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

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? Strength training. In this episode, I’m joined by Rachel DeSonier—strength coach, nutrition expert, and host of the Effective Weight Loss for Moms Podcast. Rachel shares her perspective on why strength training is one of the most effective tools for fat loss and confidence, how moms can fuel their bodies without extremes, and realistic strategies for staying consistent in the middle of mom life. If you’ve been stuck in cardio-only workouts or feeling overwhelmed about where to start with fitness and nutrition, this episode will give you practical, encouraging steps to move forward. What You’ll Learn in This Episode: Why strength training is essential for fat loss and confidence How nutrition can support busy moms without restriction Rachel’s simple strategies for staying consistent How to approach fitness and food in a way that works for mom life Connect with Rachel! https://www.effectivefitnessforwomen.com/  Effective Weight Loss for Moms Podcast    👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program.   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 truth: cravings are not failures, they’re signals. In this episode of the Strong & Nourished Momma Podcast, I break down the science behind postpartum food cravings and what they’re really telling you about your body. From blood sugar swings and nutrient deficiencies to sleep deprivation and stress, cravings are often your body’s way of asking for support—not a reason to feel guilty. You’ll learn why cravings for sweets and carbs often mean you didn’t eat enough during the day, how nutrient gaps like low magnesium or iron can drive specific cravings, and why sleep and stress management play a huge role in hunger hormones. Plus, I’ll share practical ways to respond so you feel satisfied and energized without restriction. What You’ll Learn in This Episode: The real reasons moms crave sweets, carbs, and salty foods The role of blood sugar, nutrients, and hormones in cravings How sleep deprivation changes hunger hormones Practical swaps and strategies for managing cravings guilt-free 👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program. Resources & Links: ✨ Join the FREE Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource when you sign up! Plus get access to exclusive bonuses! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 actually effective, especially for busy postpartum moms? In this episode of the Strong & Nourished Momma Podcast, I break down the science behind fasted cardio: what it is, the pros and cons, and what research really says about fat burning versus fat loss. You’ll learn why total energy balance, fueling your body, and focusing on consistency and strength training matter more than whether you eat before a workout. If you’ve ever wondered whether fasted cardio is the secret to fat loss—or if it might actually be working against your postpartum recovery—this episode is for you. What You’ll Learn in This Episode: What fasted cardio actually is The science on fat burning vs. fat loss Pros and cons of exercising on an empty stomach Why postpartum moms need to consider hormones, stress, and recovery Practical tips for fueling your workouts without overthinking it 👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program  Resources & Links: ✨ Join the FREE Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource when you sign up! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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, and the chaos of postpartum life. In this episode of the Strong & Nourished Momma Podcast, I’m breaking down my simple 3-step system for meal planning that works for busy moms. You’ll learn how to pick core meals that your family actually loves, plan around your real schedule (instead of a Pinterest-perfect one), and prep just enough to make the week easier—without spending all of Sunday in the kitchen. Meal planning doesn’t have to be complicated or stressful. With a few simple steps, you can reduce decision fatigue, fuel your body for energy and healing, and enjoy more peaceful evenings with your family. What You’ll Learn in This Episode: Why meal planning matters for postpartum moms How to choose simple, go-to meals that work for your family The easiest way to plan around your actual week A “prep just enough” strategy to save time and reduce stress 👉 This is exactly the type of system I help moms create inside my Strong, Nourished & Energized Mom Method Group Coaching Program. If you’re ready to simplify food and feel confident in your nutrition, check it out at https://wellnessbyval.com/program Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Save $100 when you sign up for The