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Published by Chandler Sommerfeldt | Strength and Conditioning Coach, Postpartum and Precision Nutrition Certified and Active Life Professional Candidate
Are you an active mom who wants to keep exercising during pregnancy, recover fully postpartum, and move your body without pain — but feels overwhelmed by conflicting advice, limited time, and a body that doesn’t feel the same anymore? The Athlete Mom Project is a podcast for moms who want to stay strong, pain-free, and confident in their bodies through pregnancy, postpartum, and real life — without burnout or compromise. Hosted by Chandler Sommerfeldt , a movement and nutrition coach, endurance athlete, and mom, this podcast breaks down how to exercise during pregnancy, return to movement postpartum, and train sustainably as a busy mom using evidence-based principles, pain science, and real-life experience. You’ll learn about pregnancy workouts, postpartum exercises, and strength training that supports motherhood instead of competing with it. Episodes cover core exercises during pregnancy, first trimester exercises, heart rate zones, losing strength during pregnancy, and how to safely continue running while pregnant. Postpartum topics include running after baby, exercise after a C-section, pelvic floor exercises postpartum, diastasis recti, and how to heal your core after pregnancy without fear or confusion. The Athlete Mom Project also addresses common pain points like back pain, knee pain, and hip pain, explains why pain does not always equal damage, and explores the difference between mobility versus stretching so you can move with confidence instead of avoidance. You’ll find guidance on quick workouts for busy moms, sustainable strength training, and realistic routines that fit into real life. Nutrition and mindset are central to the conversation. We talk about what to eat before workouts, how to eat for long runs, meal plans for moms, hormone health, recovery, and the mindset shifts needed to rebuild trust in your body, understand capacity and bandwidth, and create long-term, pain-free movement. If you believe movement is medicine, that your body is adaptable, and that motherhood shouldn’t mean giving up your athletic identity, you’re in the right place. Welcome to The Athlete Mom Project — where strong, capable, pain-free moms are built for life.
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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 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 ] 📲 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 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 ] 📲 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 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 ] 📲 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 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 ] 📲 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 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 ] 📲 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 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 ] 📲 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 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 ] 📲 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 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 ] 📲 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 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 ] 📲 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 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 🫁 Start The Capacity Project A 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 Course Training 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 ]
Are your jaw tension and pelvic floor symptoms connected? If you struggle with pelvic floor tightness, leaking when lifting, urinary urgency, heaviness, or postpartum core dysfunction — and you also clench your jaw or grind your teeth — this episode will change how you understand your body. In this episode of The Athlete Mom Project, we break down: • The jaw–pelvic floor fascial connection (deep front line explained) • How jaw clenching increases pelvic floor guarding • Why kegels and “suck up a blueberry” cues often make symptoms worse • The role of the diaphragm in core and pelvic floor coordination • How breath timing affects pressure and leaking under load • Why pelvic floor tightness is often nervous system driven — not weakness If you’re pregnant, postpartum, or an athlete mom lifting heavier than bodyweight, this episode will help you understand how the jaw, breath, core, and pelvic floor function as one integrated system. You don’t need more isolated squeezing. You need coordinated strength. Inside The Athlete Mom Project and Stronger Through Pregnancy, we teach you how to build capacity, manage pressure, and train heavy without leaking or guarding. Listen now to learn how to stop over-gripping and start building resilient, integrated strength. 