The Final Countdown

I hope everyone had a great June and that you’re gearing up for a fun July! When I was growing up, the 4th of July was one of my favorite holidays. We would always go up to a lake in Wyoming where my grandparents lived and spend all day in the boat or on the sandy beaches. I have so many fond memories of July growing up, so it seems fitting that the baby’s due date is the 4th of July. Although there is a very small chance he actually arrives on that date it would be fun to have that birthday. There would be fireworks for him every year!

As the due date draws closer, I find myself cycling through so many feelings throughout the day. I tend to rotate through a state of fear, excitement, calm, anxiety, peace, or stress within a very short period of time and as my mind races through these different emotions, I’ve been working on finding a way to quiet my mind and just let each day bring what it may.

I find that this happens whenever I have something to look forward to. Whether it’s something big, like awaiting the arrival of the baby, or small, like dinner with a friend, these periods of anticipation often make it harder for me to be in the moment or day that I’m in. There’s nothing wrong with being excited for something, but it can definitely impair our ability to be present when we’re looking so far to the future.

I’ve been really trying to be conscious of this and to focus on ways to stop the spiraling emotions so I can be present with Nick before we become a family of three. A few things I’ve found to be helpful:

• Avoiding doom scrolling on social media: Algorithms work fast, and Instagram has a way of reinforcing those fears that there is more I need to do. I find myself way more anxious after scrolling, so limiting screen time has been helpful.

• 5-minute meditations: When I feel like I can’t stop the mental spiral, a quick guided meditation has been helpful in recentering my thoughts. I’ve enjoyed using apps like Headspace or Calm, and they even have options as short as 1 minute!

• Getting outside: Just getting some fresh air, whether that’s going on a short walk or sitting on the patio, has helped me feel more grounded in moments of stress.

• Staying connected with loved ones: Meeting a friend for coffee, calling someone on the phone to catch up, or planning a date night with Nick feels like it helps tether me to reality when I get too in my head.

Whatever it is you’re looking forward to this summer, remember that the moments in between are just as important. Exciting events will come whether we sit around waiting for them or continue to focus on making the days in between good as well, so we might as well try to stay present. The final countdown doesn’t have to be all-consuming, it can be a time to savor the fact that life is good and that you have so much to look forward to.

In today’s newsletter:

• Recipe highlight  🌽 - In the warmer months, I love options that don’t require turning on the stove. This Mexican street corn salad is the perfect side dish for a meal or your upcoming 4th of July bbq and is guaranteed to be a crowd pleaser.

• Quick tip 💡- As I prepare for the postpartum phase of life, I’ve been trying to do my future self a favor and stock up the freezer and fridge with nourishing meals and snacks. Today, I’m sharing some of the things I’m prepping, including some extra recipes!

• Rapid fire thoughts 🔥 - Though 2026 is considered an “off year” for many professional runners, the events have still been exciting! Read on to read about the hottest races in June and what to look forward to this summer.

Fueling Forward Resources

If you’re interested in working with us and learning more about how to fuel for your health and performance goals, schedule an exploratory call to learn more today! We also have some awesome programs opening up this summer, and you can learn more 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!

• Fall Marathon Group Nutrition Coaching Program - This 12 week program is geared towards anyone running a fall marathon (between October-December). Beginning in July, we will meet weekly for 45-minute Zoom sessions to cover everything from fueling day to day during your training block, to learning how to fuel during runs, to how to properly carb load for race day. Apply for the program today!

• High School Summer Boot Camp Series - This 4 week program is geared towards high school runners who are preparing for a fall xc season. We will cover day to day fueling, fueling around runs, hydration and race day fueling, and how to stay consistent when you head back to school. It also includes a blood panel and interpretation! The second session will start the week of July 12th, and you can register HERE.

Recipe Highlight - Mexican Street Corn Salad

As I mentioned last month, lunch tends to be the hardest meal of the day for many people. Whether you’re short on time or you’ve run out of inspiration, sometimes lunch can feel like more of an inconvenience. It’s definitely the meal I struggle the most with!

I came across this recipe on Instagram recently and although it was posted as a side for a BBQ, I felt like it would be great for lunch. It has quickly become one of our summer lunch favorites over the last couple of weeks. I like that this recipe uses in-season produce and can be made ahead of time to make your week easier. It’s also pretty cost effective, and with grocery prices continuing to rise that’s another big plus for this recipe.

Here are some nutritional highlights of this recipe:

1. Corn - This starchy vegetable provides carbs for energy and fiber for gut health. It’s a great source of B vitamins that are essential for energy production and red blood cell health. It also provides antioxidants and many plant-based compounds that help promote overall health.

2. Bell pepper - Not only do bell peppers provide a refreshing crunch, but they are also one of the best sources of vitamin C. They provide carotenoids, which can support eye health, and antioxidants like vitamins A and E, which can help promote recovery.

3. Greek yogurt - The Greek yogurt dressing makes this recipe creamy but light, and it provides extra protein and nutrients like calcium to support bones and teeth. Not to mention, it’s a great source of probiotics, which are great for your gut health!

This recipe isn’t necessarily a balanced lunch on its own, so here are a few ways to add more:

• Add in shredded chicken or cooked steak to up the protein content

• Mix in a can of black beans to up the fiber and protein

• Serve with tortilla chips or with a quesadilla to add more carbs on the side

• Add avocado for some healthy fats

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

This past week I’ve been spending some time meal prepping for postpartum. It’s so nice to have a fridge and freezer full of meal and snack options, especially knowing that I likely won’t have the time or energy to cook for a bit. So today, I wanted to share with you some of the recipes I’ve been making and items we’ve been stocking up on this past week to help give you some ideas for your own meal prep!

