The Fill up to Spill out Podcast

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 organiz...

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’...

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...

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, hydra...

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...

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...

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’v...

As we know, running has lots of seasons or training cycles as we like to call them when we are runners who don’t just run for fitness, but train for longer races and goals.  There is a time to focus on strength training, muscle gain and fat loss, base building, peek training for races, and then recovery.  Since summer is usually hot, especially down here in the south, it is often a great time to f...

If you feel like summer running is hard and you suddenly feel like you’re out of shape, this is very normal.  In today’s episode, I’m breaking down what’s really happening when we run in the heat, why your runs feel tougher, and how to adjust your hydration, fueling, mindset, and focus to stay strong and fit all summer long.    Let's be friends on instagram @filluptospillout Thank you so much...

As we are wrapping up this month of May, I wanted to come on here and give you a little ½ marathon race recap since I ran the 10th Annual Badass Texas ½ marathon in Waco, TX last weekend.  It was by far the most difficult race course I have ever run, and the hot weather made it extra challenging. As I am just a few weeks away from my goal race, Grandma's marathon, today I take you down a bit of a...

As a slower runner, or really just an average runner, these last couple of long runs got me thinking about all the things that us 5-7 hour marathoners have to deal with that faster runners don’t.  Yes, we are running the same miles over the same course, but the difference between spending 3 or 4 hours on your feet versus 5-7 hours can be vastly different.  Slower paces don’t necessarily mean less...

Are You a Midlife Mom in the Chaos of “Maycember”? If you’re in the final countdown to summer break and feeling like May is just as crazy as December (minus the holiday cheer), you’re not alone! Welcome to “Maycember”—that wild stretch of the school year filled with: • Banquets, proms, and parties • Standardized testing and tryouts • Field trips and graduations • Mother’s Day and various appreciat...

Hi friends and welcome back to this BONUS episode of the podcast.  Today, I wanted to do a special episode to acknowledge Mother’s Day and celebrate moms who run.  Whether you’re a new mom, seasoned mom, step mom, dog mom, or maybe not a mom but celebrating your own mom, I want you to feel welcome today and every week on this podcast.  My passion continues to be about empowering midlife busy women...

Over the years, I’ve tracked all kinds of things when it comes to my running and fitness.  I’ve tracked my weight, body measurements, runs, total mileage, workouts and the amount of weight I’m lifting, how many books I read each year, gratitude lists etc., and what I’ve learned is that what you don’t track or measure, you can’t manage.  And what you don’t manage, you don’t improve.  It’s not about...

Do you ever feel like you’re doing all the right things, and the number on the scale won’t budge? Are you tempted to try the latest weight loss trends like shots, pills, shakes, powders, or potions, but are worried about the cost, side effects, long-term risks?  Or maybe you’re just skeptical that they won’t work in the long run?     You are not alone, and as a woman in my midseason of life, I can...

Are you getting in your own way when it comes to your running, fitness, and health goals?  This week, we’re talking about self-sabotage- those sneaky little ways we talk ourselves out of making progress.  Skipping workouts, making excuses, justifying our unhealthy habits, or falling into the all or nothing trap… Sound familiar?  You’re not alone.  In this episode, I’m breaking down: How to recogni...

Most people think running is just about exercise, a way to burn calories or log miles (or even a form of punishment!), but if you are a runner, you KNOW it is about SO much more than that.  It’s about sanity, self-care, and showing up for yourself.  It’s where we solve life’s problems one mile at a time.  So today, we’re talking about ALL the ways running is SO much more than just a workout.  Conn...

Are you currently in the middle of marathon training and it’s starting to feel like a second job?  Early mornings, longs runs, finding time for strength training and fueling, sore legs and a tired body?  All of this on top of an already busy middle season of life filled with work, motherhood, and a home to maintain?!  You are not alone!   In this episode, we’re diving into some different ways that...

If you’ve ever felt like you’re grinding through workouts without seeing much progress, or you’re stuck in a cycle of running, strength training, and eating mostly healthy but not getting the results you’re hoping for, this episode is for you!   Today, we’re diving into a topic that can truly transform the way you approach your running, fitness, and overall health.  The difference between working...

Last weekend, I ran the GOVX San Diego 1/2 Marathon with friends, so today, I'm doing a little race recap and sharing some tips for destination races, meaning you have to fly or drive lots of hours to get to your race. This race was about SO much more than another medal to hang on my wall. It was about no regrets in 2025.  It was about flying ALL by myself for the 1st time at the age of 45! (I...

You’ve signed up for the big race and you’ve done the hard work of training for it, but when it comes to race day, you wonder if you need family or friends there to cheer you on.  Whether you’re getting ready for your 1st race, or you’re running your 50th, this episode will give you some things to think about when it comes to the crowd factor on race day.  Interested in joining my free Facebook co...

Do you love running and sometimes wonder if your kids will love it too?  Do you dream of running and working out with your teenagers someday?  Then this episode is for you.   Running with your kids definitely brings a lot of feelings of pride and joy, but I suppose can also bring some challenges as well, especially if you are someone who is used to running solo and still has some serious running g...

When I returned to running in my early 30’s and started training for ½ marathons and marathons, I made a lot of mistakes as a runner.  I’m actually pretty surprised that I have been able to continue running so consistently for 12 years when I think about all the things I did wrong.  So, in today’s episode, I’m sharing my top 5 mistakes I used to make as a runner in my 30’s that I no longer do in m...

Ever wonder how busy runners stay so consistent?  In today’s episode I’ll be sharing my Sunday Reset Routine as an over 40 mother runner- how I plan my runs, workouts, fueling, and balance work and mom life so I can crush my week ahead.  If you too are a busy mother runner like me trying to fit it all in, or if you are new to running and fitness and looking for tips to set your week up for success...

Today I wanted to explore the topic - Are we, as a society, getting healthier or not?  When you look at ALL the advancements when it comes to medicine, technology, and information at our finger tips, do you think we’ve made progress when it comes to health and wellness in our society, or are we falling behind? And as someone who has worked in healthcare for 23 years, what I have observed is that w...