The Athlete Mom Project | Pregnancy Workouts, Postpartum Exercises, Meal Plans, Diastasis Recti, Back Pain, and Mindset Tips

Welcome to the Built Through Movement mini-series inside The Athlete Mom Project podcast. In this episode, we break down one of the most important concepts for understanding pain, injury, and long-term performance: Load vs Capacity. If you’ve ever experienced recurring pain while training — knee pain while running, shoulder pain while lifting, back pain during workouts, or pelvic floor symptoms during exercise — this concept explains why it happens. Most people believe injuries are random. But in reality, injuries occur when the load placed on the body exceeds the body’s current capacity to handle it. Inside this episode, we cover: • Why pain doesn’t always mean injury • How training load affects tissue stress and recovery • Why active women and athlete moms often get stuck in injury cycles • How to build a body that can handle strength training, running, hiking, and mountain sports without constant setbacks • The difference between pushing through pain vs intelligently building capacity This framework is one of the foundational principles I use with my coaching clients to help them move better, train consistently, and build resilient bodies. Because the goal isn’t just to get out of pain. The goal is to build a body capable of the life you want to live. If you’ve been struggling with recurring pain, injuries, or feeling like your body can’t keep up with your goals, this episode will completely change how you think about training. Movement Assessment Application If this episode sparked some lightbulb moments for you, the next step isn’t guessing what exercises you should be doing. The next step is understanding your specific movement capacity. I offer a Movement Assessment Application where you can tell me about: • pain or injuries you’re experiencing • movement limitations • hormonal frustrations • pelvic floor symptoms • training goals • performance goals From there, I’ll help you determine whether you would benefit most from: • a personalized movement assessment • the Built Through Movement program • a different coaching approach based on your body and goals • or I will refer you to someone inside my world who would be better suited to support you. Together we assess, we don't guess. Movement Assessment Application: [Fill It Out Here] I personally review every application and will point you toward the best next step. It only takes about 3 minutes! You will also receive a free movement resource upon filling out this short form. More Resources 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 🏃‍♀️ Movement Assessment Application 👉 Fill Out The Movement Assessment Application 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Why can’t I lose weight — even when I’m doing everything “right”? Why do I keep starting over with fitness as a mom? Why does motivation disappear after a few weeks? If you’re struggling with weight loss, consistency, or self-sabotage in motherhood, this episode of The Athlete Mom Project breaks down what’s really happening beneath the surface. Most moms think they lack discipline. But the real reason you can’t stick to your fitness goals, lose weight postpartum, or stay consistent with workouts often has nothing to do with willpower. It’s subconscious protection. In this episode, we dive into: • Why you keep self-sabotaging your weight loss goals • Why postpartum weight loss feels so hard • Why you lose motivation after starting a new workout plan • How identity shifts in motherhood affect consistency • The psychology behind “starting over” again and again • How surface-level fitness goals create burnout • Inner child work and shadow work in fat loss • The difference between forcing results vs flowing toward aligned goals We also talk about jiu-jitsu, pregnancy, and how learning to stop forcing outcomes in movement reveals where we force outcomes in life. If you’ve ever said: “I know what to do, I just can’t stick with it,” This episode will help you understand why — and what to do differently. Because maybe you’re not lazy. Maybe you’re misaligned. And when your goals are aligned with your authentic self, consistency becomes natural — not forced. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 🫁 Start The Capacity Project A 6-week program designed to improve stress tolerance, recovery, sleep, and performance through breath and nervous system training. This is where you "build your base." 