The Fill up to Spill out Podcast

Allison Smith
  • 5.0 (16)
  • Health & Fitness
  • 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. 5d ago

    Ep: 122: 5 Things I’m Worried About and Excited About as I Get Ready to Run the New York City Marathon

    It’s finally NYC Marathon week! In this episode, I’m sharing five things I’m worried about and five things I’m excited about as I prepare to run my eighth marathon. After a challenging training cycle filled with plantar fasciitis, injuries, and plenty of uncertainty, I’m heading to New York with one big goal: to cross that finish line. From concerns about training, pain, and race-day logistics to the excitement of running my first major marathon, partnering with the Brave Like Gabe Foundation, and experiencing NYC with my husband, I’m sharing the honest highs and lows of this journey. Is this my last marathon for a while? Only time will tell, but I’m ready to savor the experience! ⭐️ 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: 122: 5 Things I’m Worried About and Excited About as I Get Ready to Run the New York City Marathon

  2. Oct 23

    Ep: 121: The 5 Mantras on Repeat as I Get Ready to Run the New York City Marathon

    We’re just one week away from the NYC Marathon! In this episode, I’m sharing the five mantras I’ll be repeating to myself as I prepare to tackle 26.2 miles through the streets of New York City. After a challenging training cycle filled with summer heat and injuries, my only goal is to keep moving, cross that finish line, and savor the experience. Whether you’re training for a marathon, working toward a personal goal, or navigating a challenging season of life, I hope these mantras remind you that you can do hard things, too! 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 Leave a voice message with Run with Rally to be played on race day as I run 26.2 miles through NYC! https://runwithrally.com/r/b8b87ffccb22 Thank you for listening! Please rate/review and share with a friend! ~Allison

    Ep: 121: The 5 Mantras on Repeat as I Get Ready to Run the New York City Marathon

  3. Oct 16

    Ep 120: 5 Things You Can Do Each Night to Fill Your Own Cup in Midlife

    In this episode, we’re talking about five simple things you can do each night to help you unwind, reduce stress, and fill your own cup after a busy day. From moving your body and creating a calm home environment to setting your morning up for success, creating a relaxing bedtime routine, and doing something you genuinely enjoy, these small evening habits can make a big difference in how you feel. Because in this busy middle season of life, taking care of yourself doesn’t have to be complicated. Sometimes it’s just about creating a few simple rituals that help you slow down, reset, and take care of YOU. The 5 things: Move your bodyLight a candleClean the kitchen and prep for tomorrowEnjoy a hot shower or bath + your skincare and supplement routineDo something you love to help you wind down Your cup matters, friend. ❤️ Listen in and choose one simple habit to try tonight! ⭐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 120: 5 Things You Can Do Each Night to Fill Your Own Cup in Midlife

  4. Oct 9

    Ep: 119: 5 Things You Can Do to Make Healthier Habits Easier in Midlife

    We all know what we should be doing to take care of ourselves in midlife—but actually doing those things consistently can be the hard part. In this episode, we’re talking about how to make healthy habits easier by creating an environment and routines that support the person you’re trying to become. Instead of relying on willpower or waiting for motivation, we can remove obstacles and make the healthier choice the easier choice. I’m sharing 5 simple strategies for making healthy habits more doable in a busy middle season of life: Make it visibleMake it convenientCreate a minimum version of every habitPlan for your real life—not your ideal lifePair new habits with things you already do Because midlife is already full. You don’t need a more complicated routine—you need one that actually works for the life you’re living right now. The goal isn’t perfection or optimization. It’s consistency. Small changes to your environment, routines, and expectations can make taking care of yourself a whole lot easier. 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: 119: 5 Things You Can Do to Make Healthier Habits Easier in Midlife

  5. Oct 3

    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

  6. Oct 2

    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

  7. 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

  8. 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
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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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