by Allison Smith
Welcome to The Fill up to Spill out Podcast A show for busy midlife moms who are looking to level up when it comes to running, fitness, and personal growth. I’m Allison Smith, a family nurse practitioner, over 40 mother runner, podcaster, and writer who is passionate about this idea that we can’t pour from an empty cup. We must fill up to spill out! Thank you for being here 🩷
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Publishing Since
8/4/2024
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June 19, 2026
<p>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.</p><p><br></p><p>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 stacking, designing your environment for success, and why small actions repeated consistently can lead to remarkable results over time.</p><p><br></p><p>Whether you’re training for a race, working on your health, pursuing a big goal, or simply trying to become the person you want to be, this conversation will help you rethink the role your daily habits play in shaping your future.</p><p><br></p><p><strong>In this episode, you’ll learn:</strong></p><p><br></p><ul><li>Why true behavior change starts with identity change</li><li>The difference between goals and systems</li><li>How habits compound over time to create lasting results</li><li>Practical ways to make healthy habits easier and bad habits harder</li><li>The power of habit stacking and designing your environment for success</li><li>Why community and accountability matter when building new habits</li></ul><p><br></p><p><strong>Key reminder from the episode:</strong></p><p>“Every action you take is a vote for the type of person you wish to become.”</p><p><br></p><p><strong>Challenge for the week:</strong></p><p>Choose one habit you’d like to strengthen this summer. Then ask yourself: What systems can I put in place to make that habit easier and more obvious?</p><p><br></p><p>If you enjoyed this episode, be sure to share it with a friend and join us next week as we continue the Summer Growth Series with another book that has shaped my journey through running, motherhood, and life.</p><p><br></p><p><strong>Links & Resources:</strong></p><p>⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer</p><p><a href="https://fundraisers.hakuapp.com/filluptospillout">https://fundraisers.hakuapp.com/filluptospillout</a></p><p><br></p><p> ⭐Join my FREE Fill up to Spill out fitness community <a href="https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link"><u>https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link</u></a></p><p><br></p><p>⭐️ My BODi affiliate link </p><p><a href="https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1">https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1</a></p><p>Use code <strong>ALLISONS8BODI to save an extra 15%</strong></p><p><br></p><p>⭐️ Let’s connect on instagram!</p><p><a href="https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr">https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr</a></p><p><br></p><p>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!</p><p><br></p><p>Thanks for listening!</p><p>~Allison </p><p><br></p>
June 12, 2026
<p>Welcome to the first episode of our Summer Growth Series!</p><p><br></p><p>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.</p><p><br></p><p>In this episode, I share how discovering personal development books during a busy season of motherhood opened the door to growth, helped me find my voice, and ultimately inspired me to start this podcast. I also talk about why mindset is the area I’m focusing on most as I prepare for marathon training, navigate perimenopause, and savor this season with my family.</p><p><br></p><p>Over the next several weeks, we’ll dive into books like Atomic Habits, Take Back Your Time, Dream Big, The 5 Second Rule, The Lazy Genius Way, and more, exploring practical lessons that can help you become healthier, happier, and more fulfilled in this busy middle season of life.</p><p><br></p><p>Whether you’re working toward a big goal, feeling stuck, or simply looking for some encouragement, I hope you’ll join me for this summer journey of growth.</p><p><br></p><p><strong>In this episode, you’ll learn:</strong></p><p><br></p><ul><li>Why personal development books have played such a significant role in my journey</li><li>How mindset impacts our goals, habits, and health</li><li>Why I’m revisiting these books as I prepare for NYC Marathon training</li><li>What you can expect from this summer podcast series</li></ul><p><br> ⭐Join my FREE Fill up to Spill out fitness community <a href="https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link"><u>https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link</u></a></p><p><br></p><p>⭐️ My BODi affiliate link </p><p><a href="https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1">https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1</a></p><p>Use code <strong>ALLISONS8BODI to save an extra 15%</strong></p><p><br></p><p>⭐️ Let’s connect on instagram!</p><p><a href="https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr">https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr</a></p><p><br></p><p>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!</p><p><br></p><p>Thanks for listening!</p><p>~Allison </p><p><br></p>
June 5, 2026
<p>Today we’re celebrating a huge milestone—100 episodes of The Fill Up to Spill Out Podcast!</p><p><br></p><p>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 prioritizing yourself for 100 days, small actions repeated consistently can create remarkable results.</p><p><br></p><p>We’ll talk about:</p><p><br></p><ul><li>Why most people quit before they see results</li><li>The power of the compound effect in health, fitness, and life</li><li>How consistency builds confidence, identity, and momentum</li><li>What marathon training teaches us about long-term success</li><li>Why the person you become matters more than the goal itself</li></ul><p><br></p><p>As we celebrate this milestone together, I want to challenge you to choose your own “100” and commit to showing up one day, one mile, one rep, or one step at a time.</p><p><br></p><p>Thank you for being part of this journey and helping me reach 100 episodes. Here’s to the next 100!</p><p><br></p><p><strong>Links & Resources:</strong></p><p>⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer</p><p><a href="https://fundraisers.hakuapp.com/filluptospillout">https://fundraisers.hakuapp.com/filluptospillout</a></p><p><br></p><p> ⭐Join my FREE Fill up to Spill out fitness community <a href="https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link"><u>https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link</u></a></p><p><br></p><p>⭐️ My BODi affiliate link </p><p><a href="https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1">https://shop.bodi.com/?code=socialladder_affiliate&ambassadorID=76c2732d-fd92-47c6-b629-1036f38a36e1</a></p><p>Use code <strong>ALLISONS8BODI to save an extra 15%</strong></p><p><br></p><p>⭐️ Let’s connect on instagram!</p><p><a href="https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr">https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr</a></p><p><br></p><p>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!</p><p><br></p><p>Thanks for listening!</p><p>~Allison </p><p><br></p>
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Welcome to The Fill up to Spill out Podcast A show for busy midlife moms who are looking to level up when it comes to running, fitness, and personal growth.
I’m Allison Smith, a family nurse practitioner, over 40 mother runner, podcaster, and writer who is passionate about this idea that we can’t pour from an empty cup.
We must fill up to spill out! Thank you for being here 🩷
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