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

12 | Start Strong Challenge Week 1: Building the Right Mindset for Habit Change

I know how hard it is to create healthy habits as a busy mom... and have them actually STICK! So that’s why I’ve put together this FREE 4 week challenge for you to start creating lasting healthy habits right now! 
 
Throughout January, I will be releasing additional episodes to help you on this journey. Today we discuss the psychology of habit formation and why mindset is key to long-term success.
 
So if you're ready to do the work, grab a notebook and pen, and let's dive in.
 
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 + the Workbook for Week 1 
Weekly check-ins within the community
 
Connect with Me:
Weekly Newsletter
Instagram: @wellnessbyval_
Free Community
Email: vwarner@wellnessbyval.com
If you enjoyed this episode, please 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
 
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)

11 | New Year, Same Struggles? How to Set Resolutions & Create Healthy Habits That Actually Stick

Do you find yourself setting New Year's Resolutions? Do you set these overambitious goals at the beginning of the year only to become overwhelmed and stop these habits altogether by February? Are you looking to get back into a good movement routine to build strength and be a functional mom or start meal planning and prepping to help save time and feed the family healthy meals? 
 
This episode explores the common challenges people face when setting New Year’s resolutions and why they often don’t last. I will provide practical strategies to help a busy mom like you set realistic, meaningful goals that lead to sustainable change. This is the type of change that lasts a lifetime and makes being healthy easy! We will discuss aligning resolutions with personal values, creating actionable steps, and building habits that fit into a busy lifestyle. Whether you're aiming to get fitter, eat healthier, or finally tackle a long-held goal, this episode offers actionable advice on how to set resolutions that work and create habits that truly stick.
 
To help you create these habits that actually stick, I am offering a FREE 4-Week Challenge to help you kick off your 2025 with a bang! I will teach you how to build sustainable healthy habits that fit your busy lifestyle. Each week you will get simple, practical tools to feel stronger, more energized, and nourished - including workouts, easy recipes and mindset strategies. Whether you're just starting or looking for a fresh reset, this challenge will help you prioritize your health and create habits that STICK! Let’s make this your strongest year yet, Momma!
Click HERE to join the challenge and don’t forget to join the Free Community where I will guide you each week during the challenge. 
 
Enjoy today’s show!
Val
 
What’s Next?!
Join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last
This link will give you the Start Strong Workbook
Each week, you will receive worksheets related to the week's topic, along with workouts and recipes.
 
Join the of Mommas! This is where I will host the check-ins each week.
 
Schedule your FREE 15-minute consult with me today!
 
Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!
 
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!
 
Here are my affiliates - brands that I personally use and love!
Shop Kion with Val - I love the Kion Aminos and Creatine!
Shop Earthley Products 
Some of Val’s favorite products
Goodnight Lotion 
Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
Teething Tamer
Feel Better Fast
Elderberry Elixir
Shop Clean Beauty Products with Val from Beautycounter
 
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
 
There are many different ways you can work with me! 
To book a 1:1 nutrition coaching session or package
To get the Birthfit Pregnancy and Postpartum Foundations Program

10 | A Mom's Secret to Feeling Strong and Grounded This Holiday Season

When the day's craziness hits you from all angles, what do you do? How do you cope? Have you ever thought of practicing gratitude? But how do you practice gratitude when you’re a mom and don’t even have time to go to the bathroom without being interrupted?! Don’t worry, that’s what we will discuss today.
 
In this episode, we will discuss the transformative power of gratitude in a busy mom’s life and how practicing gratitude can shift perspective, reduce stress, and help moms feel more present and energized. Yes! I am totally here for this! And guess what?! It doesn’t have to be something that takes hours or even 15 minutes! It can literally take you 60 seconds to incorporate in your busy busy day. AND you can practice it with your kids, while you’re getting ready for the day, driving to work, making dinner, so you don’t even have to think about finding extra time to sit down and practice gratitude. We will discuss how you can integrate this powerful practice throughout the day.
 
