The Fill up to Spill out Podcast

Allison Smith

Welcome to The Fill up to Spill out Podcast for ALL things running, fitness, and filling your cup in this busy middle season of life! I’m Allison Smith, a family nurse practitioner by day and over 40 mother runner, podcaster, and writer in my extra hours who is passionate about this idea that we can’t pour from an empty cup. We must fill up to spill out! Each week, we dive into real-life tips on running, strength training, nutrition, and self-care for busy mid-life women looking for inspiration and encouragement to live healthy, fit, and fulfilling lives. Happy running, friends!

  1. Ep: 87: Spring Training Has Begun — An Update on Life and Running Plans for 2026

    3D AGO

    Ep: 87: Spring Training Has Begun — An Update on Life and Running Plans for 2026

    Spring is here, and with it comes a new season of rebuilding, healing, and fresh goals. In this episode, I’m sharing a personal update on my running journey after months of injury, what I’ve learned from finally prioritizing healing, and what my training plans look like for the months ahead. After dealing with plantar fasciitis for much of the past year, I’ve stepped into this spring training cycle with a renewed focus on running smart, staying strong, and enjoying the process—not just chasing outcomes. I’m also sharing what it looks like to begin a new 12-week half marathon training cycle, why this season of running feels different, and how I’m approaching my goals with more intention and patience. Plus, I talk about my hopes for a fall marathon (including a bucket list race!), and how I decide which races are worth the physical and mental investment in this season of midlife. This episode is both a life update and an encouragement for anyone starting a new training cycle, coming back from injury, or simply trying to find their rhythm again. What You’ll Learn in This Episode: • An honest update on recovering from plantar fasciitis and returning to pain-free running • Why slowing down and healing is sometimes the most important part of progress • How I’m structuring my current half marathon training cycle with strength and injury prevention in mind • Why I’m choosing races more intentionally in this season of life • How to decide which race distance, season, and training cycle is right for you • Why the training journey—not race day—is where the real transformation happens Training for a race is about so much more than the finish line. It’s about building grit, confidence, discipline, and becoming stronger—physically and mentally—one mile at a time. Whether you’re starting fresh, rebuilding after injury, or chasing a new goal, this season is an opportunity to begin again. Links & Resources: ⭐ 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 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

    27 min
  2. Ep 86: How to Use AI to Improve Your Health and Fitness in Midlife

    FEB 27

    Ep 86: How to Use AI to Improve Your Health and Fitness in Midlife

    Artificial intelligence is everywhere right now, and whether you love it, fear it, or fall somewhere in between, it’s becoming a powerful tool that can support your health and fitness goals. In this episode, I’m sharing how busy midlife women can use AI as a personal assistant for meal planning, workout structure, routines, and overall organization—without losing the human connection and intuition that matters most. AI isn’t here to replace your effort or expertise, but it can help simplify decision-making, reduce mental fatigue, and give you ideas so you can stay consistent in this full and busy season of life. What You’ll Learn in This Episode: • Why AI can be a helpful tool—but not a replacement—for your health, fitness, and medical care • How AI can create personalized meal plans, grocery lists, and high-protein nutrition ideas • Ways to use AI to build running plans, strength routines, and healthy habits • How AI can help you create sustainable morning and evening routines • The best AI-powered apps and tools to support your running, training, and recovery • Why your intuition, lived experience, and human connection still matter most Key Reminder: AI can support your journey—but it can’t run the miles, cook the meals, or replace your intuition. Think of it as a helpful assistant, not the driver. You are still in charge of your goals, your body, and your life. Links & Resources: ⭐ 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 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

    32 min
  3. Ep. 85: Own your morning: Creating a morning routine that works for you

