I’m finally back in my normal recording space after a few weeks of travel, and I’m so excited to bring you a fun Halloween-themed episode to wrap up October and help you finish the year strong.

Today, we’re tackling some of the scariest health and fitness myths that haunt women over 40 — the kind of myths that can hold us back from reaching our goals. From running “ruining your knees” to “lifting heavy makes you bulky,” we’re calling out the spooky stories that just won’t die.

You’ll learn why:

👻 Running is not bad for your knees (and might even protect them)

💪 Cardio doesn’t kill your muscle gains — balance is key

🔥 Soreness isn’t the only measure of a good workout

🍫 You can’t spot-reduce belly fat (sorry, but true!)

🌙 Eating after 7 p.m. doesn’t automatically make you gain weight

🧠 Midlife can actually be your strongest, fittest season yet

🏃‍♀️ Walk breaks don’t make you “less of a runner”

🏋️‍♀️ Lifting heavy won’t make you bulky — it’ll make you strong

💉 The flu shot doesn’t give you the flu

❄️ And cold weather doesn’t make you sick — viruses do!

If you’ve ever fallen for any of these, this episode is your myth-busting guide to confidence, common sense, and strength in this season of life.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community on Facebook ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love for strength training at home ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

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!

Thank you for listening!

~Allison

In today’s episode, I’m sharing something a little different. After a whirlwind couple of months of feeling exhausted, burnt out, and not enough, I spent three nights in Dallas for the annual Texas Nurse Practitioner conference. What made this trip special? I went alone.

Three nights in a fancy hotel, time in community with other nurse practitioners, messages of encouragement, good books, daily workouts, and even room service—this solo weekend was exactly what I needed to reset, recharge, and come back home with a renewed spirit.

Inside this episode, I talk about:

✨ Why being alone can be so restorative (especially in midlife)

✨ The powerful reminders I took away from the conference

✨ How running gives me that same solo time to process and recharge

✨ Why filling your own cup first allows you to show up better for everyone else

If you’re like me and being alone fills you up, I hope this inspires you to find your own version of a reset—whether that’s a weekend away, a solo run, or just carving out quiet space in your day. And if you recharge best by being with people? Book that girl’s trip. Either way, make time to fill your cup, because it matters.

Thank you for listening!

~Allison

Protein is everywhere right now — added to waters, cereals, bars, and even your favorite coffee creamers. But is this just another wellness trend, or is there real science behind the protein craze? And more importantly, how much protein do midlife women actually need to thrive?

In this episode, I’m coming to you live again from my Dallas hotel room, fresh from a lecture on protein and exercise at the Texas Nurse Practitioner conference. After sitting through multiple talks about GLP-1s like Ozempic being the “answer” to everything from obesity to diabetes to low testosterone, I couldn’t help but notice one big thing missing from the conversation: lifestyle. Where’s the focus on movement, nutrition, and the basics that actually protect our long-term health?

Here’s the reality: less than 25% of adults get the minimum recommended exercise each week, and less than half are eating enough protein — even just for muscle maintenance, not building. That’s why this protein conversation matters so much.

In this episode, we’ll cover:

• Why protein is trending (and why I’m all for the “strong over skinny” shift)

• The role protein plays in midlife: preserving lean muscle, supporting metabolism, aiding fat loss, improving recovery, and protecting bone health

• How much protein women really need (spoiler: more than the RDA suggests)

• Why when you eat protein matters — and why breakfast is often where we fall short

• What 30 grams of protein actually looks like in a meal (with simple food examples you can try today)

• The basics of pairing protein with an active lifestyle: cardio, strength training, and movement throughout the day

We’ll also talk about why protein isn’t just for bodybuilders — it’s a powerful tool for aging well, maintaining energy, and increasing your health span (not just your lifespan).

If you’ve been wondering whether you’re eating enough protein — or how to start getting more without overcomplicating things — this episode will give you the science, the strategy, and simple, doable tips you can put into practice today.

So grab your earbuds, and let’s dive into why protein is having a moment — and why it's important to you!

Thanks for listening!

~Allison

If you’re a woman in your 40s (like me at nearly 46!) then you are likely walking through this sometimes challenging season of life. It’s crazy to think that most of our adult lives are spent in perimenopause, menopause, or postmenopause. And while the symptoms can feel overwhelming, the truth is—you don’t have to just survive this season, you can thrive through it.

