Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
Get your FREE Protein-Packed Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide 
Snacks aren’t just a nice-to-have — they’re a must for postpartum moms.
Whether you’re healing from birth, breastfeeding, chasing a toddler, or heading back to work, smart snacking can be the difference between feeling depleted… and feeling energized.
In this episode, I’m sharing:✔️ Why snacks are essential for healing, milk supply, and mood✔️ What makes a “power snack” that actually keeps you full✔️ What to eat before and after workouts✔️ My favorite snack combos you can grab or prep in under 5 minutes
🎯 Ready to feel strong, energized, and confident in your body again?Join me inside the Strong, Nourished & Energized Mom Method — my 8-week program designed to help you fuel your body, rebuild strength, and create sustainable habits without burnout or rigid routines.
Inside, you'll get:💪 Simple nutrition strategies for real mom life🍳 Snack and meal templates (no more guesswork!)🏋️‍♀️ Core-safe workouts you can do at home💛 Support and coaching every step of the way
🎉 Enroll now at wellnessbyval.com/program 
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
Get your FREE Protein-Pack Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide
If you’ve been feeling depleted, stuck, or like your body just isn’t bouncing back after baby, there’s a good chance you’re missing one key nutrient: protein.
Whether you want to heal faster, have more energy, build strength, or lose fat — protein plays a massive role in your recovery and results. And most postpartum moms aren’t getting nearly enough.
In this episode, I’m breaking down:
Why protein is non-negotiable for postpartum healing, energy, milk supply, and metabolism
How much protein postpartum moms actually need (it’s more than you’ve been told)
Easy, realistic ways to get enough protein in your day — without tracking every bite
The best protein sources to help you feel full, strong, and nourished
You’ll also hear my own postpartum story — how focusing on protein helped me recover faster, support my milk production, and see changes in my body composition when I returned to exercise.
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
In honor of World Breastfeeding Week (8/1-8/7 2025), we’re bringing you a special bonus episode with Natalie Swart, BS, IBCLC, CLE, LCP — a lactation expert with over 15 years of experience helping families feel confident and empowered on their feeding journeys.
Whether you're breastfeeding at the breast, pumping, combo-feeding, or using donor milk, Natalie’s message is clear: you are doing a great job — and there’s no one "right" way to feed your baby.
In this episode, we discuss:
Why breastfeeding success looks different for everyone
The power of human milk in all its forms
Supporting families through toddlerhood and beyond
How to handle pressure to wean early
Redefining success in a way that feels good to YOU
This conversation is full of encouragement, real talk, and gentle reminders that your story matters.
Connect with Natalie:
Website: https://www.enchantmentlactation.com/Instagram: @enchantlcnmEmail: natalie@enchantmentlactation.com 
Locations: 
Corrales Location: 3949 Corrales Rd, Suite 105, Corrales, NM 87048
The Village Motherhood Company: 6200 Coors Blvd. NW, Suite M-1, Albuquerque, NM 87120 
🎧 Subscribe and share with a fellow momma who needs support on her journey!
 
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
In today’s episode, I’m sharing 3 key shifts every postpartum mom needs to know to go from feeling exhausted to energized. If you’re tired of being stuck in survival mode and ready to take charge of your recovery, this episode is for you.
We’ll discuss:
How to fuel your body properly without restrictive diets, so you have the energy to heal and recover.
Why core and pelvic floor healing is essential before jumping back into intense workouts.
The power of small habits over willpower, and how they can create lasting change in your postpartum journey.
 
Plus, I’m sharing about my free live workshop happening on August 1st where I’ll dive deeper into these 3 shifts and give you actionable steps to start feeling energized again. Spots are filling up fast, so make sure you sign up today!
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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
In today’s episode, we’re talking about how tiny daily habits can be a game-changer when it comes to healing, building strength, and staying consistent postpartum.
As a new mom, it’s easy to feel overwhelmed by all the things you want to do—exercising, eating healthy, and taking care of your baby. But the truth is, you don’t need to make huge changes right away. By starting small and focusing on little habits, you can make big strides without burning out.
 
I’ll share some of the tiny habits that helped me during my own postpartum recovery—like starting with just 5-minute walks and slowly increasing the duration and intensity, as well as setting reminders to do breathing and core exercises while my baby napped. These simple actions made a huge difference when it was time to get back into a regular exercise routine.
Listen in to learn:
Why starting with tiny habits is the key to long-term success postpartum.
How I used small movements like walking and core exercises to build strength and consistency.
The power of self-compassion and why it’s essential for your recovery.
Tips for incorporating simple habits into your daily routine without feeling overwhelmed.
If you’re feeling stuck or unsure about how to get started with postpartum recovery, this episode is for you!
 
Free Live Workshop: From Exhausted to Energized on August 1st – https://wellnessbyval.kit.com/workshop
If you're ready to take action and feel energized again, join me for my free live workshop From Exhausted to Energized on August 1st! I'll walk you through practical strategies to fuel your body, heal your core, and build lasting, sustainable habits. Sign up now and grab your spot!
 
