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

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.

38 | BONUS ~ From Dream Delivery to Strong Core: One Mom’s Postpartum Transformation with Hannah Rushing

In this short but powerful episode, you’ll hear from Hannah Rushing, a real mom who completed the Restore & Rebuild Core and Pelvic Floor program while she was 23 weeks pregnant. Hannah shares how the program helped her throughout her pregnancy, during labor and delivery and fully heal her core and pelvic floor! She was able to gain back her strength and feel more confident in her body than 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.

37 | BONUS ~ The Exact Plan to Rebuild Your Core & Pelvic Floor After Pregnancy

Still leaking, dealing with back pain, or feeling like your core just isn’t the same since having a baby? You’re not alone—and there’s a way to actually fix it. In this episode, I walk you through the exact postpartum plan I use to help moms heal their core and pelvic floor safely and effectively—without long workouts, confusing advice, or random internet exercises.
 
What You’ll Learn:
The 3-phase plan to rebuild your body after baby
A peek inside my Restore & Rebuild 6-Week Group Coaching Program
How to finally feel strong, supported, and confident again
 
✨ 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.

36 | BONUS ~ Losing Baby Weight or Gaining Strength? How to Prioritize Your Postpartum Fitness Goals

After having a baby, it’s common to feel pressure to “bounce back”—but what should your fitness focus really be? In this episode, we’re breaking down the difference between fat loss and strength goals postpartum, and how to choose the right path for you based on your healing, energy levels, and lifestyle.
 
Whether you’re eager to lose the baby weight, build muscle, or just feel like yourself 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:
Why strength often needs to come before fat loss postpartum
What to focus on during the early vs. later postpartum months
How to set realistic, sustainable fitness goals as a busy mom
What the scale doesn’t tell you—and why muscle matters
How to know when it’s the right time to pursue weight loss
 
💪🏽 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.

35 | Pelvic Organ Prolapse After Birth: What Every Mom Needs to Know & How to Heal Naturally

If you’ve ever felt like something wasn’t quite right with your pelvic floor after having a baby, this episode is a must-listen. Pelvic organ prolapse (POP) is a condition that affects many moms, yet it’s often overlooked or dismissed. 
 
In today’s episode, we’re shedding light on:✅ What pelvic organ prolapse is and why it happens postpartum✅ The common signs and symptoms most moms miss✅ How 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.

34 | BONUS ~ Postpartum Fitness: 3 Powerful Fixes to Rebuild Strength & Energy

Are you struggling to regain strength and energy postpartum? You’re not alone! Many moms feel weak and out of shape after pregnancy, but the good news is—you can rebuild your strength, feel more energized, and regain confidence in your body.
 
In today’s episode, I’m sharing three powerful fixes to help you:✅ Reconnect with your core & pelvic floor so you can rebuild strength from the inside 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.

33 | The Truth About Kegels: Why They’re Not Enough for Healing Your Postpartum Core & Pelvic Floor

Hey, Momma! Have you been told that Kegels are the secret to stopping leaks, strengthening your core, and fixing postpartum pelvic floor issues? Well… the truth is, they’re not enough! In today’s episode, we’re diving into why Kegels alone don’t cut it—and what you actually need to do to strengthen your pelvic floor and core the right way.
Many moms think they just need to ‘squeeze and lift’ more often, but if your pelvic floor isn’t working correctly, Kegels might make things worse!
In this episode, we will discuss
What Kegels are and why they’re recommended
The problem with only focusing on Kegels
What to do instead 
And when it’s appropriate to do Kegels
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.

32 | BONUS ~ 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!