#68 - Built Through Movement Mini Series (Your Identity and Mindset are Directly Linked To Your Performance and Results)
02/04/2026 | 13 mins.
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]
#67 - Built Through Movement Mini Series (RPE, Fatigue & Auto-Regulation — How Hard Should Your Workouts Feel?)
31/03/2026 | 18 mins.
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:
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]
#66 - Built Through Movement Mini Series (Breath & VO₂ Max — The Endurance and Longevity Metric You Should Know To Live A Longer Life)
26/03/2026 | 20 mins.
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]
#65 - Built Through Movement Mini Series (Joy Is Fuel: The Secret To Staying Consistent With Exercise)
24/03/2026 | 18 mins.
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]
#64 - Built Through Movement Mini Series (Why Mobility, Stability, and Strength Need To Work Together to Fix Tight Muscles and Weak Joints)
19/03/2026 | 15 mins.
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]
About The Athlete Mom Project | Pregnancy Workouts, Postpartum Exercises, Meal Plans, Diastasis Recti, Back Pain, and Mindset Tips
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.
Listen to The Athlete Mom Project | Pregnancy Workouts, Postpartum Exercises, Meal Plans, Diastasis Recti, Back Pain, and Mindset Tips, The Mel Robbins Podcast and many other podcasts from around the world with the radio.net app
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