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Strong & Nourished Momma

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Are you a postpartum mom struggling to feel like yourself again?

by Val Warner

YouTube
Strong & Nourished Momma

About Strong & Nourished Momma

Are you a postpartum mom struggling to feel like yourself again? Exhausted, overwhelmed, and wondering how to lose baby weight, heal your core, and boost your energy while caring for your little one? Not sure what to eat postpartum or how to fit in quick healthy meals and safe workouts at home? This podcast is your guide to postpartum recovery, nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable.

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Episodes

New episodes usually drop on Mondays.124 episodes
  1. Oct 26, 2026 · 1 hr 34 min

    Ep 123: Acupuncture for Women’s Health, Fertility & Your Cycle: What to Expect with Dr. Josie Sanders-Spencer, DOM, Lac

    Painful periods, clots and rough PMS are common. But are they normal? Not according to today's guest. Val sits down with Dr. Josephine "Josie" Sanders-Spencer, DOM, LAc, a Doctor of Oriental Medicine and owner of Yellow Door Acupuncture in Albuquerque, NM. Josie shares how acupuncture helped her heal through ballet injuries and led her to Chinese medicine. Then she breaks down what traditional Chinese medicine…

  2. Oct 19, 2026 · 29 min

    122 | Coming Off Ozempic, Wegovy or Zepbound? How to Keep Your Results (GLP-1s Part 2)

    You lost the weight. The food noise went quiet. Then you stopped the shot... and it all came roaring back. Sound familiar? In this follow-up to Episode 117, Val breaks down what really happens in your body when you stop a GLP-1 like Ozempic, Wegovy, Mounjaro or Zepbound. She explains the difference between GLP-1 and GIP, why the weight so often comes back (it's biology, not willpower), and why thinking about food…

  3. Oct 12, 2026 · 38 min

    121 | Postpartum Hair Loss: Why It Happens, When It Stops & When To Worry

    Clumps of hair in the shower drain. Hair all over your sweater. Hair wrapped around your baby's fingers. Is postpartum hair loss normal, or is your body trying to tell you something? In this episode, Val breaks down what's really behind postpartum hair loss. She explains how the big estrogen drop after birth works like a "mini menopause," and how it affects not just your hair, but your skin, bones, and more. You'll…

  4. Oct 5, 2026 · 54 min

    120 | What Leaking, Coning & Back Pain Are Really Telling You

    You got cleared six weeks after giving birth. So why are you still peeing a little when you sneeze or jump, seeing your belly cone when you sit up, or feeling your back ache by the end of the day? In this episode, Val joins registered dietitian Brooke Miller on the Nutrition for Mamas podcast for a real talk on postpartum core recovery. Think of it as your reminder. As moms, it's so easy to get distracted, and we…

  5. Sep 28, 2026 · 1 hr 2 min

    119 | Postpartum Sex, Libido & Your Pelvic Floor: What Nobody Tells You with Lindsay Thorsen, DPT

    Pelvic floor physical therapist and sex educator Lindsay Thorsen, DPT joins the show for an honest conversation about sex, libido, and your pelvic floor after having a baby. Heads up, momma: this episode is explicit. This week's episode is a different kind of conversation. Val sits down with Lindsay Thorsen, DPT — a pelvic floor physical therapist and sex educator — for an open, honest conversation about what…

