If you’re an athlete mom who wants to stay consistent, reduce stress, and actually see results without burning yourself out, this episode is going to feel like a deep exhale. In today’s show, we dive into the science-backed Minimal Effective Dose, nervous system regulation for moms, and why doing less is often the key to building more strength, more presence, and more momentum—especially during the holidays. You’ll learn: Why athlete moms often stay stuck in “grind mode” and how it impacts cortisol, recovery, and adaptation How your nervous system influences fat loss, strength gains, emotional regulation, and consistency The real definition of success for busy, high-achieving moms (and why perfection is slowing you down) What the minimal effective dose looks like in fitness, nutrition, and motherhood How to train smarter when life is full, routines are disrupted, and stress is high Why “grind + grace” is the most powerful strategy for long-term results How to stay present with your kids while still prioritizing your athletic goals This episode blends science, mindset, and practical strategies designed specifically for moms who lift, run, train hard, or want to feel like athletes again—without sacrificing their mental health or family life. At the end of the episode, I share more about The Athlete Mom Project coaching containers, including: ➤ The Athlete Mom Blueprint For less than a Starbucks order and a protein bar, you can change your life. All the tools you need in a one-time download to help you build momentum going into 2026. Grab your blueprint today for only $22. Includes nervous system regulation, 1-month of workouts, macro cheat sheet and calorie guide, and access to my FREE Amped (athlete mom) Community. https://withchanyoucan.com/athletemomblueprint ➤ The Group Coaching Community For moms who want coaching, accountability, habit support, and a community of athlete moms who “get it.” ➤ The 16-Week Athlete Mom Project Course A complete, self-led transformation program designed to help you rebuild your strength, mindset, energy, and confidence from the inside out. You’ll get 6 evidence-based self led modules, 45 video lessons, mindset work, 4-months of workouts with video links, and practical strategies for movement, nutrition, recovery, and consistency. You also get access to our athlete mom group coaching calls and hundreds of resources. ✨ Learn more about the 16-Week Athlete Mom Project Course here:👉 [Athlete Mom Project Course] ✨ Book a free Coaching Clarity Call:If you’re curious about 1:1 work, want a personalized plan to go deeper, or want help choosing the right path:👉 [See if 1:1 coaching is right for you] If you’re a mom who wants to get stronger, feel better in your body, reduce burnout, and create sustainable results—this episode is your blueprint. To connect with me further, reach out to me on Instagram. I'd love to hear your story and what inspires you! We are in this together.  IG: @withchanyoucan

Navigating food during the holidays doesn’t have to feel stressful, complicated, or guilt-ridden — especially if you’re a busy mom trying to balance family, traditions, travel, and your own health goals. In this episode, I break down a stupid-simple holiday nutrition strategy that helps you enjoy your favorite foods, hit your protein goals, and avoid the guilt-binge-resentment cycle so many women fall into this time of year. You’ll learn how to calculate your real protein needs (using a simple 0.8 g/kg formula), how to use my sneaky “pre-logging” trick to fit in treats without blowing your calories, and how to work backward in your day so you stay consistent AND satisfied. This approach works for weight loss, fat loss, performance, and simply wanting to feel good in your body while still enjoying holiday events, family gatherings, travel, and seasonal treats. This episode is all about ease — how to plan without obsessing, enjoy food without spiraling, anchor your meals with protein for stable energy, and move through the holidays without falling into the all-or-nothing mindset that so many moms struggle with. If you want a calm, empowering plan for the season that prioritizes both your goals and your joy… this one is for you. . . IF YOU LIKED THIS EPISODE - Don't forget to like, rate, subscribe and share with a friend! . . Want more tools, coaching, and relatable support for athlete moms?Come hang out with me on Instagram @withchanyoucan — I share daily tips on movement, protein, mindset, holiday strategy, hybrid training, and living in a strong, capable body (without sacrificing your family life). Send me a message and tell me you came from the podcast! 💛 Coach Chan: @withchanyoucan

In this episode, I get real about the pressure moms carry—especially during pregnancy/postpartum and the holiday season. If you’ve been battling mom guilt, pregnancy body image struggles, and the never-ending mental load, this conversation is going to feel like a deep breath. We dive into why most moms live in constant “giving mode”, trying to create the magic for everyone else while running on empty themselves. And we explore a different path:✨ What if “easy” was actually right?✨ What if slowing down made motherhood more magical—not less?✨ What if presence mattered more than the to-do list? You’ll hear Chandler’s honest experience with this pregnancy, how her body image has shifted, what she’s learning about capacity vs. load, and why overwhelm doesn’t make you a better mom—presence does. This episode is for the mom who feels stretched thin… the mom navigating body changes… the mom trying to juggle it all… and the mom who secretly wonders if she’s doing enough. If you’re craving more peace, more connection, and more permission to be human—this is your episode.Connect with me more at my Instagram, I'd love to hear from you!@withchanyoucanAnd if you liked this episode, please remember to like, rate, subscribe and share with your friends!

