Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits
*** TOP 2.5% GLOBAL PODCAST *** Are you a postpartum mom struggling to feel like yourself again? Exhausted, overwhelmed, and wondering how to nourish your body while caring for your baby? Not sure how to rebuild strength, heal your core, or fuel your body for more energy? Wishing you could prioritize your health without the stress of rigid diets or exhausting workouts? I see you, Momma! This podcast is your guide to navigating postpartum nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You’ll learn how to nourish and strengthen your body, support postpartum recovery, and create healthy habits that fit into your new season of life—without the all-or-nothing mindset. Hey, I’m Val! A Functional Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand how challenging it is to balance your own health while caring for a baby. After struggling with exhaustion, diastasis recti, and postpartum nutrition, I realized that true wellness isn’t about perfection—it’s about finding balance. I created a simple, sustainable approach to feeling strong, nourished, and energized, and now I’m here to help you do the same! If you’re ready to rebuild strength, heal from the inside out, and fuel your body without stress or guilt, you’re in the right place. Each episode is packed with expert advice, practical tips, and real-life strategies to help you feel your best in postpartum and beyond. Grab your coffee or matcha, and let’s dive in! It’s time to nourish, strengthen, and thrive in motherhood—because YOU deserve to feel amazing in your postpartum body!
Listen on:
Episodes
Monday Feb 10, 2025
Monday Feb 10, 2025
I’m joined by Denise Gonzales, a yoga instructor, entrepreneur, and mom of three, to talk about the realities of postpartum recovery. We dive into her personal journey navigating postpartum after each baby, how yoga played a role in healing her body, and what she’s learned about movement, weight loss, and breastfeeding along the way. Denise shares practical tips for new moms looking support their bodies and embrace the postpartum season with grace and patience.
Denise is a dedicated entrepreneur, yoga teacher, and business owner with a passion for empowering others through movement and inspiring through action. With over 14 years of experience teaching at Blissful Spirits, Denise has cultivated a deep understanding of the business of yoga, leading retreats, trainings, and pop-up events that bring people together in meaningful ways.
As the founder of a yoga training program and a marketing and graphic design business, Denise works hard to balance multiple roles, managing social media accounts and helping businesses grow while maintaining a strong presence at home for her three children. Working from home allows her to be the parent she has always aspired to be, showing up fully for her family while continuing to thrive as a leader in both the yoga and business communities. Wearing many hats, she integrates creativity, entrepreneurship, and a deep love for teaching into everything she does.
Resources & Links:
🔗 Connect with Denise Gonzales: @yogaslife26
🔗 Join my Postpartum Core & Pelvic Floor Healing Program: https://bit.ly/postpartumcoreprogram
Connect with Me!
📲 Follow me on Instagram @wellnessbyval_
📩 Join the Free Community of Mommas!
🎉 Become an Insider and get the Weekly Newsletter!
👉 If you loved this episode, please subscribe, leave a review, and share it with a fellow mom who needs support on her postpartum journey!
WHAT’S NEXT:
Sign up for my ONLINE program to heal your core and diastasis recti postpartum! It’s 100% self-paced and you will walk about with exercises that you can do that don’t take long and that help you heal postpartum! No more diastasis recti, worrying how you’ll look or feel or hurting your low back from picking up your toddler. Join today!
Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!
In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered! Join the Free Community!
Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider
It’s time to prioritize YOU, mama! So, what are you waiting for? Join the community and sign up for my weekly newsletter—let’s crush those health goals together.
Monday Feb 03, 2025
Monday Feb 03, 2025
In this episode, we’re diving into a topic that so many moms face but don’t always know much about—diastasis recti (diastasis rectus abdominis = DRA).
You’ve probably heard the term before, but what exactly is it, and why does it matter for your recovery and overall health?
Whether you’ve just had a baby or it’s been a few years, this episode will help you understand diastasis recti, how it impacts your body, and what steps you can take to start healing. Let’s get into it!"s?
Today, we’re talking about diastasis recti, a condition that many moms experience but may not even realize they have. Let’s break down what it is, why it matters, and how you can take steps to heal.