The archive: 119 older episodes
  1. Sep 21, 2026 118 | She Lost 20 Pounds of Fat & Gained Muscle Postpartum — Without a GLP-1. Here's Exactly What We Did.
    Last week's episode was about GLP-1s. This week, Val walks through the other real path — an anonymized client who lost over 20 pounds of fat and gained muscle postpartum, without medication. No shortcuts, no crash plan. Just three real phases, over about two years. In This Episode: The other side of last week's GLP-1 conversation — what's possible with time, consistency, and the right foundations, no medication…
  2. Sep 14, 2026 117 | GLP-1s for Weight Loss: What Postpartum Moms Actually Need to Know
    Everyone's talking about GLP-1s right now — but almost nobody is talking about what YOU actually need to know before considering one. No fear-mongering, no hype, no "you should get on one" pressure. In this episode, Val breaks down what these medications actually are, why timing matters more than people realize, and the questions to bring to your doctor instead of Google at 11pm. In This Episode: Why this…
  3. Sep 7, 2026 116 | Why Gut Health — Not Willpower — Might Be Blocking Your Postpartum Weight Loss
    You've tried fasting. You've tried cutting carbs. You've tracked every bite and cut your calories way down. And the scale hasn't budged. In this episode, Val breaks down a piece of postpartum weight loss that almost nobody talks about: slow gut motility — and why it might be the real reason you're stuck, bloated, and exhausted, even when you're "doing everything right." In This Episode: Why "eat less, move more"…
  4. Aug 31, 2026 115 | Postpartum Weight Loss Myths I'm Tired of Hearing (Let's Set the Record Straight)
    Enrollment for the 8-Week Group Coaching Program for Moms is OPEN!! Save $100, get a FREE coaching call with me, plush a FREE 6-week strength program! Save your spot today - https://wellnessbyval.com/program Eat less while breastfeeding. Do more cardio. Wait until you're "cleared" at six weeks. If the scale isn't moving, nothing's working. Momma, these myths are everywhere — and most of them are wrong. In this…
  5. Aug 24, 2026 114 | What Changes When Postpartum Moms Stop Waiting for the Perfect Time
    "I'll start when things calm down." "I'll start Monday." "I'll focus on myself once the kids are older." Sound familiar, momma? In this episode, Val breaks down why waiting feels safe — and why the "right time" is a moving target that never actually arrives. She shares her own realization going into postpartum that it would be easy to put herself last, plus real patterns she hears from clients over and over, to…
  6. Aug 17, 2026 113 | What Nobody Tells You About Getting Strong After Baby — And Why It Can Happen Faster Than You Think
    If you've felt discouraged postpartum thinking strength is something that's going to take forever to get back — this episode is really good news. Val breaks down two very different timelines: full recovery (physically, nutritionally, mentally) really can take one to two years, but real, visible strength gains can start showing up much faster than that — especially once one key piece is in place. Val shares her own…
  7. Aug 10, 2026 112 | You Don't Recognize Your Body Anymore — Here's Why That's Not Your Fault
    Ever catch your reflection and feel like you're looking at a stranger? In this episode, Val shares a deeply personal story — the moment two months postpartum when a pair of her own jeans wouldn't zip, and the identity crisis that followed. She breaks down why this feeling isn't vanity, isn't your fault, and isn't something to push past — it's grief, it's an identity shift, and it's your body having done exactly…
  8. Aug 3, 2026 111 | Why Your Body Feels Stuck in Survival Mode (And How to Finally Get Out)
    Feel like you're doing everything "right" and your body still won't cooperate? Flat energy, a stalled plateau, foggy afternoons, wired-but-tired nights? In this episode, Val breaks down survival mode — what it actually is, why postpartum (and just plain busy) life practically guarantees it, and why you can't out-discipline a nervous system that doesn't feel safe. Val also shares a client story — a mom of three,…
  9. Jul 27, 2026 110 | The Real Reason You Can't Stay Consistent as a Postpartum Mom (It's Not What You Think)
    Motivation is not your problem. Your system is. In this episode Val breaks down the real reasons postpartum moms struggle to stay consistent — and it has nothing to do with willpower, discipline, or how badly you want it. If you have been starting and stopping, falling off track, or waiting to feel ready — this episode is going to change the way you think about consistency forever. In this episode we cover: Why…
  10. Jul 20, 2026 109 | How to Eat Enough While Breastfeeding Without Tanking Your Milk Supply or Gaining Weight
    You are breastfeeding, you are starving, and you are scared that if you eat more you will gain weight — but if you eat less your supply will tank. Sound familiar? In this episode Val breaks down exactly how to fuel your body while breastfeeding, why cookie cutter calorie advice does not work for nursing moms, and what eating enough actually looks like in real life — with specific food examples for three different…