In this episode, I break down:

• What perimenopause, menopause, and postmenopause actually mean

• The most common symptoms you might experience (and why they happen)

• Why hormone testing isn’t always needed for diagnosis

• The truth about hormone replacement therapy (HRT) and what newer research shows

• Non-hormonal options and lifestyle strategies that can make a big difference

• Why movement, strength training, sleep, nutrition, and stress management are powerful tools in this stage of life

You’ll walk away knowing that you’re not alone, your body isn’t broken, and you have real options for feeling better. Aging strong is a choice, and you have the power to step into this next season with strength, joy, and gratitude.

So grab your coffee, lace up your running shoes, or take me along on your walk—I think you’ll feel both seen and empowered after this conversation.

💡 If you found this episode helpful, please share it with a friend who might need to hear it too.

Thank you for listening!

~Allison

Today’s episode is coming to you straight from a hotel room in Dallas, where I’m attending a nurse practitioner conference during APP Week. It’s been a whirlwind couple of months — and if you’re anything like me, you may be feeling like you're surviving, not thriving!

That’s exactly why I wanted to sit down and record another real talk episode. Back in August, I did one that resonated deeply with so many of you, and after some of your feedback, I knew it was time for another. Because here’s the truth: I’ve had my own struggles lately with those “not good enough” thoughts — not fast enough, not productive enough, not skinny enough, not worthy enough. Maybe you’ve been there too.

In this episode, I’m sharing:

• A little life update (teen drivers, club sports, and some unexpected wins!)

• Why those “I’m not enough” thoughts sneak in, especially when life feels heavy

• A pep talk for when you want to quit, or wonder if what you’re doing even matters

• 5 powerful ways to reframe your mindset so you can shift from self-doubt to self-belief

If you’ve ever had moments where you feel like you’re falling short, I want you to know you’re not alone. And more importantly — you are already enough, just as you are, right now.

So grab your coffee or lace up your running shoes, and let’s have some honest conversation and encouragement for the road ahead.

Because friend, your race, your pace — and you are enough.

Thanks for listening!

~Allison

In this week’s episode, we’re diving into why muscle is king—especially for women over 40. A couple of weeks ago, I shared my DEXA scan results and how I’m working on improving my body composition. Well, my husband went in for his scan too, and let’s just say his results were a wake-up call for me. Despite being less consistent than I am with workouts, he scored better thanks to the muscle he’s built over the years from heavy lifting. And that got me thinking… cardio may be queen, but muscle is absolutely king.

Here’s what we cover in this episode:

• Why muscle matters so much as we age (hint: it’s about way more than just looking toned).

• How strength training impacts metabolism, fat loss, bone health, hormones, and even independence later in life.

• The truth about “getting bulky” (spoiler: you won’t).

• How to build muscle effectively with progressive overload—even if you only have 25–30 minutes a few days a week.

• Why cardio alone isn’t enough and how the right mix of running and strength work can keep you strong, healthy, and injury-free.

• My current training priorities as I balance half marathon prep with a renewed focus on heavy lifting and better nutrition.

If you’ve been skipping strength training because you feel too busy, don’t enjoy it, or think walking is enough, I want this episode to encourage you: it is never too late to start building muscle. Even two days a week can make a huge difference in how you age, how you feel, and how you show up in life.

Muscle is your best investment for longevity, confidence, and health. Cardio might be queen, but muscle is king—and we need both to thrive in this season and beyond.

🎧 Tune in and let’s talk about why it’s time to prioritize strength like never before.

Thanks for listening!

~Allison

This week, I’m tackling a hot (and sometimes controversial) topic—GLP-1 medications like Ozempic, Wegovy, and Mounjaro. Are they the answer to weight loss, or just another tool in the ever-growing toolbox?

As a family nurse practitioner with more than 23 years of healthcare experience, most of that in primary care, I’ve seen firsthand both the hope and the challenges these medications bring. On one hand, they can be life-changing for some patients, especially those struggling with uncontrolled type 2 diabetes or morbid obesity. On the other hand, they come with side effects, high costs, access issues, and a lot of hype fueled by social media and influencers.

