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

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]  

Are you stuck in the cycle of doing more, burning out, and never getting the results you want? In this episode of The Athlete Mom Project Podcast, I break down the powerful Be→Do→Have framework—a mindset shift that helps athlete moms finally escape the shame spiral of failed diets, rigid routines, and overtraining. Instead of asking “What do I need to do?” this framework flips the script and teaches you how to decide who you need to BE first so your actions (DO) and results (HAVE) naturally follow. Inside this episode you’ll learn: ✅ Why most moms fail not from lack of discipline, but from a misaligned identity ✅ How to reframe setbacks like skipped workouts or late-night pizza so they don’t derail you ✅ The role of support systems—family, community, and coaching—in shaping success ✅ A practical exercise you can do today to redefine your identity and goals ✅ The surprising performance secret top athletes use: shortening the gap between emotion and action by trusting themselves If you’re ready to stop “doing more” and finally become the strong, consistent, pain-free, energized version of yourself you’ve always wanted—this episode is for you. 💬 Want to experience this shift firsthand? DM @withchanyoucan for a FREE movement assessment and learn how to align your training with your true identity as an athlete mom.

Are your words keeping you stuck? Are the small compromises you’ve made with your body quietly stealing your freedom? And did you know your breath — specifically your tolerance to carbon dioxide (CO₂) — is one of the strongest indicators of long-term health, resilience, and lifespan? In this episode of The Athlete Mom Project, we break down how VO₂max, CO₂ capacity, breathwork, and mindset work together to shape performance, recovery, and longevity — especially for athlete moms who want to stay strong, capable, and independent for decades. This episode connects the science and the strategy, including: how the words you use rewire your brain through the Reticular Activating System (RAS) and reinforce identity why small compromises train your nervous system to contract instead of expand how breath acts as the fastest regulator of stress and energy why CO₂ tolerance (not oxygen intake) is a leading indicator of nervous system health, endurance, and longevity how nasal breathing, breath mechanics, and CO₂ capacity directly influence VO₂max practical ways to improve CO₂ tolerance using Zone 2 training, intervals, tempo work, and breath training CO₂ capacity reflects how well your body tolerates stress — physically and mentally. Low tolerance is associated with anxiety, poor recovery, chronic fatigue, pain sensitivity, and declining performance. Higher tolerance allows you to stay calm under load, move efficiently, recover faster, and maintain independence as you age. Whether you’re a mom training for the mountains, rebuilding strength after pregnancy, rolling on the mats, or simply wanting to feel strong and pain-free in your body again, this episode gives you tools to stop shrinking your capacity — and start expanding it. Longevity isn’t about avoiding stress. It’s about training your body to handle it well. One breath at a time. 🎙️ 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 pushing harder but feeling more burned out? In this episode of The Athlete Mom Project Podcast, we break down the science of the pyramid of performance—a step-by-step framework that explains why so many women struggle with high heart rates, poor sleep, constant soreness, and stalled progress. We’ll cover: Why recovery and energy balance form the true foundation of performance How flexibility and mobility protect you from pain and injury The role of strength balance in keeping you resilient Why skill should come last, not first—and what happens when you skip ahead Plus, we’ll explore how this framework ties into the bigger picture of life as an athlete mom: pregnancy and postpartum changes, body image, chronic pain, the cycles of the full moon, and how to align your training with the seasons of the year. If you’re tired of the burnout cycle and ready to rebuild smarter, this episode will give you the clarity and tools you need. 👉 Listen now, and learn how to train, recover, and thrive as an athlete mom—without sacrificing your body or your energy. 🎙️ 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 been told your pain is “normal,” that you should just “stop squatting,” or that it’s all part of “mom life” or “getting older,” this episode is going to challenge everything you’ve been told. In today’s episode of The Athlete Mom Project, I’m sharing why the traditional medical system fails so many of us — especially moms and athletes — when it comes to pain, movement, and performance. Doctors are trained to treat symptoms, not solve root causes. And if you’ve been bouncing from one appointment to another without real answers, you already know how frustrating that is. I’ll share my story of being told at 18 that I’d never be an athlete again, being told I’d struggle to have kids, and how I proved them wrong. Today, I’m not only an athlete mom, but I help other moms reclaim their strength, rebuild capacity, and finally get out of pain. Inside this episode you’ll learn: Why pain is not normal — and what it actually signals. Ways to transform how you address pain and limitations. How to understand load vs. capacity and why that’s the missing link in your training. Why my approach is different — and why it works when quick fixes and prescriptions don’t. If you’re tired of treating symptoms and you’re ready to finally restore your body’s capacity, this episode will show you the path forward. . . .   Learn More About the Hut Trip Here: ⁠⁠⁠⁠⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠⁠⁠⁠⁠ . . 🗓️ September 23–25 📍 Silverton, Colorado - San Juan Mountains . . Over two nights we’ll move our bodies, hike to alpine lakes, eat nourish meals, share stories over campfires and reconnect with our bodies — surrounded by alpine peaks at 10,000 feet, yummy food, and even better conversation. . . 🛏️ Full Retreat: $450→ Includes lodging, 2 days of meals, and all 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 📖 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, I sit down with Kelly Lagasse, Colorado adventure mom and founder of Raise Wild, the brand for bold, durable outdoor gear for wild little ones.  From camping to biking to hiking and skiing, she’s a go getter who has a mission and is committed to the process. Kelly shares her raw and refreshing journey through motherhood, mental health, and entrepreneurship and everything in between. Whether you're an outdoor-loving mama, a small business dreamer, or just looking for permission to live life a little wilder—this one’s for you. 🎧 Listen in and tag us with your favorite takeaway! 🛒 Follow Kelly & Shop Raise Wild: @kelly.lagasse | @raisewild | shopraisewild.com . . Athlete Mom Project Resources Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Podcast Instagram: ⁠⁠⁠⁠⁠@athletemomproject⁠⁠⁠⁠⁠ . . My FREEBIE to you (click below): ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . . Learn More About the Hut Trip Here: ⁠⁠⁠⁠⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠⁠⁠⁠⁠ . . 🗓️ September 23–25 📍 Silverton, Colorado - San Juan Mountains . . Over two nights we’ll move our bodies, hike to alpine lakes, eat nourish meals, share stories over campfires and reconnect with our bodies — surrounded by alpine peaks at 10,000 feet, yummy food, and even better conversation. . . 🛏️ Full Retreat: $600→ Includes lodging, 2 days of meals, and all resources! ***BONUS OFFER: Come with a friend as a (2 for 1). Bring a buddy and you both can come for $600 total*** - DM me @withchanyoucan and say "BUDDY" and I'll hook you up. . . Please like and subscribe, rate it, and share with your friends if you found this podcast valuable. It helps this content reach more people! . . And remember—with Chan, you CAN 💪 Let's climb this mountain together!