If you’ve ever felt like no amount of sleep, coffee, or training fixes your fatigue — this episode is your wake-up call. Today I break down how breathing sits beneath recovery, hormones, and capacity in the Athlete Mom Hierarchy of Needs. You’ll learn how to use nasal breathing for performance, improve your CO₂ tolerance, and activate your parasympathetic nervous system to recover faster, balance hormones, and finally feel strong again. 👉 Inside this episode, you’ll learn: The science of breathwork for athletes and why your breath drives your hormones, energy, and nervous system recovery How to use breathing exercises for endurance, lifting, and mom-life stress Why nasal breathing boosts nitric oxide, HRV, and oxygen delivery through the Bohr effect The real connection between capacity vs. load training and breath — and how it impacts your energy, pain, and performance How to increase CO₂ tolerance with the BOLT test for better focus and less anxiety Whether you’re a mountain athlete, busy mom, or hybrid lifter-runner, this episode gives you science-backed breathing tools you can use today to raise your capacity without adding more to your plate.   💨 Download my free guide — THE HORMONE–MOVEMENT CONNECTION FOR ATHLETE MOMS Learn how to sync your breath, hormones, and training to your capacity vs. load model so you can train smarter, recover faster, and live with more energy. ⚡ Follow me on Instagram for daily coaching tips, mobility drills, and hybrid athlete training for moms: Main account: @withchanyoucan Podcast account: @athletemomproject

In this episode of The Athlete Mom Project, I sit down with Shannon — a lifelong athlete, mom of twins, and working professional — to talk about what it really takes to rebuild trust in your body after motherhood, injury, and pain. After a major knee injury, recurring back pain, and being told by her doctor never to squat again due to arthritis, Shannon could have given up on her athletic goals. Instead, she chose a different path — one rooted in education, movement, and trust. Together, we unpack her journey from pain and fear to confidence and performance. Shannon shares how she reconnected with her athletic identity postpartum, navigated recovery after a C-section and multiple injuries, and learned to train smart — not scared. If you’re a mom navigating chronic pain, rebuilding strength after birth, or trying to find your way back to the athlete you once were, this episode will remind you that healing is possible — and that movement is medicine. . . . 👉 Ready to see what’s really holding you back? Book a free movement assessment with Chandler to uncover your body’s red lights, yellow lights, and green lights — so you can move with strength and confidence again. [BOOK WITH ME HERE] - yes you can do this both virtual and remote! . . . And if you loved today's episode, please remember to rate, like and share it!  Also, connect with me at my IG @withchanyoucan - I'd love to hear from you and learn more about your life as you navigate sport and a life of athleticism!  

In a world that glorifies hustle, achievement, and doing more, it’s easy to forget how to just be. In this episode, we dive into the science of slowing down without losing your drive as a mom. You’ll learn how to reprogram your mornings to reduce cortisol, protect your energy, and reconnect with your peace — using real tools grounded in neuroscience and movement science. You’ll discover: Why your phone scroll is training your brain for stress (and how to break that loop) What your theta brain state really is and how to use it to rewire your habits How to reset your cortisol curve so you stop feeling anxious or wired all day Simple morning and evening rituals that calm your nervous system and rebuild trust in your body Why it’s okay to want more — as long as you can be content with now How to enjoy more time with your kids in the present moment ✨ BONUS: My full Athlete Mom Project Course — six modules of movement, mindset, and nutrition — is on sale for a limited time for $249 as she restructures her coaching programs. If you’ve been craving deeper guidance, now’s your chance to join before the new format launches. USE CODE AMPED at checkout to receive $1,195 off the total price :)  -->> ACCESS THE AMPED COURSE HERE <<-- This isn’t just about habits — it’s about coming home to yourself.

