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

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.

🎙️ Subscribe to the podcast

📖 Read the full breakdown of this Podcast episode on my Substack

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

💪🏻 Connect with me on Instagram

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?

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:

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

📖 Read the full breakdown of this Podcast episode on my Substack

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

💪🏻 Connect with me on Instagram

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.

This episode is especially helpful for moms dealing with fatigue, hormone imbalance, burnout, or slow recovery.

🎙️ Subscribe to the podcast

📖 Read the full breakdown of this Podcast episode on my Substack

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

💪🏻 Connect with me on Instagram

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

📖 Read the full breakdown of this Podcast episode on my Substack

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

💪🏻 Connect with me on Instagram

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:

This episode is especially helpful for moms feeling anxious, overstimulated, burned out, or stuck in constant go-mode.

🎙️ Subscribe to the podcast

📖 Read the full breakdown of this Podcast episode on my Substack

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

💪🏻 Connect with me on Instagram

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.

When you learn how to interpret it, you can keep moving forward with confidence.

🎙️ Subscribe to the podcast

📖 Read the full breakdown of this Podcast episode on my Substack

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

💪🏻 Connect with me on Instagram

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

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

💪🏻 Connect with me on Instagram

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:

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?

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.

One breath at a time.

🎙️ Subscribe to the podcast

📖 Read the full breakdown of this Podcast episode on my Substack

🏔️ Join the Athlete Mom Project Course

📲 Learn More About Coaching Programs

👉 Inquire About Coaching Programs Here

💪🏻 Connect with me on Instagram