Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits (Val Warner | Registered Dietitian, Postpartum Fitness Coach)
Explorez tous les épisodes de Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits
| Date | Titre | Durée | |
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| 13 Jan 2025 | 15 | 6 Key Things You Need to Know to Keep Your Milk Supply Strong as a Breastfeeding Mom | 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:
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!
Here are my affiliates - brands I use and love! Shop Kion with Val - use code WELLNESSBYVAL Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10) | |||
| 06 Jan 2025 | 13 | High Protein Breakfast Ideas to Kickstart Your Day & Boost Your Energy Without a Sugar Crash | 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
Connect with Me:
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!
End of the Year Sales! Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10) | |||
| 17 Apr 2025 | 38 | BONUS ~ From Dream Delivery to Strong Core: One Mom’s Postpartum Transformation with Hannah Rushing | 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. | |||
| 06 Dec 2024 | 07 | Part 2: Constipation Awareness Month: The Power of Prebiotics and Probiotics | 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.
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.
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
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| 07 Apr 2025 | 33 | The Truth About Kegels: Why They’re Not Enough for Healing Your Postpartum Core & Pelvic Floor | 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
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. | |||
| 16 Jan 2025 | 16 | Start Strong Challenge Week 3: Move with Purpose - Motivation & Quick Routines for Busy Moms | 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:
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:
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
Connect with Me:
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| 24 Mar 2025 | 30 | The #1 Mistake Moms Make When Trying to Get Back Into Exercise After Birth | 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! | |||
| 03 Apr 2025 | 32 | BONUS ~ How to Reduce Lower Back & Hip Pain by Strengthening Your Core & Pelvic Floor | 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. | |||
| 16 Dec 2024 | 09 | How to Build a Balanced (& Healthy) Plate to Fuel for Your Busy Day as a Mom | 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!
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!
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| 28 Feb 2025 | 25 | Why You’re Not Losing Weight Postpartum: 3 Common Mistakes & What to Do Instead | 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 | |||
| 11 Nov 2024 | 02 | Why Meal Planning & Prepping is a Must for Busy Moms + 3 Things You Need to do to Get Started | 00:17:53 | |
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 NEXT STEPS: Subscribe to get updates when a new episode is released (+ some goodies!) Follow me on Instagram Join my Facebook Group Schedule your FREE 15 Minute Discovery Call with Val!
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| 26 Nov 2024 | 05 | **BONUS** Black Friday Sales! | 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!
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!
**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 | |||
| 17 Feb 2025 | 22 | 5 Must-Have Nutrients for Healing & Energy Postpartum | 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:
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. | |||
| 23 Dec 2024 | 10 | A Mom's Secret to Feeling Strong and Grounded This Holiday Season | 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?! 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!
There are so many different ways you can work with me!
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
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| 30 Dec 2024 | 11 | New Year, Same Struggles? How to Set Resolutions & Create Healthy Habits That Actually Stick | 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
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!
There are many different ways you can work with me! | |||
| 20 Jan 2025 | 17 | The Ultimate Pre-Bed Routine + Nutrition Tips for Better Sleep & Less Stress | 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:
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| 02 Dec 2024 | 06 | Part 1: Constipation Awareness Month: 5 Simple Ways to Get Things Moving This December | 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 | |||
| 24 Feb 2025 | 23 | Healthy Eating Made Simple: 3 Easy Steps for Busy Moms to Eat Well Without Overwhelm | 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. 🎧💛 | |||
| 23 Jan 2025 | 18 | Start Strong Challenge Week 4: Finding Balance & Sustainability in Your Wellness Journey | 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:
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:
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. | |||
| 27 Jan 2025 | 19 | 4 Quick & Healthy Weeknight Dinners for Busy Moms | 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:
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| 25 Nov 2024 | 04 | Does It Really Take 21 Days To Make Or Break A Habit? How To Create Habits That Last | 00:34:05 | |
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
NEXT STEPS: Schedule your FREE 15 Minute Discovery Call with Val!
