Artificial intelligence is everywhere right now, and whether you love it, fear it, or fall somewhere in between, it’s becoming a powerful tool that can support your health and fitness goals. In this episode, I’m sharing how busy midlife women can use AI as a personal assistant for meal planning, workout structure, routines, and overall organization—without losing the human connection and intuition that matters most. AI isn’t here to replace your effort or expertise, but it can help simplify decision-making, reduce mental fatigue, and give you ideas so you can stay consistent in this full and busy season of life.

What You’ll Learn in This Episode:

• Why AI can be a helpful tool—but not a replacement—for your health, fitness, and medical care

• How AI can create personalized meal plans, grocery lists, and high-protein nutrition ideas

• Ways to use AI to build running plans, strength routines, and healthy habits

• How AI can help you create sustainable morning and evening routines

• The best AI-powered apps and tools to support your running, training, and recovery

• Why your intuition, lived experience, and human connection still matter most

Key Reminder:

AI can support your journey—but it can’t run the miles, cook the meals, or replace your intuition. Think of it as a helpful assistant, not the driver. You are still in charge of your goals, your body, and your life.

Links & Resources:

⭐ 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

Can you believe we’re already at 85 episodes? What started as messy action (with the microphone accidentally off!) has grown into something I truly love. And interestingly enough, my most downloaded episode of all time is still Episode 2: Morning Routine and Why It’s Important. So today, we’re revisiting that topic with an updated, more refined, and very real look at what morning routines can look like in this season of life.

In this episode, I’m breaking down how to create a morning routine that works for YOU — not one that looks good on Instagram, not one that works for someone else’s life, but one that supports your goals, responsibilities, and current season.

We talk about:

• Naming your current season and how your mornings feel

• Defining what your ideal morning looks like

• Identifying your “why” for waking up earlier

• Preparing the night before for success

• Following through when the alarm goes off (5-4-3-2-1 blast off!)

• Starting small, tracking progress, and habit stacking

• Reassessing your routine as life changes

I also share how my own mornings have evolved over the years — from writing books at 4:30am with little kids at home, to navigating early powerlifting practices, busy teen schedules, and demanding jobs. This season looks different, and that’s okay. Morning routines should change as we change.

We also touch on a few favorite resources if you need extra motivation:

• The Miracle Morning by Hal Elrod

• The 5 Second Rule by Mel Robbins

• Atomic Habits by James Clear

At the end of the day, when you win the morning, you win the day. But only if it’s a routine that energizes you, supports your goals, and fits your real life.

If you’d like help building your own rockstar morning routine that works for YOU, grab this free PDF.

https://drive.google.com/file/d/1F8eKf5dKeUvZwUFZLhuuJ5IbKPePBy0t/view?usp=drivesdk

Thank you for listening!

~Allison

Feeling a little “blah” after January? You’re not alone. In today’s episode, I’m getting honest about how my own January didn’t go as planned – lower mileage, missed goals, sickness, storms, and a whole lot of life happening. If the start of your year has felt more like survival than success, this episode is for you.

We’re talking all about why February is the perfect month to reset and rebuild. Instead of viewing it as a cold, boring, throwaway month, I’m challenging you to see it as a powerful momentum month – a bridge between winter slump and spring goals.

I break down what momentum really is (hint: not perfection or big dramatic changes) and why small, consistent wins are the key to getting back on track. Whether you need momentum in your workouts, nutrition, home life, relationships, or personal goals, this episode will help you choose ONE focus area and start stacking small habits that lead to big results.

You’ll hear practical tips for rebuilding routines, creating systems that support your goals, and using February intentionally so you can head into spring feeling aligned, strong, and confident.

Spring success starts with winter habits – and it starts right now.

Let’s get to moving!

Links & Resources:

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