Stay strong & nourished and enjoy today’s show!
Val
 
What’s next?!
Get the Weekly Newsletter!
Join my Free Community of Mommas!
Schedule your FREE 15-minute consult with me today!
 
Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!
 
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!
 
Here are my affiliates - brands that I personally use and love!
Shop Kion with Val - I love the Kion Aminos and Creatine!
Shop Earthley Products 
Some of Val’s favorite products
Goodnight Lotion 
Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
Teething Tamer
Feel Better Fast
Elderberry Elixir
Shop Clean Beauty Products with Val from Beautycounter
 
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
 
There are so many different ways you can work with me! 
To book a 1:1 nutrition coaching session or package
To get the Birthfit Pregnancy and Postpartum Foundations Program
 
Here are references from today’s episode:
Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo, Brazil), 21, eRW0371. https://doi.org/10.31744/einstein_journal/2023RW0371
 
Lilian Jans-Beken, Nele Jacobs, Mayke Janssens, Sanne Peeters, Jennifer Reijnders, Lilian Lechner & Johan Lataster (2019): Gratitude and health: An updated review, The Journal of Positive Psychology, DOI: 10.1080/17439760.2019.1651888 
 

09 | How to Build a Balanced (& Healthy) Plate to Fuel for Your Busy Day as a Mom

Have you ever been so busy running around, whether for your kids, going to work, or running errands that you end up skipping meals or grabbing whatever’s convenient?!
 
Let’s fix that today! 
 
In this episode, I teach you how to build a balanced plate so that you can fuel your busy day as a working mom! I will share 5 key components of a balanced plate, how to easily create one and why this is so important for energy, focus and sustaining busy days. This technique can be used when meal planning and prepping meals at home or when you’re out and about!
 
After listening to this episode, I encourage you to try building one balanced meal today with what you learned! 
 
Don’t forget to share your favorite balanced meals or meal prep tips on social media! Tag me on Instagram, @wellnessbyval_ 
 
Stay strong & Nourished,
Val
 
What’s Next?!
Get your FREE Balanced Recipe Here!
Schedule your FREE 15 minute consult with me today!
 
There are so many different ways you can work with me! 
To book a 1:1 nutrition coaching session or package
To get the Birthfit Pregnancy and Postpartum Foundations Program
 
Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!
 
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!
 
Here are my affiliates - brands that I personally use and love!
Shop Kion with Val - I love the Kion Aminos and Creatine!
Shop Earthley Products 
Some of Val’s favorite products
Goodnight Lotion 
Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
Teething Tamer
Feel Better Fast
Elderberry Elixir
Shop Clean Beauty Products with Val from Beautycounter
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

08 | The Joy of Movement & How to Establish an Exercise Routine That You Love as a Busy Mom

Are you tired of dreading your workouts or feeling like exercise is just another chore on your to-do list? In this episode of Strong & Nourished Momma, we’re flipping the script on fitness and talking all about finding joy in movement.
 
Discover why loving the way you move is the key to creating a sustainable routine, how to explore different activities to find what lights you up, and practical tips for fitting movement into your busy mom life. Whether it’s dancing in your kitchen, walking in nature, lifting heavy weights, or trying something brand new, this episode will inspire you to reimagine exercise as a source of energy, strength, and fun.
 
Tune in for simple strategies, encouragement, and a challenge to help you start moving in a way that feels good to you! It’s important to find something you enjoy, as well as prepare you for the Daily Olympics known as Motherhood!
 
Don’t forget to share your movement wins with me—tag me on social media or drop me a message. Let’s celebrate together! You got this, Momma!
 
Stay strong & Nourished,
Val
 
What’s Next?!
Schedule your FREE 15-minute consult with me today!
 
Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!
 
There are so many different ways you can work with me! 
To book a 1:1 nutrition coaching session or package
To get the Birthfit Pregnancy and Postpartum Foundations Program
 
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!
 
