Who you surround yourself with has more influence on your life than you may realize.

In this episode, I’m sharing a personal story about my daughters and how being around driven, supportive teammates shaped their experience—not just in sports, but in how they show up and pursue their goals. It’s a powerful reminder that our environment matters at every stage of life.

We’ll talk about how your circle—whether it’s friends, family, coworkers, or even online communities—can either energize and support your goals… or quietly hold you back.

You’ll learn:

• Why your environment plays a key role in your consistency and growth

• The three types of people in your circle: expanders, supporters, and subtractors

• How to recognize who is influencing your mindset and habits

• Practical ways to be more intentional about the people and communities you surround yourself with

If you’ve ever felt motivated after being around certain people—or completely drained after others—this episode will help you understand why.

Remember: you don’t rise to your goals, you fall to the level of your environment. So if you’re working toward something meaningful, it may be time to take a closer look at your circle.

As always, I’m rooting for you. Don’t forget to fill your own cup today. 💛

⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer

https://fundraisers.hakuapp.com/filluptospillout

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!

Thanks for listening!

~Allison

With Easter just around the corner, today’s episode is a special one. We’re talking about the connection between faith and running—and how your miles can become meaningful time spent with God.

If you’ve ever felt like your run is more than just a workout…you’re not alone. Running can be a space for prayer, gratitude, worship, and reflection—especially in this busy season of midlife when quiet moments can be hard to find.

In this episode, I’m sharing how my faith and running journey have grown together over the years, along with simple, practical ways you can invite God into your runs.

✨ In this episode, we talk about:

• How running can become your alone time with God

• Turning your miles into prayer, worship, and gratitude

• Lessons running teaches us about faith, endurance, and trust

• Using scripture and mantras to stay strong through hard miles

• Simple ways to incorporate faith into your weekly runs

Whether you’re running fast, walking, or just getting started again, God is with you in every mile—even the hard and messy ones.

This week, try inviting Him into your run…you might be surprised what changes.

Happy Easter, and happy running 💛

Links & Resources:

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer

https://fundraisers.hakuapp.com/filluptospillout

⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

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!

Thanks for listening!

~Allison

In this episode, I’m sharing why the run/walk method can be a powerful tool for runners in midlife and beyond. For years, many of us believed that being a “real runner” meant running the entire time without stopping—but that mindset can actually limit longevity in the sport.

After more than a decade of endurance training and running as a 46-year-old mom, I’ve learned that sustainable running often means slowing down, embracing easy miles, and sometimes adding walk breaks. The run/walk method—popularized by coach and Olympian Jeff Galloway—uses structured intervals of running and walking to reduce fatigue, prevent injuries, and make running feel more doable and enjoyable.

In this episode, I explain how the run/walk method works, why it’s especially helpful in midlife, and how you can use it whether you’re a beginner, returning from injury, training for a race, or simply wanting to run for life. I also share simple ways to get started, how to structure your intervals, and why taking walk breaks doesn’t make you any less of a runner.

If your goal is longevity, enjoyment, and staying active for years to come, this episode is a reminder that running doesn’t have to look a certain way. Every pace and every runner belongs.

What you’ll learn in this episode:

• What the run/walk method is and how it works

• Why it’s an effective strategy for midlife runners

• How walk breaks can reduce injury risk and improve endurance

• Ways to use run/walk during training runs and races

• Simple tips for getting started or returning to running

Remember: you’re still a runner if you take walk breaks. What matters most is that you keep showing up, lacing up your shoes, and finding joy in the journey.

Links & Resources:

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer

https://fundraisers.hakuapp.com/filluptospillout

⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

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!

Thanks for listening!

~Allison