Subscribe to get updates when a new episode is released (+ some FREE goodies!)
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| 21 Apr 2025 | 40 | How I Lost Fat & Gained Lean Muscle Postpartum: 3 Proven Tips for Moms to Get Strong | 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. | |||
| 03 Feb 2025 | 20 | What is Diastasis Recti? The Basics Every Mom Needs To Know | 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!
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| 09 Jan 2025 | 14 | Start Strong Challenge Week 2: B=MAP Formula + 4 Laws of Behavior Change to Stay Nourished & Energized | 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
Connect with Me:
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!
Here are my affiliates - brands I use and love! Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10) | |||
| 26 Feb 2025 | 24 | Creatine for Women: Benefits, Safety & Should You Take It Postpartum? | 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 | |||
| 16 Apr 2025 | 37 | BONUS ~ The Exact Plan to Rebuild Your Core & Pelvic Floor After Pregnancy | 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:
✨ 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. | |||
| 31 Mar 2025 | 31 | Postpartum Leaking? How to Stop Peeing Yourself When You Laugh, Sneeze, or Workout | 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! | |||
| 15 Apr 2025 | 36 | BONUS ~ Losing Baby Weight or Gaining Strength? How to Prioritize Your Postpartum Fitness Goals | 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:
💪🏽 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. | |||
| 14 Apr 2025 | 35 | Pelvic Organ Prolapse After Birth: What Every Mom Needs to Know & How to Heal Naturally | 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. | |||
| 10 Mar 2025 | 27 | Postpartum Exercise: When & How to Safely Return to Workouts After Birth | 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.
📢 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! | |||
| 02 Jan 2025 | 12 | Start Strong Challenge Week 1: Building the Right Mindset for Habit Change | 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
Connect with Me:
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!
End of the Year Sales! Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10) | |||
| 18 Apr 2025 | 39 | BONUS ~ Real Results: How This Mom Transformed Her Core & Pelvic Floor Postpartum with Meg Olona | 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. | |||
| 11 Nov 2024 | 01 | My Journey to Becoming a Strong & Nourished Momma and How I can Help You Do The Same | 00:25:52 | |
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 NEXT STEPS: Subscribe to get updates when a new episode is released (+ some goodies!) Follow me on Instagram Join my Facebook Group Schedule your FREE 15 Minute Discovery Call with Val!
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| 03 Mar 2025 | 26 | LIVE COACHING CALL: Meal Planning & Prep Strategies for Busy Moms | 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:
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! | |||
| 17 Mar 2025 | 28 | Why Do I Still Look Pregnant? How to Heal Diastasis Recti & Flatten Your Postpartum Belly | 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/ | |||
| 18 Nov 2024 | 03 | The Foundations of Postpartum Wellness to Help New & Seasoned Moms Thrive in the Fourth Trimester | 00:27:57 | |
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
NEXT STEPS: Subscribe to get updates when a new episode is released (+ some goodies!) Follow me on Instagram Join my Facebook Group Schedule your FREE 15 Minute Discovery Call with Val! | |||
| 02 Feb 2025 | Become a Strong & Nourished Momma! Welcome to the Podcast! | 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! | |||
| 10 Apr 2025 | 34 | BONUS ~ Postpartum Fitness: 3 Powerful Fixes to Rebuild Strength & Energy | 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. | |||
| 20 Mar 2025 | 29 | BONUS ~ Want to Feel Confident in Your Post-Baby Body? How to Overcome Body Image Battles as a New Mom with Brittany Braswell | 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! | |||
| 10 Feb 2025 | 21 | Postpartum Wellness, Weight Loss & Breastfeeding with Denise Gonzales | 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. | |||
| 09 Dec 2024 | 08 | The Joy of Movement & How to Establish an Exercise Routine That You Love as a Busy Mom | 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!
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 Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10) | |||