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Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartu
Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartu
This podcast is for postpartum moms who want to lose baby weight, heal their core and pelvic floor, and boost their energy. Hosted by Val Warner, a registered dietitian and postpartum fitness coach, it offers practical advice on nutrition, safe workouts, and healthy habits that fit into mom life. The show covers topics like diastasis recti repair, meal prep, and overcoming fatigue without rigid diets or exhausting routines.
Episodes
106 | You Don't Need More Willpower. You Need This Instead!
How many times have you told yourself you just need more willpower? More discipline. More motivation. More of something you feel like everyone else has — and you just don't.
What if willpower was never the answer?
In this episode Val introduces The Willpower Trap — the all-or-nothing cycle that keeps so many moms stuck — and breaks down what actually creates lasting change: guidelines, curiosity,
105 | 3 Nutrition Non-Negotiables for Every Busy Mom
What if eating well as a busy mom didn't require a complicated meal plan, a new diet, or hours of Sunday meal prep? What if it came down to just three things — done consistently — no matter what phase of life you're in?
In this episode Val Warner, board-certified sports dietitian and postpartum nutrition expert, shares the three nutrition non-negotiables she has used through every phase of her own
104 | Stop Jumping Back Into Workouts Postpartum — Do This First
Your doctor cleared you at 6 weeks. So why does your body still feel so off?
Here's the truth nobody tells you: being cleared for exercise and being READY to exercise are two completely different things. And jumping back in before your foundation is in place is one of the most common reasons postpartum moms end up dealing with leaking, back pain, and a core that feels completely disconnected — mon
103 | 5 Reasons Your Body is Still Inflamed Postpartum — And What to Do About It
You're exhausted. Your joints ache. You feel puffy. Your digestion is off. And everyone keeps telling you this is just part of being a mom.
But what if your body has been trying to tell you something — and it has a name?
In this episode, Val breaks down the 5 real reasons your body is still inflamed postpartum — and exactly what to eat to start turning it around. This one connects a lot of dots.
I
102 | Postpartum Body Image Nobody Talks About: Clothes, Comparison & the Mental Load of Living in This Body
Your clothes fit weird. You're doing everything right — eating well, showing up to workouts — and your body still doesn't feel like yours. And watching other moms seem to "bounce back" while you're still waiting? That comparison spiral is real, and it's exhausting.
In this episode, Val gets real about postpartum body image — the clothes, the belly, the comparison trap, and the mental load of livin
101 | How to Build a Workout Routine That Actually Sticks: The Minimum Effective Dose for Busy Mommas
If your workout routine keeps falling apart, it's not a you problem — it's a plan problem. In this episode, Val shares her own real week of workouts (spoiler: nothing went according to plan and it was still a great week), breaks down the brand new 2026 ACSM resistance training guidelines, and gives you the exact framework to build a routine that actually fits your life — not your ideal life. Your
100 | Sleep, Cortisol & Fat Loss: Why Postpartum Moms Can't Out-Train a Stressed Nervous System
We made it to 100 episodes — and we're celebrating with one of the most important conversations this show has ever had.
If you've been doing the workouts, eating well, trying to stay consistent — and you're still exhausted, still stuck, still wondering why your body isn't responding — this episode is going to change the way you understand what's happening inside you.
Today we're breaking down:
Wh
99 | A Letter to the Momma Who Keeps Putting Herself Last
You are not lazy. You are not failing. You are depleted — and there is a massive difference.
In episode 99, Val reads a letter to the mom who keeps putting herself last. The one skipping meals, running on cortisol, and wondering why nothing ever sticks. This episode is less protocol and more permission slip — and sometimes that's exactly what we need most.
In this episode:
Why "I'll start when th
98 | What I Actually Eat in a Week as a Working Momma, Dietitian & Hybrid Athlete (Real & Unfiltered)
Ever wonder what a functional sports dietitian actually eats in a real week — not the perfect Instagram version, but the real one? This is that episode.
