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

#69 - Why Pregnancy Shouldn’t Hurt | Athletic Pregnancy, Pain Science & Postpartum Recovery

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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header]] 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 podcast If 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 Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here [https://withchanyoucan.com/product-details/product/ampedcourse]] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here [https://www.builtthroughmovement.com/about-me] 🏃‍♀️ Movement Assessment Application 👉 Fill Out The Movement Assessment Application [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan [https://www.instagram.com/withchanyoucan/]]

#68 - Built Through Movement Mini Series (Your Identity and Mindset are Directly Linked To Your Performance and Results)

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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header]] 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 podcast If 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 Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here [https://withchanyoucan.com/product-details/product/ampedcourse]] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here [https://www.builtthroughmovement.com/about-me] 🏃‍♀️ Movement Assessment Application 👉 Fill Out The Movement Assessment Application [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan [https://www.instagram.com/withchanyoucan/]]

#67 - Built Through Movement Mini Series (RPE, Fatigue & Auto-Regulation — How Hard Should Your Workouts Feel?)

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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header]] 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 podcast If 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 Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here [https://withchanyoucan.com/product-details/product/ampedcourse]] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here [https://withchanyoucan.com/coaching-inquiry] 🏃‍♀️ Movement Assessment Application 👉 Fill Out The Movement Assessment Application [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan [https://www.instagram.com/withchanyoucan/]]

#66 - Built Through Movement Mini Series (Breath & VO₂ Max — The Endurance and Longevity Metric You Should Know To Live A Longer Life)

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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header]] 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 podcast If 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 Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here [https://withchanyoucan.com/product-details/product/ampedcourse]] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here [https://withchanyoucan.com/coaching-inquiry] 🏃‍♀️ Movement Assessment Application 👉 Fill Out The Movement Assessment Application [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan [https://www.instagram.com/withchanyoucan/]]

#65 - Built Through Movement Mini Series (Joy Is Fuel: The Secret To Staying Consistent With Exercise)

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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 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 [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header]] 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 podcast If 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 Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here [https://withchanyoucan.com/product-details/product/ampedcourse]] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here [https://withchanyoucan.com/coaching-inquiry] 🏃‍♀️ Movement Assessment Application 👉 Fill Out The Movement Assessment Application [https://docs.google.com/forms/d/e/1FAIpQLSe-XCDtFNrvyXdDMI-FCa9R6PO-efm4rOH5yUqnv2Fzzr7T2Q/viewform?usp=header] 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan [https://www.instagram.com/withchanyoucan/]]