Strong, Nourished & Energized Mom Method Program! Expires 8/31! Want to lose weight after pregnancy, get strong again, and feel energized — without fad diets or endless cardio? In this episode of the Strong & Nourished Momma podcast, I’m breaking down 5 simple daily habits that help postpartum moms lose weight, rebuild strength, and restore energy in a realistic way. Inside, you’ll learn: Why sleep is your secret weapon for postpartum weight loss and recovery (even if it’s broken with little ones) How aiming for 10K steps most days can accelerate fat loss and boost your energy naturally The amount of protein per meal you actually need for muscle growth and postpartum healing Why strength training 3–4x per week is more effective than cardio for fat loss, strength, and confidence How hydration impacts milk supply, recovery, and daily energy I’ll also share parts of my own journey — from stroller walks on maternity leave, to early morning strength training while pumping, to how hydration made all the difference in my recovery and energy. These habits aren’t complicated — but they’re powerful. Start small, stay consistent, and you’ll be amazed at how strong and energized you can feel postpartum. ✨ Ready for step-by-step support? Enrollment is now open for the Strong, Nourished & Energized Mom Method — my 8-week postpartum program to help you heal your core, fuel your body, and feel strong again. Exclusive bonuses expire 9/1 → wellnessbyval.com/program   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

If you’ve ever experienced leaking when you sneeze, pain with intimacy, feelings of heaviness “down there,” or just not feeling like yourself after birth — you’re not alone. And you don’t have to live with it. In this episode, I’m joined by Dr. Genevieve Richter, pelvic floor physical therapist and owner of Method Physical Therapy, to talk about why pelvic floor care is one of the most powerful tools for postpartum healing. We cover what really happens to the pelvic floor and core during pregnancy and birth, the most common postpartum changes and symptoms, and what you can do — even years after delivery — to restore your strength, confidence, and quality of life. In this episode, we discuss: What pelvic floor physical therapy is and why it’s important for all postpartum women Common postpartum changes like diastasis recti, pelvic floor weakness, and structural shifts Urinary incontinence — the different types, and how to prevent or heal them Pelvic organ prolapse — what it is, why it’s not as scary as it sounds, and how to reduce symptoms How pelvic floor PT can help with mastitis and overproduction How to safely return to exercise and daily activities after birth Contact Genevieve: @method_physicaltherapy  www.methodptnm.com info@methodptnm.com    🎯 Ready to feel strong, energized, and confident in your body again? Join me inside the Strong, Nourished & Energized Mom Method — my 8-week program designed to help you fuel your body, rebuild strength, and create sustainable habits without burnout or rigid routines. Inside, you'll get: 💪 Simple nutrition strategies for real mom life 🍳 Snack and meal templates (no more guesswork!) 🏋️‍♀️ Core-safe workouts you can do at home 💛 Support and coaching every step of the way 🎉 Enroll now at wellnessbyval.com/program - And save $100 when you pay in full! Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Get your FREE Protein-Packed Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide  Snacks aren’t just a nice-to-have — they’re a must for postpartum moms. Whether you’re healing from birth, breastfeeding, chasing a toddler, or heading back to work, smart snacking can be the difference between feeling depleted… and feeling energized. In this episode, I’m sharing: ✔️ Why snacks are essential for healing, milk supply, and mood ✔️ What makes a “power snack” that actually keeps you full ✔️ What to eat before and after workouts ✔️ My favorite snack combos you can grab or prep in under 5 minutes   🎯 Ready to feel strong, energized, and confident in your body again? Join me inside the Strong, Nourished & Energized Mom Method — my 8-week program designed to help you fuel your body, rebuild strength, and create sustainable habits without burnout or rigid routines. Inside, you'll get: 💪 Simple nutrition strategies for real mom life 🍳 Snack and meal templates (no more guesswork!) 🏋️‍♀️ Core-safe workouts you can do at home 💛 Support and coaching every step of the way 🎉 Enroll now at wellnessbyval.com/program - And save $100 when you pay in full!