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

32 | How to Reduce Lower Back & Hip Pain by Strengthening Your Core & Pelvic Floor

If you’re struggling with lower back or hip pain postpartum, your core and pelvic floor might be the missing piece! 
 
In this episode, we’re diving into why so many postpartum moms experience aches and discomfort, the biggest mistakes that make it worse, and simple, effective exercises to strengthen your core and relieve pain. You’ll walk away with an easy action plan to start today!
 
🌟 What You’ll Learn in This Episode:✔️ Why postpartum moms experience lower back and hip pain✔️ The connection between core weakness, pelvic floor dysfunction, and pain✔️ Common mistakes that can make the pain worse✔️ Key exercises to strengthen your core and reduce discomfort✔️ Daily posture and movement tips for pain relief
 
Imagine feeling strong, supported, and confident in your body again—picking up your little one without back pain, doing workouts without worrying about leaking, and finally seeing real progress in your core strength. That’s exactly what we’re working on inside my free Restore Your Core Boot Camp! If you’re ready to stop guessing and start healing, join me for this live 45-minute session where I’ll walk you through the first steps to rebuilding your core the right way. Grab your spot now at wellnessbyval.com/bootcamp!
 
Stay strong & nourished, Val
Resources & Links:✨Join the FREE Restore Your Core Bootcamp - http://wellnessbyval.com/bootcamp  ✨ Join the Free Community of Mommas!✨ Become an Insider and get the Weekly Newsletter!✨ Follow Val on Instagram for more tips! @wellnessbyval_✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! 
 
Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

31 | Postpartum Leaking? How to Stop Peeing Yourself When You Laugh, Sneeze, or Workout

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!

30 | The #1 Mistake Moms Make When Trying to Get Back Into Exercise After Birth

Are you eager to get back to working out after having a baby?
 
Before you jump into crunches, planks, or HIIT workouts, there’s one HUGE mistake that could actually be setting you back. 
 
In this episode, we’re breaking down the #1 mistake postpartum moms make when returning to exercise, why it happens, and how to safely rebuild strength so you can feel confident and strong without injury or setbacks.
 
What You’ll Learn in This Episode:✔ Why the pressure to "bounce back" can do more harm than good✔ The biggest mistake moms make when trying to get fit postpartum✔ How skipping core and pelvic floor rehab can lead to issues like diastasis recti, prolapse, and back pain✔ Signs that your body isn’t ready for high-impact exercise✔ A step-by-step approach to safely regaining strength postpartum✔ The importance of breathwork, core activation, and progressive strength training
 
💡 Want expert guidance on postpartum recovery and core strength? Join my Restore Your Core Bootcamp! This program is designed to help moms heal their core and pelvic floor, rebuild strength, and safely return to workouts without pain or setbacks.
 
👉 Sign up here: https://wellnessbyval.com/bootcamp - if you can’t attend live, you will get the recording and resources emailed to you after the bootcamp!
 
Stay strong & nourished,Val
 
Resources & Links:✨ Join the Free Community of Mommas TODAY!✨ Sign up for the FREE Restore Your Core Bootcamp!✨ Become an Insider and get the Weekly Newsletter!
✨ Follow Val on Instagram for more tips! @wellnessbyval_✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.
Let’s Connect!💬 Have a question or want to share your experience? DM me on Instagram @wellnessbyval_ or leave a review on Apple Podcasts!

29 | Want to Feel Confident in Your Post-Baby Body? How to Overcome Body Image Battles as a New Mom with Brittany Braswell

In today’s episode, we’re diving into a topic that so many moms struggle with—postpartum body image. 
 
Whether it’s your first baby or your third, navigating the changes in your body after pregnancy can feel overwhelming, especially when there’s little guidance on what to expect. My guest, Brittany Braswell, MS, RDN, LD, knows this firsthand as a registered dietitian and a mom of three. She shares the common struggles many moms face, the mental and emotional challenges that come with postpartum recovery, and how to shift your perspective toward self-care and healing. 
 