Are you an athlete mom navigating aches, pains, or the long-term impact of pregnancy and postpartum? You’re not broken — you just need the right framework to move forward with confidence. In this episode, I break down the FOUR Pain Rules — a science-backed system every mom can use to train smarter, recover faster, and build strength without fear of setbacks. You’ll learn: The 4 key words that redefine pain, irritation, and injury (and why most moms misunderstand them). The 4 pain rules that help you know when to push, when to scale back, and when to rest. Why pregnancy and postpartum are technically injuries — and how to train with respect for your body’s adaptations. Why postpartum is forever, and how to create lifelong resilience in your core, pelvic floor, and overall strength. Whether you’re rebuilding after birth, struggling with knee or back pain, or chasing performance goals on the trail, in the gym, or on the mat — this episode will help you trust your body again and train like the athlete mom you are. 👉 Ready to apply this framework to your own training? [Book a clarity call with Chandler here.]

Most people think creatine is just for men in the gym — but research shows it’s a game-changer for women, pregnancy, postpartum recovery, and athlete moms. In this episode of The Athlete Mom Project, I break down exactly how creatine works to fuel your brain and body, why women may benefit even more than men, and what new science says about using creatine during pregnancy and postpartum. Here’s what you’ll learn: Dosage clarity: For everyday use, take 3–5 g/day of creatine monohydrate. In studies on cognition and pregnancy, higher doses of 10–20 g/day have been tested safely short-term — especially in late pregnancy or during periods of sleep deprivation. Always consult your provider if you’re pregnant or postpartum. How creatine improves energy, memory, and mood, especially under stress and sleep loss. Why creatine supports muscle recovery and lean mass without causing bulk. How creatine may protect against birth complications and postpartum depression by supporting brain and placental energy systems. Practical tips to get started — timing, absorption, and debunking common myths. Recommended Creatine Monohydrate Brands: Thorne Creatine — NSF Certified for Sport, high quality. Kaged Creatine HCl — highly soluble, gentle on digestion. Transparent Labs Creatine HMB — added HMB for muscle recovery. Optimum Nutrition Micronized Creatine Monohydrate — budget-friendly, widely tested. ✨ If you’re an athlete, mom, (athlete mom), pregnant, or postpartum and want personalized support in fueling, recovery, and performance → Book A FREE Coaching Clarity Call With Me Here

Are you stuck in the cycle of doing more, burning out, and never getting the results you want? In this episode of The Athlete Mom Project Podcast, I break down the powerful Be→Do→Have framework—a mindset shift that helps athlete moms finally escape the shame spiral of failed diets, rigid routines, and overtraining. Instead of asking “What do I need to do?” this framework flips the script and teaches you how to decide who you need to BE first so your actions (DO) and results (HAVE) naturally follow. Inside this episode you’ll learn:✅ Why most moms fail not from lack of discipline, but from a misaligned identity✅ How to reframe setbacks like skipped workouts or late-night pizza so they don’t derail you✅ The role of support systems—family, community, and coaching—in shaping success✅ A practical exercise you can do today to redefine your identity and goals✅ The surprising performance secret top athletes use: shortening the gap between emotion and action by trusting themselves If you’re ready to stop “doing more” and finally become the strong, consistent, pain-free, energized version of yourself you’ve always wanted—this episode is for you. 💬 Want to experience this shift firsthand? DM @withchanyoucan for a FREE movement assessment and learn how to align your training with your true identity as an athlete mom.

Are your words keeping you stuck? Are the compromises you’ve made with your body slowly stealing your freedom? And did you know your breath is the fastest way to take back control of your performance, recovery, and even your longevity? In this episode of The Athlete Mom Project, I break down the science and the strategy behind: ✅ Why the words you use literally rewire your brain through the Reticular Activating System (RAS) and shape your identity✅ How small compromises (like saying “I can’t” or skipping hikes with your kids) train your nervous system to shrink instead of expand✅ The role of breath as the ultimate reset button for stress, energy, and athletic performance✅ How nasal breathing, CO₂ tolerance, and breath mechanics directly impact VO₂max — the #1 predictor of longevity and independence✅ Simple, actionable ways to start training your VO₂max (Zone 2, intervals, tempo work, and breath training) so you can build energy and resilience for decades Whether you’re a mom training for the mountains, building strength after pregnancy, rolling on the mats, or just trying to feel strong and pain-free in your body again — this episode will give you the tools to shift your language, stop compromising, and use your breath to reclaim your power. 👉 Listen now and learn how to live more, hurt less, and reclaim your freedom — one breath at a time.

