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PODCAST

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

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

health & fitness fitness

All Episodes

13:57

#68 - Built Through Movement Mini Series (Your...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/04/02

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

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18:02

#67 - Built Through Movement Mini Series (RPE,...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/03/31

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

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20:44

#66 - Built Through Movement Mini Series (Breath &...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/03/26

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

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18:21

#65 - Built Through Movement Mini Series (Joy Is...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/03/24

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

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15:46

#64 - Built Through Movement Mini Series (Why...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/03/19

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

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23:01

#63 - Built Through Movement Mini Series (Why Your...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/03/16

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,

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21:39

#62 - Built Through Movement Mini Series (Pain Rules...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/03/12

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

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21:34

#61 - Built Through Movement Mini Series (Load vs...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/03/10

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

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35:35

#60 - Why You Keep Self-Sabotaging Your Goals (Even...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/03/05

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

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37:53

#59 - Jaw Clenching & Pelvic Floor Problems: The...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/03/03

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

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34:58

#58 - The “4-Hour Week” Reframe for Moms: Stop...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/02/26

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

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42:39

#57 - SPD Pain During Pregnancy: Why “Just Rest”...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/02/24

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,

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38:13

#56 - Lindsey Vonn, Injury, and Identity: Why Your...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/02/18

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

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39:40

#55 - Wood Snake → Fire Horse: Why February Feels So...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/02/16

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

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77:16

#54 - Why Lifting Weights Through Motherhood Changes...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/02/10

The episode's theme - capacity over burnout: Strength training, nervous system health, and motherhoodIf 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

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43:48

#53 - You want to be a present mom, a great partner,...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/02/09

🫁 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

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32:50

#52 - Why You’re Still Anxious and Stressed Even If...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/02/05

🫁 Join the Capacity ProjectA 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

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53:58

#51 - How to Train Through Pregnancy, Postpartum,...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/01/16

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

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44:10

#50 - Kids Strength Training: When to Start, What’s...

The Athlete Mom Project | Pregnancy Workouts,... ·

2026/01/07

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

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33:53

#49 - Redefining Success for Athlete Moms: Nervous...

The Athlete Mom Project | Pregnancy Workouts,... ·

2025/12/20

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

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