January motivation is high, but we all know it fades. Most resolutions fail because they’re built on willpower, perfection, or plans that don’t fit real life.

In this episode, we talk about a different approach: training with intention. Instead of rigid goals, we explore how your Word of the Year can guide your running, fitness, and daily decisions all year long.

Your word becomes a filter for:

• how you train

• how you recover and handle setbacks

• how you talk to yourself on hard days

• how you define success

We’ll walk through examples of applying words like Joy, Consistency, and Courage to your workouts, race choices, strength training, and recovery—and why consistency matters more than perfection, especially in midlife.

I also share my own words for 2026—Align and Savor—along with how I’m using them to guide my running, strength training, family life, writing goals, and overall priorities this year.

If you’re ready to move away from all-or-nothing goals and toward running and fitness that support your life, fill your cup, and bring you joy, this episode is for you.

⭐ 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%

⭐️ 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

Happy New Year, friends, and welcome to 2026! 🎉

There’s something powerful about a fresh start, and one of my favorite ways to begin a new year is by choosing a word of the year—a word that becomes a lens for how we live, move, and make decisions.

In today’s episode, I’m walking you through a Word of the Year Workshop to help you choose a meaningful word (or phrase) that will guide your habits, goals, mindset, and priorities in 2026—especially when it comes to running, fitness, health, and life in this busy midlife season.

Since this is the very first episode of 2026 (and episode 78!), I also take some time to reintroduce myself for any new listeners and reflect on how this podcast—and my passion for helping women fill their cups—came to be.

In this episode, we cover:

• Why choosing a word of the year can be more powerful than setting resolutions

• A personal reflection on my 2025 word, JOY, and what I learned from living through that lens

• Why I’m choosing two words for 2026: Align and Savor (because there are no rules 😉)

• Reflective questions to help you look back on 2025 with honesty and clarity

• How to identify the season of life you’re in right now

• Different types of words to consider:

• Grounding words (peace, present, align, restore, enough)

• Growth-focused power words (courage, strong, disciplined, committed)

• Joy-filled, life-giving words (joy, freedom, connect, savor, simplify)

• How a motto, affirmation, or Bible verse can also serve as your “word” for the year

• Practical ways to live out your word in your daily habits, running, fitness, and self-care

• Why your word can (and should) evolve as the year goes on

I also share how to use your word as a decision filter—asking yourself, “Does this align with who I want to become?”—and why small habits truly do add up to big change over time.

A gentle reminder:

You don’t need a perfect plan to start the year.

You just need intention.

So choose your word. Write it down. Put it somewhere you’ll see it. Live it out imperfectly. And if you want to share your word with me, I’d love to hear it.

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%

⭐️ 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

Today’s episode is extra special because I’m welcoming my very first guest on the podcast — my oldest daughter, Avery. As we close out 2025, we’re doing an honest and meaningful end-of-the-year running and life audit, reflecting on the miles, memories, lessons, and growth from the past year.

Avery ran 5 out of my 11 races with me this year (a personal record!), making her the perfect person to join me as we celebrate finish lines crossed, goals chased, and the season of life we’re in right now.

This conversation is part Q&A, part reflection, and part reminder that it’s not just about what you accomplish — it’s about who you become along the way.

⸻

In this episode, we talk about:

• Why doing an end-of-the-year audit matters — in running and in life

• How reflection helps you celebrate wins, identify what’s draining you, and realign with your values

• Avery’s running journey and what inspired her to start racing with me

• The races we ran together in 2025 — from local 5Ks to the Austin Capital 10K

• My 2025 race recap, including:

• San Diego Half Marathon

• Texas Badass Half Marathon

• Grandma’s Marathon (my first out-of-state and summer marathon!)