Are you an athlete mom pushing harder but feeling more burned out? In this episode of The Athlete Mom Project Podcast, we break down the science of the pyramid of performance—a step-by-step framework that explains why so many women struggle with high heart rates, poor sleep, constant soreness, and stalled progress. We’ll cover: Why recovery and energy balance form the true foundation of performance How flexibility and mobility protect you from pain and injury The role of strength balance in keeping you resilient Why skill should come last, not first—and what happens when you skip ahead Plus, we’ll explore how this framework ties into the bigger picture of life as an athlete mom: pregnancy and postpartum changes, body image, chronic pain, the cycles of the full moon, and how to align your training with the seasons of the year. If you’re tired of the burnout cycle and ready to rebuild smarter, this episode will give you the clarity and tools you need. 👉 Listen now, and learn how to train, recover, and thrive as an athlete mom—without sacrificing your body or your energy.Show Resources:  Athlete Mom Project Instagram: @athletemomprojectChandler Sommerfeldt Instagram: @withchanyoucan

In today’s episode of The Athlete Mom Project, I’m sharing why the traditional medical system fails so many of us — especially moms and athletes — when it comes to pain, movement, and performance.

<p>In this episode, I sit down with <strong>Kelly Lagasse</strong>, Colorado adventure mom and founder of <strong>Raise Wild</strong>, the brand for bold, durable outdoor gear for wild little ones. </p><p><br></p><p>From camping to biking to hiking and skiing, she’s a go getter who has a mission and is committed to the process. Kelly shares her raw and refreshing journey through motherhood, mental health, and entrepreneurship and everything in between.</p><p><br></p><p>Whether you&#39;re an outdoor-loving mama, a small business dreamer, or just looking for permission to live life a little wilder—this one’s for you.</p><p><br></p><p>🎧 <strong>Listen in and tag us with your favorite takeaway!</strong></p><p><br></p><p>🛒 <strong>Follow Kelly &amp; Shop Raise Wild:</strong><br><a href="https://www.instagram.com/kelly.lagasse/" target="_blank" rel="noopener noreferer">@kelly.lagasse</a> | <a href="https://www.instagram.com/raisewild/" target="_blank" rel="noopener noreferer">@raisewild</a> | <a href="https://linkin.bio/raisewild/?fbclid=PAZXh0bgNhZW0CMTEAAaeFnRc1U9nJg1sby2rBB8bNeDwbok5w2cU8rx7MnJ9V04Rfjs4T4DSacmINnQ_aem_PZXLP5cRcUuTonHFEh3h2g" target="_blank" rel="noopener noreferer">shopraisewild.com</a></p><p>.</p><p>.</p><p><strong>Athlete Mom Project Resources</strong></p><p><strong>Instagram:</strong> ⁠⁠<a href="https://www.instagram.com/withchanyoucan/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>Podcast Instagram:</strong> <a href="https://www.instagram.com/athletemomproject/">⁠⁠⁠⁠⁠@athletemomproject⁠⁠⁠⁠⁠</a></p><p>.</p><p>.</p><p><strong>My FREEBIE to you (click below):</strong></p><p><a href="https://withchanyoucan.com/homepage">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p>.</p><p>.</p><p><strong>Learn More About the Hut Trip Here:</strong></p><p><a href="https://www.instagram.com/p/DKxhiKgxKkn/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==">⁠⁠⁠⁠⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p>🗓️ September 23–25</p><p>📍 Silverton, Colorado - San Juan Mountains</p><p>.</p><p>.</p><p>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.</p><p>.</p><p>.</p><p>🛏️ Full Retreat: $600→ Includes lodging, 2 days of meals, and all resources!</p><p><br></p><p>***BONUS OFFER: Come with a friend as a (2 for 1). Bring a buddy and you both can come for $600 total*** - DM me @withchanyoucan and say &quot;BUDDY&quot; and I&#39;ll hook you up.</p><p><strong>.</strong></p><p><strong>.</strong></p><p>Please like and subscribe, rate it, and share with your friends if you found this podcast valuable. It helps this content reach more people!</p><p>.</p><p>.</p><p><strong>And remember—with Chan, you CAN </strong>💪</p><p>Let&#39;s climb this mountain together!</p>

