The Fill up to Spill out Podcast

Ep: 102: Summer Growth Series – Featuring the book, Atomic Habits

In this week’s Summer Growth Series episode, we’re diving into one of the most influential personal development books of the last decade: Atomic Habits by James Clear. If you’ve ever struggled to stay consistent with your health goals, fitness routine, or personal growth journey, this episode is for you. We explore some of the book’s most powerful concepts, including identity-based habits, habit stacking, designing your environment for success, and why small actions repeated consistently can lead to remarkable results over time. Whether you’re training for a race, working on your health, pursuing a big goal, or simply trying to become the person you want to be, this conversation will help you rethink the role your daily habits play in shaping your future. In this episode, you’ll learn: * Why true behavior change starts with identity change * The difference between goals and systems * How habits compound over time to create lasting results * Practical ways to make healthy habits easier and bad habits harder * The power of habit stacking and designing your environment for success * Why community and accountability matter when building new habits Key reminder from the episode: “Every action you take is a vote for the type of person you wish to become.” Challenge for the week: Choose one habit you’d like to strengthen this summer. Then ask yourself: What systems can I put in place to make that habit easier and more obvious? If you enjoyed this episode, be sure to share it with a friend and join us next week as we continue the Summer Growth Series with another book that has shaped my journey through running, motherhood, and life. 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] ⭐️ My BODi affiliate link  https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1 [https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1] Use code ALLISONS8BODI to save an extra 15% ⭐️ 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: 101: The Summer Growth Series: Lessons from the Books That Have Shaped Me Through Running, Motherhood, and Life

Welcome to the first episode of our Summer Growth Series! As summer begins, I’m sharing why I decided not to take a podcast break after 100 episodes and instead use this season to revisit some of the personal development books that have had the biggest impact on my life. These are the books that have shaped how I think about running, motherhood, habits, goals, and living with intention. In this episode, I share how discovering personal development books during a busy season of motherhood opened the door to growth, helped me find my voice, and ultimately inspired me to start this podcast. I also talk about why mindset is the area I’m focusing on most as I prepare for marathon training, navigate perimenopause, and savor this season with my family. Over the next several weeks, we’ll dive into books like Atomic Habits, Take Back Your Time, Dream Big, The 5 Second Rule, The Lazy Genius Way, and more, exploring practical lessons that can help you become healthier, happier, and more fulfilled in this busy middle season of life. Whether you’re working toward a big goal, feeling stuck, or simply looking for some encouragement, I hope you’ll join me for this summer journey of growth. In this episode, you’ll learn: * Why personal development books have played such a significant role in my journey * How mindset impacts our goals, habits, and health * Why I’m revisiting these books as I prepare for NYC Marathon training * What you can expect from this summer podcast series  ⭐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] ⭐️ My BODi affiliate link  https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1 [https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1] Use code ALLISONS8BODI to save an extra 15% ⭐️ 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: 100: The Compound Effect of Consistency – What Happens When You Show Up 100 Times

Today we’re celebrating a huge milestone—100 episodes of The Fill Up to Spill Out Podcast! In this special episode, I’m reflecting on the lessons I’ve learned from showing up week after week for 100 episodes and why consistency matters more than talent, motivation, or perfection. Whether your goal is running 100 miles, completing 100 workouts, writing 100 pages, taking 100 walks, or simply prioritizing yourself for 100 days, small actions repeated consistently can create remarkable results. We’ll talk about: * Why most people quit before they see results * The power of the compound effect in health, fitness, and life * How consistency builds confidence, identity, and momentum * What marathon training teaches us about long-term success * Why the person you become matters more than the goal itself As we celebrate this milestone together, I want to challenge you to choose your own “100” and commit to showing up one day, one mile, one rep, or one step at a time. Thank you for being part of this journey and helping me reach 100 episodes. Here’s to the next 100! 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] ⭐️ My BODi affiliate link  https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1 [https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1] Use code ALLISONS8BODI to save an extra 15% ⭐️ 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: 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