  11. Jul 13, 2026 108 | Losing Weight But Still Feel Soft? Here's What's Actually Happening in Your Body
    The scale is moving but you still feel soft, undefined, and not like yourself. Sound familiar? In this episode Val breaks down exactly why this happens — and it is not a willpower problem. It is a physiology problem. If you have been eating less, doing more cardio, and still not seeing the results you want, this episode is going to connect a lot of dots for you. In this episode we cover: Why weight loss and fat…
  12. Jul 6, 2026 107 | Is Your Core Ready to Level Up? 5 Signs You're Progressing Too Fast (Or Not Fast Enough)
    Are you doing postpartum core work but not sure if it's actually working? In this episode, Val breaks down exactly how to know where you are in your core recovery — and whether it's time to progress or time to pump the brakes. If you've ever felt like you're going through the motions, still feel weak months (or years) postpartum, or you're not sure if what you're feeling during exercise is normal — this episode is…
  13. Jun 29, 2026 106 | You Don't Need More Willpower. You Need This Instead!
    How many times have you told yourself you just need more willpower? More discipline. More motivation. More of something you feel like everyone else has — and you just don't. What if willpower was never the answer? In this episode Val introduces The Willpower Trap — the all-or-nothing cycle that keeps so many moms stuck — and breaks down what actually creates lasting change: guidelines, curiosity, and systems. Since…
  14. Jun 22, 2026 105 | 3 Nutrition Non-Negotiables for Every Busy Mom
    What if eating well as a busy mom didn't require a complicated meal plan, a new diet, or hours of Sunday meal prep? What if it came down to just three things — done consistently — no matter what phase of life you're in? In this episode Val Warner, board-certified sports dietitian and postpartum nutrition expert, shares the three nutrition non-negotiables she has used through every phase of her own postpartum…
  15. Jun 15, 2026 104 | Stop Jumping Back Into Workouts Postpartum — Do This First
    Your doctor cleared you at 6 weeks. So why does your body still feel so off? Here's the truth nobody tells you: being cleared for exercise and being READY to exercise are two completely different things. And jumping back in before your foundation is in place is one of the most common reasons postpartum moms end up dealing with leaking, back pain, and a core that feels completely disconnected — months or even years…
  16. Jun 8, 2026 103 | 5 Reasons Your Body is Still Inflamed Postpartum — And What to Do About It
    You're exhausted. Your joints ache. You feel puffy. Your digestion is off. And everyone keeps telling you this is just part of being a mom. But what if your body has been trying to tell you something — and it has a name? In this episode, Val breaks down the 5 real reasons your body is still inflamed postpartum — and exactly what to eat to start turning it around. This one connects a lot of dots. In this episode:…
  17. Jun 1, 2026 102 | Postpartum Body Image Nobody Talks About: Clothes, Comparison & the Mental Load of Living in This Body
    Your clothes fit weird. You're doing everything right — eating well, showing up to workouts — and your body still doesn't feel like yours. And watching other moms seem to "bounce back" while you're still waiting? That comparison spiral is real, and it's exhausting. In this episode, Val gets real about postpartum body image — the clothes, the belly, the comparison trap, and the mental load of living in a body that…
  18. May 25, 2026 101 | How to Build a Workout Routine That Actually Sticks: The Minimum Effective Dose for Busy Mommas
    If your workout routine keeps falling apart, it's not a you problem — it's a plan problem. In this episode, Val shares her own real week of workouts (spoiler: nothing went according to plan and it was still a great week), breaks down the brand new 2026 ACSM resistance training guidelines, and gives you the exact framework to build a routine that actually fits your life — not your ideal life. Your imperfect week…
  19. May 18, 2026 100 | Sleep, Cortisol & Fat Loss: Why Postpartum Moms Can't Out-Train a Stressed Nervous System
    We made it to 100 episodes — and we're celebrating with one of the most important conversations this show has ever had. If you've been doing the workouts, eating well, trying to stay consistent — and you're still exhausted, still stuck, still wondering why your body isn't responding — this episode is going to change the way you understand what's happening inside you. Today we're breaking down: Why postpartum is a…
  20. May 11, 2026 99 | A Letter to the Momma Who Keeps Putting Herself Last
    You are not lazy. You are not failing. You are depleted — and there is a massive difference. In episode 99, Val reads a letter to the mom who keeps putting herself last. The one skipping meals, running on cortisol, and wondering why nothing ever sticks. This episode is less protocol and more permission slip — and sometimes that's exactly what we need most. In this episode: Why "I'll start when things calm down" is…
  21. May 4, 2026 98 | What I Actually Eat in a Week as a Working Momma, Dietitian & Hybrid Athlete (Real & Unfiltered)