👉 [ Learn More Here ] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Are your jaw tension and pelvic floor symptoms connected? If you struggle with pelvic floor tightness, leaking when lifting, urinary urgency, heaviness, or postpartum core dysfunction — and you also clench your jaw or grind your teeth — this episode will change how you understand your body. In this episode of The Athlete Mom Project, we break down: • The jaw–pelvic floor fascial connection (deep front line explained) • How jaw clenching increases pelvic floor guarding • Why kegels and “suck up a blueberry” cues often make symptoms worse • The role of the diaphragm in core and pelvic floor coordination • How breath timing affects pressure and leaking under load • Why pelvic floor tightness is often nervous system driven — not weakness If you’re pregnant, postpartum, or an athlete mom lifting heavier than bodyweight, this episode will help you understand how the jaw, breath, core, and pelvic floor function as one integrated system. You don’t need more isolated squeezing. You need coordinated strength. Inside The Athlete Mom Project and Stronger Through Pregnancy, we teach you how to build capacity, manage pressure, and train heavy without leaking or guarding. Listen now to learn how to stop over-gripping and start building resilient, integrated strength. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 🫁 Start The Capacity Project A 6-week program designed to improve stress tolerance, recovery, sleep, and performance through breath and nervous system training. This is where you "build your base." 👉 [ Learn More Here ] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

If you feel like you’re doing everything—saving workouts, following 30 different “hormone” accounts, bouncing between programs, Googling symptoms, trying to be a great mom and chase big goals—this episode is your permission slip to stop adding more. In today’s episode of The Athlete Mom Project, I’m pulling a few key concepts from The 4-Hour Workweek (Tim Ferriss) and applying them to the athlete mom life through my favorite framework: capacity vs load. Because most of the time, it’s not a motivation problem or an information problem… it’s a capacity problem. We talk about: Why information overload keeps you stuck (and dysregulated) What a “low-information diet” actually looks like in real life How the 80/20 rule applies to training, nutrition, recovery, and motherhood Why “busy” feels productive… but often isn’t moving you toward your goals How to stop the start-over Monday cycle by eliminating what doesn’t work Why fewer workouts + higher quality can create better results (without burnout) The difference between random programming and a real system built for your season Your takeaway: Clarity builds capacity. Noise drains it. So here’s the question I want you to sit with: If you only had 4 hours a week to move your goal forward… what would you eliminate? If you’re ready for structure and implementation (not more chaos), check out the links below. 🔗 Resources & Links 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 🫁 Start The Capacity Project A 6-week program designed to improve stress tolerance, recovery, sleep, and performance through breath and nervous system training. This is where you "build your base." 👉 [ Learn More Here ] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Pubic symphysis pain during pregnancy (SPD) can feel like your pelvis is splitting in half — rolling over in bed hurts, walking hurts, getting dressed hurts… and the most common advice is still: “rest, stop single-leg work, take Tylenol, it’ll go away after birth.” In this episode of The Athlete Mom Project, I’m telling my SPD story from my first pregnancy with my oldest — what made it worse, what I did wrong, and what I’m intentionally doing differently this pregnancy to keep training (lifting, running, jiu-jitsu) without SPD pain taking over my life. You’ll learn: What SPD (symphysis pubis dysfunction) actually is — and why it’s usually irritation, not injury Why pregnancy pelvic pain is often a load + coordination problem (not a “tight hip” problem) How stress, fatigue, poor sleep, and breath-holding increase pelvic pressure and pain Why “stop moving” advice often backfires for athlete moms Examples exercises to use for SPD relief: seated ball squeezes, diagonal band pull-downs, crossover step-ups + curtsy, staggered stance squats, and breath-led core work How to use pain as information so you can adjust training instead of spiraling If you’re pregnant and dealing with SPD pain, pelvic girdle