Val
WHAT’S NEXT:
Sign up for my ONLINE program to heal your core and diastasis recti postpartum! It’s 100% self-paced and you will walk about with exercises that you can do that don’t take long and that help you heal postpartum! No more diastasis recti, worrying how you’ll look or feel or hurting your low back from picking up your toddler. Join today!
Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!
In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered! Join the Free Community!
Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider
It’s time to prioritize YOU, mama! So, what are you waiting for? Head to https://wellnessbyval.kit.com/insider to join the community and sign up for my weekly newsletter—let’s crush those health goals together.
➡️ Follow me on Instagram @wellnessbyval_
➡️ Join the Free Community of Mommas!
➡️ Email me at vwarner@wellnessbyval.com with any questions!
Sunday Feb 02, 2025
Sunday Feb 02, 2025
Are you a postpartum mom struggling to feel like yourself again?
Exhausted, overwhelmed, and wondering how to nourish your body while caring for your baby?
Not sure how to rebuild strength, heal your core, or fuel your body for more energy?
Wishing you could prioritize your health without the stress of rigid diets or exhausting workouts?
I see you, Momma! This podcast is your guide to navigating postpartum nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You'll learn how to nourish and strengthen your body, support postpartum recovery, and create healthy habits that fit into your new season of life—without the all-or-nothing mindset.
Hey, I’m Val! A Functional Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand how challenging it is to balance your own health while caring for a baby. After struggling with exhaustion, diastasis recti, and postpartum nutrition, I realized that true wellness isn’t about perfection—it’s about finding balance. I created a simple, sustainable approach to feeling strong, nourished, and energized, and now I’m here to help you do the same!
If you’re ready to rebuild strength, heal from the inside out, and fuel your body without stress or guilt, you’re in the right place. Each episode is packed with expert advice, practical tips, and real-life strategies to help you feel your best in postpartum and beyond.
Grab your coffee or matcha, and let’s dive in! It’s time to nourish, strengthen, and thrive in motherhood—because YOU deserve to feel amazing in your postpartum body!
WHAT'S NEXT:
Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!
In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered! Join the Free Community!
Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider
It’s time to prioritize YOU, mama! So, what are you waiting for? Join the community and sign up for my weekly newsletter—let’s crush those health goals together.
Follow me on Instagram @wellnessbyval_
Join the Free Community of Mommas!
Email me at vwarner@wellnessbyval.com with any questions!
Sign up for my ONLINE program to heal your core and diastasis recti postpartum! It’s 100% self-paced and you will walk about with exercises that you can do that don’t take long and that help you heal postpartum! No more diastasis recti, worrying how you’ll look or feel or hurting your low back from picking up your toddler. Join today!
Monday Jan 27, 2025
Monday Jan 27, 2025
Today, we’re diving into a topic every mom can relate to—quick and easy weeknight dinners!
When life gets chaotic, it’s easy to fall into the trap of grabbing takeout or relying on convenience foods that may not leave you or your family feeling your best. But the good news is, with a little planning and a few simple recipes, you can have nourishing, delicious meals on the table in no time.
In this episode, I’ll be sharing four of my favorite weeknight dinner ideas that are fast, easy to prep, and packed with nutrition. So whether you're juggling homework, after-school activities, or simply feeling the weight of a busy day, these recipes will take the stress out of dinner time.
Let’s get started!
Val
Schedule your 60-Minute Nutrition Coaching Session with me today!
Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!
In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered - join here https://www.facebook.com/share/g/18ZFosay2X/
Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider
It’s time to prioritize YOU, mama! So, what are you waiting for? Head to https://wellnessbyval.kit.com/insider to join the community and sign up for my weekly newsletter—let’s crush those health goals together.
Connect with Me:
Instagram: @wellnessbyval_
Get the Weekly Newsletter!
Free Community
Email: vwarner@wellnessbyval.com
Thursday Jan 23, 2025
Thursday Jan 23, 2025
In the final week of the Start Strong Challenge, we’re focusing on creating habits that last by embracing balance and sustainability. All too often, we dive into new routines with an "all or nothing" mindset, only to burn out or feel defeated when life gets busy.