🎙️ 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 🫁 Start The Capacity Project A 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 Course Training 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 feel like you’re doing everything—saving workouts, following 30 different “hormone” accounts, bouncing between programs, Googling symptoms, trying to be a great mom and chase big goals—this episode is your permission slip to stop adding more. In today’s episode of The Athlete Mom Project, I’m pulling a few key concepts from The 4-Hour Workweek (Tim Ferriss) and applying them to the athlete mom life through my favorite framework: capacity vs load. Because most of the time, it’s not a motivation problem or an information problem… it’s a capacity problem. We talk about: Why information overload keeps you stuck (and dysregulated) What a “low-information diet” actually looks like in real life How the 80/20 rule applies to training, nutrition, recovery, and motherhood Why “busy” feels productive… but often isn’t moving you toward your goals How to stop the start-over Monday cycle by eliminating what doesn’t work Why fewer workouts + higher quality can create better results (without burnout) The difference between random programming and a real system built for your season Your takeaway: Clarity builds capacity. Noise drains it. So here’s the question I want you to sit with: If you only had 4 hours a week to move your goal forward… what would you eliminate? If you’re ready for structure and implementation (not more chaos), check out the links below. 🔗 Resources & Links 🎙️ 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 🫁 Start The Capacity Project A 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 Course Training 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 ]
Pubic symphysis pain during pregnancy (SPD) can feel like your pelvis is splitting in half — rolling over in bed hurts, walking hurts, getting dressed hurts… and the most common advice is still: “rest, stop single-leg work, take Tylenol, it’ll go away after birth.” In this episode of The Athlete Mom Project, I’m telling my SPD story from my first pregnancy with my oldest — what made it worse, what I did wrong, and what I’m intentionally doing differently this pregnancy to keep training (lifting, running, jiu-jitsu) without SPD pain taking over my life. You’ll learn: What SPD (symphysis pubis dysfunction) actually is — and why it’s usually irritation, not injury Why pregnancy pelvic pain is often a load + coordination problem (not a “tight hip” problem) How stress, fatigue, poor sleep, and breath-holding increase pelvic pressure and pain Why “stop moving” advice often backfires for athlete moms Examples exercises to use for SPD relief: seated ball squeezes, diagonal band pull-downs, crossover step-ups + curtsy, staggered stance squats, and breath-led core work How to use pain as information so you can adjust training instead of spiraling If you’re pregnant and dealing with SPD pain, pelvic girdle pain, SI joint pain, or that sharp “lightning crotch” feeling — this episode will give you a framework and practical movements you can start today. Want structure + a full relief library? My week-by-week program Stronger Through Pregnancy includes strategic programming + a relief library for pelvic pain, core, breath, and strength adaptations through every trimester. To learn more about the 36-weeek program, fill out my coaching inquiry form: --> Stronger Through Pregnancy Inquiry <-- 🔗 Resources & Links 🫁 Start The Capacity Project A 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 Course Training 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 ]
Watching the 2026 Olympics hit different—especially if you’re an athlete mom navigating injury, postpartum changes, or that “my body feels unfamiliar” season. In this episode I break down Lindsey Vonn’s 2026 comeback, the pre-Olympic ACL rupture, and the downhill crash that led to a complex tibia fracture and multiple surgeries. But this isn’t a recap for gossip—it’s a masterclass on identity, pain, nervous system safety, and returning to sport. You’ll learn: Why “pain is a choice” doesn’t mean “pain isn’t real” (and what it actually means) The Pain Rules (how to know what’s safe vs what’s too much) Capacity vs Load: why rehab and performance use the same principles How identity shapes pain perception, fear, avoidance, and what your body believes is possible What to do if you’re an athlete mom coming back from injury, pregnancy, or chronic pain If you’ve ever thought “I’m broken,” “this is just my body now,” or “I’ll never be the same,” this one will shift something. 🎙️ 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. If you want to READ what you just listened to so that you can have a lasting framework for navigating pain, injury, and motherhood --> FULL ARTICLE HERE <-- 🔗 Resources & Links 🎙️ 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 🫁 Start The Capacity Project A 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 Course Training 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 ]
Have you felt emotionally heavy, disconnected, unmotivated, or like your life is destabilizing lately — and you can’t even explain why? In this episode of The Athlete Mom Project, I’m sharing what’s been happening in my own body (I’m 25 weeks pregnant and I cried for four days straight 🙃) and what I’m hearing from so many athlete moms in weekly check-ins: “My soul feels heavy.” We’re talking about the transition from the Year of the Wood Snake to the Year of the Fire Horse, the Solar Eclipse in Aquarius as a “new timeline” portal, and why this season can feel like ego death, identity shifts, nervous system friction, and burnout — especially for high-achieving moms who like to control outcomes. But we’re also grounding this in real coaching + physiology: ✅ Load vs Capacity (why pain happens when load exceeds capacity) ✅ Why identity expansion