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 
 
Imagine trying to build a house on a cracked foundation. No matter how pretty or strong it looks on the outside — over time, things begin to break down. That’s exactly what happens when you jump back into exercise postpartum without healing your core and pelvic floor first.
In this episode, I’m pulling back the curtain on what most postpartum workouts miss — and how to truly rebuild your core from the inside out. We’re talking about the real reasons you feel weak, tired, or like your body just isn’t “bouncing back” (hint: it’s not just about sleep or crunches).
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 
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, I’m breaking down one of the most common — and most overlooked — postpartum nutrition mistakes moms are making: under-fueling.
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 
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
 
📲 Grab My FREE Travel Nutrition Checklist: https://wellnessbyval.kit.com/travel
Perfect for your next road trip or vacay!👉 https://wellnessbyval.kit.com/travel
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.

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
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.

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!)
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
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 
If you’ve ever felt confused about your menstrual cycle, postpartum hormones, or energy fluctuations — you’re not alone.
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.

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.

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.

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.

In this powerful conversation, I sit down with Ashley Rocha, a hormone wellness educator and mom of two, to explore the real hormonal shifts moms experience and how to support them naturally.
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.
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.

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.