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/   ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Get your FREE Protein-Pack Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide If you’ve been feeling depleted, stuck, or like your body just isn’t bouncing back after baby, there’s a good chance you’re missing one key nutrient: protein. Whether you want to heal faster, have more energy, build strength, or lose fat — protein plays a massive role in your recovery and results. And most postpartum moms aren’t getting nearly enough.   In this episode, I’m breaking down: Why protein is non-negotiable for postpartum healing, energy, milk supply, and metabolism How much protein postpartum moms actually need (it’s more than you’ve been told) Easy, realistic ways to get enough protein in your day — without tracking every bite The best protein sources to help you feel full, strong, and nourished   You’ll also hear my own postpartum story — how focusing on protein helped me recover faster, support my milk production, and see changes in my body composition when I returned to exercise.   NOW OPEN FOR ENROLLMENT: Join my 8-week program — The Strong, Nourished & Energized Mom Method: wellnessbyval.com/program Inside the program, you’ll learn how to fuel your body (without rigid rules), get core-safe strength workouts, and create simple, sustainable habits so you can feel strong, energized, and confident again. You will also get the support and accountability you need to make lasting changes! Resources & Links: ✨ Read the blog post: https://wellnessbyval.com/how-much-protein-do-you-really-need-postpartum/  ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

In 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 lactation expert with over 15 years of experience helping families feel confident and empowered on their feeding journeys.   Whether you're breastfeeding at the breast, pumping, combo-feeding, or using donor milk, Natalie’s message is clear: you are doing a great job — and there’s no one "right" way to feed your baby.   In this episode, we discuss: Why breastfeeding success looks different for everyone The power of human milk in all its forms Supporting families through toddlerhood and beyond How to handle pressure to wean early Redefining success in a way that feels good to YOU This conversation is full of encouragement, real talk, and gentle reminders that your story matters.   Connect with Natalie: Website: https://www.enchantmentlactation.com/ Instagram: @enchantlcnm Email: natalie@enchantmentlactation.com  Locations:  Corrales Location: 3949 Corrales Rd, Suite 105, Corrales, NM 87048 The Village Motherhood Company: 6200 Coors Blvd. NW, Suite M-1, Albuquerque, NM 87120    🎧 Subscribe and share with a fellow momma who needs support on her journey!   Join me August 1st @ 1PM MST for a free live workshop where I’ll show you: How to balance your meals (without counting or stressing) Why under-eating keeps you stuck in survival mode Simple shifts to boost energy, support healing, and stop the fatigue cycle Register now: wellnessbyval.com/workshop   💡 When you sign up, you’ll get early access to exclusive bonuses and my new postpartum wellness program!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

In 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 being stuck in survival mode and ready to take charge of your recovery, this episode is for you.   We’ll discuss: How to fuel your body properly without restrictive diets, so you have the energy to heal and recover. Why core and pelvic floor healing is essential before jumping back into intense workouts. The power of small habits over willpower, and how they can create lasting change in your postpartum journey.   Plus, I’m sharing about my free live workshop happening on August 1st where I’ll dive deeper into these 3 shifts and give you actionable steps to start feeling energized again. Spots are filling up fast, so make sure you sign up today!   Free Live Workshop - From Exhausted to Energized on August 1st – Link to Register   Sign up for the free workshop: Don’t miss out on the free live workshop happening on August 1st, 2025! Learn how to fuel your body, heal your core, and build lasting energy postpartum. Spaces are limited—sign up today!   Strong, Nourished & Energized Mom Method Program Enrollment opens in August! Sign up for the Free Workshop on 8/1 to get access to exclusive bonuses (expire 8/10/25) Go to https://wellnessbyval.com/program to sign up for the program - enrollment opens 8/1/25!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/   ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

