A Year For Acceptance

Happy January! It’s crazy that we’re already starting a new year, and yet at the same time I’m definitely ready for it. 2025 went by both incredibly fast and painfully slow for me. Nick and I moved across the country to LA, away from friends and family and the place we both grew up. This was both a hard and fun adventure, and I can’t believe we’ve already been here for a full year. We experienced many highs this year including running our first marathon, going to some great concerts, seeing lots of movies, meeting new friends at the dog park, and showing friends and family who visited around our new neighborhood. We also experienced some tough lows that brought us closer as a family.

This year was also an adjustment for me physically. I went through some health challenges and even though I trained for a marathon, I ran the least amount of miles I have in about 15 years. I experienced some body shifts that were healthy and normal, but also stressful and uncomfortable. If you can relate, you might be feeling like you need to set a New Year’s resolution to lose weight or change your body. Instead of falling into the “new year, new me” trap of setting goals based on changing myself, my goal is for 2026 is to practice acceptance.

New Years tends to create this pressure to make drastic life changes and completely overhaul how you look, eat, exercise, and live. This often leads people to set lofty goals or attempt to follow strict trends (looking at you Whole30 👀). While I think it’s great to focus on making changes that support a healthy lifestyle, most of the approaches that are geared towards New Years resolutions are unsustainable, leading people to lapse back into old behaviors after just a few weeks.

Not only do you not need to drastically change anything about yourself, but doing so abruptly and in a restrictive way just doesn’t work. We can use the New Year as a motivator for making changes, but we have to do so in a way that allows us to make changes that will last. I find it more motivating to set goals that aren’t pass/fail because they can’t be measured. Most importantly, I don’t want to set goals around changing myself. I feel like this leads us to frame them in a way that is negative, implying that we need to lose weight or we need to cut out dessert otherwise we failed. Don’t get me wrong, I’m all for setting intentions and goals for the New Year. I just don’t love the rhetoric around New Years that makes us all feel like we need to do everything differently.

Instead, I want to challenge myself to love and appreciate my body regardless of how it looks. I want to prioritize eating in a way that allows me to feel my best and be present. I want to try new forms of movement aside from running and moving because it’s fun and feels good rather than to change my body. I mentioned in my weekly newsletter that for the last couple of years, I’ve come up with a word or phrase of the year that I can use a guiding light throughout the year. My phrase for 2026 is practice acceptance. This reminds me to let go of needing to control things or have things go exactly as I planned, and just be in the moment. It reminds me to accept my body as it is, accept the people in my life as they are, or accept when my body says it need something (like food) or doesn’t need something (like movement).

So as we head into the New Year, I challenge you to come up with some goals or intentions that aren’t about changing your body. Try setting goals that are framed in a more positive way or even coming up with a word or phrase that can guide you this year. Change happens over a long period of time, not in the 24 hour period between December 31st to January 1st. Give yourself grace and know that whether nothing changes or everything changes in 2026, you’ll have so much to reflect back on and appreciate one year from now.

In today’s newsletter:

• Recipe highlight 🥘 - For the last couple of years on New Years, Nick and I have a tradition of making jambalaya. It’s such a tasty one pot meal that comes together quickly, and is loaded with flavor. I wanted to share that recipe with you so you can try it for yourself!

• Quick tip 💡- Since it is New Years, I wanted to share some resolutions around health and wellness that might be more constructive and less restrictive than ones you’ve been seeing on social media.

• Rapid fire thoughts 🔥 - Despite the business of the holiday season, December saw some great races. Read on for the latest on everything in the running world!

Fueling Forward Announcements

Our schedule is filling up already for the upcoming year, so if you have any interest in working with us, here are some of the options we have for 2026!

• High School Nutrition Boot Camp - This 4 week program for high school runners will help you build a fueling plan for the upcoming track season. There are 2 days left to sign up for the January session, which will begin next week the week of January 5th. You can sign up HERE!

• Marathon Group Nutrition Coaching Program - If you’re running a spring marathon (April-June), this program is designed for you! Over 12 weekly sessions, we’ll cover everything from day to day fueling through fueling for the race itself. The spring marathon session will start at the end of January, so if you’re interested be sure to sign up for the waitlist HERE and be the first to know when registration opens!