<p>In this episode of <em>The Athlete Mom Project Podcast</em>, I’m diving deep into a topic that so many of us wrestle with: the tension between being grateful for what we have and still wanting to grow, improve, or change.</p><p><br></p><p>You’ll hear me talk about the pressure to always “fix” ourselves, why chasing perfection steals the joy from the present, and how to hold space for both joy and struggle—at the same time. If you’ve ever felt guilty for wanting more or frustrated by your pace of progress, this is the episode for you.</p><p><br></p><p>Tune in to learn how to honor the season you’re in <em>without</em> giving up your vision for what&#39;s next..</p><p>.</p><p>.</p><p><strong>Athlete Mom Project Resources</strong></p><p><strong>Instagram:</strong> ⁠⁠<a href="https://www.instagram.com/withchanyoucan/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>Podcast Instagram:</strong> <a href="https://www.instagram.com/athletemomproject/">⁠⁠⁠⁠@athletemomproject⁠⁠⁠⁠</a></p><p>.</p><p>.</p><p><strong>My FREEBIE to you (click below):</strong></p><p><a href="https://withchanyoucan.com/homepage">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p>.</p><p>.</p><p><strong>Learn More About the Hut Trip Here:</strong></p><p><a href="https://www.instagram.com/p/DKxhiKgxKkn/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==">⁠⁠⁠⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p>🗓️ September 23–25</p><p>📍 Silverton, Colorado - San Juan Mountains</p><p>.</p><p>.</p><p>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.</p><p>.</p><p>.</p><p>🛏️ Full Retreat: $900→ Includes lodging, 2 days of meals, all resources, coaching app access with workouts and nutrition support (optional), and all workshops!</p><p><br></p><p>***BONUS OFFER: Come with a friend as a (2 for 1). Bring a buddy and you both can come for $900 total*** - DM me @withchanyoucan and say &quot;BUDDY&quot; and I&#39;ll hook you up.</p><p><strong>.</strong></p><p><strong>.</strong></p><p>Please like and subscribe, rate it, and share with your friends if you found this podcast valuable. It helps this content reach more people!</p><p>.</p><p>.</p><p><strong>And remember—with Chan, you CAN 💪</strong></p><p>Let&#39;s climb this mountain together!</p>

<p>Functional training” has become a buzzword in fitness—but do you actually know what it means?</p><p>.</p><p>.</p><p>In this episode, we break down what <em>true</em> functional training is (hint: it’s not about doing squats on a BOSU ball). I’ll walk you through what it looks like for endurance athletes, why lifting heavy is <em>essential</em> for long-term performance, and how your training should reflect the <em>life you want to live</em>—not just the body you want to sculpt.</p><p>.</p><p>.</p><p>We’ll talk:</p><ul><li><p>Why strength training supports runners, not slows them down</p></li><li><p>The difference between flexibility and mobility (and why you feel tight)</p></li><li><p>How to train for recovery, not just output</p></li><li><p>What “functional” looks like in different seasons of life and training</p></li><li><p>How to auto-regulate and prevent injury before it happens</p><p>.</p><p>.</p></li></ul><p>If you’re an athlete, mom, or anyone who wants to be <em>capable</em> in their body for life—this one’s for you.</p><p>.</p><p>.</p><p><strong>Athlete Mom Project Resources</strong></p><p><strong>Instagram:</strong> ⁠⁠<a href="https://www.instagram.com/withchanyoucan/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>Podcast Instagram:</strong> <a href="https://www.instagram.com/athletemomproject/">⁠⁠⁠@athletemomproject⁠⁠⁠</a></p><p>.</p><p>.</p><p><strong>My FREEBIE to you (click below):</strong></p><p><a href="https://withchanyoucan.com/homepage">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p>.</p><p>.</p><p><strong>Learn More About the Hut Trip Here:</strong></p><p><a href="https://www.instagram.com/p/DKxhiKgxKkn/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==">⁠⁠⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠⁠⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p>🗓️ September 23–25</p><p>📍 Silverton, Colorado - San Juan Mountains</p><p>.</p><p>.</p><p>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.</p><p>.</p><p>.</p><p>🛏️ Full Retreat: $900→ Includes lodging, 2 days of meals, all resources, coaching app access with workouts and nutrition support (optional), and all workshops!</p><p><br></p><p>***BONUS OFFER: Come with a friend as a (2 for 1). Bring a buddy and you both can come for $900 total*** - DM me @withchanyoucan and say &quot;BUDDY&quot; and I&#39;ll hook you up.</p><p><br></p><p>PAYMENT PLANS are available as low as $56 per month 🫶🏻</p><p>💥 12-week training plan included</p><p>💥 Expert-led workshops</p><p>💥 All meals + lodging included in the price</p><p><strong>.</strong></p><p><strong>.</strong></p><p>Please like and subscribe, rate it, and share with your friends if you found this podcast valuable. It helps this content reach more people!</p><p>.</p><p>.</p><p><strong>And remember—with Chan, you CAN 💪</str

