Podcast Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits by Val Warner | Registered Dietitian, Postpartum Fitness Coach Episodes

Explore every episode of the podcast Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits

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	Title	Pub. Date	Duration
	02 \| Why Meal Planning & Prepping is a Must for Busy Moms + 3 Things You Need to do to Get Started	11 Nov 2024	00:17:53
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.
	01 \| My Journey to Becoming a Strong & Nourished Momma and How I can Help You Do The Same	11 Nov 2024	00:25:52
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.
	20 \| What is Diastasis Recti? The Basics Every Mom Needs To Know	03 Feb 2025	00:18:09
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!
	Become a Strong & Nourished Momma! Welcome to the Podcast!	02 Feb 2025	00:02:03
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!
	11 \| New Year, Same Struggles? How to Set Resolutions & Create Healthy Habits That Actually Stick	30 Dec 2024	00:24:59
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
	10 \| A Mom's Secret to Feeling Strong and Grounded This Holiday Season	23 Dec 2024	00:17:31
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
	09 \| How to Build a Balanced (& Healthy) Plate to Fuel for Your Busy Day as a Mom	16 Dec 2024	00:17:30
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)
	08 \| The Joy of Movement & How to Establish an Exercise Routine That You Love as a Busy Mom	09 Dec 2024	00:23:52
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)
	07 \| Part 2: Constipation Awareness Month: The Power of Prebiotics and Probiotics	06 Dec 2024	00:20:10
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
	06 \| Part 1: Constipation Awareness Month: 5 Simple Ways to Get Things Moving This December	02 Dec 2024	00:31:28
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
	05 \| BONUS Black Friday Sales!	26 Nov 2024	00:15:14
Black Friday Sales are in FULL SWING!! In this episode, I am sharing my Black Friday Sales with you, along with my affiliate Black Friday Sales! Use this to get something for yourself, a gift to someone you care about, or BOTH!! Don’t forget that your health matters and it’s okay to put yourself first, Momma! I am offering 20% off ALL of my services! I have never done this before and I am so excited to be offering this discount for you all! This includes 1:1 nutrition coaching (30 and/or 60 minute visits) and my 100% online and self-paced Birthfit Pregnancy and Postpartum Foundations Program. If you have questions, book your FREE 15 minute consult with me and we can discuss! To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program At checkout, use code: BLACKFRIDAY20 - now through 12/1!! Check out Val’s Fullscript Supplement Dispensary! Normally you get 10% off your supplements, but for Black Friday you’re getting 20% OFF 11/29 - 12/3! Here are my affiliates - brands that I personally use and love! Kion is offering KionCash for Black Friday! Shop Kion with Val - they are offering KionCash for Black Friday, NOW through Tuesday, 12/3 (applied at checkout) Spend $100 and earn $25 kioncash Spend $150 and earn $50 Spend $200 and earn $75 Spend $250 and earn $100 Shop Earthley Products and get 20% off the entire store from Thursday, 11/28th at 6pm EST until Monday, 12/2 11:59pm EST (use code: BLACKFRIDAY24) 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 and get 25% OFF sitewide (applied at checkout) Spend $125+ to claim the Mini AHA Soothing Mask (exfoliating mask, softer skin) Spend $200+ to claim both the Mask and the Overnight Resurfacing Peel (smoother skin, radiant and glowing skin) Some of Val’s favorites: The Clean Deo, Think Big All in One Mascara, Dew Skin Tinted Moisturizer and thee All Bright C Serum Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10) **Disclaimer! Remember to discuss any supplements with your Registered Dietitian and/or Healthcare Provider prior to starting any new supplements. Especially if you are pregnant, nursing or taking any medications. Please remember to practice gratitude and savor this holiday season!! Stay strong and nourished, Val NEXT STEPS: Schedule your FREE 15 minute consult with me today! Subscribe to get updates when a new episode is released (+ some goodies!) Follow me on Instagram Join my Facebook Group
	04 \| Does It Really Take 21 Days To Make Or Break A Habit? How To Create Habits That Last	25 Nov 2024	00:34:05
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 Are you trying to build a healthy habit but struggling to make it stick? You’ve probably heard that it only takes 21 days to form a new habit, but is that really true? In this episode, I dive deep into the science behind habit formation and reveal why the day-day rule might be a myth. I’ll explore what research really says about how long it takes to create or break a habit and share practical strategies to help you build routines that truly last. From starting small and staying consistent to creating effective triggers and celebrating progress, I’ll give you the tools you need to make lasting changes in your life. Plus, I’ll discuss what it takes to break old habits and replace them with positive ones that align with your wellness goals. Whether you’re aiming to add more exercise, eat healthier, or develop a better self-care routine, tune in to learn how to build habits that stick! 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.
	03 \| The Foundations of Postpartum Wellness to Help New & Seasoned Moms Thrive in the Fourth Trimester	18 Nov 2024	00:27:57
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 Did you know that the first three months postpartum are known as the 4th Trimester?! The trimester where energy (calorie) and nutrient needs increase to help with tissue repair/healing, mental and physical energy and milk production! This is not the time to cut calories and start exercising. However, you can start to do some things to support your overall health and wellness! In this episode, I share the 5 Foundations to Postpartum Wellness to help you nourish, care for yourself and help through the early stages of motherhood and beyond. Whether you’re about to have your first babe or your third, these foundations to postpartum wellness are essential! 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.
	19 \| 4 Quick & Healthy Weeknight Dinners for Busy Moms	27 Jan 2025	00:19:17
Today, we’re diving into a topic every mom can relate to—quick and easy weeknight dinners! When life gets chaotic, it’s easy to fall into the trap of grabbing takeout or relying on convenience foods that may not leave you or your family feeling your best. But the good news is, with a little planning and a few simple recipes, you can have nourishing, delicious meals on the table in no time. In this episode, I’ll be sharing four of my favorite weeknight dinner ideas that are fast, easy to prep, and packed with nutrition. So whether you're juggling homework, after-school activities, or simply feeling the weight of a busy day, these recipes will take the stress out of dinner time. Let’s get started! Val Schedule your 60-Minute Nutrition Coaching Session with me 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 here https://www.facebook.com/share/g/18ZFosay2X/ 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. Connect with Me: Instagram: @wellnessbyval_ Get the Weekly Newsletter! Free Community Email: vwarner@wellnessbyval.com
	18 \| Start Strong Challenge Week 4: Finding Balance & Sustainability in Your Wellness Journey	23 Jan 2025	00:26:43
In the final week of the Start Strong Challenge, we’re focusing on creating habits that last by embracing balance and sustainability. All too often, we dive into new routines with an "all or nothing" mindset, only to burn out or feel defeated when life gets busy. In this episode, I’ll share: Why balance is key to building habits that work for your life Practical tips to avoid overwhelm and create sustainable changes How to prioritize self-compassion while staying consistent If you’ve been striving for long-term wellness without sacrificing your sanity, this episode is your guide to finding harmony in your habits. Let’s wrap up this challenge feeling empowered and ready to thrive! It's not too late to join the challenge and get all the FREE resources! Go to https://wellnessbyval.kit.com/startstrongchallenge to join today! Stay strong & nourished, Val Connect with Me: Instagram: @wellnessbyval_ Free Community Email: vwarner@wellnessbyval.com Need one-on-one support? If you need 1:1 support, schedule a coaching session with me so I can support you on your journey with proper nutrition and lifestyle practices. Stay hydrated with LMNT and get a FREE sample pack with your purchase.
