The Fill up to Spill out Podcast

What if the dreams you’ve been carrying around for years are there for a reason? In this fourth episode of the Summer Growth Series, I’m sharing one of the books that gave me the courage to keep pursuing writing, podcasting, and the dreams God placed on my heart during one of the most uncertain seasons of life. Inspired by Bob Goff’s Dream Big , we explore three powerful questions: Who are you? Wh...

Welcome back to our Summer Growth Series! Today we’re diving into one of my favorite personal development books, Take Back Your Time by Christy Wright. This book challenged me to think differently about balance—not as equal hours in every area of life, but as a feeling of peace, fulfillment, and confidence in how we spend our time. In this episode, we talk about: • Why busy moms often feel out of...

Welcome back to our Summer Growth Series, where we’re revisiting some of the books that have shaped my mindset around habits, goals, motherhood, and running over the last decade. This week we’re diving into one of my favorite little running books: I Hate Running and You Can Too: How to Get Started, Keep Going, and Make Sense of an Irrational Passion by Brendan Leonard. As this episode releases, I’...

In this week’s Summer Growth Series episode, we’re diving into one of the most influential personal development books of the last decade: Atomic Habits by James Clear. If you’ve ever struggled to stay consistent with your health goals, fitness routine, or personal growth journey, this episode is for you. We explore some of the book’s most powerful concepts, including identity-based habits, habit s...

Welcome to the first episode of our Summer Growth Series! As summer begins, I’m sharing why I decided not to take a podcast break after 100 episodes and instead use this season to revisit some of the personal development books that have had the biggest impact on my life. These are the books that have shaped how I think about running, motherhood, habits, goals, and living with intention. In this ep...

Today we’re celebrating a huge milestone—100 episodes of The Fill Up to Spill Out Podcast! In this special episode, I’m reflecting on the lessons I’ve learned from showing up week after week for 100 episodes and why consistency matters more than talent, motivation, or perfection. Whether your goal is running 100 miles, completing 100 workouts, writing 100 pages, taking 100 walks, or simply priorit...

In this episode, I’m recapping my experience at the challenging Badass Texas Half Marathon in Waco, Texas—a race known for its relentless hills and nearly 1,000 feet of elevation gain. After swearing I’d never run it again following last year’s tough experience, I returned hoping for redemption and learned a few important lessons about grit, expectations, and what it means to keep showing up even...

As a family nurse practitioner with 24 years of experience, I know firsthand how difficult it is to fit meaningful conversations about health, wellness, stress, nutrition, fitness, sleep, burnout, and perimenopause into a rushed 20-minute office visit. In today’s episode, I’m sharing the advice I wish I had more time to give every midlife woman sitting in my exam room. We’re talking about: Why you...

Today’s episode is for the moms, nurses, teachers, healthcare workers, and women in helping professions who spend their days pouring into everyone else. In the middle of “Maycember” and all the chaos that comes with this season, we’re talking about why running, movement, and prioritizing your own health matters so much. In this episode, I share how running became more than fitness for me — it beca...

In this heartfelt episode, I’m sharing how prioritizing my own health, fitness, and self-care transformed not only my life—but the kind of mom I became. There was a season when I felt exhausted, resentful, and stretched too thin trying to give everything to work, motherhood, and home while leaving nothing for myself. Then I started with just one mile at a time. What began as 30 minutes for my sani...

We are officially six months out from the New York City Marathon, and this training cycle is about so much more than race day. In this special episode, I share why I’m running this bucket-list marathon with the Brave Like Gabe Foundation and how this journey is tied to honoring loved ones, supporting rare cancer research, and using running for something bigger than myself. I also talk about what m...

If you’ve ever found yourself jumping from one plan to the next—wondering if you should try macros, intermittent fasting, a new workout split, or the latest trend—this episode is for you. In today’s conversation, we’re getting honest about what’s really holding most women back in midlife when it comes to health and fitness. And spoiler: it’s not a lack of information or the need for a better plan—...

When it comes to health and fitness in midlife, it’s easy to feel overwhelmed by all the things you could spend your money on. From healthcare expenses to fitness programs, supplements, and gadgets—it adds up quickly. In today’s episode, I’m breaking down where your money actually matters—and where it doesn’t. Inspired by some recent (and frustrating) healthcare expenses of my own, this episode is...

Who you surround yourself with has more influence on your life than you may realize. In this episode, I’m sharing a personal story about my daughters and how being around driven, supportive teammates shaped their experience—not just in sports, but in how they show up and pursue their goals. It’s a powerful reminder that our environment matters at every stage of life. We’ll talk about how your circ...

With Easter just around the corner, today’s episode is a special one. We’re talking about the connection between faith and running—and how your miles can become meaningful time spent with God. If you’ve ever felt like your run is more than just a workout…you’re not alone. Running can be a space for prayer, gratitude, worship, and reflection—especially in this busy season of midlife when quiet mome...

In this episode, I’m sharing why the run/walk method can be a powerful tool for runners in midlife and beyond. For years, many of us believed that being a “real runner” meant running the entire time without stopping—but that mindset can actually limit longevity in the sport. After more than a decade of endurance training and running as a 46-year-old mom, I’ve learned that sustainable running often...

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...

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 e...

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 cycl...

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...

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...

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. I...

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 weath...

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...

What if health wasn’t something you started and stopped… but something you lived ? In today’s episode, I’m reflecting on 13 years of running and fitness — from returning to movement after back-to-back pregnancies and burnout, to running my first marathon (which I swore I’d never do again), to building a lifestyle rooted in consistency, identity, and joy rather than perfection or quick fixes. We’re...