pain, SI joint pain, or that sharp “lightning crotch” feeling — this episode will give you a framework and practical movements you can start today. Want structure + a full relief library? My week-by-week program Stronger Through Pregnancy includes strategic programming + a relief library for pelvic pain, core, breath, and strength adaptations through every trimester. To learn more about the 36-weeek program, fill out my coaching inquiry form: --> Stronger Through Pregnancy Inquiry <-- 🔗 Resources & Links 🫁 Start The Capacity Project A 6-week program designed to improve stress tolerance, recovery, sleep, and performance through breath and nervous system training. This is where you "build your base." 👉 [ Learn More Here ] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Watching the 2026 Olympics hit different—especially if you’re an athlete mom navigating injury, postpartum changes, or that “my body feels unfamiliar” season.   In this episode I break down Lindsey Vonn’s 2026 comeback, the pre-Olympic ACL rupture, and the downhill crash that led to a complex tibia fracture and multiple surgeries.   But this isn’t a recap for gossip—it’s a masterclass on identity, pain, nervous system safety, and returning to sport.   You’ll learn: Why “pain is a choice” doesn’t mean “pain isn’t real” (and what it actually means) The Pain Rules (how to know what’s safe vs what’s too much) Capacity vs Load: why rehab and performance use the same principles How identity shapes pain perception, fear, avoidance, and what your body believes is possible What to do if you’re an athlete mom coming back from injury, pregnancy, or chronic pain   If you’ve ever thought “I’m broken,” “this is just my body now,” or “I’ll never be the same,” this one will shift something.   🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. If you want to READ what you just listened to so that you can have a lasting framework for navigating pain, injury, and motherhood --> FULL ARTICLE HERE <--   🔗 Resources & Links 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 🫁 Start The Capacity Project A 6-week program designed to improve stress tolerance, recovery, sleep, and performance through breath and nervous system training. This is where you "build your base." 👉 [ Learn More Here ] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Have you felt emotionally heavy, disconnected, unmotivated, or like your life is destabilizing lately — and you can’t even explain why? In this episode of The Athlete Mom Project, I’m sharing what’s been happening in my own body (I’m 25 weeks pregnant and I cried for four days straight 🙃) and what I’m hearing from so many athlete moms in weekly check-ins: “My soul feels heavy.” We’re talking about the transition from the Year of the Wood Snake to the Year of the Fire Horse, the Solar Eclipse in Aquarius as a “new timeline” portal, and why this season can feel like ego death, identity shifts, nervous system friction, and burnout — especially for high-achieving moms who like to control outcomes. But we’re also grounding this in real coaching + physiology: ✅ Load vs Capacity (why pain happens when load exceeds capacity) ✅ Why identity expansion can feel like anxiety ✅ How to regulate your nervous system when everything feels like it’s accelerating ✅ 5 grounding tools you can do this week (surrender, breath, strength training, decluttering, and identity journaling) I also share a powerful metaphor from a Substack post about imaginal cells — the “imaginal soup” phase where the old self dissolves and something new is forming (even when it feels like chaos). Here is the full article if you want to read it: Navigating A Crumbling World: Lessons From The Chrysalis Referenced reading / resources: Moon Omens: Solar Eclipse in Aquarius 2026: A New Timeline (link) Moon Omens: Lunar New Year 2026: Year of the Fire Horse (link) Daniel Gould (Substack): Navigating a Crumbling World: Lessons from the Chrysalis (link) If you’re an athlete mom navigating burnout, motivation dips, pregnancy/postpartum identity shifts, or you’re trying to build strength and endurance without breaking your nervous system — this one will land. 🎧 Listen now, and then choose one grounding tool to practice today. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 🫁 Start The Capacity Project A 6-week program designed to improve stress tolerance, recovery, sleep, and performance through breath and nervous system training. This is where you "build your base." 👉 [ Learn More Here ] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