In this episode, I’m breaking it all down for you:

• What GLP-1’s are and how they actually work in the body

• Who these medications are truly meant for (and who they’re not)

• The side effects and risks I see most often in my practice

• The reality of cost, insurance coverage, and compounded versions

• Why lifestyle—nutrition, strength training, movement, sleep, and stress management—still matters more than any prescription

At the end of the day, GLP-1’s may be one piece of the puzzle, but they’re not a magic solution. Weight loss in midlife is hard—I see you balancing work, home, hormones, and busy schedules. My hope is that today’s conversation empowers you to think critically, ask good questions, and focus on what truly supports your long-term health and happiness.

Because yes, medications can help. But the real magic is in building habits that support your body in every season of life, and I'm here to cheer you on!

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

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

Last week on the podcast, we talked about the 10 things women over 40 need to focus on when it comes to overall health. Today, I’m taking you behind the scenes of something I recently did for myself: a DEXA body composition scan.

If you’ve ever felt frustrated with the number on the scale or confused about how running impacts your weight, this episode is for you. A DEXA scan doesn’t just show weight or BMI—it gives a full picture of muscle mass, fat distribution, bone density, and visceral fat (the kind that really matters for long-term health).

In this conversation, I’m sharing:

• 📊 What my results looked like and why my score came back as a C+

• 💪 Why body composition matters more than a number on the scale

• 🏃‍♀️ How endurance running impacts fat loss, muscle mass, and hormones in midlife

• 🍎 The 7 strategies I’m focusing on over the next 6 months to improve my health and move toward an “A” score

• 🙌 Why fat loss after 40 is about building strength, energy, and resilience—not just getting thinner

Whether you’ve ever considered a DEXA scan yourself or you just want practical ways to improve your body composition as an over-40 runner, this episode will leave you feeling empowered and encouraged to make changes that actually last.

Because at the end of the day, it’s not just about losing weight—it’s about gaining muscle, energy, confidence, and life.

✨ If you enjoy today’s episode, share it with a friend who’s navigating this same season of life, and don’t forget to leave a rating or review. Your support means the world and helps this podcast reach more women just like you.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

Follow me on Instagram @filluptospillout

~Allison

In today’s episode, I’m sharing my very first colonoscopy experience—what the prep was like (spoiler: it felt a lot like running a marathon), how I survived on clear liquids and green Jell-O, and why the actual procedure was so much easier than I expected. If you’ve been putting yours off, I promise—you can do hard things!

But this episode isn’t just about colonoscopies. If you’re a late Gen X-er or early Millennial—especially those of us born around 1980—it’s time to start paying attention to a new season of health screenings and self-care. As a family nurse practitioner with over 23 years of experience, I’ll walk you through the top 10 things you should be thinking about now, including:

• Colonoscopies: why the starting age dropped from 50 to 45

• DEXA scans and what they can tell you about bone health, muscle mass, and visceral fat

• Eye exams (hello, readers 👓)

• Mammograms and pap smears

• Lab work to check cholesterol, blood sugar, thyroid, vitamin D, and more

• Skin checks with a dermatologist

• Staying up to date on vaccines

• Dental visits (don’t skip them!)

• Movement, nutrition, sleep, and stress management in midlife

The truth is, what we could get away with in our 20s and 30s doesn’t fly in our 40s and beyond. This is the season to prioritize your health—not just for aesthetics or performance, but so you can stay strong, resilient, and able to live fully.

Remember, you can’t pour from an empty cup. Taking care of yourself isn’t selfish—it’s necessary. So, if you haven’t scheduled some of these screenings or check-ups yet, let this episode be the nudge you need.

✨ Let’s fill up to spill out, friends!

Thanks for listening and following the show!

~Allison

Are you ready for cooler temps and fresh running goals? Fall is one of the best seasons for runners—and today, we’re diving into why this is the perfect time to train for your next race.

After a hot and humid summer (hello, soaking wet running clothes!), I’m more than ready for fall running vibes. My official training for my December half marathon just kicked off, and as I head into my 20th half, I’m reminded why I love this season for training and racing so much.

In this episode, I’ll share:

✨ 5 reasons fall is ideal for running and racing—from cooler weather to the mental boost it gives you heading into the holidays.

✨ How much time it takes to train for a 5K, 10K, half marathon, or full marathon (and tips to pick the right distance for your current season of life).