Meal prepping is something I highly encourage the athletes I work with to do. It’s a great way to have some meals and snacks on hand for busy weeks so you don’t have to worry about cooking when you’re gone all day. While I often do some meal prep each week, I don’t usually do it in such big batches. It was definitely a little more work, but at the same time I now have enough meals and snacks on hand to last for multiple weeks.

We did a big Costco run to buy some of the ingredients in bulk, which helps cut back on cost. Things like oats, eggs, yogurt, protein drinks, and pre-packaged snacks are often cheaper when you buy them in larger quantities, so this not only helps save time but money.

Here are some things I’ve been prepping and stocking up on to prepare for postpartum for both myself and my husband:

Breakfasts: starting out the day with a balanced meal helps me feel my best, and I’m sure after getting little to no sleep this will be a challenging meal. I wanted to have several options on hand for us!

• Baked oatmeal - I made 2 batches of this recipe, then cut them into squares and stored them in a ziploc bag in the freezer. All you have to do is heat it up in the microwave for about 1-2 minutes and you’re ready to go!

• Breakfast sandwiches - These are like a homemade version of an Egg McMuffin with a bit more protein. I find that they reheat well in the microwave, but if they get soggy you can toast the english muffin and heat the egg/cheese separately. You can also add breakfast meat like sausage, bacon or ham, and you can add avocado after reheating.

• Cottage cheese egg bites - I made 2 trays of these using different toppings, then stored them in ziploc baggies in the freezer. Reheat in the microwave, oven or toaster oven for a quick protein-packed breakfast! I’ll pair these with toast and fruit.

Lunches: As I mentioned above, lunches are always tough for me. Although I didn’t do a ton of specific meal prep for lunches, we did stock up on items to make quick but balanced lunches.

• Lentil soup - I make this one with bone broth, so it packs lots of healing nutrients. I made it ahead of time then froze it in a silicone tray with cubes. Once it set, I put the cubes in a ziploc baggie to reheat as needed.

• Bean and cheese quesadillas - We stocked up on tortillas, cheese and canned beans. You can make these on the stovetop or in the microwave and pair it with some carrot sticks.

• Steak salad and tortilla chips - We bought Costco’s pre-packaged steak bites to toss on some spinach, add some chopped veggies, and any salad dressing paired with some tortilla chips on the side.

• Tuna salad with crackers - Canned tuna mixed with plain Greek yogurt or mayo and pickles is a great protein packed lunch. We will serve this on crackers with a side of veggies or fruit.

Dinners: We don’t have a huge freezer so we weren’t able to make a ton of meals ahead of time, but we were able to put together some crock pot bags and stock up on quick options.

• Freezer crockpot beef stew - this one is a dump and bake freezer meal that we can put in our crockpot at the beginning of the day and have a warm, nourishing meal by the end.

• Quiche paired with mixed greens - we bought a pre-made quiche at the store to freeze, but you can easily make one at home and freeze it until you’re ready to bake it. Toss some mixed greens on the side with olive oil/balsamic for a quick veggie.

• Cheesy chicken broccoli and rice casserole - this one I baked ahead of time, then cut into squares to put in a baggie and freeze.

Snacks: It will be important for me to have some balanced, grab and go snacks on hand to make sure I’m eating enough to support healing and breastfeeding.

• Tahini chocolate chip energy bites - I made these in the food processor then put them in a ziploc baggie in the freezer. When you’re ready to eat them, just let it sit at room temp for a few minutes

• Apple carrot superhero muffins - I use the recipe in Shalane Flanagan’s cookbook, but the one linked above is similar. Again, I put these in a ziploc and froze them. Pop it in the microwave when you’re ready to eat.

• Trail mix - We stocked up on single serve trail mix packets that I can open and eat with one hand if needed.

• Beef sticks, cheese slices, and dried fruit - These are easy, grab and go items to pair together to get all the nutrients I need.

• Chobani drinkable yogurts - I like to pair these with fruit or crackers.

Even if you’re not trying to meal prep for a full month of meals and snacks, any of these ideas are great to help you get through the week! I recommend taking some time each weekend to plan out meals and snacks, then dedicate one afternoon to meal prep. It might feel like a lot of work in the moment, but your weekday self will thank your weekend self when you’re busy.

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

2026, for all intents and purposes, is considered an “off year,” as there is no outdoor World Championship or Olympics this summer. However, that hasn’t stopped some of the fast times and exciting races!

• At the Stockholm Diamond League, Swiss runner Audrey Werro was the first woman to break 1:54 in the 800m in 43 years, running 1:53.98, and the 3rd woman ever to break 1:54.  

• The New York Mini 10K was held on June 6. Founded in 1972 as the world’s first women-only race with only 72 runners, the 2026 edition had over 10,000 female finishers. In addition, Kenya’s Agnes Ngetich shattered the event record and ran the fastest women’s road 10K ever on American soil. 

• St. Louis has been selected to host the 2028 U.S. Olympic Marathon Trials. While this may not be the most exciting city to choose, it offers ideal conditions, is conveniently located in the middle of the country, and isn’t an absurdly expensive city to be in for a couple of days. 

• The NCAA Outdoor Track Championships were held June 11-14, and were exciting as always. While there were some upsets in the distance events, the fastest marks in the world this year were run in the women’s 100m, 200m, 400m, and a collegiate record in the 800m (which was previously held by Olympic Gold Medalist, Athing Mu). 

• Coming up, July has some great track events, including the infamous Prefontaine Classic, and the Monaco and London Diamond Leagues. Get ready for some fast times and exciting races! 

Stay fueled,

Maddie

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