    Ever wonder what a functional sports dietitian actually eats in a real week — not the perfect Instagram version, but the real one? This is that episode. In this episode, Val Warner pulls back the curtain on her real food week — as a working momma, board certified sports dietitian, hybrid athlete, and someone currently navigating pre-conception nutrition. She shares her pre-workout routine, her breakfast rotation,…
  22. Apr 27, 2026 97 | Picky Eating, Breastfeeding & Toddler Nutrition: What Moms Need to Know with Dr. Liz Daniels, DO, RD
    Is mealtime a battle in your house? Are you second-guessing your nutrition while breastfeeding or wondering if your picky toddler is actually getting enough? This episode is going to be your new best friend. Sports dietitian and postpartum wellness expert Val Warner sits down with Dr. Liz Daniels — a board-certified pediatrician AND registered dietitian — for a judgment-free, practical conversation about feeding…
  23. Apr 20, 2026 96 | Gut Health & the Momma Microbiome: What Actually Works (And What's Just Hype)
    Is your gut the missing piece of your postpartum recovery? If you have been dealing with bloating after meals, irregular digestion, postpartum anxiety, or weight that just will not budge despite doing everything right — this episode is going to connect some serious dots for you. In this episode sports dietitian, functional medicine practitioner, and postpartum wellness expert Val Warner breaks down what actually…
  24. Apr 13, 2026 95 | The 4 Nutrient Deficiencies Stealing Your Energy as a Momma: Iron, B12, Folate & Vitamin D
    Still exhausted even after your labs came back "normal"? You are not imagining it — and this episode is going to explain exactly why. In part two of our mom fatigue series, sports dietitian, functional medicine practitioner, strength coach, and postpartum wellness expert Val Warner breaks down the four nutrient deficiencies she sees most commonly in postpartum and busy mommas — iron and ferritin, B12, folate, and…
  25. Apr 6, 2026 94 | Why You're Always Tired as a Mom: 4 Root Causes of Fatigue That Have Nothing to Do With Sleep
    Are you exhausted no matter how much sleep you get? You're not imagining it, and it's not your fault.If you're a postpartum mom, busy working momma, or an active woman who is doing all the things and still running on empty, this episode is for you. Sports dietitian, strength coach, and postpartum wellness expert, Val Warner, breaks down the 4 root causes of mom fatigue that most doctors completely miss, and none of…
  26. Mar 30, 2026 93 | Fertility, Pregnancy & Postpartum Nutrition: What Moms Are Missing with Lily Nichols, RDN, CDE
    Are you eating “healthy” but still feeling unsure if you’re getting what your body actually needs during fertility, pregnancy, or postpartum? In this episode of the Strong & Nourished Momma Podcast, I sit down with Lily Nichols to break down what most women are missing when it comes to nutrition during these critical stages. We talk about nutrient gaps, blood sugar balance, postpartum depletion, and how to focus on…
  27. Mar 23, 2026 92 | Why Your Core Still Feels Weak Postpartum (Even If You’re Working Out)
    If you’ve been working out, eating better, and still not seeing results in your core — you’re not alone. Many postpartum moms feel frustrated when their body doesn’t respond the way they expect, especially when they’re putting in the effort. In this episode, sports dietitian, strength coach, and mom Val Warner breaks down one of the most overlooked reasons why: your core and pelvic floor foundation hasn’t been…
  28. Mar 16, 2026 91 | Fueling for Exercise as a Busy Mom: What to Eat for Strength, Energy & Recovery
    Many moms are working hard in their workouts but still feeling exhausted, constantly hungry, or struggling to recover. In many cases, the problem isn’t lack of motivation or discipline — it’s not fueling the body enough to support exercise. In this episode, sports dietitian, strength coach, and mom Val Warner breaks down how busy moms can fuel their workouts for better energy, stronger performance, and faster…
  29. Mar 9, 2026 90 | Bone Health for Moms: Why Bone Density Starts Declining in Your 30s & How to Protect It
    Most women think bone health is something to worry about later in life — but the truth is, bone density peaks in your 20s and begins to decline in your 30s. In this episode, sports dietitian and strength coach Val Warner breaks down how nutrition, strength training, and energy intake impact bone health for moms. If you’re strength training, navigating postpartum recovery, breastfeeding, or simply trying to stay…
  30. Mar 2, 2026 89 | Meal Planning for Busy Schedules: How to Eat Well Without Living in the Kitchen
    Feeling overwhelmed by meal planning? If you’re tired of staring into the fridge at 5pm, Googling recipes you’ll never make, or starting over every Monday, this episode is for you. In this episode of the Strong & Nourished Momma Podcast, we’re breaking down how to meal plan as a busy mom — without spending hours in the kitchen or following complicated meal prep systems. Because eating well isn’t about perfection.…
  31. Feb 23, 2026 88 | Carbs Are Not the Enemy: How Busy Moms Should Actually Use Carbohydrates for Energy, Hormones & Strength