<p>Ever feel like your body is constantly betraying you—with pain, tightness, or injury—no matter how hard you train or how careful you are?</p><p>.</p><p>.</p><p>In this episode, I break down the science of <strong>load vs. capacity</strong>—a concept that completely shifts how you view pain, performance, and your ability to move well long term.</p><p>.</p><p>.</p><p>Whether you’re an athlete mom dealing with chronic aches, postpartum healing, or performance plateaus, this episode will help you understand <em>why</em> your body flares up and how to train smarter without backing off the things you love.</p><p>.</p><p>.</p><p>You’ll learn:</p><ul><li><p>What “load” and “capacity” actually mean (and how to measure yours)</p></li><li><p>Why pain doesn’t mean damage—and what your body is trying to tell you</p></li><li><p>The exact steps to reduce overload and start increasing your resilience today</p></li><li><p>Myths to stop believing about stretching, rest, age, and injury</p></li><li><p>Tools you can implement <em>right now</em> to move better, feel stronger, and trust your body again</p><p><br></p></li></ul><p>I share insights from my own journey as an athlete, mom, and coach—after 3 knee surgeries, stress fractures, and postpartum recovery—and how I help my clients rebuild capacity so they can live pain-free, perform well, and feel unstoppable in their bodies again.</p><p>.</p><p>.</p><p><strong>Athlete Mom Project Resources</strong></p><p><strong>Instagram:</strong> ⁠⁠<a href="https://www.instagram.com/withchanyoucan/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>Podcast Instagram:</strong> <a href="https://www.instagram.com/athletemomproject/">⁠⁠@athletemomproject⁠⁠</a></p><p>.</p><p>.</p><p><strong>My FREEBIE to you (click below):</strong></p><p><a href="https://withchanyoucan.com/homepage">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p>.</p><p>.</p><p><strong>Learn More About the Hut Trip Here:</strong></p><p><a href="https://www.instagram.com/p/DKxhiKgxKkn/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==">⁠⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p>🗓️ September 23–25</p><p>📍 Silverton, Colorado - San Juan Mountains</p><p>.</p><p>.</p><p>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.</p><p>.</p><p>.</p><p>🛏️ Full Retreat: $900→ Includes lodging, 2 days of meals, all resources, coaching app access with workouts and nutrition support (optional), and all workshops!</p><p><br></p><p>***BONUS OFFER: Come with a friend as a (2 for 1). Bring a buddy and you both can come for $900 total*** - DM me @withchanyoucan and say &quot;BUDDY&quot; and I&#39;ll hook you up.</p><p><br></p><p>PAYMENT PLANS are available as low as $56 per month 🫶🏻</p><p>💥 12-week training plan included</p><p>💥 Expert-led workshops</p><p>💥 All meals + lodging included in the price</p><p