In this episode, Val Warner pulls back the curtain on her real food week — as a working momma, board certified sports dietitian, hybrid athlete, and someone currently navigating pre-conception nutrition. She shares her pre-workout routine, her bre
97 | Picky Eating, Breastfeeding & Toddler Nutrition: What Moms Need to Know with Dr. Liz Daniels, DO, RD
Is mealtime a battle in your house? Are you second-guessing your nutrition while breastfeeding or wondering if your picky toddler is actually getting enough? This episode is going to be your new best friend.
Sports dietitian and postpartum wellness expert Val Warner sits down with Dr. Liz Daniels — a board-certified pediatrician AND registered dietitian — for a judgment-free, practical conversatio
96 | Gut Health & the Momma Microbiome: What Actually Works (And What's Just Hype)
Is your gut the missing piece of your postpartum recovery? If you have been dealing with bloating after meals, irregular digestion, postpartum anxiety, or weight that just will not budge despite doing everything right — this episode is going to connect some serious dots for you.
In this episode sports dietitian, functional medicine practitioner, and postpartum wellness expert Val Warner breaks dow
95 | The 4 Nutrient Deficiencies Stealing Your Energy as a Momma: Iron, B12, Folate & Vitamin D
Still exhausted even after your labs came back "normal"? You are not imagining it — and this episode is going to explain exactly why.
In part two of our mom fatigue series, sports dietitian, functional medicine practitioner, strength coach, and postpartum wellness expert Val Warner breaks down the four nutrient deficiencies she sees most commonly in postpartum and busy mommas — iron and ferritin,
94 | Why You're Always Tired as a Mom: 4 Root Causes of Fatigue That Have Nothing to Do With Sleep
Are you exhausted no matter how much sleep you get? You're not imagining it, and it's not your fault.
If you're a postpartum mom, busy working momma, or an active woman who is doing all the things and still running on empty, this episode is for you. Sports dietitian, strength coach, and postpartum wellness expert, Val Warner, breaks down the 4 root causes of mom fatigue that most doctors complete
93 | Fertility, Pregnancy & Postpartum Nutrition: What Moms Are Missing with Lily Nichols, RDN, CDE
Are you eating “healthy” but still feeling unsure if you’re getting what your body actually needs during fertility, pregnancy, or postpartum?
In this episode of the Strong & Nourished Momma Podcast, I sit down with Lily Nichols to break down what most women are missing when it comes to nutrition during these critical stages.
We talk about nutrient gaps, blood sugar balance, postpartum depletio
92 | Why Your Core Still Feels Weak Postpartum (Even If You’re Working Out)
If you’ve been working out, eating better, and still not seeing results in your core — you’re not alone.
Many postpartum moms feel frustrated when their body doesn’t respond the way they expect, especially when they’re putting in the effort.
In this episode, sports dietitian, strength coach, and mom Val Warner breaks down one of the most overlooked reasons why: your core and pelvic floor foundatio
91 | Fueling for Exercise as a Busy Mom: What to Eat for Strength, Energy & Recovery
Many moms are working hard in their workouts but still feeling exhausted, constantly hungry, or struggling to recover.
In many cases, the problem isn’t lack of motivation or discipline — it’s not fueling the body enough to support exercise.
In this episode, sports dietitian, strength coach, and mom Val Warner breaks down how busy moms can fuel their workouts for better energy, stronger performance
90 | Bone Health for Moms: Why Bone Density Starts Declining in Your 30s & How to Protect It
Most women think bone health is something to worry about later in life — but the truth is, bone density peaks in your 20s and begins to decline in your 30s.
In this episode, sports dietitian and strength coach Val Warner breaks down how nutrition, strength training, and energy intake impact bone health for moms.
If you’re strength training, navigating postpartum recovery, breastfeeding, or simply
89 | Meal Planning for Busy Schedules: How to Eat Well Without Living in the Kitchen
Feeling overwhelmed by meal planning?
If you’re tired of staring into the fridge at 5pm, Googling recipes you’ll never make, or starting over every Monday, this episode is for you.
In this episode of the Strong & Nourished Momma Podcast, we’re breaking down how to meal plan as a busy mom — without spending hours in the kitchen or following complicated meal prep systems.
