The Fill up to Spill out Podcast

I don't know about you, but life has felt crazy busy this last month, so if you too are in a season of MORE, this episode is for you! This is your reminder that it’s okay to do less of the extra stuff when you are dealing with more.  It’s okay to be graceful with yourself, let some things go for a while, and choose to prioritize what’s actually important.     This last week, I was thinking of what...

On today's episode, I give you a little race training update and what I’ll be training for this spring, but we are also talking about 5 questions or things you need to consider if you are thinking about training for your 1st marathon.  Maybe you’ve tackled the ½ marathon distance and are thinking about signing up for a full marathon now.  Or maybe you’ve only run shorter distances like 5K’s an...

On this episode we are talking about self-care and making time to fill your own cup.  I recently saw a quote that said something like, “You’re not tired or burnt out because you’re doing too much.   You’re burnt out because you’re not doing enough of what makes you happy.”  And I couldn’t agree more.  Yes, we often feel tired, overwhelmed, and burnt out by all the things we have on our plate in th...

5 years ago today, I self-published my very 1st book, Transformed: My Story as a Farmer's Daughter with Big Dreams and an even Bigger God, and so today I thought I would read a little from the 2nd chapter, titled "My life as a country girl." "You can take a girl out of the country, but you can't take the country out of the girl." unknown I hope you enjoy this special ep...

Today we are talking about focusing on consistency over perfection, because it's more about building the habits and losing the all or none mindset. Nobody is perfect, or at least not all the time, so if we are focusing on perfection, we will either never start, or we will not do it when we can't do it perfectly, or we will quit when it's not producing the results we think we should be...

On today's episode, we talk about the importance of strength training and how to create a home fitness space where you will look forward to pushing play on your workouts and getting stronger. And if you’re an over 35 woman looking for a supportive community to help encourage and support you on your fitness journey this year, consider joining my free virtual Fill up to spill out community where we...

Today’s episode is all about getting started with running.  Even if you are a runner, I still think you might find value in today’s episode and maybe get some new ideas or tips to help you on your running journey, but if you are thinking of getting into running or maybe returning to running after taking years or even decades off of running, this episode is for you!    Looking for a virtual communi...

Happy New Year, friends! Today, we’re going to be talking about one of my favorite things, word of the year and goal setting.  I geek out a little bit when it comes to a new year and a fresh start, reflecting on a previous year and looking ahead to a new one.  I love choosing a word for the year that aligns with how I wish to feel and what I want to work on, starting a new planner or journal, and...

Today, I have a short message as many of you are celebrating Christmas this week and looking forward to ringing in the new year in a few days. Join me in doing a little reflection on what brought you joy this year and how can you do more of that in 2025. Make sure you check out my download of all my favorite things in 2024! https://drive.google.com/file/d/1wDO9emMYw1oJwievxtv-A3IEsLmokE8G/view?usp...

Today, I have a fun episode for you all! My favorite things from 2024... from running and fitness, books and podcasts, fueling and self-care. Enjoy listening to this longer episode on a run, walk, or drive and download my free guide if you want to have everything in one place, with links and all. Get my free download here... https://drive.google.com/file/d/1wDO9emMYw1oJwievxtv-A3IEsLmokE8G/view?us...

Today, I share my race re-cap from the Rock n Roll San Antonio 1/2 marathon last weekend. I share what went well and what could have gone better. And good news, I did accomplish my goal of finishing the race about 10 minutes faster than last year's race. I also share what it takes to train for a half marathon if you're interested in chasing that goal in 2025. Remember, that you are never too old,...

This is race week for me as I get ready to run the Rock n Roll San Antonio ½ marathon this weekend.  This will be my 4th time to run this fun race and my 17th half marathon since I started running these races back in 2013.  Today, I thought I’d share with you what I did differently this training cycle and why I feel like it’s been my best training cycle in years.  I am going into this race on Sund...