• 1:1 Nutrition Coaching - This is a great option for anyone looking for a more personalized approach. If you have specific health concerns, struggle with your relationship with food, or need more support, we offer 1:1 coaching for athletes and active individuals at all levels. Fill out an application today before spots fill up!

Recipe Highlight - One pan jambalaya

I was introduced to jambalaya by my teammate, Cory McGee, who is from Mississippi. She would make jambalaya every year at team training camps, and it was truly one of the best meals I would have all year. It’s so flavorful and so good that I assumed it was really complicated to make, but it turns out it’s just a one pot rice dish that has protein and veggies, and is shockingly easy.

It makes a huge batch and is so incredibly good for leftovers. If you want to try some new flavors in your household this year, this recipe is for you!

Here are some nutritional highlights of this recipe:

1. Chicken and sausage - Yes, it uses 2 kinds of meat which means it has a solid dose of protein to help promote muscle repair and recovery, and to keep you feeling full. These also give you a good amount of B vitamins and iron, important for red blood cell health and oxygen carrying capacity.

2. Green bell pepper - Bell peppers are one of my favorite veggies. Fun fact, bell peppers actually have more vitamin C than many fruits! They’re also a great source of vitamin K, fiber, and antioxidants, which support your immune health, digestion, and reduce inflammation.

3. Rice - A naturally gluten free grain, rice is one of my favorite sources of carbohydrates for runners. The recipe cooks the rice with the other ingredients, allowing it to absorb the water soluble nutrients. White rice tends to get a bad rap for being a “high glycemic index” carb, but keep in mind that only happens when you eat it by itself. In this recipe, it’s combed with fat, fiber and protein, all of which slow down the blood sugar spike.

I typically find andouille sausage at Whole Foods in the pre-cooked sausage section, and I use 1-2 serrano peppers or jalapeños to add some spice. I also like to use chicken bone broth instead of just chicken broth to add more protein and nutrients.

This is a great recipe to make for a big group of people, or to use as leftovers throughout the week for lunches or dinners. You can even make a double batch and freeze leftovers to have an emergency stash of homemade meals on hand when things get busy.

If you make this recipe, be sure to share it on Instagram and tag @fueling_forward or respond to this email and let me know what you think!

Want more than one recipe per month? Upgrade today to the Sunday Brunch Club to get recipes like this every Sunday morning. You can sign up for free today and get a 2 week free trial!

Quick Tip

With the pressure to set goals for the New Year, many people target health and wellness. Setting goals can be a powerful tool, but it’s important to make sure you’re setting goals that are both achievable and sustainable. I wanted to share a few ideas for you to help you set constructive rather than destructive goals for 2026.

When it comes to health and wellness goals, there is no one size fits all approach. Everyone is different, and it’s important to do a little self evaluation first to determine if a goal is right for you. For example, I’ve worked with runners who need to work on eating more fiber rich foods, but I’ve also worked with runners who need to work on eating less fiber. If both runners set the goal to eat more fiber, one would benefit while the other would not.

Instead of setting goals based on what you’re hearing other people do or post about on social media, here are some ways you can set goals that are specific to you and your needs:

1. Balance your plate - Yes, fiber is important, but so is protein, fat and carbs. The key is to make sure you’re checking all 4 boxes at your meals. Assess your plates to make sure you have a source of starchy carbs, protein, fat, and color. Take note if you’re consistently missing something, and find ways to fill those gaps. Depending on what your training load looks like, it’s then easy to adjust the ratio of these foods to meet your individualized fueling needs. For example, runners who are training consistently should aim for ½ of their plate as starchy carbs.

2. Fill the gaps - Do a quick audit on a typical day of eating for you and take note of when you have a gap that is more than 3-4 hours. This can lead to energy dips, slower metabolism, and make you more likely to overeat at meals due to extreme hunger. Brainstorm some ways you can fill those gaps with a balanced snack containing carbs and protein to help keep your energy levels more stable and to prevent extreme hunger throughout the day. Some of my favorites are trail mix, apple slices and peanut butter, Greek yogurt or cottage cheese and fruit, or pretzels and a cheese stick.

