The Fill up to Spill out Podcast

Allison Smith
  • 5.0 (14)
  • Health & Fitness
  • Updated Weekly

Welcome to The Fill up to Spill out Podcast A show for busy midlife moms who are looking to level up when it comes to running, fitness, and personal growth. I’m Allison Smith, a family nurse practitioner, over 40 mother runner, podcaster, and writer who is passionate about this idea that we can’t pour from an empty cup. We must fill up to spill out! Thank you for being here 🩷

  1. 2d ago

    BONUS! The Last 90 Days of 2026: You Don’t Have to Wait Until January

    Feeling like this year hasn’t gone quite the way you planned? Maybe you’ve maintained some healthy habits but haven’t made the progress you hoped for—or maybe life simply got in the way. In this BONUS episode, we’re talking about why you don’t have to wait until January to start again. There are still 90 days left in 2026, and 90 intentional days can make a big difference. I’m sharing my own “Last 90 Days” approach for midlife: MOVE, LIFT, FUEL, REST, and FILL UP—five foundational habits to help you finish the year feeling healthier, stronger, and more grounded. You don’t need a perfect 90 days. You just need to keep showing up. Less maintaining. More growing. Less numbing. More engaging. Less scrolling. More living. Let’s finish 2026 strong—and head into 2027 already in motion.  ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠ ⭐️ join the last 90 day challenge  https://drive.google.com/file/d/1ws-RxHoxp58Sj7Q-0_OskoOZ17ZfFFLA/view?usp=drivesdk Thank you so much for listening and being a part of this community! Please share your favorite episodes. ~Allison

    BONUS! The Last 90 Days of 2026: You Don’t Have to Wait Until January

  2. 3d ago

    Ep: 118: 5 Daily Habits for a Healthier, Stronger You in Midlife

    Midlife doesn’t require a perfect workout plan, restrictive diet, or complete life overhaul. It’s about the simple, repeatable habits we practice most days that add up over time. In this episode, I’m sharing 5 daily and weekly habits to help you become healthier, stronger, and more resilient in midlife: MOVE, LIFT, FUEL, REST, and FILL UP. We’ll talk about daily movement, strength training, nourishing your body with protein and fiber, prioritizing sleep, and making time to fill your own cup. I’ll also share why consistency matters more than perfection—and why having a stronger “what” and stronger “why” can help you stay motivated. Because the goal isn’t to become smaller. It’s to become stronger, healthier, happier, and more independent for the years ahead. MOVE • LIFT • FUEL • REST • FILL UP Plus, I’m sharing how the people and content we surround ourselves with can influence our habits and why finding a supportive community can make all the difference. Links mentioned: • Free online fitness community  ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠ • Download my 5 Habits for a Healthier, Stronger You in Midlife PDF https://canva.link/u584oqh56iqmn5b • Participate in a last 90 days challenge to end the year strong!!! https://drive.google.com/file/d/1ws-RxHoxp58Sj7Q-0_OskoOZ17ZfFFLA/view?usp=drivesdk • My favorite home workout platform https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1 Thanks for listening! ~Allison

    Ep: 118: 5 Daily Habits for a Healthier, Stronger You in Midlife

  3. Sep 25

    Ep: 117: 5 Things You Should Buy at the Grocery Store Every Week to Fuel Your Body in Midlife

    What’s in your kitchen matters! In this episode, I’m sharing the 5 categories I think about every week when I head to the grocery store to make sure I have what I need to fuel my body and feed my family in this busy season of life. We’re talking protein, produce, dairy, pantry staples, and drinks—plus simple ways to make grocery shopping easier, save time, use shortcuts, and shop for the person you actually are rather than the person you wish you had time to be. Healthy eating doesn’t have to be complicated. A little planning and a well-stocked kitchen can make nourishing yourself throughout the week so much easier! And if you’re looking for a simple way to prepare for the week ahead, go back and listen to Episode 115: 5 Things I Meal Prep Every Sunday to Set My Week Up for Success. Thanks for listening—and don’t forget to share this episode with a friend! ~Allison

    Ep: 117: 5 Things You Should Buy at the Grocery Store Every Week to Fuel Your Body in Midlife

  4. Sep 18

    Ep: 116: 5 Things You Can Do Each Week to Enjoy a Clean Home in This Busy Middle Season of Life

    A clean and tidy home doesn’t have to mean spending hours deep cleaning every week! In this episode, I’m sharing the 5 things I do every single week to keep our home feeling clean, comfortable, and inviting—even during this busy middle season of life. From laundry and clean sheets to bathrooms, floors, the kitchen, and putting things back where they belong, these simple weekly routines help me maintain a home that feels calm rather than overwhelming. Because for me, outer order equals inner calm. And when life is busy, having a few simple systems and routines can make all the difference. I’m also sharing how I use cleaning time as an opportunity to get my steps in, listen to podcasts, and make something that could feel like a chore a little more enjoyable. In this episode: The 5 weekly cleaning tasks I never skipWhy clean sheets are a non-negotiable for meSimple ways to stay caught up on laundryHow I keep bathrooms and floors under controlWhy a clean kitchen makes such a differenceThe importance of having a place for everythingHow to approach deeper cleaning without feeling overwhelmedTurning cleaning into a form of self-care You don’t need a perfect house—you just need a simple system that works for your season of life. 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: 116: 5 Things You Can Do Each Week to Enjoy a Clean Home in This Busy Middle Season of Life