• College Station Half Marathon

• Choosing joy as my word of the year — and why I shifted my goals when they stopped bringing joy

• Big goals for 2025: what I accomplished, what’s still in progress, and what didn’t happen (yet)

• Nearly completing 1,000 miles, even while navigating injuries

• Travel highlights and checking off seven new states on our quest to stay overnight in all 50

• Family highlights, milestones, and why this busy middle season of life is worth savoring

• A powerful reminder to not wait — to chase your goals now, even when life feels full

• Avery’s reflections on 2025 and what she’s excited about for 2026

• Her message to anyone thinking about starting running (or doing something hard)

As we wrap up the year, I hope this episode encourages you to pause, look back, and acknowledge all that you carried, all that you learned, and all that you accomplished in 2025 — even if it was simply surviving a hard year.

Next week, I’ll be back with one of my favorite episodes of the year: a Word of the Year Workshop to help you step into 2026 with intention, clarity, and alignment.

Thank you so much for listening, and a huge thank-you to Avery for being my first guest 💛

Happy holidays, happy new year, and as always — make time to fill your own cup today.

See you next week in 2026.

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%

⭐️ 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

In today’s episode, I’m recapping my final big race of the year — the College Station Half Marathon — and sharing why the half marathon is hands down my favorite race distance and the perfect challenge for so many runners, especially in midlife.

After 20 half marathons over the last 13 years, this distance continues to fit my season of life, goals, and body. I break down my race weekend, how I trained while dealing with plantar fasciitis, and why this race wasn’t about a PR — but about showing up and doing something hard anyway.

Then we dive into why the half marathon is such a powerful and sustainable goal:

• Challenging, but not all-consuming

• Kinder to your body than marathon training

• Builds confidence, structure, and identity as a runner

• Teaches discipline, resilience, and consistency

• Leaves room for strength training, recovery, and real life

If you’ve been running 5Ks or 10Ks and craving a bigger goal — or wondering if you’re “ready” for a half marathon — this episode is for you.

✨ If you’ve been waiting for a sign… this is it.

2026 might just be your half marathon year.

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%

⭐️ 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

As we wrap up the year, today’s episode is a fun one—my annual roundup of favorite things!

From running gear and fueling, to books, podcasts, supplements, shows, and even some everyday life favorites, I’m sharing the things that brought me joy, helped me grow, and supported my health and fitness journey in 2025.

This is a lighter, feel-good episode meant to inspire you, give you ideas to try, and remind you of the simple things that make your own wellness journey more enjoyable.

Favorite Books from 2025

• Here Be Dragons — Melanie Shankle

• The Let Them Theory — Mel Robbins

• Awake — Jen Hatmaker

• I Just Wish I Had a Bigger Kitchen — Kate Strickler

• Don’t Call It a Comeback — Keira D’Amato

Running Podcasts

Ali on the Run • Run Farther & Faster • Running His Way • Run 4 PRs • Rehab for Runners • I’ll Have Another • Tread Lightly • Hurdle • Elevate Your Running • Run Strong Run

General Fitness

Mind Pump • Strong Her Way

Women’s Health & Perimenopause

Family Fork Podcast • Unpaused

Personal Development

Mel Robbins Podcast • Rachel Hollis Podcast • Boldly Grounded

Business + Social Media

The Runner Rising Podcast • Living the Whole Picture

Your Favorite Episodes From This Podcast

• Ep. 49: Summer Travel Tips & Races

• Ep. 50: Grandma’s Marathon Recap

• Ep. 62: Are GLP-1s the Answer to Weight Loss?

• Ep. 45: Five Things 5–7 Hour Marathoners Think About

• Ep. 58: Real Talk on Having a New Teenage Driver + Microhabits for Busy Seasons

It’s been such a fun year filled with running, races, travel, strength training, personal growth, podcasting, and connecting with all of you.

I LOVE sharing these favorite-things episodes each year, and I’d love to hear your favorites!

👉 Send me a message on Instagram @filluptospillout and tell me what made your 2025 better, easier, healthier, or more joyful.

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%

⭐️ 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

Welcome back, friends!

Today’s episode is an eye-opening reminder that your environment—your city, your home, your workplace, and your relationships—has far more influence on your health and fitness than you might realize.