Because eating well isn
88 | Carbs Are Not the Enemy: How Busy Moms Should Actually Use Carbohydrates for Energy, Hormones & Strength
Ready to stop blaming carbs for your energy crashes and stalled fat loss?
If you’ve ever tried cutting bread, skipping rice, or avoiding fruit just to feel exhausted, hungry, and frustrated — this episode is going to feel like a deep exhale.
Inside the Strong, Nourished & Energized Mom Method, we work through how to fuel your body in a way that supports strength, hormones, and sustainable fat
87 | The Truth About Breastfeeding, Nutrition & Postpartum Weight Loss with Brooke Miller, RD, CLC
Trying to lose weight while breastfeeding can feel confusing — and often stressful. Many moms feel stuck between wanting to feel like themselves again and worrying about how nutrition or dieting might impact their milk supply.
In this episode of the Strong & Nourished Momma Podcast, Val interviews registered dietitian and lactation counselor Brooke Miller about realistic postpartum nutrition,
86 | How to Support Your Hormones & Menstrual Cycle Without Overhauling Your Workouts or Diet
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 by hormone advice on social media or wondered if you need to “cycle sync” your workouts and meals to support yo
85 | Understanding Your Menstrual Cycle: Hormones, Energy & What Every Mom Should Know
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.
In this episode of
84 | Creatine: The Missing Ingredient in Women’s Health with Diana Nguyen, MS, RDN, CSSD, CSCS
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
Creatine isn’t just for bodybuilders — and in this episode, we’re breaking down what moms actually need to know about this powerful supplement.
In this episode of the
83 | Why Strength Isn’t Built in the Gym Alone: What Busy Moms Are Missing
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’re a mom who works out consistently but still feels weak, unstable, or stuck, this episode will change how you think about strength.
82 | Consistency Over Perfection: How Busy Moms Can Build Healthy Habits That Last
👉🏽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 like you “can’t stay consistent” with healthy habits, this episode is your reminder that the problem isn’t you — it’s the plan.
In this episode
81 | Exercise Snacks for Busy Moms: How Short Bouts of Movement Build Strength, Energy & Function
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 episode of the Strong & Nourished Momma Podcast, we’re diving into exercise snacks — short, intentional bouts of movement you can
80 | Feeling Stuck with Postpartum Weight Loss? The 5 Foundations That Actually Drive Results
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 episode, I’m breaking down five foundational areas that actually drive results postpartum — without dieting, extremes, or burning yo
79 | Why You Feel So Stressed & Overwhelmed as a Mom And How to Calm Your Nervous System
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 constantly on edge, exhausted, or overwhelmed as a mom isn’t a personal failure — it’s a nervous system response. In this episode, we’
78 | Quick Workouts That Actually Work: Simple Strength Routines for Busy Moms
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
Finding time to work out as a mom can feel IMPOSSIBLE! But what if I told you that short, structured workouts can be more effective than the h
77 | Magnesium for Moms: The Secret Mineral for Better Sleep, Less Stress & More Energy
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’re a busy mom who feels tired, wired, stressed, or constantly running on empty… this episode is going to feel like a deep breath.
In t
76 | How to Enjoy Holiday Treats Without Guilt: Mindful Eating Tips for Postpartum Moms
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 the holidays always bring up guilt around food… this episode is going to feel like a deep breath.
In this episode, we’re talking about how
75 | The One Thing Every Mom Needs to Focus on This Holiday Season
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
So many moms head into the holidays already running on empty — juggling schedules, family expectations, travel, and traditions… all while tryi
74 | Postpartum Workout Tips: How to Begin Strength Training as a Busy Mom
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
Strength training postpartum doesn’t have to feel overwhelming, confusing, or reserved for moms who “have more time.” In this episode, we’re b
73 | Top Podcast Episodes of the Year + A Special Thank You to YOU, Momma
Today is a special bonus episode — because we are celebrating one whole year together. 🎉
In this episode, I’m sharing the top 5 episodes YOU loved most this year, plus the countries tuning in — and we’re celebrating YOU.
Resources & Links:
✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource!