can feel like anxiety ✅ How to regulate your nervous system when everything feels like it’s accelerating ✅ 5 grounding tools you can do this week (surrender, breath, strength training, decluttering, and identity journaling) I also share a powerful metaphor from a Substack post about imaginal cells — the “imaginal soup” phase where the old self dissolves and something new is forming (even when it feels like chaos). Here is the full article if you want to read it: Navigating A Crumbling World: Lessons From The Chrysalis Referenced reading / resources: Moon Omens: Solar Eclipse in Aquarius 2026: A New Timeline ( link ) Moon Omens: Lunar New Year 2026: Year of the Fire Horse ( link ) Daniel Gould (Substack): Navigating a Crumbling World: Lessons from the Chrysalis ( link ) If you’re an athlete mom navigating burnout, motivation dips, pregnancy/postpartum identity shifts, or you’re trying to build strength and endurance without breaking your nervous system — this one will land. 🎧 Listen now, and then choose one grounding tool to practice today. 🎙️ 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 🫁 Start The Capacity Project A 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 Course Training 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 ]
The episode's theme - capacity over burnout: Strength training, nervous system health, and motherhood If you’re an athlete mom trying to juggle strength training, endurance performance, weight loss, and motherhood, this episode will change how you think about fitness—and yourself. In this deeply honest conversation, Chandler sits down with longtime client Lauren to unpack their 15-month coaching journey and the mindset shift that changed everything. What began as a goal to lose weight and improve endurance performance evolved into something far more sustainable: nervous system regulation, strength training for moms, food freedom, and living in alignment with capacity—not burnout. Lauren shares how under-eating and overtraining fueled anxiety, exhaustion, and chronic stress—and how learning to fuel properly, lift weights, rest without guilt, and choose the right training season helped her feel stronger, calmer, and more present as a mom, partner, and entrepreneur. In this episode, we explore: Why trying to lose weight and improve endurance at the same time often backfires for moms How strength training can regulate the nervous system and reduce burnout The difference between pushing through vs. building capacity Why rest, food, and recovery are productivity tools, not weaknesses How releasing external validation leads to more confidence, energy, and joy If you’re an athlete mom who feels tired, stuck, or caught between ambition and burnout, this episode will feel like a deep exhale—and a permission slip to do things differently. 🎙️ 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 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [ Read it Here] 🏔️ Join the Athlete Mom Project Course Training 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 ]
🫁 Join the Capacity Project A 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 ] If you feel like you’re doing everything “right” but you’re still exhausted, sore, wired, or stuck in a constant go-go-go loop… this episode is for you. In today’s Athlete Mom Project Podcast, I’m breaking down outcome attachment—the sneaky way high-achieving, Type A moms grip tighter to weight loss, performance goals, business growth, or “getting back to who I was”… and accidentally keep their nervous system in a low-grade state of threat. We’ll talk about why more discipline isn’t the answer, how urgency creates burnout (even when you love your goals), and the shift that changed everything for me: letting go of urgency without letting go of ambition. You’ll learn how outcome attachment shows up in training, nutrition, pregnancy/postpartum, and motherhood—and why your body can’t adapt, recover, or feel safe when you’re constantly asking “Is this working?” and “Am I doing enough?” I also share 3 powerful questions to help you detach without quitting, rest without guilt, and rebuild trust in your body—so you can make progress from a place of safety, consistency, and capacity, not pressure. If this resonates, you’ll love The Capacity Project—my 6-week program that rebuilds your foundation through breath, nervous system regulation, and intentional movement so you can train, live, and mother with more peace (and better results). Link below. 🎙️ 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 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [ Read it Here] 🏔️ Join the Athlete Mom Project Course Training 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 ]
🫁 Join the Capacity Project A 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 ] You exercise, eat well, and try to take care of yourself—so why do you still feel anxious, exhausted, and constantly “on edge”? In this episode, we break down why so many active moms struggle with stress, poor sleep, burnout, stubborn fatigue, and slow recovery even when they’re doing everything right. The problem usually isn’t motivation or discipline. It’s capacity—and how you breathe. Breathing patterns directly affect your nervous system, stress response, recovery, and energy. Many moms unknowingly breathe too fast, too shallow, or through the mouth, keeping the body stuck in survival mode and making stress feel constant. In this episode, you’ll learn: Why exercise alone doesn’t fix anxiety or burnout How stress blocks recovery, sleep, and fat loss Why breath is one of the fastest tools to calm the nervous system How breathing mechanics affect tension, movement, and pain The role carbon dioxide tolerance plays in stress and endurance Breath isn’t a recovery add-on—it’s the foundation of resilience, energy, and sustainable performance. 🎙️ 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 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [ Read it Here] 🏔️ Join the Athlete Mom Project Course Training 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 ]
