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 why the idea of balance keeps so many people stuck — and why aiming for harmony and peace is often a more sustainable goal.
“Balance” is often framed as having everything perfectly aligned at all times. But real life doesn’t work that way — especially during motherhood, demanding seasons, or periods of growth. This episode explores why chasing balance can create frustration and guilt, and how shifting toward harmony allows for more flexibility, self-trust, and peace.
We talk about:
why balance is an unrealistic standard
how the pursuit of balance creates pressure
what harmony actually looks like in real life
the difference between chasing happiness and cultivating peace
how to move through busy seasons without feeling like you’re failing
Rather than trying to keep everything equal, this conversation invites you to think about alignment — knowing what deserves your energy right now, and allowing that to change over time.
Peace isn’t found by doing everything perfectly.It’s found by releasing unrealistic expectations and learning how to move with life instead of against it.
If you’ve felt overwhelmed, stretched thin, or frustrated by the idea of “finding balance,” this episode offers a new lens — one that supports growth without guilt.
🎙️ 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 mom guilt, worthiness, and why so many mothers feel selfish for wanting more out of life.
From a young age, many women are taught to put themselves last — and motherhood often amplifies that belief. This episode explores how guilt shows up when moms desire more freedom, fulfillment, success, rest, or joy, and why wanting more doesn’t make you ungrateful or selfish.
We talk about:
where mom guilt actually comes from
why wanting more can feel uncomfortable or “wrong”
how worthiness gets tangled with productivity and sacrifice
why you don’t need to earn rest, joy, or success
how releasing guilt can change how you show up for yourself and your family
This conversation is a reminder that your desires matter — not in spite of being a mom, but because you are a whole human with needs, dreams, and capacity for more.
You don’t need permission to want a life that feels expansive.You don’t need to prove your worth through sacrifice.And you don’t need to shrink yourself to be a good mom.
You are worthy — exactly as you are — of everything you’ve ever wanted.
🎙️ 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 why you can be taking action and still feel stuck — and how misaligned action quietly keeps people from moving forward.
Many women are doing “all the right things”: working hard, showing up consistently, consuming information, and trying to improve — yet nothing seems to change. This episode breaks down why action alone isn’t enough, how misalignment shows up in daily decisions, and what it looks like to realign your efforts with who you actually are and what you truly need.
We explore:
what misaligned action really means
why effort without alignment leads to burnout
how to recognize when you’re forcing progress
why clarity matters more than intensity
how to shift toward action that actually creates change
If you feel frustrated, exhausted, or like you’re spinning your wheels, this conversation offers language and perspective to help you understand what’s happening beneath the surface — without shame or self-blame.
Progress doesn’t come from doing more.It comes from doing the right things, at the right time, for the right reasons.
This episode is an invitation to slow down, reassess, and move forward with intention instead of pressure.
🎙️ 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 Courtney Burton for a powerful conversation about stepping into your power as a mom while building wild success in life and business.
Courtney is a mom, entrepreneur, and leader who embodies what it looks like to pursue ambition without abandoning yourself — or your family — in the process. This conversation challenges the belief that you have to choose between being a present mom and being deeply successful.
We talk about:
redefining success through motherhood
releasing guilt around ambition
stepping into confidence and self-trust
building a business that aligns with your values
what it really takes to grow without burnout
This episode is for moms who feel a pull toward more — more impact, more fulfillment, more freedom — but also want to stay grounded in who they are and the life they’re building.
You don’t need to shrink your dreams to be a good mom.And you don’t need to sacrifice yourself to be successful.
This conversation is a reminder that power, purpose, and motherhood can coexist — and that you’re allowed to want a life that feels expansive.
🎙️ 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]

🎙️ 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]