	17 \| The Ultimate Pre-Bed Routine + Nutrition Tips for Better Sleep & Less Stress	20 Jan 2025	00:28:53
Hey Momma! Are you twired?! You’re so tired, but also wired? So when you finally make it to bed, you’re just laying there thinking about all of the things? Has this happened to you?! In this episode of the Strong & Nourished Momma podcast, we are talking about creating the ultimate pre-bed routine to help you go to sleep and stay asleep so that you wake up rested and refreshed! We dive into the science behind sleep and what the circadian rhythm is and how to use this information to support your pre-bed routine. I also discuss some nutritional support for sleep - herbal teas, magnesium and tart cherry juice concentrate! It’s time to sleep well and stress less! Val Want some supplements to help with sleep?! Check out Earthley’s Stress & Sleep Supplements and Val’s Fullscript Supplement Dispensary for Sleep Support! 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 here https://www.facebook.com/share/g/18ZFosay2X/ 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. Connect with Me: Instagram: @wellnessbyval_ Get the Weekly Newsletter! Free Community Email: vwarner@wellnessbyval.com
	16 \| Start Strong Challenge Week 3: Move with Purpose - Motivation & Quick Routines for Busy Moms	16 Jan 2025	00:21:39
Do you struggle to find the motivation to exercise?! Welcome to another episode of the Strong and Nourished Momma podcast! This week, we're diving into one of the most important—and often challenging—aspects of self-care for busy moms: movement. We’re not just talking about any movement, but purposeful, intentional movement that fits seamlessly into your busy schedule. In this episode, we'll be discussing: Motivation: Why it can be tough to stay motivated, and how to cultivate intrinsic motivation that supports long-term consistency. Implementation Intentions: How setting clear intentions can turn good intentions into real actions, even on your busiest days. Habit Stacking: How to build movement into your existing routines so it becomes second nature—no extra time needed! Plus, I've got some super practical tips for quick movement routines that busy moms can do anytime, anywhere, to get the blood flowing and boost energy. If you're ready to take actionable steps toward a stronger, more nourished you—without sacrificing time with your little ones—this episode is for you! Tune in for strategies that will keep you moving and motivated all week long. Key Takeaways: The science behind motivation and how to make it work for you Simple habit-stacking techniques that create lasting movement habits Quick and effective movement routines that you can do even with a packed schedule Tune in, get inspired, and let’s move with purpose, Momma! 💪 Need help with what to do for exercise during pregnancy or postpartum?! Join my Birthfit Pregnancy and Postpartum Foundations Program! It's 100% online and self-paced. Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last This link enrolls you in the challenge and you will receive the Challenge Workbook Each week, I’ll send you worksheets, fun workouts and yummy recipes Weekly check-ins within the community Connect with Me: Instagram: @wellnessbyval_ Free Community Email: vwarner@wellnessbyval.com
	15 \| 6 Key Things You Need to Know to Keep Your Milk Supply Strong as a Breastfeeding Mom	13 Jan 2025	00:25:26
Have you ever wondered how to keep your milk supply up to not only feed your little one, but to start storing some milk, too?! Today we are talking about 6 things you need to know to keep your milk supply strong as a breastfeeding Momma! I breastfed for 13 and a half months, so I know the struggles of breastfeeding and the constant worry of trying to keep your supply up! That’s why I want to share with you some things you can start doing to help you! Of course there are things that are out of our control, and that’s okay! But we are going to focus on what IS in our control so that we can make this journey just a little less stressful! Grab a notebook and pen, let’s dive in! Get the Weekly Newsletter! And you will get all this information in your inbox! I’ll also send recipes and supplements to help support your milk supply! If you need 1:1 support, schedule a coaching session with me so I can support you on your breastfeeding journey with proper nutrition and lifestyle practices. Please share this episode with a mom friend who wants to breastfeed or is breastfeeding! Stay strong & nourished, Val Connect with Me: Get the Weekly Newsletter! Instagram: @wellnessbyval_ Free Community Email: vwarner@wellnessbyval.com 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! Work with me! Schedule your FREE 15-minute consult with me today! To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program Here are my affiliates - brands I use and love! Shop Kion with Val - use code WELLNESSBYVAL Shop Earthley Products Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
	14 \| Start Strong Challenge Week 2: B=MAP Formula + 4 Laws of Behavior Change to Stay Nourished & Energized	09 Jan 2025	00:29:05
Welcome to Week 2 of the Start Strong Challenge where we are creating healthy habits that last! This week is all about taking steps to nourish your body and mind, so you have the energy you need to tackle your busy days as a mom while feeling strong and healthy! In this episode, we dive into B=MAP and how you can use this formula alongside the 4 Laws of Behavior Change to develop habits that support your goals. Be sure to enroll for the FREE 4 Week Challenge so that you can get this week’s workbook + recipes to help you stay nourished and energized! Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last This link enrolls you in the challenge and you will receive the Challenge Workbook Each week, you’ll receive worksheets, fun workouts and yummy recipes Weekly check-ins within the community Connect with Me: Weekly Newsletter Instagram: @wellnessbyval_ Free Community Email: vwarner@wellnessbyval.com If you enjoyed this episode, don’t forget to subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul! 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! Work with me! Schedule your FREE 15-minute consult with me today! To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program Here are my affiliates - brands I use and love! Shop Kion with Val Shop Earthley Products Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
	13 \| High Protein Breakfast Ideas to Kickstart Your Day & Boost Your Energy Without a Sugar Crash	06 Jan 2025	00:18:42