✨ Why running should add to your life—not take away from it—and how to keep the joy in training.

✨ Practical ways to choose your next race, stay consistent with strength training, and find accountability.

Whether you’re eyeing a Turkey Trot 5K, stepping up to a 10K, dreaming about your first half, or considering tackling 26.2, this episode will help you set realistic goals and finish the year strong.

💡 Remember: this is your race, your pace. The goal isn’t perfection—it’s growth, fun, and staying healthy in the busy middle season of 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

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

👉 If you loved this episode, don’t forget to subscribe, share it with a friend or on social media tagging me @filluptospillout and leave a review.

Thank you so much for listening!

~Allison

Summer is sadly over, and I’m feeling all the feelings — from plantar fasciitis frustration to the bittersweet milestones of raising teens. This week, I’m getting REAL about what’s been going on in life lately: the ups, the lows, the “where-did-the-time-go” moments, and the challenges of staying on track when life feels a little overwhelming.

But we’re also getting practical. I’m sharing 5 simple daily micro-habits that help me keep my home running smoothly during busy seasons — so I can still make time for my runs, workouts, and self-care. These are quick, doable routines that don’t require hours of cleaning but make a big difference in calming the chaos.

In this episode, you’ll hear:

• Why this summer felt way too short (and how that hit me as a mom of teens)

• An honest update on my plantar fasciitis and how I’m navigating it

• The emotional side of big parenting milestones like driver’s licenses and high school

• How a simple, thoughtful text reminded me of the power of mom-to-mom support

• 5 micro-habits you can start today to keep your home in order and make more time for you

Whether you’re feeling behind on routines, buried in laundry, or just in need of some encouragement, this episode is a mix of heart and helpful tips.

📩 I’d love to hear your own micro-habits! Send me a message over on Instagram @filluptospillout.

Thank you SO much for listening!

~Allison

Welcome to a very special episode of The Fill Up to Spill Out Podcast — we’re celebrating a HUGE milestone today… our first birthday! 🥳

One year ago this week, I hit record with a little pink microphone, a big dream, and no idea if anyone would ever listen. But you did — and for that, I’m beyond grateful. Today, we’re not just celebrating downloads or numbers. We’re celebrating consistency, courage, and not giving up, even when it would’ve been easier to quit.

In this episode, I’m reflecting on:

✨ The messy beginnings and what I’ve learned over 57 episodes

✨ Why staying consistent mattered more than being perfect

✨ What it means to be in the top 1% of podcasts

✨ My most downloaded episodes and your listener favorites

✨ Whether I’ll ever do interviews — and why I love solo episodes

✨ A peek at what’s ahead this fall

THANK YOU for being part of this journey. Your messages, shares, and support have made this podcast what it is today. I hope each episode continues to fill your cup, inspire you, and remind you that it’s never too late to chase your dreams.

💬 Have feedback or ideas? Send me a message on Instagram @filluptospillout

🎧 Top Episodes Mentioned in This Episode:

• Ep 49: Travel Tips for Summer, Races & Beyond

• Ep 50: Grandma’s Marathon Race Recap

• Ep 6: How My Husband Inspired Me to Run My First Marathon

• Ep 45: 10 Things 5–7 Hour Marathoners Have to Think About That Faster Runners Don’t

🎉 Cheers to one full year of showing up! Thank you so much for listening!

~Allison

Last week in episode 55, we talked about 5 practical tips to get ready for back to school. One of those tips was to schedule your runs, workouts, and self-care into your calendar so you can stay consistent even as life gets hectic. But we all know that just writing it down isn’t always enough. This week, we’re taking a deeper dive into how to protect that workout time when life gets busy—because when the sports schedules roll in, work commitments pile up, and family obligations take over, your running and fitness goals can easily slip to the bottom of your list.

In today’s episode, I’m sharing 5 strategies to help you prioritize and protect your workout time—no matter how chaotic life gets:

• Treat your runs like appointments. Block them on your calendar, color code them, and let your family know when you’ll be out the door.

• Stay flexible. Your favorite workout time won’t always be available—shift and adjust, and remember that something is better than nothing.

• Embrace short, effective workouts. Full-body workouts with minimal rest can pack a punch in 30 minutes or less.

