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. 23h ago

    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!)

  2. Aug 14

    Ep: 111: A real talk episode about summer and back to school as a Senior Mom  

    Summer flew by—and somehow, here we are getting ready for a new school year with a senior and a sophomore! In this real-talk episode, I’m sharing a little summer catch-up: busy schedules, sports, travel, big milestones, a little heartbreak, and the bittersweet reality of watching our kids grow up. From summer track and a trip to New Balance Nationals to a much-needed getaway to Jackson Hole, senior photos, painting the senior parking spot, and getting ready for all the “lasts” that come with senior year, this summer has been full. And as we head back to school, I’m sharing a reminder for every mom with a senior: choose to notice it. Be present. Slow down. Take the pictures. Put down your phone. Savor the moments. Senior year is about letting go as our kids become adults—and it’s okay for it to feel both exciting and heartbreaking. Just like marathon training, it’s not only about the finish line. It’s about all the miles it took to get there. Every mile matters. So this year, let’s savor the season and look back on graduation day knowing we weren’t perfect, but we were present. 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: 111: A real talk episode about summer and back to school as a Senior Mom  

  3. Aug 7

    Ep: 110: Summer Growth Series – Grace Not Perfection

    As we wrap up our Summer Growth Series, we’re ending with one of my all-time favorite books: Grace Not Perfection by Emily Ley. With a new school year around the corner and busy routines returning, this conversation is a reminder that we don’t have to do everything perfectly to live a meaningful life. We talk about letting go of unrealistic expectations, creating margin, simplifying our schedules, and making time to fill our own cups so we can better care for the people we love. In this episode, we discuss: Why grace will always take you farther than perfection.The invisible mental load so many women and moms carry.How to create more margin in your calendar and your life.The connection between simplicity, joy, and peace.Practical habits like planning, meal prep, and Sunday resets that reduce stress.Why embracing the season you’re in is one of the greatest gifts you can give yourself. As we close out this summer series, I hope you’ll be encouraged to stop chasing perfection and start choosing grace, gratitude, and the things that truly matter. If you’ve enjoyed the Summer Growth Series, I’d love for you to rate and review the podcast and share your favorite episode with a friend. Thank you for spending your summer with me, and I’ll see you next week as we kick off our fall season with more conversations about running, fitness, and filling your own 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 Thanks for listening! ~Allison

    Ep: 110: Summer Growth Series – Grace Not Perfection

  4. Jul 31

    Ep: 109: Summer Growth Series – The Lazy Genius Way

    As we head into the busy back-to-school season, it’s the perfect time to rethink how we’re spending our time and energy. This week, we’re diving into The Lazy Genius Way by Kendra Adachi and exploring how her 13 practical principles can help us simplify life, reduce stress, and focus on what truly matters. Using running as an example, I’ll walk through each Lazy Genius principle—from deciding once and starting small to scheduling rest and being kind to yourself—and show how these ideas can make your routines feel lighter and more sustainable. Whether your goal is running, strength training, managing your home, or simply surviving a busy season, these principles can help you build systems that work for your real life. In this episode, we’ll talk about: ● Why you should be a genius about what matters and lazy about what doesn’t ● Practical ways to simplify your running and fitness routines ● How to create habits that fit your current season of life ● Building systems that reduce decision fatigue ● Letting go of perfection and embracing “good enough” If you’ve been feeling stretched too thin, this episode is a reminder that every “yes” requires a “no,” and that choosing what deserves your best energy is one of the healthiest things you can do. Thanks for listening, and be sure to join me next week as we wrap up our Summer Growth Series with another favorite book, Grace, Not Perfection. 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: 109: Summer Growth Series – The Lazy Genius Way