Whether you live in a community where morning runners are the norm… or a place where fast food and inactivity are everywhere… your surroundings can either elevate your health or make your journey feel like an uphill battle. The same is true for the people you spend the most time with. Are they cheering you on or quietly holding you back?

This episode invites you to pause and reflect on a powerful truth: your environment shapes your habits… and your habits shape your life.

If your surroundings don’t support the person you’re becoming, it may be time to upgrade your environment—or become the one who inspires change. Small shifts create big momentum. And you deserve a life and a circle that elevates 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%

⭐️ 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

Happy Thanksgiving, friends — and welcome back! Whether you’re listening on release week or in the middle of summer, today’s episode is a timeless reminder to pause and give thanks for one of the greatest gifts in our lives: running.

✨ In This Episode, We Explore:

The challenge — and beauty — of running

• Running is hard — and that’s exactly why we love it.

• Why the first mile shouldn’t define the whole run.

• The joy of having goals, the satisfaction of showing up, and the thrill of crossing finish lines.

Gratitude for your runner’s body

• Appreciating a body that isn’t perfect but is strong, capable, and resilient.

• Legs that keep going even on tough days.

• Lungs that remind you you’re alive with every breath.

The gift of the running community

• Online friends, training partners, race-day volunteers, and the strangers who cheer loudest.

• Why runners “get it” in a way others sometimes don’t.

The power of alone time on the run

• Running as therapy, prayer, processing, and peace.

• How running can save you as a busy mom

The beauty of nature + exploring the world on foot

• Sunrises, trails, fresh air, new cities, and the sacredness of simply being outside.

• Running as the best way to see and experience a place.

Mental clarity, mindset shifts, and the lessons running teaches

• Running as church, meditation, and stress relief.

• The mantras that get you through hard miles and tough seasons.

Gratitude for the struggles

• The hills, setbacks, injuries, slow seasons, and disappointing races that shaped you.

• Why the hard parts are often the most transformative.

• How deep gratitude can carry you when you’re deep in the “pain cave.”

A gratitude practice for your next run

• Be grateful for your runner’s body.

• Be grateful for someone who supports your running.

• Be grateful for a run that changed you.

• Be grateful for nature — and the One who created it.

• Be grateful for the hard things you’ve overcome.

• Be grateful for the gift of running.

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%

⭐️ 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

In this episode, we’re talking about how to stay aligned with your health and fitness habits through the holidays without being rigid, stressed, or overwhelmed. Think balance over perfection, consistency over all-or-nothing, and small intentional choices that help you feel your best in the busiest season of the year.

I share why keeping even a light version of your routine is so important for your mood, energy, and mental health—and why “something is better than nothing” matters more than ever.

In This Episode, We Chat About:

✨ Why balance matters more than perfection

• The holidays aren’t a six-week free-for-all, but they’re not the time for strict rules either.

• 80% consistency > 100% perfection.

• How letting go of the all-or-nothing mindset keeps you steady through the season.

✨ Staying active even when life gets busy

• Shorter runs and workouts “count”—and keep you feeling grounded.

• Making peace with modified routines and embracing “do what you can” energy.

✨ Enjoying holiday food without guilt

• The power of “anchor meals” to keep your day balanced.

• How to enjoy indulgent favorites (hello pumpkin pie!) without derailing your goals.

• Simple strategies like bringing a veggie tray, prioritizing protein, and staying hydrated.

✨ The truth about holiday wellness

• One big meal won’t ruin your progress.

• A missed workout doesn’t erase months of effort.

• Holidays are about joy, connection, and celebrating—not restriction.

✨ Resetting with your next best choice

• Practical ways to get back on track the morning after indulging.

• Embracing grace + intention rather than shame or spiraling.

✨ Using the end of the year to fuel the year ahead

• How reflecting on goals now helps you finish strong and move into 2026 with clarity.

• Why staying mindful through the holidays makes January feel much easier.

As we step into this season of family, food, celebration, and full schedules, remember: you don’t stop being who you are just because it’s the holidays. Take care of your body, protect a little time for yourself, enjoy the moments that matter, and give yourself grace along the way.

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%

⭐️ 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