  5. Sep 11

    Ep: 115: 5 Things I Meal Prep Every Sunday to Set My Week Up for Success

    If you’re in a busy season of life, meal prep can be one of the simplest ways to make healthy eating a little easier. In this episode, I’m sharing the 5 things I often prep on Sundays to help our family have nutritious, easy-to-grab meals throughout the week. Meal prep doesn’t have to mean spending your entire Sunday in the kitchen. It’s simply about being intentional and doing a little work ahead of time so you have healthy options when life gets busy. I consider meal prep a form of self-care—because when we plan ahead, we make it easier to fuel ourselves well all week long. And remember, if Sunday doesn’t work for you, choose whatever day does! Listen in for some of my favorite go-to meals and simple ideas to help you get back on track with your nutrition this fall. ⭐Join my FREE Fill up to Spill out fitness community ⁠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 or email me at filluptospillout@gmail.com 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: 115: 5 Things I Meal Prep Every Sunday to Set My Week Up for Success

  6. Sep 4

    Ep: 114: 5 Things You Can Do to Realign, Reset & Fill Your Cup This Fall

    Happy September, friends! As we enter the final four months of 2026, it’s the perfect time for a little reset—not a complete life overhaul, but an opportunity to pause, remember what matters, and get back into routines that help us feel our best. In this episode, we’re talking about 5 simple things you can do this fall to realign, reset, and fill your cup.   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  ⭐Join my FREE Fill up to Spill out fitness community ⁠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 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 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: 114: 5 Things You Can Do to Realign, Reset & Fill Your Cup This Fall

  7. Aug 28

    Ep: 113: 2 Months Until the NYC Marathon: A Training Update + The “Dollyisms” Helping Me Keep Going

    We’re just two months away from the NYC Marathon, so I’m sharing a real and honest update on my training—including the return of my frustrating plantar fasciitis, adjusting my training plan, and why I’m choosing hope over perfection as race day gets closer. I’m also sharing the “Dollyisms” that have been encouraging me lately and how these simple words of wisdom are reminding me to be brave, keep going, embrace hard things, and make the most of this life. NYC may not go exactly as planned, but I’m incredibly grateful for the opportunity to chase this dream—and I hope this episode reminds you that you can do hard things, too. In this episode: My current NYC Marathon training updateDealing with a plantar fasciitis flare-upWhy I’m adjusting my running while continuing to strength trainChoosing hope when things don’t go according to planWhy I’m determined to make it to the NYC starting lineRunning for the Brave Like Gabe Foundation and those who inspire meThe Dolly Parton wisdom helping me through this seasonPlanning the next 12 months of life and making room for the things that matterA reminder that hard doesn’t have to mean impossible You don’t have to run a marathon to do something hard. You just have to be brave enough to try. 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  ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠ Thank you for listening! ~Allison

    Ep: 113: 2 Months Until the NYC Marathon: A Training Update + The “Dollyisms” Helping Me Keep Going

  8. Aug 21

    Ep: 112: Why Podcasts Have Been My Constant for Nearly a Decade (Celebrating 2 years of my own podcast!)

    This week marks 2 years of The Fill Up to Spill Out Podcast! 🎉 And for this anniversary episode, I’m talking about something that actually became part of my life long before I ever started a podcast of my own: my love of podcasts. For nearly a decade, podcasts have kept me company through running, driving, cleaning, walking the dog, and all those ordinary—and sometimes lonely—moments of motherhood and midlife. They’ve helped me learn, laugh, grow, feel connected, and remind me that I’m not the only one figuring things out. And now, for the past two years, I’ve had the privilege of creating a little corner of that podcast world myself. I’m sharing why I started The Fill Up to Spill Out Podcast, what these 112 episodes have taught me, why I keep showing up even when it feels hard, and why I believe we don’t have to be wildly successful at something for it to be worth doing. If this podcast has ever kept you company on a run, in the car, while folding laundry, or somewhere in between, thank you. I’m so grateful you’re here—and I hope we’re just getting started. ❤️ Keep sowing, planting, learning, and growing. Beautiful things take time. Now press play and come keep me company for a little while.  ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

    Ep: 112: Why Podcasts Have Been My Constant for Nearly a Decade (Celebrating 2 years of my own podcast!)
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About

Welcome to The Fill up to Spill out Podcast A show for busy midlife moms who are looking to level up when it comes to running, fitness, and personal growth. I’m Allison Smith, a family nurse practitioner, over 40 mother runner, podcaster, and writer who is passionate about this idea that we can’t pour from an empty cup. We must fill up to spill out! Thank you for being here 🩷

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