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:
severe pelvic pain and overtraining during my first pregnancy
why pregnancy is a physiological adaptation — not an injury
pain science, hypnobirthing, and nervous system regulation
adrenaline vs oxytocin during labor
load vs capacity during pregnancy and postpartum
athletic identity and body image during motherhood
postpartum recovery timelines, pelvic floor healing, and “bounce back” culture
how movement, strength training, recovery, and proper fueling changed EVERYTHING this time around
I also break down the science behind:
healthy pregnancy weight gain
pregnancy nutrition and calorie needs
pelvic girdle pain and SPD
C-section statistics
breathing mechanics during pregnancy
why so many women normalize pain, exhaustion, and dysfunction postpartum
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.Pregnancy isn’t weakness. It’s adaptation.
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 podcastIf 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 CourseTraining 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 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 podcastIf 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 CourseTraining 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 podcastIf 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 CourseTraining 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 podcastIf 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 CourseTraining 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 podcastIf 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 CourseTraining 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 podcastIf 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 CourseTraining 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 podcastIf 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 CourseTraining 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 podcastIf 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 CourseTraining 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 podcastIf 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 CourseTraining 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 podcastIf 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 ProjectA 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 CourseTraining 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]