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

48 | Are You Eating Enough? The Hidden Reason Moms Feel Exhausted & Can’t Lose Weight

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.

47 | Healthy Summer Habits for Moms: Quick Meals, More Energy, Simple Routines

☀️ 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 ProgramLaunching 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.

46 | Busy Mom? Here’s How to Stay on Track with Your Health This Summer

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.

45 | Traveling Soon? 4 Easy Nutrition Tips for Moms on the Go

Are you about to hit the road or catch a flight and worried your eating habits will go out the window? In this quick episode, I share four practical, no-stress nutrition strategies designed for busy moms who want to feel energized, avoid hanger, and still enjoy their trip—without obsessing or overpacking.
 
Learn how to anchor meals, pack smart snacks, stay hydrated, and leverage your favorite supplements so you return home feeling strong and nourished, not bloated or burnt out.
 
Stay strong & nourished,Val
🎯 In This Episode You’ll Learn
Tip 1: Plan Your Anchor Meals
Tip 2: Pack Smart Snacks
Tip 3: Hydration Hacks
Tip 4: Travel-Friendly Supplements
🔗 Useful Links & Resources
Download Your Free Travel Nutrition Checklist:https://wellnessbyval.kit.com/travel(Includes snack lists, meal guides, supplement reminders, and mindset tips all in one PDF!)
Join the 21-Day Summer Reset Challenge: https://wellnessbyval.com/summer-(Get 9 workouts, 30+ recipes, supplement guidance, and community support—starting June 2nd!)
 
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.

44 | How to Lose Weight and Feel Good This Summer—Without Dieting or Burning Out

Let’s be honest—summer brings pressure to look a certain way. But you don’t have to crash diet or exhaust yourself with intense workouts to feel good in your body.
 
In this episode, I’m sharing 3 key habits that help busy moms lose weight in a way that’s realistic, sustainable, and rooted in feeling strong and energized. We’ll talk about nutrition, movement, mindset, and how to stay consistent through the chaos of mom life.
 
In This Episode, You’ll Learn:
🌞 Why restrictive diets don’t work for long-term results
🥗 What to focus on nutritionally instead of counting every calorie
💪 How to incorporate movement that fits your season of life
🧠 The mindset shift that helps you stop starting over
👙 How to feel good in your body—without chasing perfection
 
🎉 Don’t forget to join the 21-Day Summer Reset Challenge! We start Monday, 6/2/2025! Join now and save $100!
You’ll get:✅ 9 efficient, home-friendly workouts✅ 30+ energizing recipes for quick meals✅ Supplement guidance to support your goals✅ Weekly tools and missions for momentum
Join now and let this be the summer you feel strong, nourished, and energized—without the burnout.👉 wellnessbyval.com/summer
 
Resources & Links:✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more!✨ Become an Insider and get the Weekly Newsletter!✨ Follow Val on Instagram for more tips! @wellnessbyval_
✨ Want personalized support? Schedule a 60-minute Nutrition & Wellness Coaching Session for Busy Moms with Val! https://wellnessbyval.com/nutrition
➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!
 
👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

43 | Mood-Boosting Foods for Moms: How Nutrition Supports Mental Health

May is Mental Health Awareness Month — and May 7 was World Maternal Mental Health Day — but really, every day is a good day to support your mental, emotional, and physical well-being as a mom. In this episode, we’re talking about how the food you eat can impact your mood, energy, and emotional health.
 
I’m sharing some science-backed insight (without getting too nerdy!) and simple tips to help you feel more like YOU again — no perfection required. Mood swings and mental fog are common in motherhood, but that doesn’t mean you have to just live with them.
 
You’ll learn:🔹 How nutrition impacts mood and mental clarity🔹 Why blood sugar and inflammation matter more than you think🔹 5 mood-boosting nutrients moms often miss — and how to get them🔹 Real-life meal and snack ideas to support your mental health🔹 A mindset shift to help you nourish your body without guilt or extremes
 
✨ Ready to take action?
 
➡️ Join the 21-Day Summer Reset Challenge kicking off Monday, June 2nd: wellnessbyval.com/summer
This challenge helps you reset your body, mind, and mood with simple meals, realistic workouts, and support that actually fits mom life.
 
💬 Want more personalized support?
Book your 1:1 Nutrition & Wellness Coaching for Busy Moms Session here: wellnessbyval.com/nutrition
We’ll work together to create a plan that supports your physical and mental health — so you can feel stronger, calmer, and more energized every day.
 
Resources & Links:✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more!✨ Become an Insider and get the Weekly Newsletter!✨ Follow Val on Instagram for more tips! @wellnessbyval_
➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!
 
👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

42 | Postpartum Fatigue Explained: 3 Hidden Energy Drains Moms Face

You finally get a full night’s sleep… and still wake up feeling exhausted. Sound familiar? 😴
 
In today’s episode, I’m sharing 3 sneaky but super common reasons why you’re still so tired—even when your baby is sleeping and you’re technically “resting.” These are the energy drains most moms never get warned about after birth, but they make all the difference.
 
Whether you’re 3 months or 3 years postpartum, these hidden energy drains could be the missing piece in your recovery and well-being. I’ll also share simple, actionable tips to help you support your energy—without adding more to your already full plate.
 
