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

Welcome back to the Built Through Movement series inside The Athlete Mom Project podcast. In this episode we shift the conversation from biomechanics and training principles to something just as important for long-term progress: Identity. Because the way you see yourself directly influences the way you train, the habits you build, and the results you experience. If you’ve ever struggled with: • staying consistent with workouts • getting back into fitness after pregnancy or a break • feeling like you start strong but eventually fall off • feeling disconnected from your athletic identity after becoming a mom this episode will help you understand why. Inside this episode we break down the connection between identity and performance. We talk about: • Why identity shapes behavior more than motivation • How self-perception influences consistency in training • Why many women lose their athletic identity after major life transitions • How shifting identity helps rebuild sustainable fitness habits • The difference between chasing outcomes and becoming the person capable of achieving them Many people try to change their results by forcing more discipline. But real change often happens when you shift how you see yourself. When your identity aligns with the behaviors you want to practice, consistency becomes much easier. Because the goal of training isn’t just to reach a number on the scale or lift a certain weight. The goal is to become the kind of person who moves, trains, and takes care of their body as part of who they are. 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]

Welcome back to the Built Through Movement series inside The Athlete Mom Project podcast. In this episode we’re talking about one of the most important skills for long-term training success: Learning how to manage fatigue and adjust training intensity. If you’ve ever wondered: • How hard should my workouts feel? • What is RPE in strength training? • Am I pushing too hard in my workouts? • How do I know if I’m overtraining or just tired? • Should I still workout when I feel fatigued? This episode will help you understand how to train smarter. Inside this episode we break down: • What RPE (Rate of Perceived Exertion) actually means • How to use RPE to guide strength training and endurance workouts • The difference between productive fatigue vs harmful fatigue • Why athlete moms often experience fatigue differently due to stress, sleep, and life demands • How auto-regulation allows you to adjust workouts based on your body’s readiness • Why pushing harder is not always the best strategy for progress Many people believe that progress only comes from pushing harder every workout. But the reality is that sustainable strength, endurance, and performance come from knowing when to push and when to adjust. Learning how to regulate training intensity based on fatigue allows you to: ✔ avoid burnout ✔ reduce injury risk ✔ train consistently ✔ improve long-term performance Because the goal of training isn’t just intensity. The goal is sustainable progress over time. And that requires listening to your body while still challenging it appropriately. 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]

Welcome back to the Built Through Movement series inside The Athlete Mom Project podcast. In this episode, we explore one of the most important and misunderstood aspects of performance, health, and longevity: Breathing and VO₂ max. VO₂ max is one of the strongest predictors of long-term health, cardiovascular fitness, and endurance performance. But most people focus only on workouts and ignore one of the most important systems influencing it: their breath. Inside this episode we break down: • What VO₂ max actually means • Why it’s one of the strongest predictors of longevity and cardiovascular health • How breathing mechanics influence endurance performance • The connection between breathing, oxygen utilization, and energy systems • Why many people struggle with endurance even when they’re strong • How athlete moms can improve endurance capacity through smarter training We also talk about how aerobic capacity, breathing efficiency, and nervous system regulation work together to support both performance and recovery. Because endurance isn’t just about pushing harder. It’s about building a system that can use oxygen efficiently, recover quickly, and sustain effort over time. Whether you’re running, hiking, strength training, mountain biking, or simply trying to keep up with your kids, improving your aerobic capacity and breathing mechanics can dramatically improve how your body performs. 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]

Welcome back to the Built Through Movement series inside The Athlete Mom Project podcast. In this episode, we talk about something that is often completely overlooked in fitness conversations: Joy. Because the truth is — if your training feels like punishment, restriction, or constant pressure… it becomes almost impossible to stay consistent long term. And for many women, especially athlete moms, this is exactly what happens. Workouts become another thing on the to-do list. Another thing you feel guilty about missing. Another area where you feel like you’re falling short. But movement was never meant to feel like that. Inside this episode we explore the concept that joy is actually fuel for performance, consistency, and long-term health. We talk about: • Why enjoyment is one of the most powerful drivers of exercise consistency • How burnout happens when training becomes obligation instead of expression • Why athlete moms often lose their connection to movement after pregnancy or major life transitions • The difference between training for punishment vs training for capacity • How reconnecting with joy helps rebuild a sustainable relationship with fitness When movement feels good again — physically, mentally, and emotionally — consistency becomes much easier. And consistency is what ultimately builds: ✔ strength ✔ endurance ✔ resilience ✔ long-term health Because the goal of training isn’t just discipline. The goal is to build a body that allows you to experience life fully. And that requires movement that you actually enjoy. 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]