    FEB 20

    Ep. 85: Own your morning: Creating a morning routine that works for you

    Can you believe we’re already at 85 episodes? What started as messy action (with the microphone accidentally off!) has grown into something I truly love. And interestingly enough, my most downloaded episode of all time is still Episode 2: Morning Routine and Why It’s Important. So today, we’re revisiting that topic with an updated, more refined, and very real look at what morning routines can look like in this season of life. In this episode, I’m breaking down how to create a morning routine that works for YOU — not one that looks good on Instagram, not one that works for someone else’s life, but one that supports your goals, responsibilities, and current season. We talk about: • Naming your current season and how your mornings feel • Defining what your ideal morning looks like • Identifying your “why” for waking up earlier • Preparing the night before for success • Following through when the alarm goes off (5-4-3-2-1 blast off!) • Starting small, tracking progress, and habit stacking • Reassessing your routine as life changes I also share how my own mornings have evolved over the years — from writing books at 4:30am with little kids at home, to navigating early powerlifting practices, busy teen schedules, and demanding jobs. This season looks different, and that’s okay. Morning routines should change as we change. We also touch on a few favorite resources if you need extra motivation: • The Miracle Morning by Hal Elrod • The 5 Second Rule by Mel Robbins • Atomic Habits by James Clear At the end of the day, when you win the morning, you win the day. But only if it’s a routine that energizes you, supports your goals, and fits your real life. If you’d like help building your own rockstar morning routine that works for YOU, grab this free PDF. https://drive.google.com/file/d/1F8eKf5dKeUvZwUFZLhuuJ5IbKPePBy0t/view?usp=drivesdk Thank you for listening! ~Allison

    28 min
  4. Ep 84: From Winter Slump to Spring Stride – How to Create Momentum in February

    FEB 13

    Ep 84: From Winter Slump to Spring Stride – How to Create Momentum in February

    Feeling a little “blah” after January? You’re not alone. In today’s episode, I’m getting honest about how my own January didn’t go as planned – lower mileage, missed goals, sickness, storms, and a whole lot of life happening. If the start of your year has felt more like survival than success, this episode is for you. We’re talking all about why February is the perfect month to reset and rebuild. Instead of viewing it as a cold, boring, throwaway month, I’m challenging you to see it as a powerful momentum month – a bridge between winter slump and spring goals. I break down what momentum really is (hint: not perfection or big dramatic changes) and why small, consistent wins are the key to getting back on track. Whether you need momentum in your workouts, nutrition, home life, relationships, or personal goals, this episode will help you choose ONE focus area and start stacking small habits that lead to big results. You’ll hear practical tips for rebuilding routines, creating systems that support your goals, and using February intentionally so you can head into spring feeling aligned, strong, and confident. Spring success starts with winter habits – and it starts right now. Let’s get to moving! Links & Resources: ⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

    38 min
  5. Ep. 83: Fill your cup February, how self-care can help you survive the winter blues

    FEB 6

    Ep. 83: Fill your cup February, how self-care can help you survive the winter blues

    Winter can feel long, dark, and never-ending—especially in January and February. In today’s episode, I’m sharing why this season is often the toughest for so many of us and how being intentional with self-care can make all the difference. We’re talking about practical, simple ways to fill your cup during these slower months—creating routines that bring comfort, joy, and balance even when the weather outside is gloomy. From morning routines and reading goals to strength training, organizing, cozy meals, creative outlets, and planning for the year ahead, I share 10 realistic ideas to help you stay grounded and energized through winter. Because winter isn’t meant to be rushed—it’s a season for rest, reflection, and preparation. And when we take time to care for ourselves now, we’re setting the stage to bloom when spring arrives. If you’ve been feeling stuck in the winter blues, this episode is your reminder to slow down, nurture yourself, and intentionally fill your cup this February. Thanks for listening! ~Allison Links & Resources: ⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

    12 min
  6. Ep 82: Why 46 Feels Better Than 26 – A Birthday Reflection on Running and Life

