Welcome To The Athlete Mom Project
“Motherhood doesn't make you weaker. It demands a smarter kind of strength. And together, we are going to reveal the exceptional inside of you.” - Chandler Sommerfeldt
Welcome to the Athlete Mom Project
This is a space for moms to learn how to safely train through pregnancy, recover postpartum, and reclaim athleticism through motherhood. It will also be a guide for what to do if/when injury, pain, or setbacks happen during each phase of life.
I’m Chandler Sommerfeldt — movement and nutrition coach coach, endurance athlete, Jiu Jitsu competitor, mountain mama, and founder of The Athlete Mom Project.
This blog exists for one reason: to give women the framework most people were never taught. Because pregnancy, postpartum, injury, and chronic pain are not separate problems. They are the same physiological challenge expressed in different contexts. And once you understand the rules that govern pain, tissue health, nervous system behavior, and adaptation — everything changes. Postpartum is forever and it is my goal to help you climb whatever mountain you are on.
Pregnancy, postpartum, pain - none of them mean stop. They mean learn your capacity and understand what season you are in.
You Are Not Fragile. You Are Adaptive.
Pregnancy changes connective tissue. Postpartum shifts force transfer. Injury alters tolerance. And by the way, pregnancy and postpartum are a type of injury. Chronic pain increases nervous system sensitivity. But none of those mean that you are less than. They mean your capacity has shifted.
And when capacity shifts, training must become intentional — not absent.
I trained through SPD (pubic symphysis disfunction) in pregnancy. I came back from three knee surgeries and have zero pain. I'm able to run ultras, compete in JiuJitsu and experience so much life in the mountains without fear of my body. None of this is because I've ignored pain, but because I understood it.
Pain is information.
And this is both emotional and physical by the way. Here’s something most women are never taught: Pain does not automatically equal tissue damage. Pain is a signal. An interpretation. A protective response.
Most pregnancy and postpartum pain lives in nervous system sensitivity and load mismanagement — not structural failure. Which means it can be navigated. Not feared. But when you are in the trenches of poopy diapers, sleepless nights, and feeling like you are living with roommates, it can be really hard to tap into the wisdom of your body. I know because I have been there.
You cannot change what you don't know. Awareness precedes change. And it is with this blog and the resources that I put out, that I can help you create more awareness in your body and mind in hopes to empower you to understand what is going on.
The Framework The Athlete Mom Project Is Built On
It's really important that you start to think of your body as an entire system. You are a soul that gets to have a human experience because of your body. If you are here because you are a mom, then you already know how magical life is because you created it inside of yourself.
Some pillars and themes to get familiar with:
1. Mindset
Motherhood shifts identity. Pregnancy shifts capacity. Postpartum shifts priorities. Injury shifts confidence. The first adaptation is never physical — it’s mental. Yet so many of us rush to change the physical state when our body goes through change.
Here, we talk about:
• Load vs capacity
• Pain re-education
• Language and belief
• Nervous system safety
• Identity before action
Because how you perceive your body shapes how you train it. You are not fragile. You are adaptable. And adaptation starts in the mind.
2. Community
Fear spreads through conversation. So does confidence. You are your environment and a culmination of the people that you surround yourself with. They will either lift you up and support the next best version of you, or keep you stuck.
Your nervous system learns from:
• The people around you
• The advice you consume
• The expectations placed on you
If you're constantly surrounded by “just rest,” “don’t lift,” “be careful,” "eat whatever it's just a phase," your body will respond accordingly. Community regulates the nervous system and gives you the opportunity to be apart of something bigger than yourself. That’s why this space exists — for women who want to stay strong, present, and capable without shrinking themselves.
3. Nutrition
Under-fueling is one of the most overlooked drivers of pain, fatigue, and poor recovery in motherhood. Load is not just exercise. Please do not forget this.
Load is:
• Sleep deprivation
• Stress
• Emotional demand
• Training
• And yes — nutrition
Fuel builds capacity. Protein supports tissue repair. Carbohydrates regulate the nervous system. Adequate calories protect hormones and recovery. You cannot build a capable body in a deficit — physically or emotionally. Life has to have seasons and you cannot grow if you spend your life under nourished.