Welcome back to the Built Through Movement series inside The Athlete Mom Project podcast. If you’ve ever experienced things like: • tight hips that never seem to loosen up • knee pain when squatting or running • shoulders that feel unstable or weak • constantly stretching but still feeling stiff • strength training that still leads to recurring injuries This episode explains why that happens. Inside this episode we break down one of the most important principles of movement and injury prevention: Length, Strength, and Control. Many people focus on only one piece of the puzzle. They either stretch constantly trying to improve mobility, or they focus only on strength training. But the body actually needs all three components working together in order to move well and stay resilient. In this episode we cover: • Why tight muscles are often actually weak muscles • The difference between mobility, flexibility, and control • Why building strength in new ranges of motion prevents injury • How lack of control leads to joint instability and pain • Why athlete moms often feel tight even when they stretch regularly • How to build strength through full ranges of motion safely When the body has: ✔ sufficient length (range of motion) ✔ usable strength in that range ✔ and control of the joint You create a system that is much more resilient to injury and capable of handling training, sports, and everyday life. Because the goal isn’t just to be flexible or strong. The goal is to build a body that can express strength through full ranges of motion with control. That’s what creates true resilience. 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]

Welcome back to the Built Through Movement series inside The Athlete Mom Project podcast. If you’ve ever felt like: • you’re working out consistently but still dealing with pain • you keep getting injured when training harder • your body feels tight, unstable, or constantly fatigued • strength training alone isn’t fixing the problem This episode explains why. In this episode, we break down the Movement Hierarchy of Needs — a framework that explains what the body actually needs in order to move well, train consistently, and stay injury-resilient. Most workout programs jump straight to strength and intensity. But the body actually has a hierarchy it needs in order to support those things. In this episode we cover: • Why breathing mechanics influence strength and performance • The role of joint range of motion and mobility • Why stability and control come before intensity • How skipping foundational movement capacity leads to recurring injuries • Why many athlete moms feel strong but still experience pain When you understand the hierarchy of needs for movement, you stop trying to force your body into harder workouts before it’s ready. Instead, you start building the foundation that allows you to: • run longer • lift heavier • train consistently • move pain-free The goal isn’t just fitness. The goal is a body that can handle the demands of your life, sport, and motherhood. 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]

Welcome back to the Built Through Movement series inside The Athlete Mom Project podcast. If you’ve ever asked yourself: • Should I workout with pain? • Is it safe to run with knee pain? • How do I know if this is an injury or just soreness? • Am I making my pain worse by continuing to train? This episode will change the way you think about pain and decision making when it comes to exercise. Inside this episode, we break down the Pain Rules — a simple framework I use with my coaching clients to help them make smarter decisions when pain shows up during training. Because most people fall into one of two traps: They either push through pain and make the injury worse, or they stop moving completely and lose strength and capacity. Neither of those options actually helps the body recover or become more resilient. In this episode we talk about: • The difference between pain and injury • How to know if it’s safe to continue training with pain • When you should modify exercises instead of stopping completely • When pain is a signal to change the load or movement pattern • How athlete moms can stay consistent with training without constantly re-injuring themselves Learning how to interpret pain correctly is one of the most important skills you can develop as an active woman. Because the goal isn’t to avoid movement. The goal is to build a body that can tolerate more movement, more strength, and more life. 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]

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]  

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 🏔️ 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]