In this episode, I’ll share:
Why balance is key to building habits that work for your life
Practical tips to avoid overwhelm and create sustainable changes
How to prioritize self-compassion while staying consistent
If you’ve been striving for long-term wellness without sacrificing your sanity, this episode is your guide to finding harmony in your habits. Let’s wrap up this challenge feeling empowered and ready to thrive!
It's not too late to join the challenge and get all the FREE resources! Go to https://wellnessbyval.kit.com/startstrongchallenge to join today!
Stay strong & nourished,
Val
Connect with Me:
Instagram: @wellnessbyval_
Free Community
Email: vwarner@wellnessbyval.com
Need one-on-one support?
If you need 1:1 support, schedule a coaching session with me so I can support you on your journey with proper nutrition and lifestyle practices.
Stay hydrated with LMNT and get a FREE sample pack with your purchase.
Monday Jan 20, 2025
Monday Jan 20, 2025
Hey Momma!
Are you twired?! You’re so tired, but also wired? So when you finally make it to bed, you’re just laying there thinking about all of the things?
Has this happened to you?!
In this episode of the Strong & Nourished Momma podcast, we are talking about creating the ultimate pre-bed routine to help you go to sleep and stay asleep so that you wake up rested and refreshed! We dive into the science behind sleep and what the circadian rhythm is and how to use this information to support your pre-bed routine.
I also discuss some nutritional support for sleep - herbal teas, magnesium and tart cherry juice concentrate!
It’s time to sleep well and stress less!Val
Want some supplements to help with sleep?! Check out Earthley’s Stress & Sleep Supplements and Val’s Fullscript Supplement Dispensary for Sleep Support!
Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!
In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered - join here https://www.facebook.com/share/g/18ZFosay2X/
Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider
It’s time to prioritize YOU, mama! So, what are you waiting for? Head to https://wellnessbyval.kit.com/insider to join the community and sign up for my weekly newsletter—let’s crush those health goals together.
Connect with Me:
Instagram: @wellnessbyval_
Get the Weekly Newsletter!
Free Community
Email: vwarner@wellnessbyval.com
Thursday Jan 16, 2025
Thursday Jan 16, 2025
Do you struggle to find the motivation to exercise?!
Welcome to another episode of the Strong and Nourished Momma podcast!
This week, we're diving into one of the most important—and often challenging—aspects of self-care for busy moms: movement. We’re not just talking about any movement, but purposeful, intentional movement that fits seamlessly into your busy schedule.
In this episode, we'll be discussing:
Motivation: Why it can be tough to stay motivated, and how to cultivate intrinsic motivation that supports long-term consistency.
Implementation Intentions: How setting clear intentions can turn good intentions into real actions, even on your busiest days.
Habit Stacking: How to build movement into your existing routines so it becomes second nature—no extra time needed!
Plus, I've got some super practical tips for quick movement routines that busy moms can do anytime, anywhere, to get the blood flowing and boost energy.
If you're ready to take actionable steps toward a stronger, more nourished you—without sacrificing time with your little ones—this episode is for you! Tune in for strategies that will keep you moving and motivated all week long.
Key Takeaways:
The science behind motivation and how to make it work for you
Simple habit-stacking techniques that create lasting movement habits
Quick and effective movement routines that you can do even with a packed schedule
Tune in, get inspired, and let’s move with purpose, Momma! 💪
Need help with what to do for exercise during pregnancy or postpartum?! Join my Birthfit Pregnancy and Postpartum Foundations Program! It's 100% online and self-paced.
Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last
This link enrolls you in the challenge and you will receive the Challenge Workbook
Each week, I’ll send you worksheets, fun workouts and yummy recipes
Weekly check-ins within the community
Connect with Me:
Instagram: @wellnessbyval_
Free Community
Email: vwarner@wellnessbyval.com
Monday Jan 13, 2025
Monday Jan 13, 2025
Have you ever wondered how to keep your milk supply up to not only feed your little one, but to start storing some milk, too?!