Here are my affiliates - brands that I personally use and love!
Shop Kion with Val - I love the Kion Aminos and Creatine!
Shop Earthley Products 
Some of Val’s favorite products
Goodnight Lotion 
Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
Teething Tamer
Feel Better Fast
Elderberry Elixir
Shop Clean Beauty Products with Val from Beautycounter
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

07 | Part 2: Constipation Awareness Month: The Power of Prebiotics and Probiotics

December is Constipation Awareness Month and we are back with Part 2!
 
In this episode, we explore how prebiotics and probiotics can support regularity and overall gut health. Learn what they are, why they matter, and how to easily incorporate them into your routine to keep your digestion on track this December (and beyond!). If you haven’t listened to part 1, be sure to check out Episode 06 | Part 1: Constipation Awareness Month: 5 Simple Ways to Get Things Moving This December before diving into this episode. 
 
You can find all of the prebiotics and probiotics I discuss in my Fullscript Supplement Dispensary. 
 
Don’t forget to schedule your nutrition coaching session with me to dive in further and I can create a personalized plan for you!
 
Prebiotics - non-digestible food ingredients that beneficially affect the host by selectively stimulating growth and/or activity [function] of one or a limited number of bacteria in the colon.
Partially Hydrolyzed Guar Gum
Acacia Fiber
Wheat Dextrin
Psyllium Husk
 
Probiotics - "live microorganisms which when administered in adequate amounts confer a health benefit to the host."​ You have to have the right strain for the job! In this case, we are wanting probiotic strains that have been specifically researched to help improve motility and constipation. 
 
Probiotic Nomenclature - be sure there is a strain AND that the strain has research to back it up. 
 
Bifidobacterium (genus) lactis (species) Bb12 (STRAIN)
Bifidobacterium (genus) lactis (species) HN019 (STRAIN)
Lactobacillus (genus) acidophilus (species) NCFM (STRAIN)
Bifidobacterium (genus) lactis (species) Bi-07 (STRAIN)
Bifidobacterium (genus) longum (species) BB536 (STRAIN)
Lactobacillus (genus) casei (species) shirota (STRAIN)
This is in Yakult
 
Stay strong & nourished, 
Val
 
NEXT STEPS:
Schedule your FREE 15 minute consult with me today!
Supplements to Support Motility - you will get 10% off your orders. If you set up subscriptions, you get an additional 5% discount. The Black Friday Sale is still going on through December 4th!!!
Subscribe to get updates when a new episode is released (+ some goodies!)
Follow me on Instagram
Join my Facebook Group
 

06 | Part 1: Constipation Awareness Month: 5 Simple Ways to Get Things Moving This December

December is Constipation Awareness Month! And we are starting off the month with a 2-part series to give constipation the attention it deserves! 
 
In this episode (part 1), we will tackle constipation head-on and I’ll share five simple and effective strategies you can incorporate into your daily routine to support better motility and overall gut health. The goal is to stay regular and feel your best! From nutrition and hydration tips to lifestyle changes that make a big difference you’ll walk away with practical steps to get things moving and feel your best this holiday season. 
 
If you’ve ever struggled with feeling stuck (literally), this episode is for you! Let’s get things flowing!
 
Stay strong & nourished, 
Val
 
NEXT STEPS:
 
Schedule your FREE 15 minute consult with me today!
 
Supplements to Support Motility - you will get 10% off your orders. If you set up subscriptions, you get an additional 5% discount. The Black Friday Sale is still going on through December 4th!!!
 
Subscribe to get updates when a new episode is released (+ some goodies!)
 
Follow me on Instagram
 
Join my Facebook Group

05 | **BONUS** Black Friday Sales!

Black Friday Sales are in FULL SWING!! 
 
In this episode, I am sharing my Black Friday Sales with you, along with my affiliate Black Friday Sales! Use this to get something for yourself, a gift to someone you care about, or BOTH!! Don’t forget that your health matters and it’s okay to put yourself first, Momma!
 