Ever feel like your body is constantly betraying you — with pain, tightness, or recurring injuries — no matter how hard you train or how careful you are? In this episode of The Athlete Mom Project, we break down what pain is actually trying to tell you and how to move toward pain-free performance using the framework of load vs. capacity — a concept that completely changes how you understand pain, injury, and long-term resilience. Instead of viewing pain as damage or failure, this episode explains why pain is often a signal that load exceeds capacity, and how learning to manage both allows you to keep doing the things you love without backing off completely. This episode is especially relevant for athlete moms navigating: chronic aches and recurring injuries postpartum healing and return to training pain flare-ups despite “doing everything right” performance plateaus and fear of re-injury You’ll learn: what load and capacity actually mean (and how to assess yours) why pain doesn’t automatically mean tissue damage how to reduce overload without stopping movement myths to stop believing about stretching, rest, age, and injury practical tools to build resilience and confidence in your body I also share insights from my own journey as an athlete, coach, and mom — including three knee surgeries, stress fractures, and postpartum recovery — and how I help clients rebuild capacity so they can move well, perform confidently, and trust their bodies again. Pain isn’t the enemy. Misunderstanding it is. When you learn how to listen instead of fight your body, pain becomes information — not a life sentence. 🎙️ 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]

Strong at Any Age with Steph Gaudreau: Shattering Strength Myths for Women 40+ . Instagram: Steph Gaudreau Fuel Your Strength Podcast . In this episode of The Athlete Mom Project, I sit down with Steph Gaudreau—strength coach, educator, and host of the Fuel Your Strength podcast—to unpack what it really means to be an athletic woman over 40. We talk about the myths that keep women stuck in fear-based fitness, how to shift from aesthetic goals to performance-driven training, and the habits that help you build strength for life—not just for looks. Steph shares her personal evolution through racing MTBs, finding weight training in her 30s, starting BJJ, and through it all, redefining what "strong" really means. Whether you're in your 30s, 40s, 50s, or beyond, this conversation will leave you fired up to lift heavy, move well, and honor your body in every season. . . 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]

In this special episode of The Athlete Mom Project, I sit down with Bri and Kait—co-founders of the wildly popular Colorado Hiking Moms group.   Colorado Hiking Moms Instagram Colorado Hiking Moms Facebook Connect with Bri here - @brioutdoors_ Connect with Kait here - @thechristmasfam   What started as a simple idea between 2 new moms to connect on trail to help navigate postpartum together, has grown into an 8,000+ member Facebook group full of adventure, authenticity, shared experiences, and a community between moms that feels like family.   We dive into the origin story of Colorado Hiking Moms, how motherhood inspired them to build a space for connection, and the real challenges and magic that come with balancing family life and mountain life. Whether you’re a seasoned trail mom or just craving deeper community, this episode will leave you feeling inspired, grounded, and ready to lace up your boots.   If you’ve ever wondered how to find your people, create real-life impact, or simply reconnect with yourself through the outdoors—this one's for you. . . . 🎙️ 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]

Fat loss advice on the internet is a mess — and most of it is keeping people stuck, frustrated, and chasing results that never last. In this episode of The Athlete Mom Project, we break down the overhyped fat loss hacks that sound good on social media but quietly sabotage long-term progress. From eating less and doing more to relying on extreme deficits, this conversation explains why these approaches eventually stop working — and what actually leads to sustainable fat loss. We talk about: why eating less and training more backfires over time what really happens to your metabolism when you diet too long the difference between fat loss and weight loss signs you’ve been in a calorie deficit for too long why plateaus aren’t a willpower problem — they’re a strategy problem This episode also walks through common red flags of chronic underfueling, including low energy, poor sleep, hormonal disruption, stalled progress, and feeling “stuck” despite effort. If you’ve been doing all the “right things” but aren’t seeing results — or feel worse the longer you diet — this episode will help you understand why your body isn’t broken. The approach is. This is a grounded, realistic conversation for anyone who’s tired of quick fixes and ready for an approach to fat loss that actually works with the body instead of against it. . . 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, a 12-week prep program, and all workshops→ EARLY BIRD PRICING: $750 (limit to 5 spots through June 22, 2025)→ 16 TOTAL spots are available 💻 Virtual Only: $199→ 12-week training plan + community access in my coaching app + workshop recordings→ Unlimited spots available 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]

