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

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, her no-fail leftover lunch system, her go-to snacks, her 30 plants per week goal, and what she found when she recently logged her food for the first time in a while. This episode is part inspiration, part education, and entirely real life. What you'll learn: Val's pre-workout fueling routine — why a banana at 5am actually matters How to build a breakfast rotation that works for different weekday schedules The leftover lunch system that saves time, money, and decision fatigue What balanced snacking actually looks like in a real working mom's week The 30 plants per week goal and how to achieve it without overthinking it How Val uses food logging as a check-in tool — not an obsession Why her nutrition approach is different right now as she navigates pre-conception How clients inside the program access real-time food logging, recipes, and Instacart integration Episodes mentioned: Episode 24 — Creatine for Women: Benefits, Safety & Should You Take It Postpartum? Episode 63 — Fasted Cardio for Postpartum Moms: Do You Really Need It? Episode 84 — Creatine: The Missing Ingredient in Women's Health Episode 93 — Fertility, Pregnancy & Postpartum Nutrition with Lily Nichols, RD, CDE Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue Episode 96 — Gut Health & the Momma Microbiome Episode 97 — Picky Eating, Breastfeeding & Toddler Nutrition with Dr. Liz Daniels Resources & Links: 🌟 Join the Strong, Nourished & Energized Mom Method8-week group coaching program for busy and postpartum moms👉 https://wellnessbyval.com/program 🔬 Book your Functional Lab ReviewHave labs sitting in your portal or need some ordered? This session is for you!👉 https://wellnessbyval.com/labs ✨ 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.

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 happens to your gut microbiome during and after pregnancy, why postpartum gut disruption is so common and so underdiagnosed, and what you can do about it starting today — with food first, always. Val covers the difference between leaky gut hype and the real clinical concept of intestinal permeability, what the research actually says about probiotics, why fermented foods are safe while breastfeeding, and when advanced gut testing like a GI Map is actually warranted versus when it is premature and expensive. What you'll learn: What your gut microbiome actually is and why it affects so much more than just digestion How pregnancy, birth, antibiotics, C-sections, and chronic stress disrupt your microbiome What intestinal permeability (leaky gut) really means — and what actually heals it The difference between prebiotics and probiotics and why both matter What to actually look for in a probiotic supplement — and what is just marketing Why fermented foods are safe and beneficial while breastfeeding The best anti-inflammatory foods for gut lining repair When a GI Map is worth it — and when food foundations come first How gut health connects to postpartum anxiety, weight resistance, and energy Episodes mentioned: Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue Episode 95 — The 4 Nutrient Deficiencies Stealing Your Energy as a Momma Episode 68 — The Gut-Weight Connection: How Gut Health Impacts Postpartum Fat Loss Episodes 6 — Constipation Awareness Month: Part 1 Episodes 7 — Constipation Awareness Month: Part 2 Resources & Links: 🔬 Book your Functional Lab Review (inflammatory markers, foundational gut labs)👉 http://wellnessbyval.com/labs 🌟 Join the Strong, Nourished & Energized Mom Method (8-week group coaching) → wellnessbyval.com/program ✨ 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.

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 them are "just sleep more."Using a functional medicine lens, Val explains exactly why so many moms feel exhausted even with decent sleep, why standard lab panels miss key depletions, and what you can start doing this week to actually get your energy back. Episodes mentioned: 77 | Magnesium for Moms: the secret mineral for better sleep, less stress & more energy 88 | Carbs are not the enemy: how busy moms should actually use carbs for energy, hormones & strength Need help reviewing your labs? Or need to get some labs drawn? Head to https://wellnessbyval.com/labs to book your Functional Lab Review! As Seen In: Parade - Dietitians Are Begging People Over 50 To Get Enough Of This Mineral in Their Diet Single Care - Which Magnesium is Right for You Resources & Links: 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 ✨ 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 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 fully rebuilt Val shares her own postpartum experience navigating core weakness, leaking during workouts, and feeling disconnected from her body — and how shifting her approach helped her rebuild strength, confidence, and performance. She also explains why doing more workouts isn’t the answer, how social media can lead to confusion around core training, and what actually helps you move forward. If you’re a postpartum mom who wants to feel strong, supported, and confident in your body again, this episode will help you understand what’s missing — and what to focus on instead. Work With Val If you’re tired of piecing together workouts and want a clear, structured plan to rebuild your strength and confidence postpartum, Val offers coaching through her program: Strong, Nourished & Energized Mom Method Inside the program, you’ll learn how to: Reconnect with your core and pelvic floor Build strength safely and effectively Fuel your body for energy and performance Create sustainable habits that last 👉 Learn more and join here: https://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.