<p><strong>Strong at Any Age with Steph Gaudreau: Shattering Strength Myths for Women 40+</strong></p><p><strong>.</strong></p><p><strong>Instagram:</strong> <a href="https://www.instagram.com/steph_gaudreau/" target="_blank" rel="noopener noreferer">Steph Gaudreau</a></p><p><strong></strong><a href="https://open.spotify.com/show/1KwPXOe5SwffWUy4LKJ4dg?si=5847592230bb4f18" target="_blank" rel="noopener noreferer"><strong>Fuel Your Strength Podcast</strong></a><strong></strong></p><p><strong>.</strong></p><p>In this episode of <em>The Athlete Mom Project</em>, I sit down with Steph Gaudreau—strength coach, educator, and host of the <em>Fuel Your Strength</em> podcast—to unpack what it really means to be an athletic woman over 40. We talk about the myths that keep women stuck in fear-based fitness, how to shift from aesthetic goals to performance-driven training, and the habits that help you build strength for life—not just for looks.</p><p>Steph shares her personal evolution through racing MTBs, finding weight training in her 30s, starting BJJ, and through it all, redefining what &quot;strong&quot; really means. Whether you&#39;re in your 30s, 40s, 50s, or beyond, this conversation will leave you fired up to lift heavy, move well, and honor your body in every season.</p><p>.</p><p>.</p><p><strong>Athlete Mom Project Resources</strong></p><p><strong>Instagram:</strong> ⁠⁠<a href="https://www.instagram.com/withchanyoucan/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>Podcast Instagram:</strong> <a href="https://www.instagram.com/athletemomproject/">⁠@athletemomproject⁠</a></p><p>.</p><p>.</p><p><strong>My FREEBIE to you (click below):</strong></p><p><a href="https://withchanyoucan.com/homepage">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p>.</p><p>.</p><p><strong>Learn More About the Hut Trip Here:</strong></p><p><a href="https://www.instagram.com/p/DKxhiKgxKkn/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==">⁠⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p>🗓️ September 23–25</p><p>📍 Silverton, Colorado - San Juan Mountains</p><p>.</p><p>.</p><p>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.</p><p>.</p><p>.</p><p>🛏️ Full Retreat: $900→ Includes lodging, 2 days of meals, all resources, coaching app access with workouts and nutrition support (optional), and all workshops!</p><p><br></p><p>***BONUS OFFER: Come with a friend as a (2 for 1). Bring a buddy and you both can come for $900 total*** - DM me @withchanyoucan and say &quot;BUDDY&quot; and I&#39;ll hook you up.</p><p><br></p><p>PAYMENT PLANS are available as low as $56 per month 🫶🏻</p><p>💥 12-week training plan included</p><p>💥 Expert-led workshops</p><p>💥 All meals + lodging included in the price</p><p><strong>.</strong></p><p><strong>.</strong></p><p>Please like and subscribe, rate it, and

<p>In this special episode of <em>The Athlete Mom Project</em>, I sit down with Bri and Kait—co-founders of the wildly popular <strong>Colorado Hiking Moms</strong> group.</p><p><br></p><p><a href="https://www.instagram.com/coloradohikingmoms_/" target="_blank" rel="noopener noreferer">Colorado Hiking Moms Instagram</a></p><p><a href="https://www.facebook.com/share/g/19Rea6oRVc/" target="_blank" rel="noopener noreferer">Colorado Hiking Moms Facebook</a></p><p>Connect with Bri here - <a href="https://www.instagram.com/brioutdoors_" target="_blank" rel="noopener noreferer">@brioutdoors_</a></p><p>Connect with Kait here - <a href="https://www.instagram.com/thechristmasfam/" target="_blank" rel="noopener noreferer">@thechristmasfam</a></p><p><br></p><p>What started as a simple idea between 2 new moms to connect on trail to help navigate postpartum together, has grown into an <strong>8,000+ member Facebook group</strong> full of adventure, authenticity, shared experiences, and a community between moms that feels like family.</p><p><br></p><p>We dive into the <strong>origin story</strong> of Colorado Hiking Moms, how motherhood inspired them to build a space for connection, and the real challenges and magic that come with balancing family life and mountain life. Whether you’re a seasoned trail mom or just craving deeper community, this episode will leave you feeling inspired, grounded, and ready to lace up your boots.</p><p><br></p><p>If you’ve ever wondered how to find your people, create real-life impact, or simply reconnect with yourself through the outdoors—this one&#39;s for you.</p><p><strong>.</strong></p><p><strong>.</strong></p><p><strong>.</strong></p><p><strong>Athlete Mom Project Resources</strong></p><p><strong>Instagram:</strong> ⁠⁠<a href="https://www.instagram.com/withchanyoucan/">⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>Podcast Instagram:</strong> <a href="https://www.instagram.com/athletemomproject/" target="_blank" rel="noopener noreferer">@athletemomproject</a></p><p>.</p><p>.</p><p>.</p><p><strong>My FREEBIE to you (click below):</strong></p><p><a href="https://withchanyoucan.com/homepage">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your guide to better energy, fat loss, strength, and seeing results that lasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p>.</p><p>.</p><p>.</p><p><strong>Learn More About the Hut Trip Here:</strong></p><p><a href="https://www.instagram.com/p/DKxhiKgxKkn/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==">⁠⁠⁠San Juan Mountains Hut Trip⁠⁠⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p><strong>.</strong></p><p>🗓️ September 23–25</p><p>📍 Silverton, Colorado - San Juan Mountains</p><p>.</p><p>.</p><p>.</p><p>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.</p><p>.</p><p>.</p><p>.</p><p>🛏️ Full Retreat: $900→ Includes lodging, 2 days of meals, all resources, coaching app access with worko