The episode's theme - capacity over burnout: Strength training, nervous system health, and motherhood If you’re an athlete mom trying to juggle strength training, endurance performance, weight loss, and motherhood, this episode will change how you think about fitness—and yourself. In this deeply honest conversation, Chandler sits down with longtime client Lauren to unpack their 15-month coaching journey and the mindset shift that changed everything. What began as a goal to lose weight and improve endurance performance evolved into something far more sustainable: nervous system regulation, strength training for moms, food freedom, and living in alignment with capacity—not burnout. Lauren shares how under-eating and overtraining fueled anxiety, exhaustion, and chronic stress—and how learning to fuel properly, lift weights, rest without guilt, and choose the right training season helped her feel stronger, calmer, and more present as a mom, partner, and entrepreneur. In this episode, we explore: Why trying to lose weight and improve endurance at the same time often backfires for moms How strength training can regulate the nervous system and reduce burnout The difference between pushing through vs. building capacity Why rest, food, and recovery are productivity tools, not weaknesses How releasing external validation leads to more confidence, energy, and joy If you’re an athlete mom who feels tired, stuck, or caught between ambition and burnout, this episode will feel like a deep exhale—and a permission slip to do things differently. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

🫁 Join the Capacity Project A 6-week program designed to improve stress tolerance, recovery, sleep, and performance through breath and nervous system training. This is where you "build your base." 👉 [ Learn More Here ] If you feel like you’re doing everything “right” but you’re still exhausted, sore, wired, or stuck in a constant go-go-go loop… this episode is for you. In today’s Athlete Mom Project Podcast, I’m breaking down outcome attachment—the sneaky way high-achieving, Type A moms grip tighter to weight loss, performance goals, business growth, or “getting back to who I was”… and accidentally keep their nervous system in a low-grade state of threat. We’ll talk about why more discipline isn’t the answer, how urgency creates burnout (even when you love your goals), and the shift that changed everything for me: letting go of urgency without letting go of ambition. You’ll learn how outcome attachment shows up in training, nutrition, pregnancy/postpartum, and motherhood—and why your body can’t adapt, recover, or feel safe when you’re constantly asking “Is this working?” and “Am I doing enough?” I also share 3 powerful questions to help you detach without quitting, rest without guilt, and rebuild trust in your body—so you can make progress from a place of safety, consistency, and capacity, not pressure. If this resonates, you’ll love The Capacity Project—my 6-week program that rebuilds your foundation through breath, nervous system regulation, and intentional movement so you can train, live, and mother with more peace (and better results). Link below. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

🫁 Join the Capacity Project A 6-week program designed to improve stress tolerance, recovery, sleep, and performance through breath and nervous system training. This is where you "build your base." 👉 [ Learn More Here ] You exercise, eat well, and try to take care of yourself—so why do you still feel anxious, exhausted, and constantly “on edge”? In this episode, we break down why so many active moms struggle with stress, poor sleep, burnout, stubborn fatigue, and slow recovery even when they’re doing everything right. The problem usually isn’t motivation or discipline. It’s capacity—and how you breathe. Breathing patterns directly affect your nervous system, stress response, recovery, and energy. Many moms unknowingly breathe too fast, too shallow, or through the mouth, keeping the body stuck in survival mode and making stress feel constant. In this episode, you’ll learn: Why exercise alone doesn’t fix anxiety or burnout How stress blocks recovery, sleep, and fat loss Why breath is one of the fastest tools to calm the nervous system How breathing mechanics affect tension, movement, and pain The role carbon dioxide tolerance plays in stress and endurance Breath isn’t a recovery add-on—it’s the foundation of resilience, energy, and sustainable performance. