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

At 38 weeks pregnant, I can honestly say this pregnancy has been a completely different experience than my first.

In this episode of the The Athlete Mom Project, I open up about:

I also break down the science behind:

If you’re pregnant, postpartum, trying to conceive, or simply want to feel stronger and safer in your body as a mom, this episode is for you.

Strong doesn’t mean never struggling.

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

From there, I’ll help you determine whether you would benefit most from:

• a personalized movement assessment

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.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

🏃‍♀️ Movement Assessment Application

👉 Fill Out The Movement Assessment Application

💪🏻 Connect with me on Instagram

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

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

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.

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

From there, I’ll help you determine whether you would benefit most from:

• a personalized movement assessment

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.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

🏃‍♀️ Movement Assessment Application

👉 Fill Out The Movement Assessment Application

💪🏻 Connect with me on Instagram

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?

This episode will help you understand how to train smarter.

Inside this episode we break down:

• What RPE (Rate of Perceived Exertion) actually means

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

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.

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

From there, I’ll help you determine whether you would benefit most from:

• a personalized movement assessment

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.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

🏃‍♀️ Movement Assessment Application

👉 Fill Out The Movement Assessment Application

💪🏻 Connect with me on Instagram

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

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.

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

From there, I’ll help you determine whether you would benefit most from:

• a personalized movement assessment

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.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

🏃‍♀️ Movement Assessment Application

👉 Fill Out The Movement Assessment Application

💪🏻 Connect with me on Instagram

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

When movement feels good again — physically, mentally, and emotionally — consistency becomes much easier.

And consistency is what ultimately builds:

✔ strength

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.

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

From there, I’ll help you determine whether you would benefit most from:

• a personalized movement assessment

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.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

🏃‍♀️ Movement Assessment Application

👉 Fill Out The Movement Assessment Application

💪🏻 Connect with me on Instagram

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

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,

In this episode we cover:

• Why tight muscles are often actually weak muscles

When the body has:

✔ sufficient length (range of motion)

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.

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

From there, I’ll help you determine whether you would benefit most from:

• a personalized movement assessment

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.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

🏃‍♀️ Movement Assessment Application

👉 Fill Out The Movement Assessment Application

💪🏻 Connect with me on Instagram

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

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

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

The goal isn’t just fitness. The goal is a body that can handle the demands of your life, sport, and motherhood.

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

From there, I’ll help you determine whether you would benefit most from:

• a personalized movement assessment

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.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

🏃‍♀️ Movement Assessment Application

👉 Fill Out The Movement Assessment Application

💪🏻 Connect with me on Instagram

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?

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,

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

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.

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

From there, I’ll help you determine whether you would benefit most from:

• a personalized movement assessment

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.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

🏃‍♀️ Movement Assessment Application

👉 Fill Out The Movement Assessment Application

💪🏻 Connect with me on Instagram

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

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.

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

From there, I’ll help you determine whether you would benefit most from:

• a personalized movement assessment

Movement Assessment Application:

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.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

🏃‍♀️ Movement Assessment Application

👉 Fill Out The Movement Assessment Application

💪🏻 Connect with me on Instagram

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.

It’s subconscious protection.

In this episode, we dive into:

• Why you keep self-sabotaging your weight loss 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:

This episode will help you understand why — and what to do differently.

Because maybe you’re not lazy.

And when your goals are aligned with your authentic self, consistency becomes natural — not forced.

🎙️ Subscribe to the podcast

🔗 Resources & Links

🫁 Start The Capacity Project

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

💪🏻 Connect with me on Instagram