    JAN 30

    Ep 82: Why 46 Feels Better Than 26 – A Birthday Reflection on Running and Life

    In this special birthday episode, I’m reflecting on why life at 46 feels better, fuller, and more aligned than life at 26. From early adulthood filled with comparison, self-doubt, and figuring things out, to midlife marked by confidence, clarity, and knowing who I am (and who I’m not), this episode is a celebration of growth, perspective, and becoming. We talk about how identity is built over time, why running and fitness look different (and better) in your 40s, how friendships evolve with the seasons of life, and why slowing down, savoring, and choosing alignment matter more than ever in midlife. If you’re in your 40s—or heading there—this episode is an invitation to reflect on how far you’ve come, what you love about this season, and what you’re dreaming of next. ✨ Topics we cover: • What’s better about your 40s than your 20s • Confidence built through experience, not perfection • Running for joy, stress relief, and longevity • Letting go of comparison and timelines • Savoring this busy but beautiful season of midlife Thank you for celebrating my birthday with me. If this episode resonated, share it with a friend—and as always, make time to fill your own cup today.

    25 min
  7. Ep 81: A Healthy Lifestyle Has No Finish Line – How to Build Habits That Last

    JAN 23

    Ep 81: A Healthy Lifestyle Has No Finish Line – How to Build Habits That Last

    What if health wasn’t something you started and stopped… but something you lived? In today’s episode, I’m reflecting on 13 years of running and fitness — from returning to movement after back-to-back pregnancies and burnout, to running my first marathon (which I swore I’d never do again), to building a lifestyle rooted in consistency, identity, and joy rather than perfection or quick fixes. We’re talking about why a healthy lifestyle has no finish line, and how to stop the endless cycle of starting over by building habits that actually last. In this episode, we cover: • Why motivation fades — and what matters more than goals • The biggest habit traps that keep people stuck (all-or-nothing thinking, quick fixes, unrealistic expectations) • Shifting from a finish-line mindset to a lifestyle mindset • How identity plays a powerful role in consistency • Simple, practical habit strategies inspired by Atomic Habits • Making fitness and health enjoyable, sustainable, and part of who you are • Why progress beats perfection — every single time If you’re tired of starting over every January and want to create a healthy lifestyle you can actually maintain in this season of life, this episode is for you. As always, thank you for listening. If this episode resonated, please share it with a friend or on social media — and don’t forget to make time to fill your own cup today. Links & Resources: ⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

    42 min
  8. Ep 80: 1000 Miles in 2025 — How I Achieved It and Everything I Learned Chasing This Big Goal

    JAN 16

    Ep 80: 1000 Miles in 2025 — How I Achieved It and Everything I Learned Chasing This Big Goal

    In this episode, I’m sharing the story behind a goal that took me over a decade to reach: running 1,000 miles in a single year. From juggling work, motherhood, injuries, and midlife changes to training for multiple races, this journey was anything but perfect — but it was incredibly meaningful. I break down how I structured my year, what worked (and what didn’t), and the powerful lessons I learned about consistency, grit, joy, and chasing big goals in a busy season of life. This episode isn’t just about running — it’s about who you become when you commit to something that matters to you. In this episode, we cover: • Why 1,000 miles became a meaningful goal after years of running • How I navigated injuries, setbacks, and real-life constraints • Monthly mileage breakdowns from January through December • Why consistency matters more than perfection • The trade-offs that come with chasing big goals • How joy — not grit — became my greatest motivator • Why your goals don’t need to make sense to anyone else Whether you’re chasing a running goal, a health goal, or a personal dream, this episode will remind you that it’s not about the finish line — it’s about the journey and the growth along the way. Links & Resources: ⭐ 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 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

    31 min
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About

Welcome to The Fill up to Spill out Podcast for ALL things running, fitness, and filling your cup in this busy middle season of life! I’m Allison Smith, a family nurse practitioner by day and over 40 mother runner, podcaster, and writer in my extra hours who is passionate about this idea that we can’t pour from an empty cup. We must fill up to spill out! Each week, we dive into real-life tips on running, strength training, nutrition, and self-care for busy mid-life women looking for inspiration and encouragement to live healthy, fit, and fulfilling lives. Happy running, friends!

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