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Training during pregnancy, postpartum, injury, or chronic pain doesn’t mean stopping — it means understanding how your body actually adapts. In this episode, movement and nutrition coach Chandler Sommerfeldt breaks down how to train safely and effectively through pregnancy, postpartum, injury, and pain using the same science-based framework professionals use in injury rehab and performance training. This episode challenges the fear-based advice many women receive — like “do less,” “rest until it goes away,” or “just wait it out” — and explains why those recommendations often keep people stuck in pain longer. You’ll learn: The difference between pain and injury (and why confusing the two keeps you fearful) The 4 pain rules that allow you to keep training safely Why pregnancy and postpartum follow injury-based training principles How reactive vs degenerative tendinopathy show up during pregnancy and postpartum Why doing nothing often makes tendon pain and joint pain worse How Heavy Slow Resistance (HSR) and intelligent loading rebuild tissue resilience The role of the nervous system, breath, and stress in chronic pain How to train below threshold to increase capacity over time Why capacity vs load is the real issue behind most pregnancy and postpartum pain How fear, beliefs, and environment influence pain perception Why choosing the right community and provider matters for healing This episode is especially helpful if you are: Pregnant and unsure how to keep exercising safely Postpartum and dealing with lingering pain or fear of movement Experiencing pelvic pain, SPD pain, knee pain, Achilles pain, or tendon pain Returning to training after injury or surgery Living with chronic pain and tired of being told to “just rest” An athlete mom who wants to train without compromising your body or your life Chandler also shares her personal experiences with SPD pain during pregnancy, multiple knee surgeries, and chronic pain — and how learning to regulate the nervous system and train within capacity completely changed her relationship with movement. This is not about pushing through pain. It’s about understanding your body, rebuilding trust, and training intelligently through every season of life. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Your kid is already strength training. They climb. They jump. They carry heavy things. They explore their body in space every single day. So the real question isn’t should kids get strong? It’s how do we introduce strength training safely, progressively, and without turning movement into a chore? In this episode, I cover: 🧠 What the science actually says about kids lifting weights Why the idea that lifting stunts growth is a myth How poor coaching and excessive load—not strength training itself—create injury risk Why properly supervised, age-appropriate resistance training is not only safe, but beneficial 🧒 When kids should start strength training (age-by-age) Ages 3–5: play-based strength (crawling, climbing, jumping, carrying) Ages 6–8: introducing structure if maturity allows Ages 7–12: technique-first strength training Teens: progressive loading with proper recovery and coaching 🏋️‍♀️ Kids strength training dosage made simple How many days per week kids should lift How long sessions should be Sets, reps, and effort guidelines Why “pretty reps” beat fatigue every time 🦴 Bone development, impact, and long-term health Why adolescence is a critical window for bone density How strength training + jumping, landing, and sprinting support lifelong skeletal health Why movement should never disappear as kids get older 👶 How I train with my 3-year-old (real life) Obstacle courses Short interval “missions” Carries, hangs, jumps, and imagination-based play How curiosity—not forcing—builds confidence 👩‍👧 Training with kids without losing yourself Creating “together time” and “my time” Setting clear boundaries for safety Micro-dosing kid involvement so you can still train Why modeling self-care matters more than perfect workouts ❤️ The bigger picture If you don’t teach your kids that their body is capable, someone else will teach them that their body is a problem. This episode is about raising kids who believe: movement is normal strength is normal effort is normal boundaries are normal 🔗 Resources & Links 📖 Read the full breakdown on Substack (with visuals + dosage charts): Kids Strength Training: When to Start, What’s Safe, and How to Lift With Your Kids 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan] 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids.  