If you want your energy back but aren’t sure where to start—this episode is for you. Let’s fix the fatigue together 💛
 
In This Episode, You’ll Learn:
Why your morning coffee and skipped meals might be making you more tired
The hidden nutrient gaps that can drain your energy (even months or years postpartum!)
Why doing “all the things” may actually be backfiring on your healing
Easy, realistic strategies to help you start feeling better—without the burnout
 
Mentioned in this Episode:
Get a FREE LMNT Electrolyte Pack with your first purchase - http://elementallabs.refr.cc/default/u/vwarner
Get your protein powder, essential amino acids, creatine and more from Kion! Use code WELLNESSBYVAL at checkout to get 10% off orders and 20% off subscriptions - https://glnk.io/j6vy/wellnessbyval 
 
✨ Ready for More Support?
If you’re nodding along like, “This is me…”→ Let’s work together 1:1 in a Balanced Nutrition Coaching Session. In just 60 minutes, we’ll assess what’s draining your energy and create a personalized, mom-friendly plan that supports healing, hormone health, and realistic nourishment.👉 https://wellnessbyval.com/nutrition 
 
☀️ Want to Reset Your Nutrition with Me This Summer?
Join the 21-Day Summer Reset Challenge—a fun, low-pressure way to clean up your nutrition, boost energy, and feel more like you again. With daily accountability, simple actions, and no crash diets—we’ll build momentum for a strong, energized summer.🌿 Starts Monday, June 2nd → https://wellnessbyval.kit.com/summer 
Want a fun, doable way to reset your habits this summer?
Join the 21-Day Summer Reset Challenge—designed to help busy moms clean up their nutrition, boost energy, and feel amazing with simple daily actions.
🌞 Starts Monday, June 2nd!
👉 https://wellnessbyval.kit.com/summer
 
💛 You deserve to feel good again—not just survive motherhood.
 
Stay strong & nourished, Val
 
Resources & Links:✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more!✨ Become an Insider and get the Weekly Newsletter!✨ Follow Val on Instagram for more tips! @wellnessbyval_
➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!
 
👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

41 | Balancing Mom Hormones: Manage Stress, Emotions & Boost Energy Naturally with Ashley Rocha

In this powerful conversation, I sit down with Ashley Rocha, a hormone wellness educator, mom of two, and founder of the herbal company Ladywell, to explore the real hormonal shifts moms experience and how to support them naturally.
 
Ashley shares her personal story of hormone dysfunction and why she created Ladywell to help moms navigate the emotional and physical highs and lows of motherhood.
 
In this episode, we talk about:
Ashley’s journey from burnout to herbal healing
How to understand where you are in your hormonal journey (postpartum, PMS, or perimenopause)
The truth about mom rage—what’s really happening and how to handle it in the moment
Natural ways to regulate stress and emotions (without overhauling your life)
The power of herbs and functional mushrooms for hormone support
Simple, doable ways to boost energy and feel more balanced—starting today
 
Whether you're a brand-new mom or years into the journey, this episode will give you practical tools and empowering insight to help you feel like yourself again.
 
Ashley Rocha is the CEO & Founder of Ladywell and a trained herbalist specializing in women's health. Ladywell gives women the tools to care for their hormones and well-being through targeted life-stage supplements. Ladywell has helped 1000’s of women regain hormone balance, fix PMS, improve fertility and gracefully navigate perimenopause to live pain-free, fulfilling lives.
 
✨ Connect with Ashley + explore Ladywell at:
https://getladywell.com/ (Promo code for 20% off: val20) - if you have any issues with this code, let me know ASAPm, so I can communicate this with Ashley!
https://www.instagram.com/getladywell/  
https://www.tiktok.com/@getladywell  
https://www.facebook.com/getladywell/  https://www.youtube.com/channel/UCH-AvDnCN8LuugEwB0zBO0w
 
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.

40 | How I Lost Fat & Gained Lean Muscle Postpartum: 3 Proven Tips for Moms to Get Strong

In this episode, I’m sharing my personal journey of losing fat and gaining muscle after having a baby, along with the three proven tips that helped me get stronger, feel more energized, and transform my body postpartum. If you’ve been struggling with finding the right approach to fitness after baby, this episode is for you! 
 
I’ll cover:
✅ How protein and balanced nutrition support postpartum fat loss and muscle gain
✅ The importance of strength training and core-safe exercises
✅ Why quality sleep, stress management, and daily movement are key to building strength
✅ Simple, actionable tips for moms to get started today
 
🎙️ Ready to feel strong, confident, and in control of your body again?
 
Join the Restore and Rebuild Core and Pelvic Floor program — designed for moms who are done dealing with leaks, weakness, and uncertainty in their postpartum bodies.
 
This guided group coaching experience will help you reconnect with your core, support your pelvic floor, and rebuild strength safely and effectively.
 
👉 Enroll now at wellnessbyval.com/program
 
Stay strong & nourished, Val
 
Resources & Links:✨ Join the Free Community of Mommas!✨ Become an Insider and get the Weekly Newsletter!✨ Follow Val on Instagram for more tips! @wellnessbyval_✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/
 
➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!
 
👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

39 | BONUS ~ Real Results: How This Mom Transformed Her Core & Pelvic Floor Postpartum with Meg Olona

Have you been feeling frustrated with your postpartum recovery? Maybe your core still feels weak, you’re struggling with leaks when you sneeze or work out, or you just don’t feel like yourself in your body anymore. You are NOT alone!
 
In today’s episode, you’ll hear from a real mom who followed my Restore & Rebuild Core and Pelvic Floor program and saw amazing results. She shares:
 
✅ Where 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.