Survive and Thrive

Happy August! I’m so excited to finally announce that baby boy made his arrival! Sonny Harris joined us a couple of weeks ago (almost a week after his due date) and everyone is happy and healthy. Labor was definitely one of the most physically and mentally harrowing things I have ever been through, and I can certainly see how so many athletes come back from birth better than ever. Once you’ve experienced that level of pain and exhaustion, it really puts things like pushing yourself in a race into perspective.

Getting through labor was very similar to doing a workout. Going in, my mantra was “ride the waves”. I knew that every contraction would eventually end, and I could use the time between to catch my breath, recover and get ready for the next one. And yes, I did take multiple gels while in the delivery room to keep my energy up since labor lasted 28 hours 😂.

I’ve found that postpartum, ride the waves is still my mantra. Every day brings a new challenge, and although it doesn’t feel like I do much during the day, they always seem to fly by in a blur of feeding, diaper changing, and short bouts of sleep. I have moments where I feel like things are going great, followed by moments where I wonder how I can possibly do this. But reminding myself that none of these emotions last forever, and that I just need to take it one hour at a time has helped anchor me during the whirlwind that is the newborn phase.

I feel very grateful that birth overall went smoothly for me and for Sonny, and I feel physically better every day. It has been a bit jarring to realize how far I am from any semblance of fitness, but I have been able to get back into some gentle movement which has been really nice. I also feel grateful that mentally I feel good overall. Of course there are hard days, and there is a hard moment within every day, but again I’m riding the waves and I know that this won’t last forever.

It has been a little hard to find the balance between just getting through the day and soaking up every moment. I know one day I’ll look back and miss the days when he was so small and needed me for everything, but at the same time it does sort of feel like this survival period.

Maybe you can relate in your own way. Whether you also just had a baby or are going through another big life event, it can be all too easy to fall into that survival mindset. This is very normal and protective, but I personally am trying to be aware of it so that I can also appreciate where I am. My goal isn’t just to survive, but also to find ways within each day to thrive. Right now, that might be as simple as doing a 10 minute stretching routine on the floor while the baby naps or dragging myself out the door on a short walk. No matter what that looks like, it’s important to acknowledge and celebrate the wins within each day, because I know one day I’ll look back and miss this phase.

So I hope this can serve as a reminder to you to do the same! It’s ok if you’re struggling right now or are going through a hard period in life. Ride the wave, and know that at some point this too shall pass. In the meantime, do what you can to find the good within each day so you can look back with some fond memories of this challenging time and be able to say that you didn’t just survive, you thrived.

In today’s newsletter:

• Recipe highlight 🍅 - A lot of people have been questioning salads this summer with the latest Cyclospora outbreak. Today, we’re highlighting a salad recipe that you can make and not have to worry over the ingredients!

• Quick tip 💡- During this crazy time in my life, I have been trying to prioritize nutrition to promote healing and recovery while navigating some major time constraints. I wanted to share some tips on getting in fuel with limited time, so if you’re heading back to school this month or if you have a super busy schedule, this one is for you!

• Rapid fire thoughts 🔥 - July was a crazy month in running, including the biggest meet in the U.S., the U.S. Outdoor Track & Field Championships, and a new men’s mile world record. Read on to see the biggest headlines in track & field this past month!

Fueling Forward Resources

If you’re interested in working with us and learning more about how to fuel for your health and performance goals, fill out an application today! We also have some ongoing self-paced programs, which you can learn more about below.

• 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. Apply to work with us today!

• Healing Your Relationship With Food - This self-paced course was designed by Fueling Forward’s newest dietitian, Alexa Gusman, after she herself struggled with her relationship with food and body image. Over the course of 8 modules, you will learn how to change your mindset around food and improve your body image. Anyone, athlete or not, can benefit from this course!

• Simple Start Program - This 30 day self-paced course was created to help with grocery shopping, meal planning, and navigating fueling with a busy life schedule. It includes 4 weekly meal plans with recipes and grocery lists, along with weekly challenges to help you build sustainable habits. This program is great for busy athletes and parents of busy athletes, but you don’t have to be an athlete to benefit from it!

Recipe Highlight - The Perfect Summer Salad

With all of the great summer produce in season, a fresh, crunchy salad is a great option for lunch or dinner. However, with the recent Cyclospora outbreak, many people have been avoiding salads altogether. While it is a good idea right now to avoid leafy greens to reduce risk of exposure, this summer salad is made without them, so you can eat this with peace of mind! You can opt for herbs from the farmer’s market or choose dried herbs to further limit risk.

This recipe uses great in-season produce, and you can pair with whatever protein you want on the side, whether it’s grilled chicken, pre-cooked sausages, steak, or fish. The flavor combinations in this recipe are a bit unexpected, but I’ve made this salad multiple times this summer, and it’s been great! This salad also includes multiple ingredient substitutions, so it’s really customizable to what you have on hand.

Here are some nutritional highlights of this recipe:

1. Tomatoes - Tomatoes are incredibly versatile with multiple varieties, and high in nutrients, including vitamin C, potassium, and lycopene. Lycopene is a powerful antioxidant and belongs in the carotenoid family, helping protect cells from damage and help manage inflammation.