If you’re an athlete mom who wants to stay consistent, reduce stress, and actually see results without burning yourself out, this episode is meant to feel like a deep exhale. In this episode of The Athlete Mom Project, we redefine what success really looks like for athlete moms — through the lens of nervous system health, sustainable training, and the minimal effective dose. Instead of pushing harder or doing more, this conversation explains why doing less — intentionally — often leads to better strength gains, more presence, and greater long-term momentum, especially during high-stress seasons like the holidays. In this episode, you’ll learn: why athlete moms often get stuck in grind mode and how it impacts cortisol, recovery, and adaptation how your nervous system influences fat loss, strength gains, emotional regulation, and consistency what success actually looks like for busy, high-achieving moms — and why perfection slows progress how to apply the minimal effective dose to fitness, nutrition, and motherhood how to train smarter when life is full, routines are disrupted, and stress is high why the balance of grind + grace creates sustainable results how to stay present with your kids while still honoring your athletic goals This episode blends science, mindset, and practical strategies designed specifically for moms who lift, run, train hard — or want to feel like athletes again — without sacrificing their mental health, relationships, or long-term health. Success isn’t about doing everything. It’s about doing what matters — consistently, sustainably, and with intention. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Navigating food during the holidays doesn’t have to feel stressful, complicated, or guilt-ridden — especially if you’re a busy mom trying to balance family, traditions, travel, and your own health goals. In this episode, I break down a stupid-simple holiday nutrition strategy that helps you enjoy your favorite foods, hit your protein goals, and avoid the guilt-binge-resentment cycle so many women fall into this time of year. You’ll learn how to calculate your real protein needs (using a simple 0.8 g/kg formula), how to use my sneaky “pre-logging” trick to fit in treats without blowing your calories, and how to work backward in your day so you stay consistent AND satisfied. This approach works for weight loss, fat loss, performance, and simply wanting to feel good in your body while still enjoying holiday events, family gatherings, travel, and seasonal treats. This episode is all about ease — how to plan without obsessing, enjoy food without spiraling, anchor your meals with protein for stable energy, and move through the holidays without falling into the all-or-nothing mindset that so many moms struggle with. If you want a calm, empowering plan for the season that prioritizes both your goals and your joy… this one is for you. . . IF YOU LIKED THIS EPISODE - Don't forget to like, rate, subscribe and share with a friend! . . Want more tools, coaching, and relatable support for athlete moms? Come hang out with me on Instagram @withchanyoucan — I share daily tips on movement, protein, mindset, holiday strategy, hybrid training, and living in a strong, capable body (without sacrificing your family life). Send me a message and tell me you came from the podcast! 💛 Coach Chan: @withchanyoucan

In this episode, I get real about the pressure moms carry—especially during pregnancy/postpartum and the holiday season. If you’ve been battling mom guilt, pregnancy body image struggles, and the never-ending mental load, this conversation is going to feel like a deep breath. We dive into why most moms live in constant “giving mode”, trying to create the magic for everyone else while running on empty themselves. And we explore a different path: ✨ What if “easy” was actually right? ✨ What if slowing down made motherhood more magical—not less? ✨ What if presence mattered more than the to-do list? You’ll hear Chandler’s honest experience with this pregnancy, how her body image has shifted, what she’s learning about capacity vs. load, and why overwhelm doesn’t make you a better mom—presence does. This episode is for the mom who feels stretched thin… the mom navigating body changes… the mom trying to juggle it all… and the mom who secretly wonders if she’s doing enough. If you’re craving more peace, more connection, and more permission to be human—this is your episode. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

If you’ve ever felt like no amount of sleep, coffee, or training fixes your fatigue — this episode is your wake-up call. In this episode of The Athlete Mom Project, we break down the hormone–movement connection and explain why breathing sits beneath recovery, hormones, and capacity in the Athlete Mom Hierarchy of Needs. You’ll learn how breath directly influences your nervous system, hormonal balance, and ability to recover — and why many moms stay exhausted not because they’re doing too little, but because their system is stuck in survival mode. Inside this episode, we cover: the science of breathwork for athletes and why breath drives hormones, energy, and recovery how to use breathing strategies for endurance training, lifting, and everyday mom-life stress why nasal breathing improves nitric oxide production, HRV, and oxygen delivery through the Bohr effect how breath connects to capacity vs. load and impacts pain, performance, and fatigue how to assess and improve CO₂ tolerance using the BOLT test for better focus, calmer energy, and less anxiety Whether you’re a mountain athlete, hybrid lifter-runner, or busy mom trying to feel strong and resilient again, this episode gives you science-backed breathing tools you can use immediately — without adding more workouts, supplements, or stress. Recovery isn’t just about rest. It’s about teaching your body how to feel safe enough to recover. This episode is especially helpful for moms dealing with fatigue, hormone imbalance, burnout, or slow recovery. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

