose, and the person I become through the miles. If you’ve ever wondered what it looks like to run for a cause, this episode will inspire you to find meaning in your own journey. Links & Resources: ⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer https://fundraisers.hakuapp.com/filluptospillout [https://fundraisers.hakuapp.com/filluptospillout]  ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠ [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=qr [https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr] 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