In this episode, I’m getting honest about something many runners experience but don’t always talk about: the slowdown that often happens in midlife. As life gets busier, injuries pop up, hormones shift, and stress piles on, running can start to feel harder—and for some runners, that’s when they consider quitting altogether.

After more than a decade of running through my 30s and now my 40s, my pace has gone from 9-minute miles to 12-minute miles (and sometimes slower). But along the way, I’ve learned that running was never really about the pace—it’s about the journey, the consistency, and the person you become through the miles.

In this episode, I share the biggest lessons running has taught me over the years, including why consistency matters more than perfection, why joy is found in the training rather than race day, and why longevity—not speed—is the real goal for midlife runners.

I also share practical tips to help you keep running strong in this season of life, including training smarter, prioritizing strength training, fueling your body well, and embracing whatever pace keeps you moving forward.

If your running has slowed down but your love for the sport hasn’t, this episode is for you!

Links & Resources:

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer research

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

Surprise!!! I’m officially running the New York City Marathon this fall — and not just as my 8th full marathon, but as a charity runner for the Brave Like Gabe Foundation. 💛

If you listened to last week’s episode, you heard me share that I was hoping to run NYC. I entered the lottery knowing there was about a 2% chance of getting selected. But then something unexpected happened — I received an email from Brave Like Gabe about their charity team applications… and I knew I had to apply.

Being selected is such an honor, and I’ve committed to raising $5,000 for rare cancer research before race day on November 1st.

Why Brave Like Gabe?

This cause is deeply personal. We’ve lost family members (including my Grandpa and my Father inlaw)and dear friends to rare cancers, and as a nurse practitioner, I’ve seen firsthand how devastating these diagnoses can be.

The foundation was started in honor of Brooks professional runner Gabrielle Grunewald, who continued to run while battling a rare cancer. She believed being brave meant not giving up on what makes you feel alive — and that message has stuck with me since I first supported the inaugural Silo Marathon in Waco, TX inspired by her story.

NYC will be my 8th full marathon and my first World Major — and I couldn’t be more excited to run for something bigger than myself.

How You Can Be Part of This Journey

If you’d like to:

• Donate toward my $5,000 fundraising goal

• Support rare cancer research

• Follow along with my training

Links & Resources:

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer. Any amount is appreciated!

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

Spring is here, and with it comes a new season of rebuilding, healing, and fresh goals. In this episode, I’m sharing a personal update on my running journey after months of injury, what I’ve learned from finally prioritizing healing, and what my training plans look like for the months ahead. After dealing with plantar fasciitis for much of the past year, I’ve stepped into this spring training cycle with a renewed focus on running smart, staying strong, and enjoying the process—not just chasing outcomes.

I’m also sharing what it looks like to begin a new 12-week half marathon training cycle, why this season of running feels different, and how I’m approaching my goals with more intention and patience. Plus, I talk about my hopes for a fall marathon (including a bucket list race!), and how I decide which races are worth the physical and mental investment in this season of midlife.

This episode is both a life update and an encouragement for anyone starting a new training cycle, coming back from injury, or simply trying to find their rhythm again.

What You’ll Learn in This Episode:

• An honest update on recovering from plantar fasciitis and returning to pain-free running

• Why slowing down and healing is sometimes the most important part of progress

• How I’m structuring my current half marathon training cycle with strength and injury prevention in mind

• Why I’m choosing races more intentionally in this season of life

• How to decide which race distance, season, and training cycle is right for you

• Why the training journey—not race day—is where the real transformation happens

Training for a race is about so much more than the finish line. It’s about building grit, confidence, discipline, and becoming stronger—physically and mentally—one mile at a time.

Whether you’re starting fresh, rebuilding after injury, or chasing a new goal, this season is an opportunity to begin again.

Links & Resources:

⭐ 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

Artificial intelligence is everywhere right now, and whether you love it, fear it, or fall somewhere in between, it’s becoming a powerful tool that can support your health and fitness goals. In this episode, I’m sharing how busy midlife women can use AI as a personal assistant for meal planning, workout structure, routines, and overall organization—without losing the human connection and intuition that matters most. AI isn’t here to replace your effort or expertise, but it can help simplify decision-making, reduce mental fatigue, and give you ideas so you can stay consistent in this full and busy season of life.