In this episode of The Athlete Mom Project, I’m joined by Alex Nye to break down the science behind “movement is medicine” — and how to apply it in your daily life to improve energy, resilience, and overall well-being. This conversation bridges science and lived experience, exploring how movement impacts the nervous system, stress response, recovery, and long-term health. We talk about why movement is more than exercise, how it supports healing and performance, and how to use it intentionally instead of pushing harder or doing more. Alex and I first met years ago while working for the same health and fitness company — an experience that shaped both of our careers and perspectives. Beyond being a close friend, Alex also supported me through my early postpartum journey. Like so many moms, I initially sought accountability to “get back in shape,” but what I gained instead was a completely different relationship with myself and my body. In this episode, we talk about: the science behind movement as medicine how movement regulates stress and the nervous system why consistency matters more than intensity applying movement for healing, not punishment how perspective shifts can change your relationship with your body This episode is especially helpful for moms, athletes, and anyone who feels disconnected from their body, burned out from traditional fitness approaches, or unsure how to move forward in a sustainable way. Movement doesn’t just change your body. It changes how you relate to yourself — and that’s where real transformation begins. 🔗 CONNECT WITH ALEX Instagram: @alexnye 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, a 12-week prep program, and all workshops→ EARLY BIRD PRICING: $750 (limit to 5 spots through June 22, 2025)→ 16 TOTAL spots are available 💻 Virtual Only: $199→ 12-week training plan + community access in my coaching app + workshop recordings→ Unlimited spots available 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]

In this episode of The Athlete Mom Project, we talk about the comparison trap on social media — and how constant exposure is quietly stealing joy from moms’ everyday lives. Social media has a way of making it feel like everyone else is doing more, being more, and handling motherhood better. This episode explores how comparison takes root, why it hits moms so hard, and how scrolling can slowly disconnect you from your own life — even when things are objectively “good.” We talk about: how social media comparison impacts self-worth why moms are especially vulnerable to comparison how constant input creates dissatisfaction and pressure why comparison drains joy and presence how to show up more fully in your own life This conversation isn’t about quitting social media entirely — it’s about becoming more intentional with how you engage, what you consume, and how you measure your life. Joy doesn’t come from doing motherhood “right” or keeping up with curated versions of other people’s lives. It comes from presence, self-trust, and learning how to live your life instead of comparing it to everyone else’s highlight reel. If social media has been leaving you feeling behind, inadequate, or disconnected, this episode offers a grounded reminder: your life doesn’t need to look like anyone else’s to be meaningful. Learn More About the Hut Trip Here: ⁠San Juan Mountains Hut Trip⁠ 🗓️ September 23–25 📍 Silverton, Colorado - San Juan Mountains 🦅 Use code 'EARLYBIRD' at checkout to receive $150 off the total price 🔥 BONUS included is a 12-week training program included to help you build stamina/train for the hikes at elevation! . 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, a 12-week prep program, and all workshops→ EARLY BIRD PRICING: $750 (limit to 5 spots through June 22, 2025)→ 16 TOTAL spots are available 💻 Virtual Only: $199→ 12-week training plan + community access in my coaching app + workshop recordings→ Unlimited spots available 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]  

CONNECT WITH LAUREN HERE: Instagram: ⁠Lauren Trimble . . Athlete Mom Project Resources Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . . 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, a 12-week prep program, and all workshops → EARLY BIRD PRICING: $750 (limit to 5 spots through June 22, 2025) → 16 TOTAL spots are available 💻 Virtual Only: $199 → 12-week training plan + community access in my coaching app + workshop recordings → Unlimited spots available 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 . . 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!

CONNECT WITH LAUREN HERE: Instagram: Lauren Preskitt Instagram: The Outdoor Moms Join THE OUTDOOR MOMS Facebook Group Here: Facebook Group: The Outdoor Moms . . . Athlete Mom Project Resources Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . My FREEBIE to you (click below): ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ . LEARN MORE ABOUT AMPED HERE ⁠⁠⁠⁠⁠⁠Watch this short video⁠⁠⁠⁠⁠⁠ . If you are still feeling overwhelmed, ⁠⁠⁠⁠⁠⁠⁠⁠book a ⁠FREE coaching call ⁠⁠⁠⁠⁠⁠⁠⁠⁠with me and let's create a step by step approach that YOU can feel good about. . ⁠⁠⁠⁠⁠⁠⁠⁠⁠BOOK A FREE COACHING CLARITY CALL WITH ME HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ . Please like and subscribe, rate it, and share with your friends if you found this valuable. . And remember—with Chan, you CAN 💪 Let's climb this mountain together!