    Ready to stop blaming carbs for your energy crashes and stalled fat loss? If you’ve ever tried cutting bread, skipping rice, or avoiding fruit just to feel exhausted, hungry, and frustrated — this episode is going to feel like a deep exhale. Inside the Strong, Nourished & Energized Mom Method, we work through how to fuel your body in a way that supports strength, hormones, and sustainable fat loss — without dieting…
  32. Feb 16, 2026 87 | The Truth About Breastfeeding, Nutrition & Postpartum Weight Loss with Brooke Miller, RD, CLC
    Trying to lose weight while breastfeeding can feel confusing — and often stressful. Many moms feel stuck between wanting to feel like themselves again and worrying about how nutrition or dieting might impact their milk supply. In this episode of the Strong & Nourished Momma Podcast, Val interviews registered dietitian and lactation counselor Brooke Miller about realistic postpartum nutrition, metabolism, and…
  33. Feb 9, 2026 86 | How to Support Your Hormones & Menstrual Cycle Without Overhauling Your Workouts or Diet
    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 by hormone advice on social media or wondered if you need to “cycle sync” your workouts and meals to support your menstrual cycle,…
  34. Feb 2, 2026 85 | Understanding Your Menstrual Cycle: Hormones, Energy & What Every Mom Should Know
    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. In this episode of the Strong & Nourished…
  35. Jan 26, 2026 84 | Creatine: The Missing Ingredient in Women’s Health with Diana Nguyen, MS, RDN, CSSD, CSCS
    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 Creatine isn’t just for bodybuilders — and in this episode, we’re breaking down what moms actually need to know about this powerful supplement. In this episode of the Strong & Nourished…
  36. Jan 19, 2026 83 | Why Strength Isn’t Built in the Gym Alone: What Busy Moms Are Missing
    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’re a mom who works out consistently but still feels weak, unstable, or stuck, this episode will change how you think about strength. In this episode of the…
  37. Jan 12, 2026 82 | Consistency Over Perfection: How Busy Moms Can Build Healthy Habits That Last
    👉🏽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 like you “can’t stay consistent” with healthy habits, this episode is your reminder that the problem isn’t you — it’s the plan. In this episode of the Strong &…
  38. Jan 5, 2026 81 | Exercise Snacks for Busy Moms: How Short Bouts of Movement Build Strength, Energy & Function
    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 this episode of the Strong & Nourished Momma Podcast, we’re diving into exercise snacks — short, intentional bouts of movement you can sprinkle throughout your day…
  39. Dec 29, 2025 80 | Feeling Stuck with Postpartum Weight Loss? The 5 Foundations That Actually Drive Results
    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 this episode, I’m breaking down five foundational areas that actually drive results postpartum — without dieting, extremes, or burning yourself out. This isn’t…
  40. Dec 22, 2025 79 | Why You Feel So Stressed & Overwhelmed as a Mom And How to Calm Your Nervous System
    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 constantly on edge, exhausted, or overwhelmed as a mom isn’t a personal failure — it’s a nervous system response. In this episode, we’re breaking down why so…
  41. Dec 15, 2025 78 | Quick Workouts That Actually Work: Simple Strength Routines for Busy Moms
    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 Finding time to work out as a mom can feel IMPOSSIBLE! But what if I told you that short, structured workouts can be more effective than the hour-long routines when…
  42. Dec 8, 2025 77 | Magnesium for Moms: The Secret Mineral for Better Sleep, Less Stress & More Energy
    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’re a busy mom who feels tired, wired, stressed, or constantly running on empty… this episode is going to feel like a deep breath. In this episode, we’re diving…
  43. Dec 1, 2025 76 | How to Enjoy Holiday Treats Without Guilt: Mindful Eating Tips for Postpartum Moms
    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 the holidays always bring up guilt around food… this episode is going to feel like a deep breath. In this episode, we’re talking about how to enjoy holiday treats…
  44. Nov 24, 2025 75 | The One Thing Every Mom Needs to Focus on This Holiday Season
    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 So many moms head into the holidays already running on empty — juggling schedules, family expectations, travel, and traditions… all while trying to keep up with…
  45. Nov 17, 2025 74 | Postpartum Workout Tips: How to Begin Strength Training as a Busy Mom
    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 Strength training postpartum doesn’t have to feel overwhelming, confusing, or reserved for moms who “have more time.” In this episode, we’re breaking down exactly how…
  46. Nov 11, 2025 73 | Top Podcast Episodes of the Year + A Special Thank You to YOU, Momma