In 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 consistent postpartum.   As a new mom, it’s easy to feel overwhelmed by all the things you want to do—exercising, eating healthy, and taking care of your baby. But the truth is, you don’t need to make huge changes right away. By starting small and focusing on little habits, you can make big strides without burning out.   I’ll share some of the tiny habits that helped me during my own postpartum recovery—like starting with just 5-minute walks and slowly increasing the duration and intensity, as well as setting reminders to do breathing and core exercises while my baby napped. These simple actions made a huge difference when it was time to get back into a regular exercise routine.   Listen in to learn: Why starting with tiny habits is the key to long-term success postpartum. How I used small movements like walking and core exercises to build strength and consistency. The power of self-compassion and why it’s essential for your recovery. Tips for incorporating simple habits into your daily routine without feeling overwhelmed. If you’re feeling stuck or unsure about how to get started with postpartum recovery, this episode is for you!   Free Live Workshop: From Exhausted to Energized on August 1st – https://wellnessbyval.kit.com/workshop If you're ready to take action and feel energized again, join me for my free live workshop From Exhausted to Energized on August 1st! I'll walk you through practical strategies to fuel your body, heal your core, and build lasting, sustainable habits. Sign up now and grab your spot!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/   ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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-compassion. I also dive into the impact of hormonal fluctuations and how they affect your workouts and overall recovery.   Listen in to learn: Why it’s crucial to take it slow and avoid jumping back into high-intensity workouts too soon. How to focus on rebuilding core strength and improving mobility before jumping into intense cardio or weightlifting. The role of hormones in your postpartum recovery and how to work with them, not against them. Why practicing self-compassion is essential for your physical and mental health as you heal.   This episode is perfect for postpartum moms who are eager to get back to exercise but need guidance on how to do so safely and sustainably.   If you’re ready to take action and start feeling stronger and more energized, I’d love for you to join me for my free live workshop on August 1st—From Exhausted to Energized.   In this workshop, we’ll dive deep into key strategies for overcoming exhaustion, fueling your body without dieting, and how to heal and strengthen your core postpartum. It’s totally free, but space is limited, so be sure to sign up now. You don’t want to miss this opportunity to finally feel like yourself again. Sign up now to save your spot!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 pregnancy wanting to make sure her nutrition was on point before baby arrived. She was already eating well and taking a prenatal supplement — but when we looked at the label together, we realized something important: it was missing several key nutrients she needed the most.   And she's not alone. Many prenatal and postpartum supplements are under-dosed, missing critical nutrients, or include forms of vitamins that your body can’t even use effectively.   In this episode, I’m walking you through: The most common nutrient deficiencies during pregnancy and postpartum What to look for in a high-quality prenatal or postpartum supplement Why your energy, mood, recovery, and even milk supply could be affected by your supplement choice What I personally take and recommend for my clients When to consider a custom approach (like working with a dietitian) Whether you’re pregnant, newly postpartum, or a few years into motherhood, this episode will help you make informed decisions that actually support your body’s needs. Here are the supplements I discussed in this episode: https://us.fullscript.com/plans/vwarner1670162649-prental-pregnancy-postpartum-supplements 👇 Mentioned in This Episode: 📆 Join my free workshop on August 1st: From Exhausted to Energized Learn how to fuel your body, rebuild your strength, and finally feel like yourself again — with a realistic and supportive plan. 💊 Want personalized supplement support? I offer 1:1 coaching with very limited openings. Apply or reach out here: [Insert link]   📣 Ready to go deeper? In my 8-week Strong, Nourished & Energized Mom Method, we cover core healing, energizing nutrition, and simple routines that actually fit your life. Join the free workshop for exclusive bonuses and $100 off enrollment — just for showing up live.   Disclaimer: The information shared in this episode is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement or nutrition plan, especially if you are pregnant, breastfeeding, or managing a medical condition.   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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.   