✨ Follow Val on Instagram for nutrition tips, workouts, and mor
72 | Beyond Dieting: Simple Nutrition Shifts to Feel Strong, Nourished & Energized
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
Tired of the rules, guilt, and all-or-nothing cycles that come with dieting? In this week’s episode, Val Warner, shares four realistic nutriti
71 | Still Exhausted Even Years After Having Your Baby? Here’s What Your Sleep, Stress & Hormones Are Telling You
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’re still dragging yourself through the day months—or even years—after giving birth, you’re not alone. Postpartum fatigue isn’t just a “
70 | 3 Reasons You’re Not Losing Weight Postpartum (Even If You’re Doing Everything Right)
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 eating clean, squeezing in workouts, and still not losing weight postpartum? You’re not alone—and you’re not failing. Postpartum weigh
69 | The Keystone Habit That Changes Everything: How Fitness Fuels Motherhood with Lindsey Bomgren, CPT
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
What if fitness wasn’t just about “getting your body back”—but the keystone habit that fuels your energy, confidence, and everyday mom life?
I
68 | The Gut-Weight Connection: How Gut Health Impacts Postpartum Fat Loss
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
Gut health is everywhere these days—it’s become a total buzzword. But what does it really mean for postpartum moms trying to lose weight, feel
67 | Tracking Progress Beyond the Scale: 7 Ways Moms Can Measure Success Postpartum
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
Have you ever stepped on the scale, felt discouraged by the number, and thought, “What’s the point?” You’re not alone, Mama. But here’s the tr
66 | Macros for Moms: How Protein, Fat & Carbs Fuel Fat Loss, Energy & Hormone Health
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
Should postpartum moms be counting macros? Or is there a simpler way to fuel your body without obsessing over numbers?
In this episode of the
65 | Strength Training for Moms: Realistic Fat Loss & Confidence Strategies with Rachel DeSonier, MS, RD, LD, CPT
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
What’s the best way for moms to lose fat, feel strong, and build confidence—without spending hours in the gym or obsessing over diets? Strengt
64 | Postpartum Food Cravings Explained: What Your Body is Really Telling You
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 find yourself craving chocolate at night or salty snacks in the afternoon—and wondering if it’s just lack of willpower? Here’s the trut
63 | Fasted Cardio for Postpartum Moms: Do You Really Need It to Reach Your Goals?
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
Should you be doing cardio on an empty stomach to burn more fat? Fasted cardio is one of those fitness trends that sounds promising—but is it
62 | Meal Planning for Busy Postpartum Moms: A Simple 3-Step System Without the Overwhelm
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
Does meal planning feel overwhelming? As a busy mom, it can be hard to figure out what’s for dinner—especially when you’re juggling kids, work
61 | 5 Daily Habits to Boost Energy, Lose Weight & Build Strength Postpartum
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
Want to lose weight after pregnancy, get strong again, and feel energized — without fad diets or endless cardio? In this episode of the Strong
60 | Pelvic Floor Physical Therapy: What It Is & Why Every Mom Deserves It with Dr. Genevieve Richter, PT, DPT
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 experienced leaking when you sneeze, pain with intimacy, feelings of heaviness “down there,” or just not feeling like yourself
59 | Power Snacks for Moms: Quick, Energizing Snacks to Boost Energy & Balance Blood Sugar Postpartum
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
Get your FREE Protein-Packed Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide
Snacks aren’t just a nice-to-have — they’re a must
58 | How Much Protein Do You Really Need Postpartum? A Simple Guide for Healing, Strength & Fat Loss
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
Get your FREE Protein-Pack Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide
If you’ve been feeling depleted, stuck, or like your
57 | Breastfeeding Support & Redefining Success: Real Talk on Human Milk, Pumping, and Weaning with Natalie Swart, IBCLC
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 honor of World Breastfeeding Week (8/1-8/7 2025), we’re bringing you a special bonus episode with Natalie Swart, BS, IBCLC, CLE, LCP — a la
56 | From Exhausted to Energized: 3 Keys Every Mom Needs to Know About Postpartum Recovery
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 today’s episode, I’m sharing 3 key shifts every postpartum mom needs to know to go from feeling exhausted to energized. If you’re tired of
55 | Tiny Daily Habits That Help Postpartum Moms Heal, Build Strength & Stay Consistent
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 today’s episode, we’re talking about how tiny daily habits can be a game-changer when it comes to healing, building strength, and staying c
54 | How to Safely Start Exercising Again Postpartum — Without Wrecking Your Core or Hormones
Returning to exercise postpartum can feel overwhelming. But with the right approach, you can safely rebuild strength, improve your cardio, and balance your hormones—without putting your body at risk.
