The Fill up to Spill out Podcast
By Allison Smith
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Category: Health & Fitness
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Episodes: 99
Description
Welcome to The Fill up to Spill out Podcast for ALL things running, fitness, and filling your cup in this busy middle season of life!
I’m Allison Smith, a family nurse practitioner by day and over 40 mother runner, podcaster, and writer in my extra hours who is passionate about this idea that we can’t pour from an empty cup. We must fill up to spill out! Each week, we dive into real-life tips on running, strength training, nutrition, and self-care for busy mid-life women looking for inspiration and encouragement to live healthy, fit, and fulfilling lives. Happy running, friends!
| Episode | Date |
|---|---|
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Ep: 98: The Midlife Health Advice I Wish I Had Time to Give All My Patients
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May 22, 2026 |
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Ep 97: Why Moms and Women in helping professions need running the most
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May 15, 2026 |
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Ep: 96: The kind of Mom I became when I started prioritizing running and self-care
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May 08, 2026 |
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Ep 95: The 6-Month Countdown: Training for the New York City Marathon with a Purpose
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May 01, 2026 |
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Ep 94: You Can’t Optimize What You’re Not Doing Consistently, The truth about why your nutrition and fitness isn’t “working” in midlife
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Apr 24, 2026 |
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Ep 93: Where Should You Spend Your Money on Health & Fitness in Midlife?
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Apr 17, 2026 |
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Ep: 92 Who You Surround Yourself With Matters — How Your Circle Impacts Your Goals
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Apr 10, 2026 |
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Ep: 91: Faith and Running, Practical Ways to Bring Your Faith Into Your Running Journey
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Apr 03, 2026 |
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Ep: 90: Why the Run/Walk Method Is a Great Way to Keep Running in Midlife and Beyond
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Mar 27, 2026 |
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Ep 89: From 9 Minute Miles to 12 Minute Miles — What I’ve Learned in Over a Decade of Running as a Midlife Runner
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Mar 20, 2026 |
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Ep 88: Surprise, I’m Running the NYC Marathon
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Mar 13, 2026 |
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Ep: 87: Spring Training Has Begun — An Update on Life and Running Plans for 2026
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Mar 06, 2026 |
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Ep 86: How to Use AI to Improve Your Health and Fitness in Midlife
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Feb 27, 2026 |
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Ep. 85: Own your morning: Creating a morning routine that works for you
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Feb 20, 2026 |
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Ep 84: From Winter Slump to Spring Stride – How to Create Momentum in February
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Feb 13, 2026 |
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Ep. 83: Fill your cup February, how self-care can help you survive the winter blues
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Feb 06, 2026 |
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Ep 82: Why 46 Feels Better Than 26 – A Birthday Reflection on Running and Life
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Jan 30, 2026 |
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Ep 81: A Healthy Lifestyle Has No Finish Line – How to Build Habits That Last
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Jan 23, 2026 |
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Ep 80: 1000 Miles in 2025 — How I Achieved It and Everything I Learned Chasing This Big Goal
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Jan 16, 2026 |
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Ep 79: Training with intention: Letting your word of the year guide your running and fitness goals for 2026
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Jan 09, 2026 |
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Ep 78: A word of the year workshop for 2026
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Jan 02, 2026 |
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Ep 77: An end of the year running and life audit with my very 1st guest, my oldest daughter, Avery
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Dec 26, 2025 |
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Ep. 76: Why the half marathon is the perfect race to train for, plus my College Station ½ marathon race recap
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Dec 19, 2025 |
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Ep 75: My favorite things from 2025, from running to podcasts, books, and beyond!
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Dec 12, 2025 |
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Ep 74: Your environment shapes your health: How where you live and who you surround yourself with impacts your fitness journey
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Dec 05, 2025 |
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Ep 73: A runner’s guide to gratitude
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Nov 28, 2025 |
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Ep 72: Food, Family, and Finding Balance- Navigating the holidays without falling off the wagon with your health
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Nov 21, 2025 |
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Ep 71: BONUS Celebrating Nurse Practitioner Week, and what does a NP do?
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Nov 15, 2025 |
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Ep 70: Self-care in Busy Seasons, 10 ways to fill your up cup during the Holidays
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Nov 14, 2025 |
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Ep 69: Your pre-holiday reset, realigning with your goals before the end of the year
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Nov 07, 2025 |
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Ep 68: Spooky running, health, and fitness myths debunked on Halloween
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Oct 31, 2025 |
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Ep 67: Being alone filled my cup and was just what I needed, and maybe it's what you need too!
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Oct 24, 2025 |
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Ep 66: Why protein is having a moment- and why midlife women can’t ignore it
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Oct 17, 2025 |
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Ep 65: Perimenopause 101: Common symptoms and what you can do about them
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Oct 10, 2025 |
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Ep 64: Some REAL TALK and 5 ways you can reframe your mindset when you have those thoughts of not being "good enough"
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Oct 03, 2025 |
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Ep 63: Why muscle is KING for women over 40
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Sep 26, 2025 |
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Ep 62: Are GLP1's the answer to weight loss? My thoughts as a nurse practitioner in family medicine
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Sep 19, 2025 |
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Ep 61: How to lose fat as an over 40 runner: A deeper dive into my own DEXA fit scan results and how I plan to improve my score from a C+ to an A
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Sep 12, 2025 |
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Ep 60: If you were born in 1980, it's time for your colonoscopy and SO much more!