• Combine family and fitness. Walk or run during your kid’s practice and show them that moms can be strong and healthy too.

• Remember your why and let go of guilt. Taking care of yourself isn’t selfish—it’s the best way to show up as a healthy, happy mom.

Next week’s episode is extra special—we’ll be celebrating 1 year of The Fill Up to Spill Out Podcast! I can’t wait to look back on what this year has brought and share what’s coming next.

Thank you so much for listening! Make sure you hit subscribe/follow, so you never miss an episode!

~Allison

Summer is winding down, and if you’re a mom in this middle season of life, you know what that means—back-to-school prep, fall sports, and a jam-packed calendar are right around the corner. Add in work, family life, and maybe even a training plan for your next race, and it can feel overwhelming.

In today’s episode, I’m sharing 5 practical things you can do right now to feel ready, calm, and organized as the school year kicks off. These tips will help you set your family up for success while protecting your own routines, goals, and sanity.

Here’s what we cover:

✅ How to reset family and personal routines before school starts

✅ Why decluttering and refreshing key spaces makes a big difference

✅ How to stock up and plan ahead for busy weeks

✅ The best way to organize calendars and keep everyone on track

✅ Why setting intentions for the season matters (and how to do it)

Back-to-school season doesn’t have to be chaotic! Let’s take some time to plan ahead so you can step into this season feeling prepared and intentional.

Links & Resources:

• Connect with me on Instagram: @filluptospillout 

Are you a runner who often skips strength training? Or maybe you’re an active woman over 40 wondering why your body feels different these days? This episode is for YOU.

When I came back to running in my 30s after several years of having babies and ALL the things, I only had time for runs. Strength training felt like “extra”—until the aches, injuries, and body changes started creeping in.

In today’s episode, we dive into:

✅ Why strength training is a non-negotiable after 40

✅ The changes happening in your body with age and hormones (think muscle loss, bone density, and more)

✅ How strength training can reduce injuries, improve running, boost confidence, and keep you independent for life

✅ Why mobility work is just as important—and simple ways to fit it in

✅ How to start TODAY (even if you’re super busy or hate the gym!)

Whether you’re a runner or not, this conversation will inspire you to prioritize strength and mobility so you can keep doing what you love— for decades to come.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link

⭐ Check out BODi programs I love https://click-myl.ink/yc76kre9

ALLISONS8BODI at check-out saves you 15%

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

In this short and light summer episode, I’m sharing 5 go-to meals that are on repeat in my house this season. These meals are:

✅ Easy to prep

✅ Full of fresh, seasonal ingredients

✅ Nourishing for both your runs and your family

From my protein-packed chicken salad to flavor-filled Thai quinoa bowls, I’m walking you through real-life, doable meal ideas that are great for hot summer days when no one wants to spend hours in the kitchen.

We’re talking:

🥗 Make-ahead salads

🍗 Chicken thighs three ways

🥙 Grocery shortcuts that save time

🧺 Why I love picnic-style meals (aka adult lunchables!)

🍉 How to add more fruits and veggies without overthinking it

If you’ve hit a cooking rut or just want some inspiration to keep things simple and satisfying this summer, this one’s for you.

💬 What’s on your summer meal rotation? Come find me on Instagram @filluptospillout and share!

🎧 Tune in now and don’t forget to rate, review, and subscribe. Thanks for listening, friends!

~Allison

In today’s episode, we’re getting real about something so many of us feel but don’t always name: goal overload.

As driven women and runners, it’s easy to stack our lives with big, exciting goals—marathon training, strength building, nutrition changes, writing a book, chasing a PR, or even launching a new creative project—all while raising kids, working a full-time job, and trying to sleep, hydrate, and be a decent human. 😅

But what happens when the list becomes too long?

In this honest and relatable episode, I’m sharing:

• 💡 The signs you might be juggling too many goals at once

• 🧠 Why multitasking isn’t the solution (hello, burnout and brain fog)

• 🛑 What happens when we don’t make space for the one big thing

• ✍️ Why my own book has been sitting unfinished—and how I’m finally making it a priority

• 🏃‍♀️ Why training for a marathon while trying to lift heavy and lose weight often backfires

• 🗓 How to create a clear plan and timeline for your most important goal

You’ll also hear about:

• My running and writing goals for the rest of 2025

• Why summer is the perfect time to shift your training focus

• How a book I randomly picked up on a trip reminded me of what matters most

Whether you’re working on something big or feeling stuck because you’re trying to do too much, this episode will help you reset your focus and find clarity. Your dreams are worthy—but they need a plan.