I am offering 20% off ALL of my services! I have never done this before and I am so excited to be offering this discount for you all! This includes 1:1 nutrition coaching (30 and/or 60 minute visits) and my 100% online and self-paced Birthfit Pregnancy and Postpartum Foundations Program. If you have questions, book your FREE 15 minute consult with me and we can discuss!
To book a 1:1 nutrition coaching session or package
To get the Birthfit Pregnancy and Postpartum Foundations Program
At checkout, use code: BLACKFRIDAY20 - now through 12/1!!
 
Check out Val’s Fullscript Supplement Dispensary! Normally you get 10% off your supplements, but for Black Friday you’re getting 20% OFF 11/29 - 12/3!
 
Here are my affiliates - brands that I personally use and love!
Kion is offering KionCash for Black Friday!
Shop Kion with Val - they are offering KionCash for Black Friday, NOW through Tuesday, 12/3 (applied at checkout)
Spend $100 and earn $25 kioncash
Spend $150 and earn $50 
Spend $200 and earn $75
Spend $250 and earn $100
Shop Earthley Products and get 20% off the entire store from Thursday, 11/28th at 6pm EST until Monday, 12/2 11:59pm EST (use code: BLACKFRIDAY24)
Some of Val’s favorite products
Goodnight Lotion 
Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness)
Teething Tamer
Feel Better Fast
Elderberry Elixir
Shop Clean Beauty Products with Val and get 25% OFF sitewide (applied at checkout)
Spend $125+ to claim the Mini AHA Soothing Mask (exfoliating mask, softer skin)
Spend $200+ to claim both the Mask and the Overnight Resurfacing Peel (smoother skin, radiant and glowing skin)
Some of Val’s favorites: The Clean Deo, Think Big All in One Mascara, Dew Skin Tinted Moisturizer and thee All Bright C Serum
Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)
 
**Disclaimer! Remember to discuss any supplements with your Registered Dietitian and/or Healthcare Provider prior to starting any new supplements. Especially if you are pregnant, nursing or taking any medications. 
 
Please remember to practice gratitude and savor this holiday season!! 
 
Stay strong and nourished, 
Val
 
NEXT STEPS:
Schedule your FREE 15 minute consult with me today!
Subscribe to get updates when a new episode is released (+ some goodies!)
Follow me on Instagram
Join my Facebook Group

04 | Does It Really Take 21 Days To Make Or Break A Habit? How To Create Habits That Last

Are you trying to build a healthy habit but struggling to make it stick? You’ve probably heard that it only takes 21 days to form a new habit, but is that really true? In this episode, I dive deep into the science behind habit formation and reveal why the day-day rule might be a myth. 
 
I’ll explore what research really says about how long it takes to create or break a habit and share practical strategies to help you build routines that truly last. From starting small and staying consistent to creating effective triggers and celebrating progress, I’ll give you the tools you need to make lasting changes in your life. Plus, I’ll discuss what it takes to break old habits and replace them with positive ones that align with your wellness goals. 
 
Whether you’re aiming to add more exercise, eat healthier, or develop a better self-care routine, tune in to learn how to build habits that stick!
 
Stay strong & nourished,
Val
 
NEXT STEPS:
Schedule your FREE 15 Minute Discovery Call with Val!
 
Subscribe to get updates when a new episode is released (+ some FREE goodies!)
 
Follow me on Instagram
 
Join my Facebook Group
 
 

03 | The Foundations of Postpartum Wellness to Help New & Seasoned Moms Thrive in the Fourth Trimester

Did you know that the first three months postpartum are known as the 4th Trimester?! The trimester where energy (calorie) and nutrient needs increase to help with tissue repair/healing, mental and physical energy and milk production! This is not the time to cut calories and start exercising. However, you can start to do some things to support your overall health and wellness!
 
In this episode, I share the 5 Foundations to Postpartum Wellness to help you nourish, care for yourself and help through the early stages of motherhood and beyond. Whether you’re about to have your first babe or your third, these foundations to postpartum wellness are essential!
Stay strong & nourished,
Val
 
NEXT STEPS:
Subscribe to get updates when a new episode is released (+ some goodies!)
Follow me on Instagram
Join my Facebook Group
Schedule your FREE 15 Minute Discovery Call with Val!