3. Stay hydrated - Especially in the winter, many of us struggle to stay hydrated. Take a look at your day to see if you’re meeting the minimum fluid recommendation (125 oz./day for men and 90 oz./day for women). If not, come up with some ways you can add more. Maybe you need to get a new water bottle that you can bring with you to work or school, or maybe you need to set a reminder on your phone so you don’t go all day without drinking. One thing to note, this doesn’t have to just be plain water. It can include fluids like electrolyte drinks, milk, juice, tea, smoothies, and even coffee to an extent.

4. Check in with your body - Learning how to listen to and honor cues our body sends us can help take the guess work out of fueling. Assess your hunger levels before eating, and your fullness levels after eating. This can help you determine when it’s time to eat, and what an appropriate portion size is. Remember that your body can send you signals that it needs food aside from physical hunger, such as fatigue, moodiness, trouble focusing, brain fog, etc. Looking for patterns that are unique to you can help you establish a better connection with your body over time so you can feel confident in your fueling choices.

5. Fuel your training - Training fasted is so last year. Giving your body access to fuel before training will not only allow you to get more out of your workout, but will set you up for better recovery and protect your overall health. If you’re someone who tends to train fasted, start small with something like an applesauce pouch or a banana and work your way up to something more substantial. This goes for easy days and hard days both. Even if you don’t notice a difference right away, your body will thank you in the long term!

I recommend choosing 1-3 goals to start with. Even if it seems like you can handle more, it’s better to set yourself up for guaranteed success. You can always add more as you nail your first goals down, and this is a process that can be ongoing. It doesn’t all need to happen at once just because it’s the first of the year! Be patient, know yourself, and focus on sustainable goals that aren’t built around restriction.

If this was helpful and you’re looking for more ideas on meals and recipes, I post my own weekly menu plan for breakfasts, lunches, dinners and snacks, and include any recipes I’m using. Upgrade today to the Sunday Brunch Club to get my weekly meal plan every Sunday morning. You can sign up for free today and get a 2 week free trial!

Rapid Fire Thoughts

Despite the holidays, December was full of great running and exciting races. Check out the biggest stories from the running world in today’s newsletter: 

• The World Cross Country Championships will take place on January 10th in Tallahassee, FL. The Team USA women’s 10k squad will be led by Weini Kelati, Katie Izzo, and Ednah Kurgat, along with three additional athletes. The men’s 10k team will include Parker Wolfe, Nico Young, Graham Blanks, and three other incredible runners. This also marked the first time the U.S. held a trials race to select a mixed relay team for World Cross, with Gracie Morris and Sage Hurta earning their spots. 

• At CIM, 54 women ran under the U.S. Olympic Marathon Trials qualifying standard of 2:37:00. The current depth of American women’s marathoning is truly inspiring, as athletes continue to raise the bar and showcase grit and strength, even as qualifying standards grow tougher every Olympic cycle. 

• At the Kalakaua Merrie Mile, Sinclaire Johnson broke the American road mile record - a notable feat given that many road miles aren’t record-eligible due to being point-to-point or net downhill courses. Even more impressive: she did it in the “off-season.” This event is also unique as an equalizer race, where men start 31 seconds behind the women and compete in a combined field. 

• At the Marathon Project, Priscah Cherono won in 2:25:17, amidst some strong, headliner names. Cherono is a 2007 World Championship bronze medalist in the 5000m and a 2008 Olympian who stepped away from the sport during the pandemic. Five years later, she returned and ran a marathon PR by over two minutes, nine years after her previous best. A powerful reminder that running careers don’t have to be linear, and that meaningful breakthroughs (and PRs) can still happen later if you choose to pursue them. 

• Jane Hedengren shattered the NCAA Indoor 5000m record, running 14:44 at the BU Season Opener just weeks after the NCAA Cross Country Championships. In her post-race interview, she credited two major factors in her success: eating more and resting more. A takeaway worth repeating - fueling adequately and recovering well are just as critical to performance as training itself. The next time you consider skipping a meal or cutting rest short, ask yourself: How can I prioritize nutrition and recovery as intentionally as I prioritize my training? 

Whether you’re ready to leave 2025 behind or are feeling anxious about what 2026 will bring, you’ve got this and you aren’t alone! Wishing you a happy, healthy and fueled New Year.

Stay fueled,

Maddie

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