In this episode of The Athlete Mom Project, I sit down with Shannon — a lifelong athlete, mom of twins, and working professional — to talk about what it really takes to rebuild trust in your body after motherhood, injury, and pain. After a major knee injury, recurring back pain, and being told by her doctor never to squat again due to arthritis, Shannon could have given up on her athletic goals. Instead, she chose a different path — one rooted in education, movement, and trust. Together, we unpack her journey from pain and fear to confidence and performance. Shannon shares how she reconnected with her athletic identity postpartum, navigated recovery after a C-section and multiple injuries, and learned to train smart — not scared. If you’re a mom navigating chronic pain, rebuilding strength after birth, or trying to find your way back to the athlete you once were, this episode will remind you that healing is possible — and that movement is medicine. . . . 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

In a world that glorifies hustle, productivity, and doing more, many moms live in a constant state of go-mode — feeling wired, rushed, and disconnected from themselves without realizing why. In this episode of The Athlete Mom Project, we break down the science of slowing down without losing your drive. You’ll learn how to rewire your mornings to lower cortisol, protect your energy, and feel more grounded — using practical tools rooted in neuroscience, nervous system regulation, and movement science. This episode explores: why scrolling your phone first thing in the morning trains your brain for stress how your theta brain state influences habit formation and emotional regulation how to reset your cortisol curve so anxiety and overwhelm don’t run your entire day simple morning and evening rituals that calm the nervous system how to rebuild trust and safety in your body why it’s possible to want more and feel content right now This isn’t about doing less or losing ambition. It’s about learning how to shift out of survival mode so you can show up with more presence, patience, and clarity — especially with your kids. When your nervous system feels safe, everything changes: your energy, your focus, your relationships, and your ability to enjoy the life you’re already living. This episode is especially helpful for moms feeling anxious, overstimulated, burned out, or stuck in constant go-mode. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Are you an athlete mom navigating aches, pain, or the long-term impact of pregnancy and postpartum — and unsure how to train without making things worse? You’re not broken. You just need the right framework. In this episode of The Athlete Mom Project, I break down the Four Pain Rules — a science-backed system designed to help athlete moms train smarter, recover more effectively, and rebuild confidence in their bodies after pregnancy and postpartum. Rather than avoiding movement or pushing through pain blindly, this episode offers a clear way to understand what your body is communicating and how to respond without fear. You’ll learn: the four key words that redefine pain, irritation, and injury — and why they’re often misunderstood the four pain rules that help you decide when to push, when to scale back, and when to rest why pregnancy and postpartum are technically injuries — and how to train with respect for the body’s adaptations why postpartum is forever, and how to build lifelong resilience in your core, pelvic floor, and overall strength Whether you’re rebuilding after birth, managing knee or back pain, or chasing performance goals on the trail, in the gym, or on the mat, this episode will help you trust your body again — and train like the athlete mom you are. Pain isn’t a stop sign. It’s information. When you learn how to interpret it, you can keep moving forward with confidence. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]

Most people think creatine is just for men in the gym — but research shows it’s a game-changer for women, pregnancy, postpartum recovery, and athlete moms. In this episode of The Athlete Mom Project, I break down exactly how creatine works to fuel your brain and body, why women may benefit even more than men, and what new science says about using creatine during pregnancy and postpartum. Here’s what you’ll learn: Dosage clarity: For everyday use, take 3–5 g/day of creatine monohydrate. In studies on cognition and pregnancy, higher doses of 10–20 g/day have been tested safely short-term — especially in late pregnancy or during periods of sleep deprivation. Always consult your provider if you’re pregnant or postpartum. How creatine improves energy, memory, and mood, especially under stress and sleep loss. Why creatine supports muscle recovery and lean mass without causing bulk. How creatine may protect against birth complications and postpartum depression by supporting brain and placental energy systems. Practical tips to get started — timing, absorption, and debunking common myths. Recommended Creatine Monohydrate Brands: Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]