    Today is a special bonus episode — because we are celebrating one whole year together. 🎉 In this episode, I’m sharing the top 5 episodes YOU loved most this year, plus the countries tuning in — and we’re celebrating YOU. Resources & Links:✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource!✨ Follow Val on Instagram for nutrition tips, workouts, and more!…
  47. Nov 10, 2025 72 | Beyond Dieting: Simple Nutrition Shifts to Feel Strong, Nourished & Energized
    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 Tired of the rules, guilt, and all-or-nothing cycles that come with dieting? In this week’s episode, Val Warner, shares four realistic nutrition shifts every mom can…
  48. Nov 3, 2025 71 | Still Exhausted Even Years After Having Your Baby? Here’s What Your Sleep, Stress & Hormones Are Telling You
    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’re still dragging yourself through the day months—or even years—after giving birth, you’re not alone. Postpartum fatigue isn’t just a “new-mom” phase; it’s a…
  49. Oct 27, 2025 70 | 3 Reasons You’re Not Losing Weight Postpartum (Even If You’re Doing Everything Right)
    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 eating clean, squeezing in workouts, and still not losing weight postpartum? You’re not alone—and you’re not failing. Postpartum weight loss is different…
  50. Oct 20, 2025 69 | The Keystone Habit That Changes Everything: How Fitness Fuels Motherhood with Lindsey Bomgren, CPT
    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 What if fitness wasn’t just about “getting your body back”—but the keystone habit that fuels your energy, confidence, and everyday mom life? In this episode of the…
  51. Oct 13, 2025 68 | The Gut-Weight Connection: How Gut Health Impacts Postpartum Fat Loss
    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 Gut health is everywhere these days—it’s become a total buzzword. But what does it really mean for postpartum moms trying to lose weight, feel less bloated, and boost…
  52. Oct 6, 2025 67 | Tracking Progress Beyond the Scale: 7 Ways Moms Can Measure Success Postpartum
    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 Have you ever stepped on the scale, felt discouraged by the number, and thought, “What’s the point?” You’re not alone, Mama. But here’s the truth: the scale doesn’t…
  53. Sep 29, 2025 66 | Macros for Moms: How Protein, Fat & Carbs Fuel Fat Loss, Energy & Hormone Health
    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 Should postpartum moms be counting macros? Or is there a simpler way to fuel your body without obsessing over numbers? In this episode of the Strong & Nourished Momma…
  54. Sep 22, 2025 65 | Strength Training for Moms: Realistic Fat Loss & Confidence Strategies with Rachel DeSonier, MS, RD, LD, CPT
    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 What’s the best way for moms to lose fat, feel strong, and build confidence—without spending hours in the gym or obsessing over diets? Strength training. In this…
  55. Sep 15, 2025 64 | Postpartum Food Cravings Explained: What Your Body is Really Telling You
    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 Do you find yourself craving chocolate at night or salty snacks in the afternoon—and wondering if it’s just lack of willpower? Here’s the truth: cravings are not…
  56. Sep 8, 2025 63 | Fasted Cardio for Postpartum Moms: Do You Really Need It to Reach Your Goals?
    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 Should you be doing cardio on an empty stomach to burn more fat? Fasted cardio is one of those fitness trends that sounds promising—but is it actually effective,…
  57. Sep 1, 2025 62 | Meal Planning for Busy Postpartum Moms: A Simple 3-Step System Without the Overwhelm
    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 Does meal planning feel overwhelming? As a busy mom, it can be hard to figure out what’s for dinner—especially when you’re juggling kids, work, and the chaos of…
  58. Aug 25, 2025 61 | 5 Daily Habits to Boost Energy, Lose Weight & Build Strength Postpartum
    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 Want to lose weight after pregnancy, get strong again, and feel energized — without fad diets or endless cardio? In this episode of the Strong & Nourished Momma…
  59. Aug 18, 2025 60 | Pelvic Floor Physical Therapy: What It Is & Why Every Mom Deserves It with Dr. Genevieve Richter, PT, DPT
    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 experienced leaking when you sneeze, pain with intimacy, feelings of heaviness “down there,” or just not feeling like yourself after birth — you’re not…
  60. Aug 11, 2025 59 | Power Snacks for Moms: Quick, Energizing Snacks to Boost Energy & Balance Blood Sugar Postpartum
    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.…
  61. Aug 4, 2025 58 | How Much Protein Do You Really Need Postpartum? A Simple Guide for Healing, Strength & Fat Loss
    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…
  62. Jul 30, 2025 57 | Breastfeeding Support & Redefining Success: Real Talk on Human Milk, Pumping, and Weaning with Natalie Swart, IBCLC
    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…
  63. Jul 28, 2025 56 | From Exhausted to Energized: 3 Keys Every Mom Needs to Know About Postpartum Recovery
    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…