In this episode of The Athlete Mom Project, we talk about the quiet tension many women carry — loving their life and still wanting more. So many moms feel pressure to constantly “fix” themselves or rush toward the next version of who they should be. Others feel guilty for wanting growth at all, especially when their life looks good on paper. This episode explores how to hold space for gratitude and desire, joy and discomfort, presence and vision — all at the same time. We talk about: why wanting more doesn’t mean you’re ungrateful how perfectionism steals joy from the present the difference between growth and self-rejection why progress doesn’t need to be rushed how to honor your current season without abandoning your future If you’ve ever felt frustrated by your pace of change, conflicted about wanting something different, or unsure how to evolve without burning down your life, this conversation offers relief and perspective. You don’t need to hate your life to outgrow it. And you don’t need to rush your evolution to prove you’re moving forward. Growth can be rooted, intentional, and kind. 🎙️ 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]

Functional training” has become a buzzword in fitness—but do you actually know what it means? . . In this episode, we break down what true functional training is (hint: it’s not about doing squats on a BOSU ball). I’ll walk you through what it looks like for endurance athletes, why lifting heavy is essential for long-term performance, and how your training should reflect the life you want to live—not just the body you want to sculpt. . . We’ll talk: Why strength training supports runners, not slows them down The difference between flexibility and mobility (and why you feel tight) How to train for recovery, not just output What “functional” looks like in different seasons of life and training How to auto-regulate and prevent injury before it happens . . If you’re an athlete, mom, or anyone who wants to be capable in their body for life—this one’s for you. . . Learn More About the Hut Trip Here: ⁠⁠⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠⁠⁠ . . 🗓️ September 23–25 📍 Silverton, Colorado - San Juan Mountains . . Over two nights we’ll move our bodies, hike to alpine lakes, eat nourish meals, share stories over campfires and reconnect with our bodies — surrounded by alpine peaks at 10,000 feet, yummy food, and even better conversation. . . 🛏️ Full Retreat: $900→ Includes lodging, 2 days of meals, all resources, coaching app access with workouts and nutrition support (optional), and all workshops!   ***BONUS OFFER: Come with a friend as a (2 for 1). Bring a buddy and you both can come for $900 total*** - DM me @withchanyoucan and say "BUDDY" and I'll hook you up.   PAYMENT PLANS are available as low as $56 per month 🫶🏻 💥 12-week training plan included 💥 Expert-led workshops 💥 All meals + lodging included in the price . . 🎙️ 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]