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.

Returning to exercise postpartum can feel overwhelming. But with the right approach, you can safely rebuild strength, improve your cardio, and balance your hormones—without putting your body at risk.
In this episode, I share key tips for easing back into exercise postpartum, including the importance of starting slow, focusing on core and pelvic floor recovery, and balancing exercise with self-compassion. I also dive into the impact of hormonal fluctuations and how they affect your workouts and overall recovery.
Listen in to learn:
Why it’s crucial to take it slow and avoid jumping back into high-intensity workouts too soon.
How to focus on rebuilding core strength and improving mobility before jumping into intense cardio or weightlifting.
The role of hormones in your postpartum recovery and how to work with them, not against them.
Why practicing self-compassion is essential for your physical and mental health as you heal.
This episode is perfect for postpartum moms who are eager to get back to exercise but need guidance on how to do so safely and sustainably.
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program 
Not all supplements are created equal — and the one you’re taking might not be giving you what you actually need.
A client came to me during pregnancy wanting to make sure her nutrition was on point before baby arrived. She was already eating well and taking a prenatal supplement — but when we looked at the label together, we realized something important: it was missing several key nutrients she needed the most.
And she's not alone. Many prenatal and postpartum supplements are underdosed, omit critical nutrients, or include forms of vitamins your body can’t even use effectively.
In this episode, I’m walking you through:
The most common nutrient deficiencies during pregnancy and postpartum
What to look for in a high-quality prenatal or postpartum supplement
Why your energy, mood, recovery, and even milk supply could be affected by your supplement choice
What I personally take and recommend for my clients
When to consider a custom approach (like working with a dietitian)
Whether you’re pregnant, newly postpartum, or a few years into motherhood, this episode will help you make informed decisions that actually support your body’s needs.
Here are the supplements I discussed in this episode: https://us.fullscript.com/plans/vwarner1670162649-prental-pregnancy-postpartum-supplements
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program 
You’re going through the motions, checking the boxes, and still feel… off. You’re not broken — your body’s just trying to tell you something.
In this episode, we’re talking about the subtle (and not-so-subtle) signs your body is depleted and what it’s really asking for. From burnout to brain fog, cravings to crashes — these are the messages we often ignore until they scream at us. But you don’t have to wait for a breakdown to start healing.
What you’ll learn in this episode:
The hidden signs your body is running on empty
Why “just pushing through” is doing more harm than good
What your cravings, fatigue, mood swings, and sleep struggles are trying to tell you
Practical steps to support your energy, hormones, and healing (without a full lifestyle overhaul)
Stay strong & nourished,
Val
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program
You’ve probably heard that “just do some Kegels” or “crunches will fix it” when it comes to healing your core postpartum — but those old-school tips are missing some very important pieces.
In today’s episode, I’m joined by Dr. Jena Bradley, physical therapist, mom of four, and founder of Live Core Strong. We’re diving deep into postpartum fitness, core healing, and what it really takes to feel strong and confident in your body again — no matter how long it’s been since you had your baby.
We talk about:
✅ The biggest misconceptions about postpartum workouts✅ What causes the “mom pooch” and how to actually heal it✅ How core and pelvic floor healing changes after a C-section✅ What to do if you're short on time but want to feel stronger✅ How to know you're ready to return to exercise after birth✅ Simple fitness tips you can start today (even with a newborn!)
Dr. Jena also shares her favorite advice for staying consistent, building a routine that works with motherhood, and taking the first step back into movement — even if you’re feeling overwhelmed or stuck.
How to Connect with Jena:
Listen to Dr. Jena's podcast, The Fit Postpartum MomVisit Jena’s Blog: Live Core Strong https://livecorestrong.com 
Watch the Free Workshop: Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises in Less than 2 Minutes A Day https://livecorestrong.com/class 
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program
Feeling depleted after baby — even though you’re “doing everything right”?
In today’s episode, I’m sharing the 3 postpartum nutrition shifts that helped me go from tired, under-fueled, and foggy… to feeling strong, energized, and like me again.
Because postpartum isn’t just about bouncing back — it’s about rebuilding. And nourishing your body well can change everything.
In this episode, we cover:
What I used to believe about postpartum nutrition vs. what I know now
The 3 biggest shifts I made that truly helped:
Protein First — why it matters and how to fit it in
Balance Over Perfection — getting off the all-or-nothing train
Plant Foods with Purpose — variety, fiber, and antioxidants that support healing
My go-to snack and meal ideas that are simple and mom-friendly A few supplements that supported my recovery (and why the right ones matter)
If you're trying to understand your hormones postpartum or prep your body for future pregnancy, let me tell you about a tool I love: Mira.
Mira is a science-backed at-home hormone tracker that gives you actual lab-grade insight into your cycle — whether you're TTC or simply want to understand your body better.
Check it out and learn more at 👉 wellnessbyval.com/mira
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.