  64. Jul 21, 2025 55 | Tiny Daily Habits That Help Postpartum Moms Heal, Build Strength & Stay Consistent
    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…
  65. Jul 14, 2025 54 | How to Safely Start Exercising Again Postpartum — Without Wrecking Your Core or Hormones
    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…
  66. Jul 7, 2025 53 | Choosing the Best Prenatal & Postpartum Supplements: What I Actually Take and Why
    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…
  67. Jun 30, 2025 52 | The Hidden Signs Your Body’s Asking for More Support
    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,…
  68. Jun 26, 2025 51 | Healing Your Core & Losing the Mommy Tummy After Birth with Dr. Jena Bradley, DPT
    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…
  69. Jun 23, 2025 50 | 3 Nutrition Shifts That Helped Me Feel Stronger & More Energized Postpartum
    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…
  70. Jun 16, 2025 49 | Why Your Core Still Feels Weak (Even if You’re Working Out)
    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…
  71. Jun 9, 2025 48 | Are You Eating Enough? The Hidden Reason Moms Feel Exhausted & Can’t Lose Weight
    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……
  72. Jun 2, 2025 47 | Healthy Summer Habits for Moms: Quick Meals, More Energy, Simple Routines
    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…
  73. May 26, 2025 46 | Busy Mom? Here’s How to Stay on Track with Your Health This Summer
    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…
  74. May 25, 2025 45 | Traveling Soon? 4 Easy Nutrition Tips for Moms on the Go
    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…
  75. May 19, 2025 44 | How to Lose Weight and Feel Good This Summer—Without Dieting or Burning Out
    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…
  76. May 12, 2025 43 | Mood-Boosting Foods for Moms: How Nutrition Supports Mental Health
    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…
  77. May 5, 2025 42 | Postpartum Fatigue Explained: 3 Hidden Energy Drains Moms Face
    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…
  78. Apr 28, 2025 41 | Balancing Mom Hormones: Manage Stress, Emotions & Boost Energy Naturally
    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…
  79. Apr 21, 2025 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…
  80. Apr 18, 2025 39 | 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…
  81. Apr 17, 2025 38 | 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…
  82. Apr 16, 2025 37 | 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…
  83. Apr 15, 2025 36 | 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…
  84. Apr 14, 2025 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…
  85. Apr 10, 2025 34 | 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…
  86. Apr 7, 2025 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…
  87. Apr 3, 2025 32 | 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…
  88. Mar 31, 2025 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…
  89. Mar 24, 2025 30 | The #1 Mistake Moms Make When Trying to Get Back Into Exercise After Birth
    Are you eager to get back to working out after having a baby? Before you jump into crunches, planks, or HIIT workouts, there’s one HUGE mistake that could actually be setting you back. In this episode, we’re breaking down the #1 mistake postpartum moms make when returning to exercise, why it happens, and how to safely rebuild strength so you can feel confident and strong without injury or setbacks. What You’ll…
  90. Mar 20, 2025 29 | Want to Feel Confident in Your Post-Baby Body? How to Overcome Body Image Battles as a New Mom with Brittany Braswell
    In today’s episode, we’re diving into a topic that so many moms struggle with—postpartum body image. Whether it’s your first baby or your third, navigating the changes in your body after pregnancy can feel overwhelming, especially when there’s little guidance on what to expect. My guest, Brittany Braswell, MS, RDN, LD, knows this firsthand as a registered dietitian and a mom of three. She shares the common…
  91. Mar 17, 2025 28 | Why Do I Still Look Pregnant? How to Heal Diastasis Recti & Flatten Your Postpartum Belly
    Hey there, momma! Welcome back to Strong & Nourished Momma. Today, we’re tackling a question I know so many of you are struggling with… Why do I still look pregnant even months after giving birth? If you’ve ever looked down at your belly and thought, ‘Why won’t this go away? I’m working out, I’m eating well, but I STILL have this pooch’—you are NOT alone. I see so many postpartum moms frustrated by this, and I…
  92. Mar 10, 2025 27 | Postpartum Exercise: When & How to Safely Return to Workouts After Birth
    So, you had your baby, and now you’re wondering, “When can I start exercising again?” or “When can I get back to running, lifting, or my favorite workouts?” If you’re asking these questions, you’re not alone! Many moms are eager to regain strength, but rushing back too soon can lead to setbacks. In this episode, I’m breaking down the best approach to postpartum exercise—what to avoid, how to know when you’re ready,…
  93. Mar 3, 2025 26 | LIVE COACHING CALL: Meal Planning & Prep Strategies for Busy Moms
