The Fill up to Spill out Podcast

In this episode, I’m sharing the story behind a goal that took me over a decade to reach: running 1,000 miles in a single year . From juggling work, motherhood, injuries, and midlife changes to training for multiple races, this journey was anything but perfect — but it was incredibly meaningful. I break down how I structured my year, what worked (and what didn’t), and the powerful lessons I learne...

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: •...

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,...

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 j...

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 tra...

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...

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...

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 t...

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...

In today’s bonus episode , I’m celebrating Nurse Practitioner Week by shining a light on what nurse practitioners actually do in the healthcare space. If you’ve ever wondered what an NP is, how we’re trained, or how our role differs from a doctor or a physician assistant — this episode will help you understand the important part nurse practitioners play in today’s healthcare system. With over 385,...

Okay, friends — the holidays are almost here, and if you’re like me, your calendar is already filling up fast. Between work, your kids’ activities, shopping, decorating, wrapping, cooking, and trying to make all the magic happen, it’s a lot. And it’s so easy to forget about yourself in the middle of it all. But here’s your reminder: when you’re constantly pouring out to others, you eventually run...

As moms and women in this busy middle season of life, it’s easy to lose sight of the goals we set at the start of the year. The holidays are around the corner, and between the chaos, the cookies, and the dark evenings, it can feel tempting to just hit pause until January. But today, we’re talking about how to hit reset instead — to realign with your goals, remember your “why,” and finish 2025 stro...

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...

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 wo...

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...

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:...

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 w...

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 b...

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 on...

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 weig...

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...

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,...

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...

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, coura...

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...