🎯 What’s your ONE big thing right now? DM me or comment on the episode post @filluptospillout on Instagram—let’s cheer each other on!

⸻

👉 Resources Mentioned:

• The ONE Thing by Gary Keller

• My upcoming book project — stay tuned!

⸻

🔁 If you loved this episode…

Please share it with a fellow goal-getter, leave a rating or review, and hit that follow button so you never miss an episode.

⸻

📣 Let’s Connect:

Instagram: @filluptospillout

In today’s episode, I’m switching things up with a light and fun mid-year check-in. We’re six months into 2025 (can you believe it?!), and I’m sharing six things that have been filling my cup and bringing me joy so far this year.

From comfortable scrubs and hot pink Brooks sneakers to finding running community and binge-watching a new favorite show, these are the little things that have made a big impact in my day-to-day life. Whether you’re a fellow runner, healthcare worker, or just a busy mom trying to make it all work—there might be something in here for you, too.

What I’m loving in 2025 (so far!):

1. ✨ Making the switch to scrubs and Brooks healthcare sneakers for work

2. 🏃‍♀️ Marathon training with a plan, a coach, and virtual training buddies

3. 👯‍♀️ Real friendships formed online and nurtured in real life

4. 📺 The cozy, feel-good vibes of Virgin River on Netflix

5. 👙 The most comfortable wire-free bra I’ve found—B.tempt’d convertible bras

6. 💫 E Newton stackable bracelets—cute, comfy, and tarnish-resistant!

If your cup has been feeling a little empty lately, I hope this episode brings a smile, a spark, or even a new favorite thing into your life.

🎧 Tune in and then head to Instagram (@filluptospillout) to let me know what’s been filling your cup this year!

Don’t forget to subscribe so you never miss an episode, and I’ll be back next week with a new episode all about goals—you won’t want to miss it as I'm announcing a couple of new things I'll be working on!

Thanks for being here.

~Allison

This episode is a big one — Episode 50! 🎉

And not only that… the podcast just hit 1,000 downloads! It may be a small number in the big podcasting world, but it means a lot to me. Thank you for tuning in, for sharing the show, and for being part of this growing community of strong, goal-chasing women.

🏃‍♀️ In This Episode:

I’m bringing you along for my Grandma’s Marathon race recap — my 7th full marathon, my 1st out-of-state race, and a milestone moment as we checked off state #44 as a family. In this episode, you’ll hear:

• 🎯 Why Grandma’s Marathon has been on my bucket list for years

• 💻 The wild registration process (4-hour wait in a virtual queue!)

• 🏨 How we navigated the tricky hotel situation — and ended up scoring big

• 🏃‍♀️ My full training breakdown — solo miles, strength sessions, injury setbacks, and all the sweat, tears, and joy

• 🌡 Race day details — from the delayed start and 90% humidity to mile-by-mile struggles and triumphs

• 💕 The emotional moment I saw my family at mile 22 — and how it changed everything

• 🥇 How I finished with a new over-40 PR, and why this race reminded me I can still chase big goals

✈️ Plus:

• Travel tips if you’re planning to run Grandma’s in the future (including must-visit spots like Mall of America and Pickwick’s)

• Logistics advice on where to stay, when to register, and how to make the most of the weekend

• Why Duluth is a surprisingly awesome race destination — even with unpredictable weather

💬 Key Takeaways:

• The training is the marathon — race day is the celebration.

• Don’t count yourself out based on age, pace, or past performances.

• Support from your family, community, and coaches matters more than you think.

• You can do hard things. And there’s still more joy, growth, and strength ahead.

Whether you’re a seasoned marathoner or just starting your running journey, I hope this story inspires you to keep showing up, keep dreaming big, and believe in your ability to grow, change, and surprise yourself — no matter your age or pace.

📱 Let’s Connect!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If this episode resonated with you, I’d love it if you’d share it with a fellow runner, rate the show, or leave a review. It means the world and helps more women like us find this space.

Keep filling your cup so you can spill out.

— Allison

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