    Join us for a LIVE COACHING CALL where we break down actionable meal planning and prepping strategies designed especially for busy moms! In this session, we dive into practical nutrition coaching tips that help you overcome the everyday challenges of juggling family, work, and healthy eating. Discover how to streamline your meal prep routine with simple hacks, a go-to meal formula, and time-saving techniques that…
  94. Feb 28, 2025 25 | Why You’re Not Losing Weight Postpartum: 3 Common Mistakes & What to Do Instead
    Struggling with postpartum weight loss and wondering why the baby weight isn’t coming off, no matter what you do? You’re not alone, momma! In this episode, I’m breaking down the top three reasons why postpartum weight loss feels impossible—and, more importantly, how to fix it. From common nutrition mistakes to exercise myths and the sneaky impact of stress and sleep deprivation, we’re covering everything you need…
  95. Feb 26, 2025 24 | Creatine for Women: Benefits, Safety & Should You Take It Postpartum?
    Hey, momma! Welcome back to Strong & Nourished Momma! Today, we’re diving into a supplement that’s often misunderstood but could be a game-changer for postpartum moms—creatine. Maybe you’ve heard it’s just for bodybuilders or that it causes bloating and water retention. But what if I told you creatine could actually help with postpartum energy, strength, recovery, and even brain fog—things so many of us struggle…
  96. Feb 24, 2025 23 | Healthy Eating Made Simple: 3 Easy Steps for Busy Moms to Eat Well Without Overwhelm
    Does eating healthy feel overwhelming? Between a busy schedule, decision fatigue, and the pressure to eat "perfectly," many moms struggle to make healthy eating fit their lifestyle. In this episode, we’re breaking it all down and making it SIMPLE. You’ll learn why healthy eating doesn’t have to be complicated and three practical steps you can take to nourish yourself and your family—without stress! What You’ll…
  97. Feb 17, 2025 22 | 5 Must-Have Nutrients for Healing & Energy Postpartum
    Many moms struggle with feeling depleted, overwhelmed, and fatigued postpartum, and nutrient deficiencies could be a hidden reason why. We’re diving into the five essential nutrients every postpartum mom needs to fuel her recovery, support healing, and boost energy. From improving mood to rebuilding your body after birth, these nutrients play a critical role in helping you feel your best during this transformative…
  98. Feb 10, 2025 21 | Postpartum Wellness, Weight Loss & Breastfeeding with Denise Gonzales
    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…
  99. Feb 3, 2025 20 | What is Diastasis Recti? The Basics Every Mom Needs To Know
    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…
  100. Feb 2, 2025 Become a Strong & Nourished Momma! Welcome to the 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…
  101. Jan 27, 2025 19 | 4 Quick & Healthy Weeknight Dinners for Busy Moms
    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…
  102. Jan 23, 2025 18 | Start Strong Challenge Week 4: Finding Balance & Sustainability in Your Wellness Journey
    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…
  103. Jan 20, 2025 17 | The Ultimate Pre-Bed Routine + Nutrition Tips for Better Sleep & Less Stress
    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…
  104. Jan 16, 2025 16 | Start Strong Challenge Week 3: Move with Purpose - Motivation & Quick Routines for Busy Moms
    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:…
  105. Jan 13, 2025 15 | 6 Key Things You Need to Know to Keep Your Milk Supply Strong as a Breastfeeding Mom
    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…
  106. Jan 9, 2025 14 | Start Strong Challenge Week 2: B=MAP Formula + 4 Laws of Behavior Change to Stay Nourished & Energized
    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…
  107. Jan 6, 2025 13 | High Protein Breakfast Ideas to Kickstart Your Day & Boost Your Energy Without a Sugar Crash
    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…
  108. Jan 2, 2025 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…
  109. Dec 30, 2024 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…
  110. Dec 23, 2024 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…
  111. Dec 16, 2024 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,…
  112. Dec 9, 2024 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…
  113. Dec 6, 2024 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…
  114. Dec 2, 2024 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…
  115. Nov 26, 2024 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…
  116. Nov 25, 2024 04 | Does It Really Take 21 Days To Make Or Break A Habit? How To Create Habits That Last
    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 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…
  117. Nov 18, 2024 03 | The Foundations of Postpartum Wellness to Help New & Seasoned Moms Thrive in the Fourth Trimester
    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 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…
  118. Nov 11, 2024 02 | Why Meal Planning & Prepping is a Must for Busy Moms + 3 Things You Need to do to Get Started
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Page updated October 30, 2026.