In this episode of The Athlete Mom Project, we talk about how to turn pressure into power — and how to navigate the intense emotions that come with competition. Using my recent BJJ competition as a real-life example, this episode breaks down what actually happens emotionally when pressure is high, stakes feel real, and performance matters. From nerves and self-doubt to adrenaline and fear of failure, competition brings up a wide range of emotions — and none of them mean you’re unprepared or weak. We talk about: why pressure triggers strong emotional responses how competition anxiety shows up in the body the difference between nerves and readiness how to work with emotions instead of fighting them reframing pressure as information and fuel Rather than trying to suppress emotions or “toughen up,” this conversation focuses on learning how to channel energy, stay present, and perform without being hijacked by your thoughts. This episode is especially helpful for athletes, competitors, and high-performing moms who want to show up fully — in sport, work, or life — without letting pressure shut them down. Pressure isn’t the problem. Unprocessed pressure is. When you learn how to work with it, pressure can become one of your greatest sources of power. 🎙️ 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, we talk about pivoting — and why changing direction doesn’t mean you failed, quit, or lacked discipline. Many driven women stay stuck in paths that no longer fit because they’ve already committed. They keep pushing out of obligation, guilt, or fear of what it means to change their mind. This episode challenges that mindset and reframes pivoting as a sign of self-awareness and growth, not weakness. We talk about: why commitment often turns into pressure how guilt keeps people stuck in misaligned paths the difference between quitting and pivoting how to reassess goals as life changes why honoring your current season matters This conversation is especially relevant for moms navigating shifting priorities, changing bodies, evolving goals, or seasons where what once made sense no longer does. You’re allowed to choose something different — even if you said yes before. You’re allowed to grow beyond past decisions. And you don’t owe anyone consistency at the expense of your well-being. Pivoting isn’t giving up. It’s choosing alignment over obligation. 🎙️ 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, we break down performance vs fat loss — and how to know which one you should focus on right now. Many active women feel torn between wanting to improve performance and wanting to lose body fat. This episode explains why trying to pursue both at the same time often leads to frustration, stalled progress, and burnout — and how identifying your current season can bring clarity and relief. We talk about: the difference between performance-focused and fat-loss-focused seasons how nutrition, training, and recovery needs differ for each signs you’re forcing the wrong goal for your current capacity why seasonal focus leads to better long-term results how to shift goals without feeling like you’re quitting Rather than framing this as an all-or-nothing decision, this conversation encourages a seasonal approach — one that honors your body, your life demands, and your long-term health. If you’ve felt stuck trying to “do it all,” this episode will help you step back, assess what your body actually needs, and choose a direction that supports progress instead of pressure. You don’t need to chase everything at once to move forward. Sometimes the most powerful choice is knowing what to focus on now. 🎙️ 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, we talk about the mental calorie deficit — and why it can feel like you’re “dieting forever” without seeing physical results. Many women find themselves stuck in a frustrating middle ground: not fully committed to a calorie deficit, but constantly thinking about food, restriction, and control. The result? Your mind is in a deficit, even when your body isn’t — leaving you mentally exhausted, discouraged, and confused about why nothing is changing. In this episode, we break down: what a mental calorie deficit actually is why half-in dieting creates more stress than results how constant restraint drains mental energy why this pattern keeps people stuck for years how to decide whether to commit — or step away This conversation explains why it’s possible to feel deprived without losing fat, why dieting can feel miserable even when it’s not effective, and how chronic mental restriction impacts motivation, confidence, and consistency. If you’ve ever felt like: you’re “kind of” dieting all the time food takes up too much mental space you’re tired of thinking about calories without seeing change you feel depleted but not progressing this episode will help you understand what’s happening — and what to do instead. You don’t need to live in a constant state of restraint to make progress. But you do need clarity, intention, and honesty about the season you’re in. 🎙️ 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]