  5. Jul 24

    Ep 108: Summer Growth Series: Featuring The 5 Second Rule by Mel Robbins

    Welcome back to the Summer Growth Series! This week we’re diving into one of the simplest, yet most powerful books I’ve ever read: The 5 Second Rule by Mel Robbins. If you’ve ever found yourself saying, “I’ll start tomorrow,” “I’m too tired,” or “I just don’t feel motivated,” this episode is for you. We talk about why motivation isn’t what helps us achieve our goals—taking action is. Sometimes all it takes is counting backwards… 5-4-3-2-1… GO! In this episode, you’ll learn: ● Why hesitation gives your brain time to talk you out of your goals. ● Five life-changing lessons from The 5 Second Rule. ● How confidence is built through action—not before it. ● Why the small decisions you make every day shape your future. ● Practical ways to use the 5-second rule in your workouts, career, motherhood, and everyday life. Whether you’re trying to build healthier habits, train for a race, wake up earlier, or finally start that dream you’ve been putting off, this episode will encourage you to stop waiting until you “feel ready” and simply take the first step. Remember: Your goals aren’t achieved through motivation—they’re achieved through the tiny moments when you choose action over hesitation, again and again. So… 5…4…3…2…1… GO! 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 108: Summer Growth Series: Featuring The 5 Second Rule by Mel Robbins

  6. Jul 18

    Ep: 107: BONUS Episode! The Internet Wants Me to Stop Running in Midlife…Here’s Why I Won’t

    Surprise! It’s a bonus episode! If you’ve spent any time on social media lately, you’ve probably seen the headlines: Women over 40 should stop running. Running raises cortisol. Lift weights instead. Walking is enough. As both a family nurse practitioner and a 46-year-old marathon runner, I’m sharing why I refuse to give up the sport I love just because the internet tells me I should. In this episode, I talk about why running is about so much more than calories, body composition, or chasing a certain look. It’s about joy, mental health, resilience, community, confidence, and becoming the healthiest version of yourself. Yes, strength training matters. Yes, protein matters. But exercise shouldn’t only be about changing your body—it should also help you build a life you love. Whether you’re a lifelong runner, just getting started, or simply trying to find movement that makes you feel alive, I hope this conversation encourages you to tune out the fear and remember why you started moving in the first place. Because one day there will be a last run—but I don’t believe today is that day. 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: 107: BONUS Episode! The Internet Wants Me to Stop Running in Midlife…Here’s Why I Won’t

  7. Jul 17

    Ep: 106: Summer Growth Series – Fear Is Not the Boss of You

    Fear keeps so many of us stuck—stuck in our comfort zones, stuck playing small, and stuck waiting until we feel “ready.” In this week’s Summer Growth Series, I’m sharing lessons from Fear Is Not the Boss of You by Jennifer Allwood and why courage always comes before confidence. In this episode, we talk about why confidence is built by taking action, how doing hard things changes who you become, and the many ways running has given me the courage to pursue bigger dreams—from marathons to podcasting, writing books, and stepping outside my comfort zone. If fear has been holding you back from taking the next step toward a goal, this episode is your reminder that you were made for more. Don’t let fear be the boss of you. In this episode, you’ll learn: Why courage comes before confidenceHow fear keeps us comfortable—but also keeps us stuckThe life-changing power of doing hard thingsHow running has built confidence that extends far beyond the finish lineA simple mindset shift to help you take your next brave step 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: 106: Summer Growth Series – Fear Is Not the Boss of You

  8. Jul 10

    Ep: 105: Summer Growth Series, featuring the book Dream Big

    What if the dreams you’ve been carrying around for years are there for a reason? In this fourth episode of the Summer Growth Series, I’m sharing one of the books that gave me the courage to keep pursuing writing, podcasting, and the dreams God placed on my heart during one of the most uncertain seasons of life. Inspired by Bob Goff’s Dream Big, we explore three powerful questions: Who are you?Where are you?What do you really want? We’ll talk about why clarity matters, why dreams require messy action, and how every big goal starts with an honest look at where you are today. I also share how this book helped inspire my own journey—from publishing my second book and launching this podcast to training for the NYC Marathon and dreaming about book number three. If you’ve been feeling stuck, overwhelmed, or unsure whether it’s too late to chase a dream, this episode is your reminder to start where you are and keep moving forward. In this episode, you’ll hear: Why Dream Big became one of the most influential books in my personal growth journeyThe three questions that can help you uncover your next big dreamWhy specificity and action matter more than wishful thinkingHow taking imperfect action changed the trajectory of my own lifeEncouragement to stop settling and start pursuing what you were created to doLinks & 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 ⭐️ 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: 105: Summer Growth Series, featuring the book Dream Big
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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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