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The Fill up to Spill out Podcast
Allison Smith
69 episodes
5 days ago
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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Health & Fitness
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All content for The Fill up to Spill out Podcast is the property of Allison Smith and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.
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!
Show more...
Health & Fitness
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Ep 49: Travel tips for summer, races, and beyond!
The Fill up to Spill out Podcast
22 minutes 47 seconds
4 months ago
Ep 49: Travel tips for summer, races, and beyond!

It’s officially race week for me, and in this episode, I’m bringing you along for the ride with my best travel tips for summer, races, and beyond—whether you’re heading out for a destination race like Grandma’s Marathon (where I’ll be as this drops!) or taking a family vacation.


Over the past decade, my family and I have been on a mission to visit all 50 states (state 44, here we come!), and we’ve learned a lot along the way. From canceled flights and lost luggage to bucket list adventures and bonding memories, this episode is packed with practical tips, pro hacks, and lessons learned for smoother, more meaningful travel.


In this episode, I cover:

• ✅ Why patience and grace matter more than perfection

• 💳 How to travel smarter (hello, airline miles and hotel points!)

• ✈️ What to know about TSA PreCheck and packing like a pro

• 📱 Must-have apps and digital travel tricks

• 🧳 Carry-on essentials and how to avoid luggage drama

• 🌍 How to research your destination (and why locals are your best guides)

• 🏃‍♀️ What to pack and plan for a successful destination race

• 💡 Backpack must-haves and organization hacks for flying

• ❤️ Encouragement to be adventurous—even if your travel goals look different than mine


As you listen, I’ll be gearing up to run marathon #7 at Grandma’s Marathon along Lake Superior—celebrating my 45th year and combining two of my greatest joys: running and travel. Whether you’re racing or relaxing this summer, I hope this episode helps you travel easier, run stronger, and make some special memories.


Links & Mentions:

• Lovevook Laptop Backpack: [Amazon]

• Hilton Honors Program, United & American Airlines mileage programs

• TSA PreCheck: tsa.gov/precheck

• Grandma’s Marathon: grandmasmarathon.com


📩 Loved this episode? Be sure to subscribe, leave a review, and share it with a fellow travel-loving runner!


Until next week—fill your cup and go run your race. 💖

– Allison


The Fill up to Spill out Podcast
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!