Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits – Details, episodes & analysis

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program

Do you currently plan or prep your meals?! As a busy mom (or literally anyone), it. is. a. must!! I seriously think meal planning and prepping saves our sanity as moms, haha!

In this episode, I will explain what meal planning is and how to use your plan to prepare meals for the busy week ahead. Don’t worry! You do not need the ‘perfect’ plan, because that doesn't exist. And you don’t need to eat boring ‘ol chicken, broccoli and rice for every meal either. That’s no fun. You just need to plan a balanced meal! I also share 3 things you need to do to get started and these three things will help you in the future when it’s time to plan and prepare your meals and snacks for the busy week ahead. 

Stay strong & nourished,

Val

Resources & Links:

✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider

📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/

🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 Website https://wellnessbyval.com

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program

In this very first episode, I am excited to share my personal journey to becoming a "Strong & Nourished Momma!" From how my passion in nutrition and wellness started, to now helping clients and mommas like you prioritize your health, redefine your wellness goals and ultimately, how to become a more energized, balanced mom. 

In my approach to health and wellness, balance is everything! I believe in creating a lifestyle that supports both structure and flexibility-because while routines can keep us grounded, life as a mom requires room to adjust and adapt. My goal isn't just to be healthy for myself; it's to have the energy and resilience to show up fully for my family. Health and wellness should empower us to do all the things we love, not restrict us. 

My journey is not just about fitness or nutrition - it's about finding strength in every area of life, from self-care to routines and everything in between. And, most importantly, how my experience can help you, as a busy mom, feel strong, nourished, and empowered, too.

Stay strong & nourished,

Val

Resources & Links:

✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider

📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/

🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 Website https://wellnessbyval.com

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

In this episode, we’re diving into a topic that so many moms face but don’t always know much about—diastasis recti (diastasis rectus abdominis = DRA).

You’ve probably heard the term before, but what exactly is it, and why does it matter for your recovery and overall health?

Whether you’ve just had a baby or it’s been a few years, this episode will help you understand diastasis recti, how it impacts your body, and what steps you can take to start healing. Let’s get into it!"s? 

Today, we’re talking about diastasis recti, a condition that many moms experience but may not even realize they have. Let’s break down what it is, why it matters, and how you can take steps to heal.

Val

WHAT’S NEXT:

Sign up for my ONLINE program to heal your core and diastasis recti postpartum! It’s 100% self-paced and you will walk about with exercises that you can do that don’t take long and that help you heal postpartum! No more diastasis recti, worrying how you’ll look or feel or hurting your low back from picking up your toddler. Join today!

Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!

In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered! Join the Free Community!

Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider 

It’s time to prioritize YOU, mama! So, what are you waiting for? Head to https://wellnessbyval.kit.com/insider to join the community and sign up for my weekly newsletter—let’s crush those health goals together.

➡️ Follow me on Instagram @wellnessbyval_

➡️ Join the Free Community of Mommas!

➡️ Email me at vwarner@wellnessbyval.com with any questions!

Are you a postpartum mom struggling to feel like yourself again?

Exhausted, overwhelmed, and wondering how to nourish your body while caring for your baby?

Not sure how to rebuild strength, heal your core, or fuel your body for more energy?

Wishing you could prioritize your health without the stress of rigid diets or exhausting workouts?

I see you, Momma! This podcast is your guide to navigating postpartum nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You'll learn how to nourish and strengthen your body, support postpartum recovery, and create healthy habits that fit into your new season of life—without the all-or-nothing mindset.

Hey, I’m Val! A Functional Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand how challenging it is to balance your own health while caring for a baby. After struggling with exhaustion, diastasis recti, and postpartum nutrition, I realized that true wellness isn’t about perfection—it’s about finding balance. I created a simple, sustainable approach to feeling strong, nourished, and energized, and now I’m here to help you do the same!

If you’re ready to rebuild strength, heal from the inside out, and fuel your body without stress or guilt, you’re in the right place. Each episode is packed with expert advice, practical tips, and real-life strategies to help you feel your best in postpartum and beyond.

Grab your coffee or matcha, and let’s dive in! It’s time to nourish, strengthen, and thrive in motherhood—because YOU deserve to feel amazing in your postpartum body!

WHAT'S NEXT:

Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!

In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered! Join the Free Community!

Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider 

It’s time to prioritize YOU, mama! So, what are you waiting for? Join the community and sign up for my weekly newsletter—let’s crush those health goals together.

Follow me on Instagram @wellnessbyval_

Join the Free Community of Mommas!

Email me at vwarner@wellnessbyval.com with any questions!

Sign up for my ONLINE program to heal your core and diastasis recti postpartum! It’s 100% self-paced and you will walk about with exercises that you can do that don’t take long and that help you heal postpartum! No more diastasis recti, worrying how you’ll look or feel or hurting your low back from picking up your toddler. Join today!