Are you tired of feeling sluggish after breakfast, or craving sugary snacks just hours after you eat? In today’s episode of Strong & Nourished Momma, we’re diving into why a high-protein breakfast is a game-changer for busy moms looking to maintain steady energy levels throughout the day—without the dreaded sugar crash. Whether you're juggling kids, work, or both, these easy and delicious breakfast ideas will fuel you right from the start! In This Episode, You’ll Learn: ✨The importance of protein for sustained energy and mood balance ✨How protein can stabilize blood sugar and help prevent afternoon crashes ✨Simple, quick high-protein breakfast options that are perfect for busy mornings ✨The best sources of protein (even for those with dietary restrictions) ✨Tips for making breakfast prep easy and stress-free Ready to fuel your mornings with a protein-packed breakfast? Try out one of the ideas from today’s episode and let me know how it goes! Share your creations with us on social media and tag @wellnessbyval_ for a chance to be featured. If you enjoyed this episode, don’t forget to subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul. Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last This link enrolls you in the challenge and you will receive the Challenge Workbook Each week, I’ll send you worksheets, fun workouts and yummy recipes Weekly check-ins within the community Connect with Me: Get the Weekly Newsletter! Instagram: @wellnessbyval_ Free Community Email: vwarner@wellnessbyval.com 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! Work with me! Schedule your FREE 15-minute consult with me today! To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program End of the Year Sales! Shop Kion with Val Shop Earthley Products Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
	12 \| Start Strong Challenge Week 1: Building the Right Mindset for Habit Change	02 Jan 2025	00:17:00
I know how hard it is to create healthy habits as a busy mom... and have them actually STICK! So that’s why I’ve put together this FREE 4 week challenge for you to start creating lasting healthy habits right now! Throughout January, I will be releasing additional episodes to help you on this journey. Today we discuss the psychology of habit formation and why mindset is key to long-term success. So if you're ready to do the work, grab a notebook and pen, and let's dive in. Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last This link enrolls you in the challenge and you will receive the Challenge Workbook + the Workbook for Week 1 Weekly check-ins within the community Connect with Me: Weekly Newsletter Instagram: @wellnessbyval_ Free Community Email: vwarner@wellnessbyval.com If you enjoyed this episode, please subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul. 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! Work with me! Schedule your FREE 15-minute consult with me today! To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program End of the Year Sales! Shop Kion with Val Shop Earthley Products Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
	26 \| LIVE COACHING CALL: Meal Planning & Prep Strategies for Busy Moms	03 Mar 2025	00:28:13
Join us for a LIVE COACHING CALL where we break down actionable meal planning and prepping strategies designed especially for busy moms! In this session, we dive into practical nutrition coaching tips that help you overcome the everyday challenges of juggling family, work, and healthy eating. Discover how to streamline your meal prep routine with simple hacks, a go-to meal formula, and time-saving techniques that make cooking enjoyable rather than a chore. Whether you’re looking to save time in the kitchen or just want to feel more confident about feeding your family healthy meals, this session is packed with insights to make your life easier. Tune in, take notes, and transform your approach to meal planning! Enjoy the show! Val For a limited time, Val is offering you FREE nutrition coaching! To be entered to get free nutrition coaching, be sure to: Leave a review on Apple Podcasts Screenshot your review and email it to info@wellnessbyval.com Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ 💡 Ready for personalized support? Work with me 1:1 to get a customized postpartum nutrition plan!
	25 \| Why You’re Not Losing Weight Postpartum: 3 Common Mistakes & What to Do Instead	28 Feb 2025	00:20:49
Struggling with postpartum weight loss and wondering why the baby weight isn’t coming off, no matter what you do? You’re not alone, momma! In this episode, I’m breaking down the top three reasons why postpartum weight loss feels impossible—and, more importantly, how to fix it. From common nutrition mistakes to exercise myths and the sneaky impact of stress and sleep deprivation, we’re covering everything you need to know to start seeing real progress. If you’re feeling stuck in your postpartum weight loss journey, frustrated with slow results, or unsure if you’re doing the right things, this episode is for you! ✨ 3 Big Reasons You're Struggling to Lose Baby Weight: 💡 You're Not Eating Enough – Undereating slows down your metabolism and makes postpartum fat loss harder. 💡 You're Overdoing Cardio & Ignoring Strength Training – Building muscle is key to burning fat efficiently. 💡 Stress & Sleep Deprivation Are Holding You Back – Your hormones play a huge role in postpartum weight loss! 🎧 Tune in now to learn how to lose baby weight in a way that’s realistic, sustainable, and healthy for your postpartum body! 🔗 Resources & Links: 🌟 Join the Free Community of Mommas for support & motivation! https://www.facebook.com/groups/feed/ 📩 Become an Insider – Get my best postpartum health & fitness tips in your inbox weekly! https://wellnessbyval.kit.com/insider 📸 Follow Val on Instagram for daily postpartum wellness tips → @wellnessbyval_ 💪 Need 1:1 support? Book a Balanced Nutrition Coaching Session & get a customized postpartum nutrition plan → Book Here ( ) ➡ Your postpartum weight loss journey doesn’t have to feel frustrating! Hit play now and take the guesswork out of losing baby weight for good. Enjoy this episode! Val
	24 \| Creatine for Women: Benefits, Safety & Should You Take It Postpartum?	26 Feb 2025	00:23:09
Hey, momma! Welcome back to Strong & Nourished Momma! Today, we’re diving into a supplement that’s often misunderstood but could be a game-changer for postpartum moms—creatine. Maybe you’ve heard it’s just for bodybuilders or that it causes bloating and water retention. But what if I told you creatine could actually help with postpartum energy, strength, recovery, and even brain fog—things so many of us struggle with after having a baby? In this episode, we’re covering: 💡 What is creatine & how does it work? (Hint: It’s not just for athletes!) 💡 How creatine supports postpartum moms – from muscle recovery and strength to hormonal balance and cognitive function 💡 Breaking down the biggest myths about creatine (No, it won’t make you bulky!) 💡 How to use creatine safely as a postpartum mom So, if you’re a tired mom looking for an energy boost, struggling to feel stronger after baby, or just want to maximize your workouts and recovery, this episode is for you! 🔗 Resources & Links: ✨ Check out Val’s favorite creatine brands → Fullscript Creatine Recommendations ✨ Join the Free Community of Mommas! https://www.facebook.com/groups/feed/ ✨ Become an Insider – Get weekly postpartum health & fitness tips! https://wellnessbyval.kit.com/insider ✨ Follow Val on Instagram for more postpartum nutrition & fitness tips → @wellnessbyval_ ✨ Want personalized support? Book a 60-minute Balanced Nutrition Coaching Session with Val → Book Here - https://wellnessbyval.com/ 🎉 Special Giveaway! I’m offering FREE 15-minute coaching sessions to the first 8 people who leave a review on Apple Podcasts! 📲 Simply: 1️⃣ Leave a review on Apple Podcasts 2️⃣ Take a screenshot & email it to info@wellnessbyval.com 🎧 If you loved this episode, take a screenshot and share it on your stories—tag me so I can say thank you! Don’t forget to subscribe so you never miss a new episode. Talk soon, Val
