Summer is sadly over, and I’m feeling all the feelings — from plantar fasciitis frustration to the bittersweet milestones of raising teens. This week, I’m getting REAL about what’s been going on in life lately: the ups, the lows, the “where-did-the-time-go” moments, and the challenges of staying on track when life feels a little overwhelming.

But we’re also getting practical. I’m sharing 5 simple daily micro-habits that help me keep my home running smoothly during busy seasons — so I can still make time for my runs, workouts, and self-care. These are quick, doable routines that don’t require hours of cleaning but make a big difference in calming the chaos.

In this episode, you’ll hear:

• Why this summer felt way too short (and how that hit me as a mom of teens)

• An honest update on my plantar fasciitis and how I’m navigating it

• The emotional side of big parenting milestones like driver’s licenses and high school

• How a simple, thoughtful text reminded me of the power of mom-to-mom support

• 5 micro-habits you can start today to keep your home in order and make more time for you

Whether you’re feeling behind on routines, buried in laundry, or just in need of some encouragement, this episode is a mix of heart and helpful tips.

📩 I’d love to hear your own micro-habits! Send me a message over on Instagram @filluptospillout.

Thank you SO much for listening!

~Allison

Welcome to a very special episode of The Fill Up to Spill Out Podcast — we’re celebrating a HUGE milestone today… our first birthday! 🥳

One year ago this week, I hit record with a little pink microphone, a big dream, and no idea if anyone would ever listen. But you did — and for that, I’m beyond grateful. Today, we’re not just celebrating downloads or numbers. We’re celebrating consistency, courage, and not giving up, even when it would’ve been easier to quit.

In this episode, I’m reflecting on:

✨ The messy beginnings and what I’ve learned over 57 episodes

✨ Why staying consistent mattered more than being perfect

✨ What it means to be in the top 1% of podcasts

✨ My most downloaded episodes and your listener favorites

✨ Whether I’ll ever do interviews — and why I love solo episodes

✨ A peek at what’s ahead this fall

THANK YOU for being part of this journey. Your messages, shares, and support have made this podcast what it is today. I hope each episode continues to fill your cup, inspire you, and remind you that it’s never too late to chase your dreams.

💬 Have feedback or ideas? Send me a message on Instagram @filluptospillout

🎧 Top Episodes Mentioned in This Episode:

• Ep 49: Travel Tips for Summer, Races & Beyond

• Ep 50: Grandma’s Marathon Race Recap

• Ep 6: How My Husband Inspired Me to Run My First Marathon

• Ep 45: 10 Things 5–7 Hour Marathoners Have to Think About That Faster Runners Don’t

🎉 Cheers to one full year of showing up! Thank you so much for listening!

~Allison

Last week in episode 55, we talked about 5 practical tips to get ready for back to school. One of those tips was to schedule your runs, workouts, and self-care into your calendar so you can stay consistent even as life gets hectic. But we all know that just writing it down isn’t always enough. This week, we’re taking a deeper dive into how to protect that workout time when life gets busy—because when the sports schedules roll in, work commitments pile up, and family obligations take over, your running and fitness goals can easily slip to the bottom of your list.

In today’s episode, I’m sharing 5 strategies to help you prioritize and protect your workout time—no matter how chaotic life gets:

• Treat your runs like appointments. Block them on your calendar, color code them, and let your family know when you’ll be out the door.

• Stay flexible. Your favorite workout time won’t always be available—shift and adjust, and remember that something is better than nothing.

• Embrace short, effective workouts. Full-body workouts with minimal rest can pack a punch in 30 minutes or less.

• Combine family and fitness. Walk or run during your kid’s practice and show them that moms can be strong and healthy too.

• Remember your why and let go of guilt. Taking care of yourself isn’t selfish—it’s the best way to show up as a healthy, happy mom.

Next week’s episode is extra special—we’ll be celebrating 1 year of The Fill Up to Spill Out Podcast! I can’t wait to look back on what this year has brought and share what’s coming next.

Thank you so much for listening! Make sure you hit subscribe/follow, so you never miss an episode!

~Allison

Summer is winding down, and if you’re a mom in this middle season of life, you know what that means—back-to-school prep, fall sports, and a jam-packed calendar are right around the corner. Add in work, family life, and maybe even a training plan for your next race, and it can feel overwhelming.

In today’s episode, I’m sharing 5 practical things you can do right now to feel ready, calm, and organized as the school year kicks off. These tips will help you set your family up for success while protecting your own routines, goals, and sanity.

Here’s what we cover:

✅ How to reset family and personal routines before school starts

✅ Why decluttering and refreshing key spaces makes a big difference

✅ How to stock up and plan ahead for busy weeks

✅ The best way to organize calendars and keep everyone on track

✅ Why setting intentions for the season matters (and how to do it)

Back-to-school season doesn’t have to be chaotic! Let’s take some time to plan ahead so you can step into this season feeling prepared and intentional.