SPECIAL GUEST NICO DE HAAN:Living A Primal Lifestyle YouTube ChannelEmail: nicodehaan@me.comConnect with him on Facebook here..Athlete Mom Project Resources.IF YOU ARE INTERESTED IN THE 50% OFF MY NEW COURSE PROGRAM LAUNCHING (10 BETA TESTERS ONLY - LIMITED TIME) - PLEASE SEND ME A 'DM' IN INSTAGRAM..Instagram: ⁠⁠@withchanyoucan⁠⁠⁠⁠FREE FACEBOOK COMMUNITY⁠⁠- join a bunch of other moms on a mission just like you!.My FREEBIE to you (click below):⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠.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 why most goals don’t stick — and what actually makes goal setting sustainable in real life.
Many people set goals with motivation and good intentions, only to feel frustrated weeks later when consistency fades or life gets in the way. This conversation breaks down why traditional goal-setting methods often fail, how identity, capacity, and environment influence follow-through, and how to create goals that support who you are now — not who you used to be.
If you’ve struggled with:
setting goals and falling off
feeling motivated but inconsistent
all-or-nothing thinking
starting over again and again
this episode offers a more grounded approach to goal setting — one that focuses on alignment, self-trust, and long-term progress instead of pressure.
This episode is especially helpful during seasons of change, transition, or burnout, when old systems no longer work and a new approach is needed.
 
🔗 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 ]
🎙️ 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.
💪🏻 Connect with me on Instagram👉 [@withchanyoucan]

In this episode of The Athlete Mom Project, we talk about what it actually means to feel stuck in life — especially during seasons where growth feels invisible and progress seems nonexistent.
Using the metaphor of the bamboo tree, this conversation explores why effort doesn’t always produce immediate results, how internal growth often happens long before external change, and why feeling stuck doesn’t mean you’re failing.
If you’re in a season where:
nothing feels like it’s moving forward
you’re questioning your direction or purpose
you’re doing the work but not seeing outcomes
you feel disconnected from who you used to be
This episode will help you reframe what’s happening beneath the surface.
Growth isn’t always loud or visible. Sometimes it’s happening quietly, building roots before anything breaks through. This episode is a reminder that being stuck doesn’t mean you’re off track — it may mean you’re preparing for something deeper.
🔗 Resources & Links
🏔️ Join the Athlete Mom Project CourseTraining that fits motherhood — without burnout, all-or-nothing, or sacrificing family life.👉 [ Learn More Here ]
 
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In this episode of The Athlete Mom Project, we explore why movement is medicine — and how to intentionally use movement to improve performance, recovery, and overall well-being.
Movement isn’t just about burning calories or chasing aesthetics. When applied with purpose, it can regulate the nervous system, build resilience, improve athletic capacity, and support both physical and mental health.
In this episode, we talk about:
what “movement is medicine” actually means
how movement impacts the nervous system and stress response
why the right type of movement matters more than doing more
how to use movement strategically for performance and recovery
when movement helps — and when it can hurt if misapplied
We also discuss how athletes and active moms can use movement as a tool to feel better in their bodies, move through stress, and build long-term capacity without burnout or injury.
This episode offers a framework for understanding how to match movement to your current needs — whether that’s pushing performance, supporting recovery, or reconnecting with your body during a demanding season of life.
Movement is powerful. But like any medicine, the dose, timing, and intention matter.
🎙️ 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 dive into subconscious beliefs, self-sabotage, and the resistance that often shows up right before growth.
If you’ve ever felt like you want change but keep getting in your own way — starting strong, then pulling back, procrastinating, or losing momentum — this episode helps explain why that happens and what it actually means.
We talk about how subconscious beliefs are formed, how they influence behavior without us realizing it, and why resistance isn’t a sign that something is wrong — it’s often a sign that you’re moving outside your comfort zone.
In this episode, we explore:
why self-sabotage shows up during change
how subconscious beliefs shape habits and decisions
what resistance is trying to protect you from
why growth often feels uncomfortable before it feels empowering
how to move forward without forcing or shaming yourself
Rather than pushing harder or relying on willpower, this conversation invites a more compassionate approach — one that builds awareness, safety, and trust as you step into a new version of yourself.
If you feel stuck, frustrated, or caught in cycles you don’t fully understand, this episode offers language and insight to help you recognize what’s happening beneath the surface — and how to move through it with more clarity.
Growth doesn’t require you to fix yourself.It requires you to understand yourself.
🎙️ 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]