<p>Fat loss advice on the internet is a mess. </p><p>.</p><p>.</p><p>In this episode of <em>The Athlete Mom Project Podcast,</em> I’m calling out the overhyped fat loss hacks that are keeping you frustrated, plateaued, and chasing results that never stick. We’ll dig into why eating less and doing more eventually stops working, what really happens to your metabolism when you diet for too long, and the difference between fat loss and weight loss that no one talks about.</p><p>.</p><p>.</p><p>I’ll walk you through the red flags that show you’ve been in a deficit for too long—like low energy, poor sleep, hormonal shifts, and stalled progress—and help you understand why your body isn’t the problem... your strategy is.</p><p>.</p><p>.</p><p>If you’re tired of chasing quick fixes and want to finally feel confident in your approach, this episode is for you.</p><p>.</p><p>.</p><p>And if this episode hit home for you, take a screenshot and share it to your Instagram story so other athlete moms can break free from the hack culture too. Tag me so I can share the love and cheer you on and probably send you a coffee via Venmo ;) </p><p>.</p><p>.</p><p><strong>Athlete Mom Project Resources</strong></p><p><strong>Instagram:</strong> ⁠⁠<a href="https://www.instagram.com/withchanyoucan/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p><strong>Learn More About the Hut Trip Here:</strong></p><p><a href="https://www.instagram.com/p/DKxhiKgxKkn/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==">⁠⁠San Juan Mountains Hut Trip⁠⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p>🗓️ September 23–25</p><p>📍 Silverton, Colorado - San Juan Mountains</p><p>.</p><p>.</p><p>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.</p><p>.</p><p>.</p><p>🛏️ 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</p><p>💻 Virtual Only: $199→ 12-week training plan + community access in my coaching app + workshop recordings→ Unlimited spots available</p><p>PAYMENT PLANS are available as low as $56 per month 🫶🏻</p><p>💥 12-week training plan included</p><p>💥 Expert-led workshops</p><p>💥 All meals + lodging included in the price</p><p><strong>.</strong></p><p><strong>.</strong></p><p>Please like and subscribe, rate it, and share with your friends if you found this podcast valuable. It helps this content reach more people!</p><p>.</p><p>.</p><p><strong>And remember—with Chan, you CAN 💪</strong></p><p>Let&#39;s climb this mountain together!</p>

<p><strong>CONNECT WITH ALEX HERE:</strong></p><p><strong>Instagram: </strong>⁠⁠<a href="https://www.instagram.com/alexandra.nye/"><strong>Alex Nye</strong></a></p><p>I met Alex several years ago when we were both working for the same health and fitness company. It brought us both a lot of knowledge and perspective, but ultimately I appreciate the time there for it brought me to Alex. She is now a really good friend, but on top of that, she also helped me through my early Postpartum journey. Even coaches need coaches! I initially came to Alex for accountability to lose the baby weight and get in better shape, but in the end Alex helped me change my relationship to myself and I became so much more because of it. I know you will appreciate our conversation and consider some of the strategies that we talk about for how you can change and improve your life too.</p><p><strong>.</strong></p><p><strong>.</strong></p><p><strong>Athlete Mom Project Resources</strong></p><p><strong>Instagram:</strong> ⁠⁠<a href="https://www.instagram.com/withchanyoucan/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@withchanyoucan⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p><strong>Learn More About the Hut Trip Here:</strong></p><p><a href="https://www.instagram.com/p/DKxhiKgxKkn/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==">⁠San Juan Mountains Hut Trip⁠</a></p><p><strong>.</strong></p><p><strong>.</strong></p><p>🗓️ September 23–25</p><p>📍 Silverton, Colorado - San Juan Mountains</p><p>.</p><p>.</p><p>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.</p><p>.</p><p>.</p><p>🛏️ 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</p><p>💻 Virtual Only: $199→ 12-week training plan + community access in my coaching app + workshop recordings→ Unlimited spots available</p><p>PAYMENT PLANS are available as low as $56 per month 🫶🏻</p><p>💥 12-week training plan included</p><p>💥 Expert-led workshops</p><p>💥 All meals + lodging included in the price</p><p><strong>.</strong></p><p><strong>.</strong></p><p>Please like and subscribe, rate it, and share with your friends if you found this podcast valuable. It helps this content reach more people!</p><p>.</p><p>.</p><p><strong>And remember—with Chan, you CAN 💪</strong></p><p>Let&#39;s climb this mountain together!</p>