Do you find yourself setting New Year's Resolutions? Do you set these overambitious goals at the beginning of the year only to become overwhelmed and stop these habits altogether by February? Are you looking to get back into a good movement routine to build strength and be a functional mom or start meal planning and prepping to help save time and feed the family healthy meals? 

This episode explores the common challenges people face when setting New Year’s resolutions and why they often don’t last. I will provide practical strategies to help a busy mom like you set realistic, meaningful goals that lead to sustainable change. This is the type of change that lasts a lifetime and makes being healthy easy! We will discuss aligning resolutions with personal values, creating actionable steps, and building habits that fit into a busy lifestyle. Whether you're aiming to get fitter, eat healthier, or finally tackle a long-held goal, this episode offers actionable advice on how to set resolutions that work and create habits that truly stick.

To help you create these habits that actually stick, I am offering a FREE 4-Week Challenge to help you kick off your 2025 with a bang! I will teach you how to build sustainable healthy habits that fit your busy lifestyle. Each week you will get simple, practical tools to feel stronger, more energized, and nourished - including workouts, easy recipes and mindset strategies. Whether you're just starting or looking for a fresh reset, this challenge will help you prioritize your health and create habits that STICK! Let’s make this your strongest year yet, Momma!

Click HERE to join the challenge and don’t forget to join the Free Community where I will guide you each week during the challenge. 

Enjoy today’s show!

Val

What’s Next?!

Join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last

• This link will give you the Start Strong Workbook
• Each week, you will receive worksheets related to the week's topic, along with workouts and recipes.

Join the of Mommas! This is where I will host the check-ins each week.

Schedule your FREE 15-minute consult with me today!

Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!

Need some supplements to support your pregnancy, postpartum, and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!

Here are my affiliates - brands that I personally use and love!

• Shop Kion with Val - I love the Kion Aminos and Creatine!
• Shop Earthley Products 
  • Some of Val’s favorite products
    • Goodnight Lotion 
    • Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
    • Teething Tamer
    • Feel Better Fast
    • Elderberry Elixir
• Shop Clean Beauty Products with Val from Beautycounter

• Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

There are many different ways you can work with me! 

• To book a 1:1 nutrition coaching session or package
• To get the Birthfit Pregnancy and Postpartum Foundations Program

When the day's craziness hits you from all angles, what do you do? How do you cope? Have you ever thought of practicing gratitude? But how do you practice gratitude when you’re a mom and don’t even have time to go to the bathroom without being interrupted?! Don’t worry, that’s what we will discuss today.

In this episode, we will discuss the transformative power of gratitude in a busy mom’s life and how practicing gratitude can shift perspective, reduce stress, and help moms feel more present and energized. Yes! I am totally here for this! And guess what?! It doesn’t have to be something that takes hours or even 15 minutes! It can literally take you 60 seconds to incorporate in your busy busy day. AND you can practice it with your kids, while you’re getting ready for the day, driving to work, making dinner, so you don’t even have to think about finding extra time to sit down and practice gratitude. We will discuss how you can integrate this powerful practice throughout the day.

Stay strong & nourished and enjoy today’s show!

Val

What’s next?!

Get the Weekly Newsletter!

Join my Free Community of Mommas!

Schedule your FREE 15-minute consult with me today!

Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!

Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!

Here are my affiliates - brands that I personally use and love!

• Shop Kion with Val - I love the Kion Aminos and Creatine!
• Shop Earthley Products 
  • Some of Val’s favorite products
    • Goodnight Lotion 
    • Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
    • Teething Tamer
    • Feel Better Fast
    • Elderberry Elixir
• Shop Clean Beauty Products with Val from Beautycounter

• Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

There are so many different ways you can work with me! 

• To book a 1:1 nutrition coaching session or package
• To get the Birthfit Pregnancy and Postpartum Foundations Program

Here are references from today’s episode:

Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo, Brazil), 21, eRW0371. https://doi.org/10.31744/einstein_journal/2023RW0371

Lilian Jans-Beken, Nele Jacobs, Mayke Janssens, Sanne Peeters, Jennifer Reijnders, Lilian Lechner & Johan Lataster (2019): Gratitude and health: An updated review, The Journal of Positive Psychology, DOI: 10.1080/17439760.2019.1651888 

Have you ever been so busy running around, whether for your kids, going to work, or running errands that you end up skipping meals or grabbing whatever’s convenient?!

Let’s fix that today! 

In this episode, I teach you how to build a balanced plate so that you can fuel your busy day as a working mom! I will share 5 key components of a balanced plate, how to easily create one and why this is so important for energy, focus and sustaining busy days. This technique can be used when meal planning and prepping meals at home or when you’re out and about!

After listening to this episode, I encourage you to try building one balanced meal today with what you learned! 

Don’t forget to share your favorite balanced meals or meal prep tips on social media! Tag me on Instagram, @wellnessbyval_ 

Stay strong & Nourished,

Val

What’s Next?!

Get your FREE Balanced Recipe Here!

Schedule your FREE 15 minute consult with me today!

There are so many different ways you can work with me! 

• To book a 1:1 nutrition coaching session or package
• To get the Birthfit Pregnancy and Postpartum Foundations Program

Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!

Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!

Here are my affiliates - brands that I personally use and love!

• Shop Kion with Val - I love the Kion Aminos and Creatine!
• Shop Earthley Products 
  • Some of Val’s favorite products
    • Goodnight Lotion 
    • Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
    • Teething Tamer
    • Feel Better Fast
    • Elderberry Elixir
• Shop Clean Beauty Products with Val from Beautycounter
• Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

Are you tired of dreading your workouts or feeling like exercise is just another chore on your to-do list? In this episode of Strong & Nourished Momma, we’re flipping the script on fitness and talking all about finding joy in movement.

Discover why loving the way you move is the key to creating a sustainable routine, how to explore different activities to find what lights you up, and practical tips for fitting movement into your busy mom life. Whether it’s dancing in your kitchen, walking in nature, lifting heavy weights, or trying something brand new, this episode will inspire you to reimagine exercise as a source of energy, strength, and fun.

Tune in for simple strategies, encouragement, and a challenge to help you start moving in a way that feels good to you! It’s important to find something you enjoy, as well as prepare you for the Daily Olympics known as Motherhood!

Don’t forget to share your movement wins with me—tag me on social media or drop me a message. Let’s celebrate together! You got this, Momma!

Stay strong & Nourished,

Val

What’s Next?!

Schedule your FREE 15-minute consult with me today!

Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!

There are so many different ways you can work with me! 

• To book a 1:1 nutrition coaching session or package
• To get the Birthfit Pregnancy and Postpartum Foundations Program

Need some supplements to support your pregnancy, postpartum, and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!

Here are my affiliates - brands that I personally use and love!

• Shop Kion with Val - I love the Kion Aminos and Creatine!
• Shop Earthley Products 
  • Some of Val’s favorite products
    • Goodnight Lotion 
    • Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
    • Teething Tamer
    • Feel Better Fast
    • Elderberry Elixir
• Shop Clean Beauty Products with Val from Beautycounter

Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

December is Constipation Awareness Month and we are back with Part 2!

In this episode, we explore how prebiotics and probiotics can support regularity and overall gut health. Learn what they are, why they matter, and how to easily incorporate them into your routine to keep your digestion on track this December (and beyond!). If you haven’t listened to part 1, be sure to check out Episode 06 | Part 1: Constipation Awareness Month: 5 Simple Ways to Get Things Moving This December before diving into this episode. 

You can find all of the prebiotics and probiotics I discuss in my Fullscript Supplement Dispensary. 

Don’t forget to schedule your nutrition coaching session with me to dive in further and I can create a personalized plan for you!

Prebiotics - non-digestible food ingredients that beneficially affect the host by selectively stimulating growth and/or activity [function] of one or a limited number of bacteria in the colon.

• Partially Hydrolyzed Guar Gum
• Acacia Fiber
• Wheat Dextrin
• Psyllium Husk

Probiotics - "live microorganisms which when administered in adequate amounts confer a health benefit to the host."​ You have to have the right strain for the job! In this case, we are wanting probiotic strains that have been specifically researched to help improve motility and constipation. 

Probiotic Nomenclature - be sure there is a strain AND that the strain has research to back it up. 

• Bifidobacterium (genus) lactis (species) Bb12 (STRAIN)
• Bifidobacterium (genus) lactis (species) HN019 (STRAIN)
• Lactobacillus (genus) acidophilus (species) NCFM (STRAIN)
• Bifidobacterium (genus) lactis (species) Bi-07 (STRAIN)
• Bifidobacterium (genus) longum (species) BB536 (STRAIN)
• Lactobacillus (genus) casei (species) shirota (STRAIN)
  • This is in Yakult

Stay strong & nourished, 

Val

NEXT STEPS:

Schedule your FREE 15 minute consult with me today!

Supplements to Support Motility - you will get 10% off your orders. If you set up subscriptions, you get an additional 5% discount. The Black Friday Sale is still going on through December 4th!!!

Subscribe to get updates when a new episode is released (+ some goodies!)

Follow me on Instagram

Join my Facebook Group

December is Constipation Awareness Month! And we are starting off the month with a 2-part series to give constipation the attention it deserves! 

In this episode (part 1), we will tackle constipation head-on and I’ll share five simple and effective strategies you can incorporate into your daily routine to support better motility and overall gut health. The goal is to stay regular and feel your best! From nutrition and hydration tips to lifestyle changes that make a big difference you’ll walk away with practical steps to get things moving and feel your best this holiday season. 

If you’ve ever struggled with feeling stuck (literally), this episode is for you! Let’s get things flowing!

Stay strong & nourished, 

Val

NEXT STEPS:

Schedule your FREE 15 minute consult with me today!

Supplements to Support Motility - you will get 10% off your orders. If you set up subscriptions, you get an additional 5% discount. The Black Friday Sale is still going on through December 4th!!!

Subscribe to get updates when a new episode is released (+ some goodies!)

Follow me on Instagram

Join my Facebook Group