In this episode, I share key tips for easing back into exercise postpartum, including the importance of starting slow, focusing on core and pelvic floor recovery, and balancing exercise with self-com
53 | Choosing the Best Prenatal & Postpartum Supplements: What I Actually Take and Why
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
Not all supplements are created equal — and the one you’re taking might not be giving you what you actually need.
A client came to me during
52 | The Hidden Signs Your Body’s Asking for More Support
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’re going through the motions, checking the boxes, and still feel… off. You’re not broken — your body’s just trying to tell you something
51 | Healing Your Core & Losing the Mommy Tummy After Birth with Dr. Jena Bradley, DPT
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-sch
50 | 3 Nutrition Shifts That Helped Me Feel Stronger & More Energized Postpartum
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
49 | Why Your Core Still Feels Weak (Even if You’re Working Out)
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
48 | Are You Eating Enough? The Hidden Reason Moms Feel Exhausted & Can’t Lose Weight
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 constantly exhausted — no matter how much coffee you drink or how early you go to bed? Are you doing “everything right” when it come
47 | Healthy Summer Habits for Moms: Quick Meals, More Energy, Simple Routines
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 today’s episode, I’m diving into three simple, healthy habits to help you feel strong, nourished, and energized all summer long.
You’ll h
46 | Busy Mom? Here’s How to Stay on Track with Your Health This Summer
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 mi
45 | Traveling Soon? 4 Easy Nutrition Tips for Moms on the Go
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 ene
44 | How to Lose Weight and Feel Good This Summer—Without Dieting or Burning Out
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 t
43 | Mood-Boosting Foods for Moms: How Nutrition Supports Mental Health
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 yo
42 | Postpartum Fatigue Explained: 3 Hidden Energy Drains Moms Face
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 po
41 | Balancing Mom Hormones: Manage Stress, Emotions & Boost Energy Naturally
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 re
40 | How I Lost Fat & Gained Lean Muscle Postpartum: 3 Proven Tips for Moms to Get Strong
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
39 | Real Results: How This Mom Transformed Her Core & Pelvic Floor Postpartum with Meg Olona
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 s
38 | From Dream Delivery to Strong Core: One Mom’s Postpartum Transformation with Hannah Rushing
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 ev
37 | The Exact Plan to Rebuild Your Core & Pelvic Floor After Pregnancy
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-pha
36 | Losing Baby Weight or Gaining Strength? How to Prioritize Your Postpartum Fitness Goals
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 agai
35 | Pelvic Organ Prolapse After Birth: What Every Mom Needs to Know & How to Heal Naturally
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 t
34 | Postpartum Fitness: 3 Powerful Fixes to Rebuild Strength & Energy
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
33 | The Truth About Kegels: Why They’re Not Enough for Healing Your Postpartum Core & Pelvic Floor
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’ m
32 | How to Reduce Lower Back & Hip Pain by Strengthening Your Core & Pelvic Floor
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
31 | Postpartum Leaking? How to Stop Peeing Yourself When You Laugh, Sneeze, or Workout
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 breathi
30 | The #1 Mistake Moms Make When Trying to Get Back Into Exercise After Birth
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 se
29 | Want to Feel Confident in Your Post-Baby Body? How to Overcome Body Image Battles as a New Mom with Brittany Braswell
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 share
28 | Why Do I Still Look Pregnant? How to Heal Diastasis Recti & Flatten Your Postpartum Belly
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 frustr
27 | Postpartum Exercise: When & How to Safely Return to Workouts After Birth
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 k
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