If you’ve ever felt like you don’t recognize your own body after birth, this conversation is for you. 
 
Let’s get into it!
Val
 
Brittany Braswell is a Registered Dietitian, food freedom & body image coach, speaker, and host of Faith-Filled Food Freedom. With a passion for helping Christian women break free from the soul-crushing cycle of food guilt and body shame, she provides Christ-centered coaching that leads to lasting transformation. Her mission? To help women rediscover their God-given worth and experience peace with food and their bodies—no diets, no guilt, just freedom rooted in faith. Whether she's speaking on live or virtual stages, Brittany brings a message of hope and healing, equipping women to ditch diet culture lies and step confidently into the abundant life they were created for. When she's not cheering on her clients, you'll find Brittany savoring small-town life in Alabama with her husband of 11 years, Chris, and their three kiddos.
 
Brittany’s Resources:
IG - www.instagram.com/brittanybraswellrd   
 
Podcast name - Faith-Filled Food Freedom
FREEBIE: The Body Image Cheat Sheet - https://www.brittanybraswellrd.com/bodyimagegift - use code: PODCASTGIFT to get it for FREE!
Resources & Links:✨ Join the Free Community of Mommas!✨ Become an Insider and get the Weekly Newsletter!✨ Follow Val on Instagram for more tips! @wellnessbyval_
 
🎧 If you loved this episode, please subscribe & leave a review—it helps more moms find this podcast!

28 | Why Do I Still Look Pregnant? How to Heal Diastasis Recti & Flatten Your Postpartum Belly

Hey there, momma! Welcome back to Strong & Nourished Momma. Today, we’re tackling a question I know so many of you are struggling with… Why do I still look pregnant even months after giving birth? If you’ve ever looked down at your belly and thought, ‘Why won’t this go away? I’m working out, I’m eating well, but I STILL have this pooch’—you are NOT alone.
 
I see so many postpartum moms frustrated by this, and I totally get it. You’re doing everything you think you should be doing—planks, crunches, tons of cardio—but nothing is changing. The truth is, your belly isn’t just about extra weight. There’s something deeper happening here… and it’s called diastasis recti.
 
So, today, I’m going to walk you through exactly what this condition is, why it’s the real reason behind that ‘pregnant’ belly look, and most importantly, how to heal it so you can start feeling strong and confident again.
 
Join the Restore Your Core Bootcamp and save your spot TODAY! It’s a live 45-minute bootcamp that is happening on Wednesday, 4/16 at 12pm MST. If you can’t make it live, still sign up so you can get the recording and resources. I’ll teach you what’s really going on with your core and pelvic floor—and how to start healing the right way so you can feel strong and confident again. Go to http://wellnessbyval.com/bootcamp to save your spot.
 
Stay strong & nourished,Val
 
Resources & Links:✨ Join the Free Community of Mommas!✨ Become an Insider and get the Weekly Newsletter!✨ Follow Val on Instagram for more tips! @wellnessbyval_✨ Sign up for the FREE Restore Your Core Bootcamp - http://wellnessbyval.com/bootcamp ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/

27 | Postpartum Exercise: When & How to Safely Return to Workouts After Birth

So, you had your baby, and now you’re wondering, “When can I start exercising again?” or “When can I get back to running, lifting, or my favorite workouts?”
 
If you’re asking these questions, you’re not alone! Many moms are eager to regain strength, but rushing back too soon can lead to setbacks.
 
In this episode, I’m breaking down the best approach to postpartum exercise—what to avoid, how to know when you’re ready, and the safest way to rebuild strength after birth.
Listen to your body and progress at your own pace
Consistency over intensity—small, steady steps lead to real progress!
Consider working with a pelvic floor therapist or postpartum fitness specialist
Fitness is a journey—give yourself grace!
 