	23 \| Healthy Eating Made Simple: 3 Easy Steps for Busy Moms to Eat Well Without Overwhelm	24 Feb 2025	00:17:07
Does eating healthy feel overwhelming? Between a busy schedule, decision fatigue, and the pressure to eat "perfectly," many moms struggle to make healthy eating fit their lifestyle. In this episode, we’re breaking it all down and making it SIMPLE. You’ll learn why healthy eating doesn’t have to be complicated and three practical steps you can take to nourish yourself and your family—without stress! What You’ll Learn in This Episode: ✅ Why eating healthy feels overwhelming ✅ The pressure of "perfect" eating and why small, consistent changes matter more than perfection. ✅ How to shift from an “all or nothing” mindset to “progress over perfection.” ✅ Three simple steps to make healthy eating EASY! Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! - https://wellnessbyval.kit.com/coaching If you loved this episode, take a screenshot and share it on your stories—tag me so I can say thank you! And don’t forget to subscribe so you never miss a new episode. 🎧💛
	22 \| 5 Must-Have Nutrients for Healing & Energy Postpartum	17 Feb 2025	00:17:13
Many moms struggle with feeling depleted, overwhelmed, and fatigued postpartum, and nutrient deficiencies could be a hidden reason why. We’re diving into the five essential nutrients every postpartum mom needs to fuel her recovery, support healing, and boost energy. From improving mood to rebuilding your body after birth, these nutrients play a critical role in helping you feel your best during this transformative time. Whether you’re a new mom or further along in your postpartum journey, these tips will help you prioritize your nutrition in a way that’s practical and doable. Unlock your path to better health and wellness with a personalized one-on-one coaching session with Val! Together, you and Val will: Assess your current health and nutrition needs Set achievable goals tailored to your lifestyle Create a customized plan for nutrition, exercise, and stress management Explore strategies for better sleep, mindfulness, and work-life balance Address challenges and identify actionable solutions to stay motivated Whether you're looking to boost your energy, improve your habits, or simply feel your best, this session is your first step! Book today using this link - https://bit.ly/balancednutritioncoaching Resources & Links: 🔗 Get these supplements to support your postpartum journey - https://us.fullscript.com/plans/vwarner1670162649-postpartum-nutrition-support 🔗 Join my Postpartum Core & Pelvic Floor Healing Program: https://bit.ly/postpartumcoreprogram Connect with Me! 📲 Follow me on Instagram @wellnessbyval_ 📩 Join the Free Community of Mommas! 🎉 Become an Insider and get the Weekly Newsletter! 📆 Ready to dive deeper? Book a one-on-one Balanced Nutrition Coaching Session - https://bit.ly/balancednutritioncoaching 👉 If you loved this episode, please subscribe, leave a review, and share it with a fellow mom who needs support on her postpartum journey! 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? Join the community and sign up for my weekly newsletter—let’s crush those health goals together.
	21 \| Postpartum Wellness, Weight Loss & Breastfeeding with Denise Gonzales	10 Feb 2025	00:58:23
I’m joined by Denise Gonzales, a yoga instructor, entrepreneur, and mom of three, to talk about the realities of postpartum recovery. We dive into her personal journey navigating postpartum after each baby, how yoga played a role in healing her body, and what she’s learned about movement, weight loss, and breastfeeding along the way. Denise shares practical tips for new moms looking support their bodies and embrace the postpartum season with grace and patience. Denise is a dedicated entrepreneur, yoga teacher, and business owner with a passion for empowering others through movement and inspiring through action. With over 14 years of experience teaching at Blissful Spirits, Denise has cultivated a deep understanding of the business of yoga, leading retreats, trainings, and pop-up events that bring people together in meaningful ways. As the founder of a yoga training program and a marketing and graphic design business, Denise works hard to balance multiple roles, managing social media accounts and helping businesses grow while maintaining a strong presence at home for her three children. Working from home allows her to be the parent she has always aspired to be, showing up fully for her family while continuing to thrive as a leader in both the yoga and business communities. Wearing many hats, she integrates creativity, entrepreneurship, and a deep love for teaching into everything she does. Resources & Links: 🔗 Connect with Denise Gonzales: @yogaslife26 🔗 Join my Postpartum Core & Pelvic Floor Healing Program: https://bit.ly/postpartumcoreprogram Connect with Me! 📲 Follow me on Instagram @wellnessbyval_ 📩 Join the Free Community of Mommas! 🎉 Become an Insider and get the Weekly Newsletter! 👉 If you loved this episode, please subscribe, leave a review, and share it with a fellow mom who needs support on her postpartum journey! 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? Join the community and sign up for my weekly newsletter—let’s crush those health goals together.
	30 \| The #1 Mistake Moms Make When Trying to Get Back Into Exercise After Birth	24 Mar 2025	00:18:24
Are you eager to get back to working out after having a baby? Before you jump into crunches, planks, or HIIT workouts, there’s one HUGE mistake that could actually be setting you back. In this episode, we’re breaking down the #1 mistake postpartum moms make when returning to exercise, why it happens, and how to safely rebuild strength so you can feel confident and strong without injury or setbacks. What You’ll Learn in This Episode: ✔ Why the pressure to "bounce back" can do more harm than good ✔ The biggest mistake moms make when trying to get fit postpartum ✔ How skipping core and pelvic floor rehab can lead to issues like diastasis recti, prolapse, and back pain ✔ Signs that your body isn’t ready for high-impact exercise ✔ A step-by-step approach to safely regaining strength postpartum ✔ The importance of breathwork, core activation, and progressive strength training 💡 Want expert guidance on postpartum recovery and core strength? Join my Restore Your Core Bootcamp! This program is designed to help moms heal their core and pelvic floor, rebuild strength, and safely return to workouts without pain or setbacks. 👉 Sign up here: https://wellnessbyval.com/bootcamp - if you can’t attend live, you will get the recording and resources emailed to you after the bootcamp! Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas TODAY! ✨ Sign up for the FREE Restore Your Core Bootcamp! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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. Let’s Connect! 💬 Have a question or want to share your experience? DM me on Instagram @wellnessbyval_ or leave a review on Apple Podcasts!