In this episode, we’re talking about the subtle (and not-so-subtle) signs your body is depleted and what it’s really asking for. From burnout to brain fog, cravings to crashes — these are the messages we often ignore until they scream at us. But you don’t have to wait for a breakdown to start healing.   What you’ll learn in this episode: The hidden signs your body is running on empty Why “just pushing through” is doing more harm than good What your cravings, fatigue, mood swings, and sleep struggles are trying to tell you Practical steps to support your energy, hormones, and healing (without a full lifestyle overhaul)   ✨ Mentioned in this episode: → Join the From Exhausted to Energized Workshop (August 1st at 1PM MST) Save your seat at: wellnessbyval.com/workshop → Get on the waitlist for my signature 8-week program: The Strong, Nourished & Energized Mom Method You’ll learn how to rebuild your strength, restore your energy, and feel like YOU again — without burnout or rigid routines.   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

You’ve probably heard that “just do some Kegels” or “crunches will fix it” when it comes to healing your core postpartum — but those old-school tips are missing some very important pieces.   In today’s episode, I’m joined by Dr. Jena Bradley, physical therapist, mom of four, and founder of Live Core Strong. We’re diving deep into postpartum fitness, core healing, and what it really takes to feel strong and confident in your body again — no matter how long it’s been since you had your baby.   We talk about: ✅ The biggest misconceptions about postpartum workouts ✅ What causes the “mom pooch” and how to actually heal it ✅ How core and pelvic floor healing changes after a C-section ✅ What to do if you're short on time but want to feel stronger ✅ How to know you're ready to return to exercise after birth ✅ Simple fitness tips you can start today (even with a newborn!)   Dr. Jena also shares her favorite advice for staying consistent, building a routine that works with motherhood, and taking the first step back into movement — even if you’re feeling overwhelmed or stuck.   ✨ Mentioned in this episode: 💻 Free Workshop — From Exhausted to Energized Join me on August 1st at 1pm MST for a free workshop to help you fuel your body, heal your core, and feel strong again — without burnout or guessing. → Save your seat at wellnessbyval.com/workshop   How to Connect with Jena: Listen to Dr. Jena's podcast, The Fit Postpartum Mom Visit Jena’s Blog: Live Core Strong https://livecorestrong.com  Watch the Free Workshop: Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises in Less than 2 Minutes A Day https://livecorestrong.com/class  Get started with Dr. Jena’s 30-day postpartum ab workout challenge   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Feeling depleted after baby — even though you’re “doing everything right”?   In today’s episode, I’m sharing the 3 postpartum nutrition shifts that helped me go from tired, under-fueled, and foggy… to feeling strong, energized, and like me again.   Because postpartum isn’t just about bouncing back — it’s about rebuilding. And nourishing your body well can change everything.   🎙️ In this episode, we cover: What I used to believe about postpartum nutrition vs. what I know now The 3 biggest shifts I made that truly helped: Protein First — why it matters and how to fit it in Balance Over Perfection — getting off the all-or-nothing train Plant Foods with Purpose — variety, fiber, and antioxidants that support healing My go-to snack and meal ideas that are simple and mom-friendly A few supplements that supported my recovery (and why the right ones matter) ✨ Mid-Episode Bonus: If you're trying to understand your hormones postpartum or prep your body for future pregnancy, let me tell you about a tool I love: Mira. Mira is a science-backed at-home hormone tracker that gives you actual lab-grade insight into your cycle — whether you're TTC or simply want to understand your body better. Check it out and learn more at 👉 wellnessbyval.com/mira 💬 And for the first 3 women who purchase using my link, I’m offering a free 30-minute 1:1 coaching session to walk through your results together!   🎁 Free Workshop: From Exhausted to Energized 📅 August 1 @ 1pm MST via Zoom - sign up here: wellnessbyval.com/workshop You’ll learn: ✅ What’s really driving your fatigue (hint: it’s not just sleep) ✅ How to fuel your body for more energy and strength ✅ The foundational strategies I use with clients to help them heal, build strength, and stop running on empty Those who sign up will also get: ✨ Early access to my signature 8-week program ✨ $100 off enrollment ✨ Exclusive fast-action bonuses   Work with me 1:1 or learn more: wellnessbyval.com   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Imagine trying to build a house on a cracked foundation. No matter how pretty or strong it looks on the outside — over time, things begin to break down. That’s exactly what happens when you jump back into exercise postpartum without healing your core and pelvic floor first.   