2. Sunflower seeds- Sunflower seeds are high in vitamin E, magnesium, and healthy fats. Magnesium helps relax tight muscles and supports healthy nerve function, and sunflower seeds provide unsaturated fatty acids, which support heart health.

3. Bell pepper - As highlighted last month, bell peppers are an excellent source of vitamin C. The essential antioxidants in bell peppers can help with exercise-induced inflammation and support faster recovery from muscle soreness.

This recipe isn’t necessarily a balanced meal on its own and is definitely missing carbs, so here are a few ways to add more

• Add in garbanzo beans or edamame for some extra fiber

• Top with a grain like rice, quinoa, or farro

• Serve with bread, crackers, or tortilla chips

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

These first few weeks of postpartum have been a blur, and while it can be easy to fall behind on fueling I’ve been really focusing on making it a priority. However, with much less time to devote to cooking I’ve had to be resourceful with how I get my fuel in. Today, I wanted to share some strategies that have been useful for me so you can use them as you head back to school, work, etc. this month!

Growing up, I always loved going back to school in the fall (or at least the first week). You get to see all of your friends and get back into a routine, which also typically means the start of the cross country season. With back to school often comes a much busier schedule, and it can be more challenging to get in the fuel you need to support all of the activity you’re doing.

Even if you’re not heading back to school, maybe you have kids who are or maybe your fall calendar ends up packed and you find yourself struggling to find time to fuel.

Regardless of what you have going on, here are some tips to help you transition back into the fall without ending up under fueled:

1. Plan ahead - Taking 30 minutes over the weekend to plan out your meals and snacks for the week makes it so much easier to grab something when you’re in a hurry. Pick a few options for meals and a few for snacks, and rotate through them throughout the week. If you need some support in doing this, I highly recommend checking out our Simple Start Program, which includes 4 weeks of meal plans and grocery lists.

2. Do some prep before you get busy - This was a life saver for me heading into postpartum. In last month’s newsletter I shared the recipes I was meal prepping, and making big batches of things like breakfast sandwiches, muffins, and energy bites to freeze got me through the first 3 weeks without having to cook once. Take some time each weekend between now and the start of the school year to stock your freezer. Your late August self will be so thankful you did!

3. Utilize pre-packaged options - I know that pre-packaged and processed foods are getting a lot of hate right now, but they can absolutely be used to make your life easier. Stock up on items like Fairlife protein drinks, Chobani drinkable yogurts, meat sticks, and bars so you can easily grab portable fuel if you find yourself in a pinch. I also love frozen items like burritos, fruits/veggies, turkey burger patties, etc. that can be used to make a quick meal.

4. Invest in a nice lunch box - If you’re on campus or at work all day and you need to pack your food, a nice lunch box is 100% worth buying. I really like the brand PackIt, which has built in cold packs. You put the whole thing in the freezer, and it will keep things like yogurts, cheese sticks, etc. cold all day. I used this daily throughout all of college, my grad program, and my residency.

5. Schedule in your fuel - Many runners I work with tell me they forget to fuel when days get busy. So, just like you would schedule in meetings, practices, or any other plans, I highly recommend scheduling your fueling times in your calendar or planner. This will give you a reminder that it’s time to eat something and help you stay on top of your fueling on even the busiest of days.

No matter what you have coming up this fall, don’t get caught off guard without a plan to stay on top of your fueling! I know the transition can be jarring, but taking advantage of your last few weeks of freedom can really help make the shift much smoother. Your future self will thank you!

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

July had some exciting track races, including the lone American Diamond League, the USATF Outdoor Championships, and a new men’s mile world record!

• Arguably the biggest track meet in the U.S., the Prefontaine Classic, was held on the Fourth of July. Nikki Hiltz won their first Diamond League race ever, defeating the entire 2025 World Championship podium in the process (including world record holder Faith Kipyegon, who hasn’t lost a 1500m/mile race since 2019!). 

• Josh Kerr's mile world record was an incredibly historic feat. He ran 3:42.66 to take down a mark that stood for 27 years. He shared his goal of breaking the world record back in December, and I think there’s something to be said about putting big scary goals out there for the world to hear!

• The USATF Outdoor Championships were held this past weekend in NYC. Though there’s no global championship to qualify for this year, some exciting races still happened, including: 

  • Nikki Hiltz defended their outdoor title, making it their eighth straight 1500m title between indoor and outdoors. 

  • Nia Akins earned her fifth national title, which was so great to see after suffering a concussion in a hit-and-run accident earlier this year. 

• The European Broadcasting Union and European Athletics released Raising the Bar, a 23-page guideline for respectful media coverage in women’s athletics. Its aim is to help those covering the sport avoid sexualized angles and focus on the athlete. This publication is the first of its kind and will hopefully help avoid compromising situations and focus on the sport itself. 

• Cyclospora has been making headlines this month. While outbreaks linked to fresh produce are uncommon, it's a good reminder to wash fruits and vegetables under running water, pay attention to food recalls, and seek medical care if you develop persistent diarrhea.

Stay fueled,

Maddie

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