	29 \| Want to Feel Confident in Your Post-Baby Body? How to Overcome Body Image Battles as a New Mom with Brittany Braswell	20 Mar 2025	00:49:34
In today’s episode, we’re diving into a topic that so many moms struggle with—postpartum body image. Whether it’s your first baby or your third, navigating the changes in your body after pregnancy can feel overwhelming, especially when there’s little guidance on what to expect. My guest, Brittany Braswell, MS, RDN, LD, knows this firsthand as a registered dietitian and a mom of three. She shares the common struggles many moms face, the mental and emotional challenges that come with postpartum recovery, and how to shift your perspective toward self-care and healing. If you’ve ever felt like you don’t recognize your own body after birth, this conversation is for you. Let’s get into it! Val Brittany Braswell is a Registered Dietitian, food freedom & body image coach, speaker, and host of Faith-Filled Food Freedom. With a passion for helping Christian women break free from the soul-crushing cycle of food guilt and body shame, she provides Christ-centered coaching that leads to lasting transformation. Her mission? To help women rediscover their God-given worth and experience peace with food and their bodies—no diets, no guilt, just freedom rooted in faith. Whether she's speaking on live or virtual stages, Brittany brings a message of hope and healing, equipping women to ditch diet culture lies and step confidently into the abundant life they were created for. When she's not cheering on her clients, you'll find Brittany savoring small-town life in Alabama with her husband of 11 years, Chris, and their three kiddos. Brittany’s Resources: IG - www.instagram.com/brittanybraswellrd Podcast name - Faith-Filled Food Freedom FREEBIE: The Body Image Cheat Sheet - https://www.brittanybraswellrd.com/bodyimagegift - use code: PODCASTGIFT to get it for FREE! Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ 🎧 If you loved this episode, please subscribe & leave a review—it helps more moms find this podcast!
	28 \| Why Do I Still Look Pregnant? How to Heal Diastasis Recti & Flatten Your Postpartum Belly	17 Mar 2025	00:19:26
Hey there, momma! Welcome back to Strong & Nourished Momma. Today, we’re tackling a question I know so many of you are struggling with… Why do I still look pregnant even months after giving birth? If you’ve ever looked down at your belly and thought, ‘Why won’t this go away? I’m working out, I’m eating well, but I STILL have this pooch’—you are NOT alone. I see so many postpartum moms frustrated by this, and I totally get it. You’re doing everything you think you should be doing—planks, crunches, tons of cardio—but nothing is changing. The truth is, your belly isn’t just about extra weight. There’s something deeper happening here… and it’s called diastasis recti. So, today, I’m going to walk you through exactly what this condition is, why it’s the real reason behind that ‘pregnant’ belly look, and most importantly, how to heal it so you can start feeling strong and confident again. Join the Restore Your Core Bootcamp and save your spot TODAY! It’s a live 45-minute bootcamp that is happening on Wednesday, 4/16 at 12pm MST. If you can’t make it live, still sign up so you can get the recording and resources. I’ll teach you what’s really going on with your core and pelvic floor—and how to start healing the right way so you can feel strong and confident again. Go to http://wellnessbyval.com/bootcamp to save your spot. Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Sign up for the FREE Restore Your Core Bootcamp - http://wellnessbyval.com/bootcamp ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/
	27 \| Postpartum Exercise: When & How to Safely Return to Workouts After Birth	10 Mar 2025	00:25:01
So, you had your baby, and now you’re wondering, “When can I start exercising again?” or “When can I get back to running, lifting, or my favorite workouts?” If you’re asking these questions, you’re not alone! Many moms are eager to regain strength, but rushing back too soon can lead to setbacks. In this episode, I’m breaking down the best approach to postpartum exercise—what to avoid, how to know when you’re ready, and the safest way to rebuild strength after birth. Listen to your body and progress at your own pace Consistency over intensity—small, steady steps lead to real progress! Consider working with a pelvic floor therapist or postpartum fitness specialist Fitness is a journey—give yourself grace! 📢 Join My Free Restore Your Core Bootcamp! Want step-by-step guidance on how to rebuild your core and pelvic floor so you can exercise with confidence? My Restore Your Core Bootcamp is happening April 16 at 12 PM MST, and it’s completely free! 👉 Sign up here: wellnessbyval.com/bootcamp Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ 🎧 If you loved this episode, please subscribe & leave a review—it helps more moms find this podcast!
	34 \| Postpartum Fitness: 3 Powerful Fixes to Rebuild Strength & Energy	10 Apr 2025	00:20:02
Are you struggling to regain strength and energy postpartum? You’re not alone! Many moms feel weak and out of shape after pregnancy, but the good news is—you can rebuild your strength, feel more energized, and regain confidence in your body. In today’s episode, I’m sharing three powerful fixes to help you: ✅ Reconnect with your core & pelvic floor so you can rebuild strength from the inside out ✅ Use functional movements that support daily mom life without draining your energy ✅ Fuel your body with the right nutrition to feel strong, nourished, and energized If you're ready for a step-by-step plan to heal your core and pelvic floor, join my FREE Restore Your Core Bootcamp! This 45-minute session is designed for busy moms who want to rebuild strength the right way—without the guesswork. It’s happening on Wednesday, April 16th at 12pm MST! 🔗 Sign up here: wellnessbyval.com/bootcamp Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	33 \| The Truth About Kegels: Why They’re Not Enough for Healing Your Postpartum Core & Pelvic Floor	07 Apr 2025	00:22:59
Hey, Momma! Have you been told that Kegels are the secret to stopping leaks, strengthening your core, and fixing postpartum pelvic floor issues? Well… the truth is, they’re not enough! In today’s episode, we’re diving into why Kegels alone don’t cut it—and what you actually need to do to strengthen your pelvic floor and core the right way. Many moms think they just need to ‘squeeze and lift’ more often, but if your pelvic floor isn’t working correctly, Kegels might make things worse! In this episode, we will discuss What Kegels are and why they’re recommended The problem with only focusing on Kegels What to do instead And when it’s appropriate to do Kegels If you’re ready for a step-by-step plan to heal, strengthen, and feel confident in your body again, join my Restore Your Core Bootcamp! It’s happening on Wednesday, April 16th at 12pm MST via Zoom—don’t miss out! http://wellnessbyval.com/bootcamp Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas TODAY! ✨ Sign up for the FREE Restore Your Core Bootcamp! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	32 \| How to Reduce Lower Back & Hip Pain by Strengthening Your Core & Pelvic Floor	03 Apr 2025	00:23:35
