If you feel like summer running is hard and you suddenly feel like you’re out of shape, this is very normal. In today’s episode, I’m breaking down what’s really happening when we run in the heat, why your runs feel tougher, and how to adjust your hydration, fueling, mindset, and focus to stay strong and fit all summer long.

Let's be friends on instagram @filluptospillout

Thank you so much for listening! Please share with a friend.

~Allison

As we are wrapping up this month of May, I wanted to come on here and give you a little ½ marathon race recap since I ran the 10th Annual Badass Texas ½ marathon in Waco, TX last weekend. It was by far the most difficult race course I have ever run, and the hot weather made it extra challenging. As I am just a few weeks away from my goal race, Grandma's marathon, today I take you down a bit of a memory lane with my previous 6 full marathons and talk A, B, and C goals for race day.

I hope you enjoy this little chat on your run, walk, or drive today, and remember that you too can do hard things!

Let's be friend on instagram @filluptospillout.

Thank you SO much for listening and please consider sharing this podcast with a friend!

~Allison

As a slower runner, or really just an average runner, these last couple of long runs got me thinking about all the things that us 5-7 hour marathoners have to deal with that faster runners don’t. Yes, we are running the same miles over the same course, but the difference between spending 3 or 4 hours on your feet versus 5-7 hours can be vastly different. Slower paces don’t necessarily mean less effort. In fact, us slower runners are out there much longer and definitely managing more challenges as we make our way to the finish line.

Today, we're talking about 10 things that us back of the pack marathoners have to think about that faster runners often don't.

And if you're not a marathoner yet, and are worried about being too slow, know that all paces and times are worth celebrating! All runners count!

Let's be friends on instagram @filluptospillout

~Allison

Are You a Midlife Mom in the Chaos of “Maycember”?

If you’re in the final countdown to summer break and feeling like May is just as crazy as December (minus the holiday cheer), you’re not alone!

Welcome to “Maycember”—that wild stretch of the school year filled with:

• Banquets, proms, and parties

• Standardized testing and tryouts

• Field trips and graduations

• Mother’s Day and various appreciation weeks

• Oh—and peak marathon training, because some of us are still lacing up our running shoes for a spring marathon!

Add in a full-time job, household responsibilities, and mental load management… and it feels like a sprint to the finish line every. single. day!

Let’s talk truth:

You’ve probably heard the phrase, “We all have the same 24 hours in a day.”

Spoiler alert: That’s a lie!

Yes, we technically all get 24 hours—but how we spend those hours? That varies wildly. Your day as a midlife, running mom might look completely different than someone else’s, and that’s okay.

This week on the podcast, I’m diving into this idea and offering a gentle but firm reminder:

You won’t find time for what matters—you have to make it. Especially in the end of the school year chaos!

Fill up to spill out, friends!

~Allison

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