📢 Join My Free Restore Your Core Bootcamp!Want step-by-step guidance on how to rebuild your core and pelvic floor so you can exercise with confidence? My Restore Your Core Bootcamp is happening April 16 at 12 PM MST, and it’s completely free!
👉 Sign up here: wellnessbyval.com/bootcamp
 
Resources & Links:✨ Join the Free Community of Mommas!✨ Become an Insider and get the Weekly Newsletter!✨ Follow Val on Instagram for more tips! @wellnessbyval_
 
🎧 If you loved this episode, please subscribe & leave a review—it helps more moms find this podcast!

26 | LIVE COACHING CALL: Meal Planning & Prep Strategies for Busy Moms

Join us for a LIVE COACHING CALL where we break down actionable meal planning and prepping strategies designed especially for busy moms!
 
In this session, we dive into practical nutrition coaching tips that help you overcome the everyday challenges of juggling family, work, and healthy eating. Discover how to streamline your meal prep routine with simple hacks, a go-to meal formula, and time-saving techniques that make cooking enjoyable rather than a chore.
 
Whether you’re looking to save time in the kitchen or just want to feel more confident about feeding your family healthy meals, this session is packed with insights to make your life easier. Tune in, take notes, and transform your approach to meal planning!
 
Enjoy the show!
Val
 
For a limited time, Val is offering you FREE nutrition coaching! To be entered to get free nutrition coaching, be sure to:
Leave a review on Apple Podcasts
Screenshot your review and email it to info@wellnessbyval.com 
Resources & Links:✨ Join the Free Community of Mommas!✨ Become an Insider and get the Weekly Newsletter!✨ Follow Val on Instagram for more tips! @wellnessbyval_✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ 
 
💡 Ready for personalized support? Work with me 1:1 to get a customized postpartum nutrition plan!

25 | Why You’re Not Losing Weight Postpartum: 3 Common Mistakes & What to Do Instead

Struggling with postpartum weight loss and wondering why the baby weight isn’t coming off, no matter what you do? You’re not alone, momma!
In this episode, I’m breaking down the top three reasons why postpartum weight loss feels impossible—and, more importantly, how to fix it. From common nutrition mistakes to exercise myths and the sneaky impact of stress and sleep deprivation, we’re covering everything you need to know to start seeing real progress.
If you’re feeling stuck in your postpartum weight loss journey, frustrated with slow results, or unsure if you’re doing the right things, this episode is for you!
✨ 3 Big Reasons You're Struggling to Lose Baby Weight:
💡 You're Not Eating Enough – Undereating slows down your metabolism and makes postpartum fat loss harder.💡 You're Overdoing Cardio & Ignoring Strength Training – Building muscle is key to burning fat efficiently.💡 Stress & Sleep Deprivation Are Holding You Back – Your hormones play a huge role in postpartum weight loss!
🎧 Tune in now to learn how to lose baby weight in a way that’s realistic, sustainable, and healthy for your postpartum body!
🔗 Resources & Links:
🌟 Join the Free Community of Mommas for support & motivation! https://www.facebook.com/groups/feed/ 📩 Become an Insider – Get my best postpartum health & fitness tips in your inbox weekly! https://wellnessbyval.kit.com/insider 
📸 Follow Val on Instagram for daily postpartum wellness tips → @wellnessbyval_
 
💪 Need 1:1 support? Book a Balanced Nutrition Coaching Session & get a customized postpartum nutrition plan → Book Here ( )
 
➡ Your postpartum weight loss journey doesn’t have to feel frustrating! Hit play now and take the guesswork out of losing baby weight for good.
Enjoy this episode!Val

24 | Creatine for Women: Benefits, Safety & Should You Take It Postpartum?

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 Podcasts2️⃣ Take a screenshot & email it to info@wellnessbyval.com
 
🎧 If you loved this episode, take a screenshot and share it on your stories—tag me so I can say thank you! Don’t forget to subscribe so you never miss a new episode.
Talk soon,Val

23 | Healthy Eating Made Simple: 3 Easy Steps for Busy Moms to Eat Well Without Overwhelm

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. 🎧💛