If you’re struggling with lower back or hip pain postpartum, your core and pelvic floor might be the missing piece! In this episode, we’re diving into why so many postpartum moms experience aches and discomfort, the biggest mistakes that make it worse, and simple, effective exercises to strengthen your core and relieve pain. You’ll walk away with an easy action plan to start today! 🌟 What You’ll Learn in This Episode: ✔️ Why postpartum moms experience lower back and hip pain ✔️ The connection between core weakness, pelvic floor dysfunction, and pain ✔️ Common mistakes that can make the pain worse ✔️ Key exercises to strengthen your core and reduce discomfort ✔️ Daily posture and movement tips for pain relief Imagine feeling strong, supported, and confident in your body again—picking up your little one without back pain, doing workouts without worrying about leaking, and finally seeing real progress in your core strength. That’s exactly what we’re working on inside my free Restore Your Core Boot Camp! If you’re ready to stop guessing and start healing, join me for this live 45-minute session where I’ll walk you through the first steps to rebuilding your core the right way. Grab your spot now at wellnessbyval.com/bootcamp! Stay strong & nourished, Val Resources & Links: ✨Join the FREE Restore Your Core Bootcamp - http://wellnessbyval.com/bootcamp ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	31 \| Postpartum Leaking? How to Stop Peeing Yourself When You Laugh, Sneeze, or Workout	31 Mar 2025	00:22:48
Feeling embarrassed or frustrated because you pee a little when you laugh, sneeze, or jump? You’re NOT alone, but let’s be clear—just because it’s common doesn’t mean it’s normal! The good news? You don’t have to live with it. In this episode, we’re diving into: ✔️ Why postpartum leaking happens and what’s really going on with your body ✔️ What makes it worse ✔️ How to fix it with simple breathing, movement, and strength strategies ✔️ My top tips for stopping leaks so you can feel strong and confident again If you’re ready to take control of your core and pelvic floor, this episode is a must-listen! Join the Restore Your Core Bootcamp and save your spot TODAY! It’s a live 45-minute bootcamp that is happening on Wednesday, 4/16 at 12pm (noon) MST. If you can’t make it live, still sign up to get the recording and resources. I’ll teach you what’s going on with your core and pelvic floor—and how to start healing the right way so you can feel strong and confident again. Go to http://wellnessbyval.com/bootcamp to save your spot. Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas TODAY! ✨ Sign up for the FREE Restore Your Core Bootcamp! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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. 🎧 Loved this episode? Don’t forget to subscribe, leave a review, and share it with a mom friend who needs it!
	40 \| How I Lost Fat & Gained Lean Muscle Postpartum: 3 Proven Tips for Moms to Get Strong	21 Apr 2025	00:31:47
In this episode, I’m sharing my personal journey of losing fat and gaining muscle after having a baby, along with the three proven tips that helped me get stronger, feel more energized, and transform my body postpartum. If you’ve been struggling with finding the right approach to fitness after baby, this episode is for you! I’ll cover: ✅ How protein and balanced nutrition support postpartum fat loss and muscle gain ✅ The importance of strength training and core-safe exercises ✅ Why quality sleep, stress management, and daily movement are key to building strength ✅ Simple, actionable tips for moms to get started today 🎙️ Ready to feel strong, confident, and in control of your body again? Join the Restore and Rebuild Core and Pelvic Floor program — designed for moms who are done dealing with leaks, weakness, and uncertainty in their postpartum bodies. This guided group coaching experience will help you reconnect with your core, support your pelvic floor, and rebuild strength safely and effectively. 👉 Enroll now at wellnessbyval.com/program Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! 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! 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	39 \| Real Results: How This Mom Transformed Her Core & Pelvic Floor Postpartum with Meg Olona	18 Apr 2025	00:14:18
Have you been feeling frustrated with your postpartum recovery? Maybe your core still feels weak, you’re struggling with leaks when you sneeze or work out, or you just don’t feel like yourself in your body anymore. You are NOT alone! In today’s episode, you’ll hear from a real mom who followed my Restore & Rebuild Core and Pelvic Floor program and saw amazing results. She shares: ✅ Where she started and the struggles she faced before joining the program ✅ What made the biggest difference in her core and pelvic floor recovery ✅ The results she achieved and how she feels now ✅ Her advice for moms who are feeling stuck in their postpartum recovery If you’ve been wondering whether you can really heal your core and feel strong again, this episode is for you! 💡 Join the Restore & Rebuild Core and Pelvic Floor Program! Doors are open now—don’t wait to start your journey to strength, confidence, and full-body recovery. 🔗 Sign up here: wellnessbyval.com/program - bonuses EXPIRE Monday, 4/21/25 at 11:59pm MST What You Get When You Sign Up From 4/18/25 to 4/21/25: ✨$50 OFF enrollment ✨ A FREE 30 minute nutrition coaching session with Val ✨ Done-For-Your Fuel Your Recovery Food Plan Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! 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! 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	38 \| From Dream Delivery to Strong Core: One Mom’s Postpartum Transformation with Hannah Rushing	17 Apr 2025	00:08:16
In this short but powerful episode, you’ll hear from Hannah Rushing, a real mom who completed the Restore & Rebuild Core and Pelvic Floor program while she was 23 weeks pregnant. Hannah shares how the program helped her throughout her pregnancy, during labor and delivery and fully heal her core and pelvic floor! She was able to gain back her strength and feel more confident in her body than ever before. Whether you're struggling with leaking, core weakness, or just feeling disconnected from your body after birth—this story will remind you that healing is possible. What You’ll Hear: ✨ How Hannah found the right support after baby 💪 What changes she experienced during the 6-week program ❤️ Why she says her recovery was “everything she hoped for” 👣 The simple steps she followed to get strong again postpartum Ready to heal your core and feel strong again too? Join the Restore & Rebuild Core and Pelvic Floor Program today and start your transformation! But HURRY! Bonuses expire on Monday, 4/21/25 at 11:59pm MST!! 👉 https://wellnessbyval.com/program Let’s get you back to feeling strong, confident, and connected to your body again. You deserve it. Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! 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! 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	37 \| The Exact Plan to Rebuild Your Core & Pelvic Floor After Pregnancy	16 Apr 2025	00:12:35
Still leaking, dealing with back pain, or feeling like your core just isn’t the same since having a baby? You’re not alone—and there’s a way to actually fix it. In this episode, I walk you through the exact postpartum plan I use to help moms heal their core and pelvic floor safely and effectively—without long workouts, confusing advice, or random internet exercises. What You’ll Learn: The 3-phase plan to rebuild your body after baby A peek inside my Restore & Rebuild 6-Week Group Coaching Program How to finally feel strong, supported, and confident again ✨ Ready to feel strong, supported, and confident in your body again? If you’re tired of guessing what’s safe postpartum, dealing with leaking, or just not feeling like yourself—my Restore & Rebuild: Core & Pelvic Floor Program was made for you. In just 6 weeks, I’ll walk you through everything you need to heal your core, support your pelvic floor, and rebuild strength from the inside out—with short, doable workouts and real support. No pressure, no fluff—just a plan that works for your body and busy life. 🎉 JOIN HERE + CLAIM YOUR BONUSES before Monday, 4/21 11:59pm MST 👉 http://wellnessbyval.com/program You don’t have to do this alone. I’ve got you, momma. 💛 Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! 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! 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	36 \| Losing Baby Weight or Gaining Strength? How to Prioritize Your Postpartum Fitness Goals	15 Apr 2025	00:16:56