4. Stronger, Not Smaller
This is not a bounce-back culture space. This is not about shrinking. It's about allowing yourself to show up and take up space in this world. You were meant for so much more. I hope giving birth has already showed you what you are capable of.
This is about progressive loading. Tissue adaptation. Heavy Slow Resistance. Breath-led recovery. Long-term durability. Strength training during pregnancy. Intentional training postpartum. Training through tendon pain. Rebuilding confidence after injury.
Not to be smaller. More is not better, but optimal is. Here is a space to get stronger after birth - because postpartum is forever.
This isn’t about avoiding hard seasons.
It’s about building the capacity to move through them.
Motherhood doesn't lower the standard, it redefines it.
HI, I'M CHANDLER!
"Movement is Medicine" has been my motto for life since becoming a mom.
Because motherhood is an endurance sport and we don't have time to waste this life exhausted and run down. Movement is meant to be enjoyed and when done right, it's freeing. Here, inside the Athlete Mom Project, we ditch the diets and fuel for life.
Once upon a time I struggled severely with body imagined was chronically over trained and under fueled. I drove my body into the ground and nothing was ever good enough. I was constantly injured, but I was also winning races so I ignored the signs for way too long.
I've weighed every weight possible and even when I had rock hard abs and looked my "ideal weight"I still hated the body that I was in. When I was 17 years old I tore my acl, mcl, and meniscus. It put me on an initial path of destruction that involved under eating and an unhealthy obsession with training. I ended up having 3 knee surgeries, my hair started falling out, andI lost my period for 6 years.
I was motivated by my doctor at 18 years old that told me that I'd never be an athlete. And then again by my gynecologist at 24 years old that told me I'd never be able to have kids. Fast forward several years and I am now the most athletic that I've ever been and I'm also a mom.I'm an athlete mom.
Looking back, I'm grateful for all of these experiences.I know that if I can overcome years of body image trauma, under fueling, self sabotage, and chronic knee pain, that you too can still step into your best life. It's out there, waiting for you.
With over a decade of experience and thousands of hours working with other moms just like you, I've created a step by step plan that guarantees results. Inside of the Athlete Mom Project we fuel for performance, train with intention, overcome limiting beliefs, and learn how to live optimally in the body that we have through motherhood. Now it's your turn.
Training your body. Rebuilding trust. Living without compromise.
Love what you are reading and want to have a super easy and convenient way to access all the goodness? I understand that motherhood changes everything—your body, your energy, your priorities, and the way you relate to movement. I am living this every single day of my life.
The Athlete Mom Project Podcast is where we talk honestly about how to train, fuel, and live well through pregnancy, postpartum, and every season of motherhood that follows.
This podcast is for moms who love movement and adventure—but are tired of feeling exhausted, stuck, or disconnected from their bodies. Moms who are dealing with back pain, knee pain, pelvic pain, diastasis recti, or burnout and wondering if they’ll ever feel strong and confident again. Moms who don’t want extreme fitness advice, restrictive nutrition, or another “just push through it” message.
Here, we take a different approach. Here is a great episode to start with:
Another Reminder On What You’ll Find Here In The Athlete Mom Project Space
On this blog, we’ll talk about:
Safe strength training during pregnancy
Postpartum core and pelvic floor recovery
Tendon pain and chronic joint pain
Nervous system regulation
Breathwork and CO₂ tolerance
Strength training for busy moms
Identity shifts in motherhood
Sustainable performance without burnout
This space is for women who refuse to choose between being present mothers and strong athletes. You don’t have to stop doing what you love. You just have to understand how to adapt.
If You’re Ready
If you’re navigating pregnancy, postpartum, or pain — and you’re tired of vague advice — you’re in the right place.
You can:
→ Explore the Athlete Mom Project Podcast << LISTEN HERE >>
→ Learn about my 16-Week Athlete Mom Project Course << LEARN HERE >>
→ Work with me 1:1 << INQUIRE HERE >>
→ Connect with me on Instagram << @withchanyoucan >>
→ Email me and drop me a message, I'd love to connect << [email protected] >>
You are not fragile. You are adaptable. And there is always a best next step. You do not have to settle for "good enough" because I promise you, this is not "as good as it gets." I'm here to climb this mountain with you because motherhood is an endurance event. Let's enjoy this adventure together.
Strength and love,
Chandler
Movement Is Medicine