Links & Resources:

• Connect with me on Instagram: @filluptospillout

Are you a runner who often skips strength training? Or maybe you’re an active woman over 40 wondering why your body feels different these days? This episode is for YOU.

When I came back to running in my 30s after several years of having babies and ALL the things, I only had time for runs. Strength training felt like “extra”—until the aches, injuries, and body changes started creeping in.

In today’s episode, we dive into:

✅ Why strength training is a non-negotiable after 40

✅ The changes happening in your body with age and hormones (think muscle loss, bone density, and more)

✅ How strength training can reduce injuries, improve running, boost confidence, and keep you independent for life

✅ Why mobility work is just as important—and simple ways to fit it in

✅ How to start TODAY (even if you’re super busy or hate the gym!)

Whether you’re a runner or not, this conversation will inspire you to prioritize strength and mobility so you can keep doing what you love— for decades to come.

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/yc76kre9

ALLISONS8BODI 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

In this short and light summer episode, I’m sharing 5 go-to meals that are on repeat in my house this season. These meals are:

✅ Easy to prep

✅ Full of fresh, seasonal ingredients

✅ Nourishing for both your runs and your family

From my protein-packed chicken salad to flavor-filled Thai quinoa bowls, I’m walking you through real-life, doable meal ideas that are great for hot summer days when no one wants to spend hours in the kitchen.

We’re talking:

🥗 Make-ahead salads

🍗 Chicken thighs three ways

🥙 Grocery shortcuts that save time

🧺 Why I love picnic-style meals (aka adult lunchables!)

🍉 How to add more fruits and veggies without overthinking it

If you’ve hit a cooking rut or just want some inspiration to keep things simple and satisfying this summer, this one’s for you.

💬 What’s on your summer meal rotation? Come find me on Instagram @filluptospillout and share!

🎧 Tune in now and don’t forget to rate, review, and subscribe. Thanks for listening, friends!

~Allison

In today’s episode, we’re getting real about something so many of us feel but don’t always name: goal overload.

As driven women and runners, it’s easy to stack our lives with big, exciting goals—marathon training, strength building, nutrition changes, writing a book, chasing a PR, or even launching a new creative project—all while raising kids, working a full-time job, and trying to sleep, hydrate, and be a decent human. 😅

But what happens when the list becomes too long?

In this honest and relatable episode, I’m sharing:

• 💡 The signs you might be juggling too many goals at once

• 🧠 Why multitasking isn’t the solution (hello, burnout and brain fog)

• 🛑 What happens when we don’t make space for the one big thing

• ✍️ Why my own book has been sitting unfinished—and how I’m finally making it a priority

• 🏃‍♀️ Why training for a marathon while trying to lift heavy and lose weight often backfires

• 🗓 How to create a clear plan and timeline for your most important goal

You’ll also hear about:

• My running and writing goals for the rest of 2025

• Why summer is the perfect time to shift your training focus

• How a book I randomly picked up on a trip reminded me of what matters most

Whether you’re working on something big or feeling stuck because you’re trying to do too much, this episode will help you reset your focus and find clarity. Your dreams are worthy—but they need a plan.

🎯 What’s your ONE big thing right now? DM me or comment on the episode post @filluptospillout on Instagram—let’s cheer each other on!

⸻

👉 Resources Mentioned:

• The ONE Thing by Gary Keller

• My upcoming book project — stay tuned!

⸻

🔁 If you loved this episode…

Please share it with a fellow goal-getter, leave a rating or review, and hit that follow button so you never miss an episode.

⸻

📣 Let’s Connect:

Instagram: @filluptospillout

In today’s episode, I’m switching things up with a light and fun mid-year check-in. We’re six months into 2025 (can you believe it?!), and I’m sharing six things that have been filling my cup and bringing me joy so far this year.

From comfortable scrubs and hot pink Brooks sneakers to finding running community and binge-watching a new favorite show, these are the little things that have made a big impact in my day-to-day life. Whether you’re a fellow runner, healthcare worker, or just a busy mom trying to make it all work—there might be something in here for you, too.

What I’m loving in 2025 (so far!):

1. ✨ Making the switch to scrubs and Brooks healthcare sneakers for work

2. 🏃‍♀️ Marathon training with a plan, a coach, and virtual training buddies

3. 👯‍♀️ Real friendships formed online and nurtured in real life

4. 📺 The cozy, feel-good vibes of Virgin River on Netflix

5. 👙 The most comfortable wire-free bra I’ve found—B.tempt’d convertible bras

6. 💫 E Newton stackable bracelets—cute, comfy, and tarnish-resistant!

If your cup has been feeling a little empty lately, I hope this episode brings a smile, a spark, or even a new favorite thing into your life.

🎧 Tune in and then head to Instagram (@filluptospillout) to let me know what’s been filling your cup this year!

Don’t forget to subscribe so you never miss an episode, and I’ll be back next week with a new episode all about goals—you won’t want to miss it as I'm announcing a couple of new things I'll be working on!

Thanks for being here.

~Allison