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

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!
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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: $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]
 

CONNECT WITH LAUREN HERE:Instagram: ⁠Lauren Trimble..Athlete Mom Project ResourcesInstagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@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 availablePAYMENT 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 MomsJoin THE OUTDOOR MOMS Facebook Group Here:Facebook Group: The Outdoor Moms...Athlete Mom Project ResourcesInstagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.My FREEBIE to you (click below):⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.LEARN MORE ABOUT AMPED HERE⁠⁠⁠⁠⁠⁠Watch 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 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, 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 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, 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 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, 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 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]

🔎 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 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, 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 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, 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 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]