In this episode, I’m pulling back the curtain on what most postpartum workouts miss — and how to truly rebuild your core from the inside out. We’re talking about the real reasons you feel weak, tired, or like your body just isn’t “bouncing back” (hint: it’s not just about sleep or crunches). 💥 BONUS: I’m inviting you to join me live for my free workshop: ✨ From Exhausted to Energized — August 1st @ 1pm MST This 60-minute live workshop will walk you through: Why you’re so tired (and it’s not just the baby) 3 keys to lasting energy & strength postpartum How to heal your core + fuel your body the right way 🎁 Those who sign up will get exclusive early access to my new 8-week program + $100 off and surprise bonuses! ✅ Save your seat now → wellnessbyval.com/workshop   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 comes to eating healthy… but still struggling with cravings, low energy, and stubborn weight that won’t budge?   You might not be eating enough. And you’re not alone.   In this episode of The Strong & Nourished Momma, I’m breaking down one of the most common — and most overlooked — postpartum nutrition mistakes moms are making: under-fueling.   🎧 Don’t miss this one if you want to: Feel more energized throughout the day Support your hormone health and metabolism Heal your core and pelvic floor more effectively Stop feeling like you’re running on fumes — and finally feel like you again   🎁 FREE WORKSHOP – From Exhausted to Energized Ready to learn how to actually fuel your body and feel better this summer? Join me August 1st @ 1PM MST for a free live workshop where I’ll show you: How to balance your meals (without counting or stressing) Why under-eating keeps you stuck in survival mode Simple shifts to boost energy, support healing, and stop the fatigue cycle Register now: wellnessbyval.com/workshop 💡 When you sign up, you’ll get early access to exclusive bonuses and my new postpartum wellness program — just for attendees!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

☀️ It’s officially summer — and while that can mean more sunshine and family fun, it also brings schedule changes, late nights, and sometimes… chaos. 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 hear about: ✅ A real client story and how we built a sustainable summer routine ✅ How to shift your mindset when summer throws off your schedule ✅ Quick, energizing meal ideas (no overthinking or long cook times!) ✅ Smart ways to boost your energy naturally (no more caffeine chasing) ✅ Easy-to-stick-with routines that work even with kids at home   🎯 PLUS: How to pull it all together with support inside the 21-Day Summer Reset Challenge — happening now through the month of June!   📲 Grab My FREE Travel Nutrition Checklist: https://wellnessbyval.kit.com/travel Perfect for your next road trip or vacay! 👉 https://wellnessbyval.kit.com/travel   💪 Join the 21-Day Summer Reset Challenge: You’ve got until June 6 to sign up and save $100! Get 9 at-home workouts, 30+ protein-packed recipes, supplement support, and weekly coaching inside a private community. 👉 wellnessbyval.com/summer   🚨 Coming Soon: The New Postpartum Program Launching August 4th — this isn’t just core healing. It’s real-life nutrition, energy support, safe fat loss, workouts you can actually do at home, and mindset tools for busy moms. Want early access? Sign up to get more info and save the date for the FREE Exhausted to Energized Workshop on 8/1!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Happy Memorial Day, Momma! If your summer is already feeling like a whirlwind of snacks, sunscreen, and nonstop schedules—you’re not alone. In today’s episode, we’re diving into how to stay consistent with your health goals this summer without burnout, guilt, or rigid routines.   Whether you’re road-tripping with the kids, juggling camp drop-offs, or just trying to keep everyone fed and semi-sane—this episode gives you the mindset and strategies you need to take care of yourself, too.   You’ll learn: ✅ Why it’s normal to feel off-track when summer routines shift ✅ The #1 mindset shift that helps you ditch “all or nothing” thinking ✅ 3 realistic strategies to support your health goals this summer (no crazy plans or meal overhauls required!) ✅ How to give yourself grace while still staying grounded   This is your reminder that you don’t need to do everything perfectly—you just need to keep showing up for yourself in small, powerful ways. 💛   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ Website: https://wellnessbyval.com/   ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.