🔎 BEFORE YOU LISTEN Pull your charts so you can follow along: 💎 Get your Human Design Type + Profile at GeneticMatrix.com 🧬 Get your Gene Keys Golden Path at GeneKeys.com (You’ll need your birth date, time, and location.) In this episode of The Athlete Mom Project, I’m joined by Kaija Dawn for a grounded conversation on Human Design and Gene Keys — and how these tools can help you better understand your energy, patterns, and decision-making. Rather than using Human Design and Gene Keys as rigid labels, this episode explores how to use them as self-awareness tools — frameworks that help you recognize why you move through life the way you do, where resistance shows up, and how to live with more alignment instead of forcing change. Before diving into the conversation, listeners are encouraged to pull their charts so they can follow along and apply the insights directly to their own lives. In this episode, we talk about: what Human Design and Gene Keys actually are how these systems explain energy, patterns, and behavior why self-awareness is the foundation for sustainable change how alignment can reduce burnout and frustration using energetics as a tool — not an identity box This conversation is especially helpful for moms navigating identity shifts, personal growth, or seasons where old strategies no longer work. It offers a way to move forward with more clarity, compassion, and trust in yourself. Human Design and Gene Keys aren’t about becoming someone new — they’re about understanding who you already are, so you can stop fighting yourself and start working with your natural design. 🎙️ 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, we talk about radical responsibility — what it really means, why it’s uncomfortable, and why it’s the fastest path to real change. This is a direct conversation about owning your choices, releasing victim mentality, and recognizing that no one is coming to save you — not because you’re alone, but because you are more capable than you’ve been taught to believe. We talk about: how victim mentality keeps people stuck what radical responsibility actually looks like in real life why waiting for motivation, permission, or the “right time” doesn’t work how your actions model behavior for your kids why change starts with you — even when life isn’t fair Taking responsibility doesn’t mean blaming yourself for everything that’s happened to you. It means recognizing where your power still exists — and choosing to use it. This episode is for moms who are tired of feeling stuck, tired of outsourcing their power, and ready to stop waiting for external circumstances to change before they do. Your life doesn’t change when things get easier. It changes when you decide to show up differently. And that decision starts with you. 🎙️ 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, we talk about how to stay on track while on vacation — without turning your trip into a rigid plan or feeling like you have to “start over” when you get home. Vacations often bring up stress around fitness, nutrition, and routines. This episode breaks down what staying on track actually means, why all-or-nothing thinking makes vacations harder, and how to approach travel in a way that supports both enjoyment and consistency. We talk about: what “staying on track” really looks like on vacation how to maintain fitness and movement without formal workouts flexible nutrition strategies that don’t feel restrictive why vacations don’t ruin progress how to return home without guilt or punishment Rather than trying to control every detail, this conversation focuses on intentional choices, realistic expectations, and understanding what actually matters in short-term travel versus long-term progress. You don’t need to be perfect on vacation to make progress. And you don’t need to abandon your habits to enjoy time away. This episode offers a grounded, sustainable way to think about fitness, food, and routines while traveling — so you can come home feeling refreshed instead of behind. 🎙️ 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, we talk about why the idea of balance keeps so many people stuck — and why aiming for harmony and peace is often a more sustainable goal. “Balance” is often framed as having everything perfectly aligned at all times. But real life doesn’t work that way — especially during motherhood, demanding seasons, or periods of growth. This episode explores why chasing balance can create frustration and guilt, and how shifting toward harmony allows for more flexibility, self-trust, and peace. We talk about: why balance is an unrealistic standard how the pursuit of balance creates pressure what harmony actually looks like in real life the difference between chasing happiness and cultivating peace how to move through busy seasons without feeling like you’re failing Rather than trying to keep everything equal, this conversation invites you to think about alignment — knowing what deserves your energy right now, and allowing that to change over time. Peace isn’t found by doing everything perfectly. It’s found by releasing unrealistic expectations and learning how to move with life instead of against it. If you’ve felt overwhelmed, stretched thin, or frustrated by the idea of “finding balance,” this episode offers a new lens — one that supports growth without guilt. 🎙️ 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]