Training during pregnancy, postpartum, injury, or chronic pain doesn’t mean stopping — it means understanding how your body actually adapts. In this episode, movement and nutrition coach Chandler Sommerfeldt breaks down how to train safely and effectively through pregnancy, postpartum, injury, and pain using the same science-based framework professionals use in injury rehab and performance training. This episode challenges the fear-based advice many women receive — like “do less,” “rest until it goes away,” or “just wait it out” — and explains why those recommendations often keep people stuck in pain longer. You’ll learn: The difference between pain and injury (and why confusing the two keeps you fearful) The 4 pain rules that allow you to keep training safely Why pregnancy and postpartum follow injury-based training principles How reactive vs degenerative tendinopathy show up during pregnancy and postpartum Why doing nothing often makes tendon pain and joint pain worse How Heavy Slow Resistance (HSR) and intelligent loading rebuild tissue resilience The role of the nervous system, breath, and stress in chronic pain How to train below threshold to increase capacity over time Why capacity vs load is the real issue behind most pregnancy and postpartum pain How fear, beliefs, and environment influence pain perception Why choosing the right community and provider matters for healing This episode is especially helpful if you are: Pregnant and unsure how to keep exercising safely Postpartum and dealing with lingering pain or fear of movement Experiencing pelvic pain, SPD pain, knee pain, Achilles pain, or tendon pain Returning to training after injury or surgery Living with chronic pain and tired of being told to “just rest” An athlete mom who wants to train without compromising your body or your life Chandler also shares her personal experiences with SPD pain during pregnancy, multiple knee surgeries, and chronic pain — and how learning to regulate the nervous system and train within capacity completely changed her relationship with movement. This is not about pushing through pain. It’s about understanding your body, rebuilding trust, and training intelligently through every season of life. 🎙️ 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 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [ Read it Here] 🏔️ Join the Athlete Mom Project Course Training 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 ]
Your kid is already strength training. They climb. They jump. They carry heavy things. They explore their body in space every single day. So the real question isn’t should kids get strong? It’s how do we introduce strength training safely, progressively, and without turning movement into a chore? In this episode, I cover: 🧠 What the science actually says about kids lifting weights Why the idea that lifting stunts growth is a myth How poor coaching and excessive load—not strength training itself—create injury risk Why properly supervised, age-appropriate resistance training is not only safe, but beneficial 🧒 When kids should start strength training (age-by-age) Ages 3–5: play-based strength (crawling, climbing, jumping, carrying) Ages 6–8: introducing structure if maturity allows Ages 7–12: technique-first strength training Teens: progressive loading with proper recovery and coaching 🏋️♀️ Kids strength training dosage made simple How many days per week kids should lift How long sessions should be Sets, reps, and effort guidelines Why “pretty reps” beat fatigue every time 🦴 Bone development, impact, and long-term health Why adolescence is a critical window for bone density How strength training + jumping, landing, and sprinting support lifelong skeletal health Why movement should never disappear as kids get older 👶 How I train with my 3-year-old (real life) Obstacle courses Short interval “missions” Carries, hangs, jumps, and imagination-based play How curiosity—not forcing—builds confidence 👩👧 Training with kids without losing yourself Creating “together time” and “my time” Setting clear boundaries for safety Micro-dosing kid involvement so you can still train Why modeling self-care matters more than perfect workouts ❤️ The bigger picture If you don’t teach your kids that their body is capable, someone else will teach them that their body is a problem. This episode is about raising kids who believe: movement is normal strength is normal effort is normal boundaries are normal 🔗 Resources & Links 📖 Read the full breakdown on Substack (with visuals + dosage charts): Kids Strength Training: When to Start, What’s Safe, and How to Lift With Your Kids 👉 [ Read it Here] 🏔️ Join the Athlete Mom Project Course Training 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 podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids.
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