After having a baby, it’s common to feel pressure to “bounce back”—but what should your fitness focus really be? In this episode, we’re breaking down the difference between fat loss and strength goals postpartum, and how to choose the right path for you based on your healing, energy levels, and lifestyle. Whether you’re eager to lose the baby weight, build muscle, or just feel like yourself again, you’ll walk away with clarity on how to set realistic goals and create a plan that works with your body, not against it. In this episode, you’ll learn: Why strength often needs to come before fat loss postpartum What to focus on during the early vs. later postpartum months How to set realistic, sustainable fitness goals as a busy mom What the scale doesn’t tell you—and why muscle matters How to know when it’s the right time to pursue weight loss 💪🏽 If you're ready for a step-by-step plan to heal your core and pelvic floor, join my FREE Restore Your Core Bootcamp! This 45-minute session is designed for busy moms who want to rebuild strength the right way—without the guesswork. It’s happening on Wednesday, April 16th at 12pm MST! 🔗 Sign up here: wellnessbyval.com/bootcamp Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! 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! 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	35 \| Pelvic Organ Prolapse After Birth: What Every Mom Needs to Know & How to Heal Naturally	14 Apr 2025	00:24:51
If you’ve ever felt like something wasn’t quite right with your pelvic floor after having a baby, this episode is a must-listen. Pelvic organ prolapse (POP) is a condition that affects many moms, yet it’s often overlooked or dismissed. In today’s episode, we’re shedding light on: ✅ What pelvic organ prolapse is and why it happens postpartum ✅ The common signs and symptoms most moms miss ✅ How to heal naturally—without fear or misinformation ✅ The best (and worst) exercises for prolapse recovery 💪🏽 If you're ready for a step-by-step plan to heal your core and pelvic floor, join my FREE Restore Your Core Bootcamp! This 45-minute session is designed for busy moms who want to rebuild strength the right way—without the guesswork. It’s happening on Wednesday, April 16th at 12pm MST! 🔗 Sign up here: wellnessbyval.com/bootcamp Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! 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! 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	46 \| Busy Mom? Here’s How to Stay on Track with Your Health This Summer	26 May 2025	00:16:34
If your summer is already feeling like a whirlwind of snacks, sunscreen, and nonstop schedules—you’re not alone. In today’s episode, we’re diving into how to stay consistent with your health goals this summer without burnout, guilt, or rigid routines. Whether you’re road-tripping with the kids, juggling camp drop-offs, or just trying to keep everyone fed and semi-sane—this episode gives you the mindset and strategies you need to take care of yourself, too. You’ll learn: ✅ Why it’s normal to feel off-track when summer routines shift ✅ The #1 mindset shift that helps you ditch “all or nothing” thinking ✅ 3 realistic strategies to support your health goals this summer (no crazy plans or meal overhauls required!) ✅ How to give yourself grace while still staying grounded 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.
	45 \| Traveling Soon? 4 Easy Nutrition Tips for Moms on the Go	25 May 2025	00:20:45
Download Your Free Travel Nutrition Checklist: https://wellnessbyval.kit.com/travel (Includes snack lists, meal guides, supplement reminders, and mindset tips all in one PDF!) Are you about to hit the road or catch a flight and worried your eating habits will go out the window? In this quick episode, I share four practical, no-stress nutrition strategies designed for busy moms who want to feel energized, avoid hanger, and still enjoy their trip—without obsessing or overpacking. Learn how to anchor meals, pack smart snacks, stay hydrated, and leverage your favorite supplements so you return home feeling strong and nourished, not bloated or burnt out. Stay strong & nourished, Val 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 If you’ve ever felt confused about your menstrual cycle, postpartum hormones, or energy fluctuations — you’re not alone. 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.
	44 \| How to Lose Weight and Feel Good This Summer—Without Dieting or Burning Out	19 May 2025	00:24:32
Let’s be honest—summer brings pressure to look a certain way. But you don’t have to crash diet or exhaust yourself with intense workouts to feel good in your body. In this episode, I’m sharing 3 key habits that help busy moms lose weight in a way that’s realistic, sustainable, and rooted in feeling strong and energized. We’ll talk about nutrition, movement, mindset, and how to stay consistent through the chaos of mom life. In This Episode, You’ll Learn: 🌞 Why restrictive diets don’t work for long-term results 🥗 What to focus on nutritionally instead of counting every calorie 💪 How to incorporate movement that fits your season of life 🧠 The mindset shift that helps you stop starting over 👙 How to feel good in your body—without chasing perfection 🎉 Don’t forget to join the 21-Day Summer Reset Challenge! We start Monday, 6/2/2025! Join now and save $100! You’ll get: ✅ 9 efficient, home-friendly workouts ✅ 30+ energizing recipes for quick meals ✅ Supplement guidance to support your goals ✅ Weekly tools and missions for momentum Join now and let this be the summer you feel strong, nourished, and energized—without the burnout. 👉 wellnessbyval.com/summer Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Nutrition & Wellness Coaching Session for Busy Moms with Val! https://wellnessbyval.com/nutrition ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	43 \| Mood-Boosting Foods for Moms: How Nutrition Supports Mental Health	12 May 2025	00:21:48
May is Mental Health Awareness Month — and May 7 was World Maternal Mental Health Day — but really, every day is a good day to support your mental, emotional, and physical well-being as a mom. In this episode, we’re talking about how the food you eat can impact your mood, energy, and emotional health. I’m sharing some science-backed insight (without getting too nerdy!) and simple tips to help you feel more like YOU again — no perfection required. Mood swings and mental fog are common in motherhood, but that doesn’t mean you have to just live with them. You’ll learn: 🔹 How nutrition impacts mood and mental clarity 🔹 Why blood sugar and inflammation matter more than you think 🔹 5 mood-boosting nutrients moms often miss — and how to get them 🔹 Real-life meal and snack ideas to support your mental health 🔹 A mindset shift to help you nourish your body without guilt or extremes ✨ Ready to take action? ➡️ Join the 21-Day Summer Reset Challenge kicking off Monday, June 2nd: wellnessbyval.com/summer This challenge helps you reset your body, mind, and mood with simple meals, realistic workouts, and support that actually fits mom life. 💬 Want more personalized support? Book your 1:1 Nutrition & Wellness Coaching for Busy Moms Session here: wellnessbyval.com/nutrition We’ll work together to create a plan that supports your physical and mental health — so you can feel stronger, calmer, and more energized every day. Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	42 \| Postpartum Fatigue Explained: 3 Hidden Energy Drains Moms Face	05 May 2025	00:20:47