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Sep 05, 2025 |
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Ep 59: Why Fall is a great season for running and training for your next race
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Aug 29, 2025 |
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Ep 58: Some REAL talk plus 5 micro-habits you can do each day to manage your home and fall back into a routine that serves you
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Aug 22, 2025 |
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Ep 57: Happy 1st Birthday to the Fill up to Spill out Podcast
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Aug 15, 2025 |
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Ep 56: How to protect your running and workout time when life gets busy
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Aug 08, 2025 |
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Ep 55: 5 things you can do to get ready for back to school in this busy middle season of life
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Aug 01, 2025 |
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Ep 54: Why Strength training and mobility are so important for women over 40, whether you’re a runner or not
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Jul 25, 2025 |
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Ep 53: Summer Nutrition: Simple meals on repeat that fuel my runs and feed my family
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Jul 18, 2025 |
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Ep 52: What happens when you have too many goals in this busy middle season of life?
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Jul 11, 2025 |
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Ep 51: 6 Things I've loved in the 1st 6 months of 2025
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Jul 04, 2025 |
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Ep 50: Grandma's Marathon Race Recap
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Jun 27, 2025 |
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Ep 49: Travel tips for summer, races, and beyond!
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Jun 20, 2025 |
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Ep 48: How you can use summer to improve your running and fitness in the Fall
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Jun 13, 2025 |
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Ep 47: Summer running and nutrition, what changes in the heat!
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Jun 06, 2025 |
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Ep 46: Badass Texas 1/2 marathon race recap and goals for Grandma's Marathon
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May 30, 2025 |
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Ep 45: 10 things that 5-7 hour marathoners have to think about that faster runners don't
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May 23, 2025 |
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Ep 44: We don't all have the same 24 hours: How to prioritize what matters
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May 16, 2025 |
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Ep. 43 BONUS Miles through motherhood: What running teaches us about being a mom
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May 11, 2025 |
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Episode 42: Knowledge is power! Know your numbers when it comes to your health and fitness
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May 09, 2025 |
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Episode 41: Why is it SO hard to lose weight?
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May 02, 2025 |
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Episode 40: Self-Sabotage when it comes to running, fitness, and health
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Apr 25, 2025 |
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Episode 39: Running isn't just about exercise, it's about SO much more!
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Apr 18, 2025 |
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Episode 38: 5 ways to make Marathon Training more fun!
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Apr 11, 2025 |
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Episode 37: Are you working IN your running or ON your running?
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Apr 04, 2025 |
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Episode 36: Race Recap for the San Diego 1/2 Marathon
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Mar 28, 2025 |
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Episode 35: The crowd factor: Do you need family or friends at your race?
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Mar 21, 2025 |
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Episode 34: Running with your kids: When you reach the season of life that your kids want to run with you
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Mar 14, 2025 |
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Episode 33: My top 5 mistakes I used to make as a runner in my 30's that I no longer do in my 40's
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Mar 07, 2025 |
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Episode 32: Sunday Reset for Runners over 40. How I plan my week for marathon training, work, and mom life.
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Feb 28, 2025 |
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Episode 31: Are we as a society getting healthier or not? My thoughts as a Family Nurse Practitioner
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Feb 21, 2025 |
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Episode 30: It's okay to do less when you're dealing with more as a busy midseason mom
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Feb 14, 2025 |
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Episode 29: Spring Marathon training update and 5 things to consider before signing up for a marathon
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Feb 07, 2025 |
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Episode 28: Make time to fill your own cup
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Jan 31, 2025 |
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Episode 27: Bonus! Happy 5 year birthday to my 1st book!
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Jan 25, 2025 |
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Episode 26: Consistency over perfection
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Jan 24, 2025 |
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Episode 25: How to create a home fitness space
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Jan 17, 2025 |
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Episode 24: How to get started with running
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Jan 10, 2025 |
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Episode 23: Word of the year and goal planning for 2025
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Jan 03, 2025 |
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Episode 22: An end of the year message from Allison
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Dec 27, 2024 |
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Episode 21: My favorite things in 2024 when it came to running, fitness, and self-care.
|
Dec 20, 2024 |
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Episode 20: Rock n Roll San Antonio race re-cap and more
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Dec 13, 2024 |
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Episode 19: Why I hired a run coach in my 40's
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Dec 06, 2024 |
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Episode 18: Gratitude
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Nov 29, 2024 |
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Episode 17: Keep going! An end of the year Pep Talk
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Nov 22, 2024 |
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Episode 16: How to make time for running and fitness as a busy working mom
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Nov 15, 2024 |
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Episode 15: Happy 4th birthday to Fill up to Spill out
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Nov 08, 2024 |
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Episode 14: How to stress less during the holiday season!
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Nov 01, 2024 |
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Episode 13: Sometimes good things are for a reason and a season, BODi update
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Oct 25, 2024 |
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Episode 12: Should you work out on vacation?
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Oct 18, 2024 |
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Episode 11: How to train for your 1st Turkey Trot
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Oct 11, 2024 |
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Episode 10: 90 days to finish strong!
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Oct 04, 2024 |
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Episode 9: Get in the room and find community!
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Sep 27, 2024 |
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Episode 8: Why you shouldn't quit your goals
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Sep 20, 2024 |
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Episode 7: The 3 P's to living a happier life
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Sep 13, 2024 |
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Episode 6: How my husband inspired me to run my 1st marathon
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Sep 06, 2024 |
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Episode 5: 8 tips on how to hack your motivation
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Aug 30, 2024 |
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Episode 4: BONUS, what I'm doing differently this training cycle
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Aug 23, 2024 |
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Episode 3: My top 3 tips to stay healthy and fit as a busy mom
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Aug 23, 2024 |
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Episode 2: Morning routine and why it's important
|
Aug 16, 2024 |
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Episode 1: My Fill up to Spill out Story
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Aug 16, 2024 |
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Welcome to Fill up to Spill out
|
Aug 04, 2024 |