Ep 72: Food, Family, and Finding Balance- Navigating the holidays without falling off the wagon with your health

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The Fill up to Spill out Podcast

Allison Smith

73 episodes

6 days ago

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!

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Ep 72: Food, Family, and Finding Balance- Navigating the holidays without falling off the wagon with your health

The Fill up to Spill out Podcast

13 minutes 25 seconds

6 days ago

Ep 72: Food, Family, and Finding Balance- Navigating the holidays without falling off the wagon with your health

In this episode, we’re talking about how to stay aligned with your health and fitness habits through the holidays without being rigid, stressed, or overwhelmed. Think balance over perfection, consistency over all-or-nothing, and small intentional choices that help you feel your best in the busiest season of the year.

I share why keeping even a light version of your routine is so important for your mood, energy, and mental health—and why “something is better than nothing” matters more than ever.

In This Episode, We Chat About:

✨ Why balance matters more than perfection

• The holidays aren’t a six-week free-for-all, but they’re not the time for strict rules either.

• 80% consistency > 100% perfection.

• How letting go of the all-or-nothing mindset keeps you steady through the season.

✨ Staying active even when life gets busy

• Shorter runs and workouts “count”—and keep you feeling grounded.

• Making peace with modified routines and embracing “do what you can” energy.

✨ Enjoying holiday food without guilt

• The power of “anchor meals” to keep your day balanced.

• How to enjoy indulgent favorites (hello pumpkin pie!) without derailing your goals.

• Simple strategies like bringing a veggie tray, prioritizing protein, and staying hydrated.

✨ The truth about holiday wellness

• One big meal won’t ruin your progress.

• A missed workout doesn’t erase months of effort.

• Holidays are about joy, connection, and celebrating—not restriction.

✨ Resetting with your next best choice

• Practical ways to get back on track the morning after indulging.

• Embracing grace + intention rather than shame or spiraling.

✨ Using the end of the year to fuel the year ahead

• How reflecting on goals now helps you finish strong and move into 2026 with clarity.

• Why staying mindful through the holidays makes January feel much easier.

As we step into this season of family, food, celebration, and full schedules, remember: you don’t stop being who you are just because it’s the holidays. Take care of your body, protect a little time for yourself, enjoy the moments that matter, and give yourself grace along the way.

Links & Resources:

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

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ 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