Today we are talking about 6 things you need to know to keep your milk supply strong as a breastfeeding Momma! I breastfed for 13 and a half months, so I know the struggles of breastfeeding and the constant worry of trying to keep your supply up! That’s why I want to share with you some things you can start doing to help you! Of course there are things that are out of our control, and that’s okay! But we are going to focus on what IS in our control so that we can make this journey just a little less stressful!
Grab a notebook and pen, let’s dive in!
Get the Weekly Newsletter! And you will get all this information in your inbox! I’ll also send recipes and supplements to help support your milk supply!
If you need 1:1 support, schedule a coaching session with me so I can support you on your breastfeeding journey with proper nutrition and lifestyle practices.
Please share this episode with a mom friend who wants to breastfeed or is breastfeeding!
Stay strong & nourished,
Val
Connect with Me:
Get the Weekly Newsletter!
Instagram: @wellnessbyval_
Free Community
Email: vwarner@wellnessbyval.com
Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Work with me!
Schedule your FREE 15-minute consult with me today!
To book a 1:1 nutrition coaching session or package
To get the Birthfit Pregnancy and Postpartum Foundations Program
Here are my affiliates - brands I use and love!
Shop Kion with Val - use code WELLNESSBYVAL
Shop Earthley Products
Shop Clean Beauty Products with Val from Beautycounter
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
Thursday Jan 09, 2025
Thursday Jan 09, 2025
Welcome to Week 2 of the Start Strong Challenge where we are creating healthy habits that last! This week is all about taking steps to nourish your body and mind, so you have the energy you need to tackle your busy days as a mom while feeling strong and healthy!
In this episode, we dive into B=MAP and how you can use this formula alongside the 4 Laws of Behavior Change to develop habits that support your goals. Be sure to enroll for the FREE 4 Week Challenge so that you can get this week’s workbook + recipes to help you stay nourished and energized!
Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last
This link enrolls you in the challenge and you will receive the Challenge Workbook
Each week, you’ll receive worksheets, fun workouts and yummy recipes
Weekly check-ins within the community
Connect with Me:
Weekly Newsletter
Instagram: @wellnessbyval_
Free Community
Email: vwarner@wellnessbyval.com
If you enjoyed this episode, don’t forget to subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul!
Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Work with me!
Schedule your FREE 15-minute consult with me today!
To book a 1:1 nutrition coaching session or package
To get the Birthfit Pregnancy and Postpartum Foundations Program
Here are my affiliates - brands I use and love!
Shop Kion with Val
Shop Earthley Products
Shop Clean Beauty Products with Val from Beautycounter
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
Monday Jan 06, 2025
Monday Jan 06, 2025
Are you tired of feeling sluggish after breakfast, or craving sugary snacks just hours after you eat? In today’s episode of Strong & Nourished Momma, we’re diving into why a high-protein breakfast is a game-changer for busy moms looking to maintain steady energy levels throughout the day—without the dreaded sugar crash. Whether you're juggling kids, work, or both, these easy and delicious breakfast ideas will fuel you right from the start!
In This Episode, You’ll Learn:
✨The importance of protein for sustained energy and mood balance✨How protein can stabilize blood sugar and help prevent afternoon crashes✨Simple, quick high-protein breakfast options that are perfect for busy mornings✨The best sources of protein (even for those with dietary restrictions)✨Tips for making breakfast prep easy and stress-free
Ready to fuel your mornings with a protein-packed breakfast? Try out one of the ideas from today’s episode and let me know how it goes! Share your creations with us on social media and tag @wellnessbyval_ for a chance to be featured.
If you enjoyed this episode, don’t forget to subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul.
Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last
This link enrolls you in the challenge and you will receive the Challenge Workbook
Each week, I’ll send you worksheets, fun workouts and yummy recipes
Weekly check-ins within the community
Connect with Me:
Get the Weekly Newsletter!
Instagram: @wellnessbyval_
Free Community
Email: vwarner@wellnessbyval.com
Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!
Work with me!
Schedule your FREE 15-minute consult with me today!
To book a 1:1 nutrition coaching session or package
To get the Birthfit Pregnancy and Postpartum Foundations Program
End of the Year Sales!
Shop Kion with Val
Shop Earthley Products
Shop Clean Beauty Products with Val from Beautycounter
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)