This episode airs during the week of Thanksgiving, so it's a perfect time to do an episode on gratitude. How you start your day is how you’ll live your day.  And if you start your day focusing on gratitude, you’ll be more likely to look for the good things as you go through your day.  You’ll be more at peace, you’ll be happier and kinder, and more intentional about doing things that not only bring...

We’ve got almost 6 weeks left in this year, so today I wanted to give you a little pep talk to encourage you to keep going and not quit on those goals, even if you haven't achieved them yet. What you are doing matters, even if it only matters to you.   Looking for a hype squad to chase your health and fitness goals with in 2025? Join my free Fill up to Spill out Facebook community! Fill out the fo...

As a nearly 45 year old BUSY working mom with a job that can often feel stressful, endless housework like cleaning and laundry, teenagers and their sports and activities, and ALL the things, it would be easy to put my own running and fitness goals on the back burner… but after nearly 12 years as a mother runner, I haven’t ever stopped running or training for these races, and don’t ever plan to… an...

4 years ago, I self-published my 2nd book, Fill up to spill out, because we can't pour from an empty cup. Today, I thought I would take you down a bit of a memory lane, as this book was written during the Covid 19 pandemic. So much has changed since I wrote this book, and I think it would be a very different book if I wrote it today, but the idea of filling your cup remains the same. I continue to...

When this episode comes out, it will be November 1st, which means we are in the last 60 days of the year and just weeks away from all the holidays.  Do you tend to love the holidays, or do you kind of get a little stressed out this time of year?  The holidays are supposed to be a time of joy, celebration, and togetherness, but for some people, the holidays can bring lots of stress and overwhelm.  ...

Several weeks ago, Beachbody/BODi made a huge announcement to the coaches that they would be eliminating the network side of things, meaning that there would no longer be teams or coaches as the company transitioned into affiliate marketing only. It was obviously surprising and devastating news for many, as community has always been a huge part of the fitness platform. It's taken me a few weeks to...

This week, I am traveling with my family during our Fall Break, so it got me thinking... do you tend to work out when traveling or on vacation? Or do you use this time for rest and relaxation? On today's episode, I have some questions you can ask yourself as you get ready to travel or go on vacation that will help you decide if you should run or work out while you're away from home. I hope you enj...

With only 7 weeks before Thanksgiving day, now is the perfect time to start training for your 1st Turkey Trot 5K. I love an annual tradition of running a 5K on Thanksgiving morning. I bet there is one near you or where you are traveling to for the holiday, so go ahead and sign up and recruit your family and friends to run one with you. And in today's episode, I give you 10 tips on how to train for...

It's the final 90 days of the year, and if you're looking to end the year strong and feeling amazing, get through the holidays with less stress, and start the new year excited about your health and fitness, then today's episode is just for you! I have 5 things that I think you should focus on, and if you're looking for a hype squad to do it with, join my 90 days to finish strong challenge. Fill ou...

Last week on the podcast, we talked about goals and why most people give up on them.  Today, we’re going to talk about one thing you can do to help support you on your journey if you are working towards something whether it’s a weight loss or fitness goal or maybe a business or professional goal, and that is putting yourself in the room and getting in community where you don’t feel so alone in you...

Did you know that only about 8% of people actually achieve a goal they set out to achieve? Why do you think so many people quit or simply never make it to the finish line? Here's what I think... 1. They've picked the wrong goal. 2. They're only focused on results. 3. They haven't built enough belief in themselves. 4. They're paralyzed by perfection. 5. They haven't made the...

Today's episode is all about the 3 P's that I think are important when it comes to living a happier, more fulfilling life, and those 3 P's are purpose, passion, and project. I hope you enjoy this episode, and if you do, please share it with a friend, take a screen shot and share it in your stories on social, or write a review so this podcast will reach more people like you! Thank you f...

In honor of our 22nd wedding anniversary this week, I share the story of our running journey and how my husband inspired me to run my 1st marathon in 2016. I am who I am today because of running and my husband who got me into running half marathons and marathons as a mother runner, who has always encouraged me to do hard things, to never give up, and to live life to the fullest. Cheers to 22 years...