You finally get a full night’s sleep… and still wake up feeling exhausted. Sound familiar? 😴 In today’s episode, I’m sharing 3 sneaky but super common reasons why you’re still so tired—even when your baby is sleeping and you’re technically “resting.” These are the energy drains most moms never get warned about after birth, but they make all the difference. Whether you’re 3 months or 3 years postpartum, these hidden energy drains could be the missing piece in your recovery and well-being. I’ll also share simple, actionable tips to help you support your energy—without adding more to your already full plate. If you want your energy back but aren’t sure where to start—this episode is for you. Let’s fix the fatigue together 💛 In This Episode, You’ll Learn: Why your morning coffee and skipped meals might be making you more tired The hidden nutrient gaps that can drain your energy (even months or years postpartum!) Why doing “all the things” may actually be backfiring on your healing Easy, realistic strategies to help you start feeling better—without the burnout Mentioned in this Episode: Get a FREE LMNT Electrolyte Pack with your first purchase - http://elementallabs.refr.cc/default/u/vwarner Get your protein powder, essential amino acids, creatine and more from Kion! Use code WELLNESSBYVAL at checkout to get 10% off orders and 20% off subscriptions - https://glnk.io/j6vy/wellnessbyval ✨ Ready for More Support? If you’re nodding along like, “This is me…” → Let’s work together 1:1 in a Balanced Nutrition Coaching Session. In just 60 minutes, we’ll assess what’s draining your energy and create a personalized, mom-friendly plan that supports healing, hormone health, and realistic nourishment. 👉 https://wellnessbyval.com/nutrition ☀️ Want to Reset Your Nutrition with Me This Summer? Join the 21-Day Summer Reset Challenge—a fun, low-pressure way to clean up your nutrition, boost energy, and feel more like you again. With daily accountability, simple actions, and no crash diets—we’ll build momentum for a strong, energized summer. 🌿 Starts Monday, June 2nd → https://wellnessbyval.kit.com/summer Want a fun, doable way to reset your habits this summer? Join the 21-Day Summer Reset Challenge—designed to help busy moms clean up their nutrition, boost energy, and feel amazing with simple daily actions. 🌞 Starts Monday, June 2nd! 👉 https://wellnessbyval.kit.com/summer 💛 You deserve to feel good again—not just survive motherhood. Stay strong & nourished, Val Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a 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.
	41 \| Balancing Mom Hormones: Manage Stress, Emotions & Boost Energy Naturally	28 Apr 2025	00:42:36
In this powerful conversation, I sit down with Ashley Rocha, a hormone wellness educator and mom of two, to explore the real hormonal shifts moms experience and how to support them naturally. In this episode, we talk about: Ashley’s journey from burnout to herbal healing How to understand where you are in your hormonal journey (postpartum, PMS, or perimenopause) The truth about mom rage—what’s really happening and how to handle it in the moment Natural ways to regulate stress and emotions (without overhauling your life) The power of herbs and functional mushrooms for hormone support Simple, doable ways to boost energy and feel more balanced—starting today Whether you're a brand-new mom or years into the journey, this episode will give you practical tools and empowering insight to help you feel like yourself again. 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.
	51 \| Healing Your Core & Losing the Mommy Tummy After Birth with Dr. Jena Bradley, DPT	26 Jun 2025	00:35:55
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 You’ve probably heard that “just do some Kegels” or “crunches will fix it” when it comes to healing your core postpartum — but those old-school tips are missing some very important pieces. In today’s episode, I’m joined by Dr. Jena Bradley, physical therapist, mom of four, and founder of Live Core Strong. We’re diving deep into postpartum fitness, core healing, and what it really takes to feel strong and confident in your body again — no matter how long it’s been since you had your baby. We talk about: ✅ The biggest misconceptions about postpartum workouts ✅ What causes the “mom pooch” and how to actually heal it ✅ How core and pelvic floor healing changes after a C-section ✅ What to do if you're short on time but want to feel stronger ✅ How to know you're ready to return to exercise after birth ✅ Simple fitness tips you can start today (even with a newborn!) Dr. Jena also shares her favorite advice for staying consistent, building a routine that works with motherhood, and taking the first step back into movement — even if you’re feeling overwhelmed or stuck. How to Connect with Jena: Listen to Dr. Jena's podcast, The Fit Postpartum Mom Visit Jena’s Blog: Live Core Strong https://livecorestrong.com Watch the Free Workshop: Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises in Less than 2 Minutes A Day https://livecorestrong.com/class 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.
	50 \| 3 Nutrition Shifts That Helped Me Feel Stronger & More Energized Postpartum	23 Jun 2025	00:17:40
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 Feeling depleted after baby — even though you’re “doing everything right”? In today’s episode, I’m sharing the 3 postpartum nutrition shifts that helped me go from tired, under-fueled, and foggy… to feeling strong, energized, and like me again. Because postpartum isn’t just about bouncing back — it’s about rebuilding. And nourishing your body well can change everything. In this episode, we cover: What I used to believe about postpartum nutrition vs. what I know now The 3 biggest shifts I made that truly helped: Protein First — why it matters and how to fit it in Balance Over Perfection — getting off the all-or-nothing train Plant Foods with Purpose — variety, fiber, and antioxidants that support healing My go-to snack and meal ideas that are simple and mom-friendly A few supplements that supported my recovery (and why the right ones matter) If you're trying to understand your hormones postpartum or prep your body for future pregnancy, let me tell you about a tool I love: Mira. Mira is a science-backed at-home hormone tracker that gives you actual lab-grade insight into your cycle — whether you're TTC or simply want to understand your body better. Check it out and learn more at 👉 wellnessbyval.com/mira 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.
	49 \| Why Your Core Still Feels Weak (Even if You’re Working Out)	16 Jun 2025	00:17:31
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 Imagine trying to build a house on a cracked foundation. No matter how pretty or strong it looks on the outside — over time, things begin to break down. That’s exactly what happens when you jump back into exercise postpartum without healing your core and pelvic floor first. In this episode, I’m pulling back the curtain on what most postpartum workouts miss — and how to truly rebuild your core from the inside out. We’re talking about the real reasons you feel weak, tired, or like your body just isn’t “bouncing back” (hint: it’s not just about sleep or crunches). 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.

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