What You’ll Learn in This Episode:

• Why AI can be a helpful tool—but not a replacement—for your health, fitness, and medical care

• How AI can create personalized meal plans, grocery lists, and high-protein nutrition ideas

• Ways to use AI to build running plans, strength routines, and healthy habits

• How AI can help you create sustainable morning and evening routines

• The best AI-powered apps and tools to support your running, training, and recovery

• Why your intuition, lived experience, and human connection still matter most

Key Reminder:

AI can support your journey—but it can’t run the miles, cook the meals, or replace your intuition. Think of it as a helpful assistant, not the driver. You are still in charge of your goals, your body, and your 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

⭐️ 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

Can you believe we’re already at 85 episodes? What started as messy action (with the microphone accidentally off!) has grown into something I truly love. And interestingly enough, my most downloaded episode of all time is still Episode 2: Morning Routine and Why It’s Important. So today, we’re revisiting that topic with an updated, more refined, and very real look at what morning routines can look like in this season of life.

In this episode, I’m breaking down how to create a morning routine that works for YOU — not one that looks good on Instagram, not one that works for someone else’s life, but one that supports your goals, responsibilities, and current season.

We talk about:

• Naming your current season and how your mornings feel

• Defining what your ideal morning looks like

• Identifying your “why” for waking up earlier

• Preparing the night before for success

• Following through when the alarm goes off (5-4-3-2-1 blast off!)

• Starting small, tracking progress, and habit stacking

• Reassessing your routine as life changes

I also share how my own mornings have evolved over the years — from writing books at 4:30am with little kids at home, to navigating early powerlifting practices, busy teen schedules, and demanding jobs. This season looks different, and that’s okay. Morning routines should change as we change.

We also touch on a few favorite resources if you need extra motivation:

• The Miracle Morning by Hal Elrod

• The 5 Second Rule by Mel Robbins

• Atomic Habits by James Clear

At the end of the day, when you win the morning, you win the day. But only if it’s a routine that energizes you, supports your goals, and fits your real life.

If you’d like help building your own rockstar morning routine that works for YOU, grab this free PDF.

https://drive.google.com/file/d/1F8eKf5dKeUvZwUFZLhuuJ5IbKPePBy0t/view?usp=drivesdk

Thank you for listening!

~Allison

Feeling a little “blah” after January? You’re not alone. In today’s episode, I’m getting honest about how my own January didn’t go as planned – lower mileage, missed goals, sickness, storms, and a whole lot of life happening. If the start of your year has felt more like survival than success, this episode is for you.

We’re talking all about why February is the perfect month to reset and rebuild. Instead of viewing it as a cold, boring, throwaway month, I’m challenging you to see it as a powerful momentum month – a bridge between winter slump and spring goals.

I break down what momentum really is (hint: not perfection or big dramatic changes) and why small, consistent wins are the key to getting back on track. Whether you need momentum in your workouts, nutrition, home life, relationships, or personal goals, this episode will help you choose ONE focus area and start stacking small habits that lead to big results.

You’ll hear practical tips for rebuilding routines, creating systems that support your goals, and using February intentionally so you can head into spring feeling aligned, strong, and confident.

Spring success starts with winter habits – and it starts right now.

Let’s get to moving!

Links & Resources:

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

Winter can feel long, dark, and never-ending—especially in January and February. In today’s episode, I’m sharing why this season is often the toughest for so many of us and how being intentional with self-care can make all the difference.

We’re talking about practical, simple ways to fill your cup during these slower months—creating routines that bring comfort, joy, and balance even when the weather outside is gloomy. From morning routines and reading goals to strength training, organizing, cozy meals, creative outlets, and planning for the year ahead, I share 10 realistic ideas to help you stay grounded and energized through winter.

Because winter isn’t meant to be rushed—it’s a season for rest, reflection, and preparation. And when we take time to care for ourselves now, we’re setting the stage to bloom when spring arrives.

If you’ve been feeling stuck in the winter blues, this episode is your reminder to slow down, nurture yourself, and intentionally fill your cup this February.

Thanks for listening!

~Allison

Links & Resources:

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

In this special birthday episode, I’m reflecting on why life at 46 feels better, fuller, and more aligned than life at 26. From early adulthood filled with comparison, self-doubt, and figuring things out, to midlife marked by confidence, clarity, and knowing who I am (and who I’m not), this episode is a celebration of growth, perspective, and becoming.

We talk about how identity is built over time, why running and fitness look different (and better) in your 40s, how friendships evolve with the seasons of life, and why slowing down, savoring, and choosing alignment matter more than ever in midlife.

If you’re in your 40s—or heading there—this episode is an invitation to reflect on how far you’ve come, what you love about this season, and what you’re dreaming of next.

✨ Topics we cover:

• What’s better about your 40s than your 20s

• Confidence built through experience, not perfection

• Running for joy, stress relief, and longevity

• Letting go of comparison and timelines

• Savoring this busy but beautiful season of midlife

Thank you for celebrating my birthday with me. If this episode resonated, share it with a friend—and as always, make time to fill your own cup today.