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

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

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

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

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