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

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 podcastIf 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 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]

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.
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Learn More About the Hut Trip Here:
⁠⁠⁠⁠⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠⁠⁠⁠⁠
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🗓️ September 23–25
📍 Silverton, Colorado - San Juan Mountains
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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.
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🛏️ Full Retreat: $450→ Includes lodging, 2 days of meals, and all resources!
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🎙️ 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
💪🏻 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 ResourcesInstagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast 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 podcastIf 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 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]

Functional training” has become a buzzword in fitness—but do you actually know what it means?
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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.
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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
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If you’re an athlete, mom, or anyone who wants to be capable in their body for life—this one’s for you.
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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
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.
🎙️ 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
📖 Read the full breakdown of this Podcast episode on my Substack👉 [Read it 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]

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 podcastIf 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 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]

Strong at Any Age with Steph Gaudreau: Shattering Strength Myths for Women 40+
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Instagram: Steph Gaudreau
Fuel Your Strength Podcast
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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.
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Learn More About the Hut Trip Here:
⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠
.
.
🗓️ September 23–25
📍 Silverton, Colorado - San Juan Mountains
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.
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
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.
🎙️ 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
📖 Read the full breakdown of this Podcast episode on my Substack👉 [Read it 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]

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.
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🎙️ 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
📖 Read the full breakdown of this Podcast episode on my Substack👉 [Read it 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]

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.
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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 podcastIf 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 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]

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 podcastIf 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 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]