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 strong and energized as a busy mom, understanding how to support your bones is critical for long-term health. Val shares the science behind how bones adapt to resistance training, the role of protein and key nutrients, and why under-fueling can negatively impact bone density. She also shares real stories from her work as a dietitian and her own life to highlight why this topic matters. This episode will help you understand how to protect your bones today so you can stay strong for decades to come. What you'll learn: Why bone density peaks in your late 20s How bone loss begins in your 30s The connection between strength training and bone health Why protein is essential for building bone How chronic dieting and under-fueling affect bone density Key nutrients that support strong bones How breastfeeding temporarily affects bone density Practical ways moms can support bone health now 👉🏽 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 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. References mentioned in this episode: Shams-White, M. M., Chung, M., Du, M., Fu, Z., Insogna, K. L., Karlsen, M. C., LeBoff, M. S., Shapses, S. A., Sackey, J., Wallace, T. C., & Weaver, C. M. (2017). Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. The American journal of clinical nutrition, 105(6), 1528–1543. https://doi.org/10.3945/ajcn.116.145110d

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 or extremes. Learn more here: https://wellnessbyval.com/program In this episode of the Strong & Nourished Momma Podcast, we’re talking about why carbs aren’t the enemy — and why removing them often backfires, especially for active and postpartum moms. You’ll learn how blood sugar actually works, why fatigue and cravings aren’t a lack of willpower, and how under-fueling can keep your body stuck in survival mode. We also discuss the difference between “too many carbs” and “unbalanced meals,” the symptoms of unstable blood sugar, and when lab testing like fasting glucose and insulin can help give clarity. If you feel tired after meals, crave sugar in the afternoon, wake up hungry at night, or feel like your metabolism slowed down after having kids — this episode will help you understand what your body is asking for and how to support it in a realistic way. Because fat loss doesn’t happen when you fight your body — it happens when you support it! 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 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 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, this episode is for you. In this episode, we break down what actually supports hormone health for busy moms — without extreme protocols, complicated phase-based routines, or unnecessary restriction. You’ll learn why your body can build strength across the entire cycle, how fueling and recovery play a bigger role than perfection, and what foundational habits matter most for long-term hormone balance and energy. This conversation is especially helpful for postpartum moms who feel like their cycles are “off,” experience low energy, PMS, irregular periods, or are unsure how to balance training, motherhood, and recovery. Instead of micromanaging your hormones, this episode will help you understand how to create an environment where your body feels supported and safe to regulate naturally. If you’re ready to stop guessing and want a realistic, evidence-based approach to hormone health, strength, and recovery — this episode will give you clarity and direction. Research mentioned in this episode: https://pmc.ncbi.nlm.nih.gov/articles/PMC11278889/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11013220/pdf/nutrients-16-01008.pdf 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.

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 Momma Podcast, I’m joined by Diana Nguyen, MS, RD, a performance dietitian with extensive experience working with athletes and tactical professionals. Together, we talk about what creatine really does in the body, how it supports strength and performance, and why it can be a helpful tool for busy moms who want to feel stronger, more energized, and more resilient. We also discuss common myths around creatine, safety concerns, and how to use it properly — especially for postpartum and active women who are balancing training, recovery, and real life. This conversation is especially helpful if you: Want to build strength without burning out Feel confused by supplement misinformation Are training consistently but not seeing the results you expect Want science-backed guidance that actually fits mom life If you’ve ever wondered whether creatine is right for you — and how it could support your strength, recovery, and performance — this episode will give you clarity. ✨ Shop Creatine Through My Fullscript Dispensary (10% Off)I only recommend supplements from brands I trust and personally vet. When you order creatine through my Fullscript store, you’ll get access to third-party tested, high-quality products with transparent sourcing and manufacturing standards — plus 10% off your order. This helps ensure you’re getting a safe, effective product without the guesswork. 👉 Shop here: https://us.fullscript.com/plans/vwarner1670162649-creatine-brands About Today’s Guest Diana Nguyen, MS, RD is a performance dietitian who has worked with collegiate athletes and military populations to support strength, readiness, and long-term performance. She brings a practical, evidence-based approach to fueling and supplementation. @dianasportsrd or @911.dietitian; Tier One Nutrition LLC, nguyenwithnutrition@proton.me Resources & Links ✨ Become an Insider and get the Weekly Newsletter + FREE Balanced Plate Resourcehttps://wellnessbyval.kit.com/insider ✨ Leaking? Get your FREE Stop the Leaks Resourcehttps://wellnessbyval.kit.com/corefreebie ✨ Magnesium for Moms! Download the FREE Magnesium Cheat Sheethttps://wellnessbyval.kit.com/magnesium ✨ Follow Val on Instagram for nutrition tips, workouts, and morehttps://www.instagram.com/wellnessbyval_/ ✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Programhttps://wellnessbyval.com/program ✨ 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:https://www.speakpipe.com/newsletterfor a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

👉🏽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 & Nourished Momma Podcast, we’re talking about why consistency feels so hard for moms and how to build habits that actually last without perfection, pressure, or burnout. You’ll learn why willpower isn’t the missing piece, how energy and capacity impact follow-through, and what consistency really looks like in real-life motherhood. This conversation is especially helpful if you’ve started and stopped routines more times than you can count, feel frustrated with all-or-nothing thinking, or want a more supportive approach to nutrition, movement, and self-care. Healthy habits don’t require doing more — they require doing what fits, consistently. If you’re ready to stop chasing perfection and start building habits that work for the season you’re in, this episode is for you. 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 this episode, I’m breaking down five foundational areas that actually drive results postpartum — without dieting, extremes, or burning yourself out. This isn’t about chasing the scale. It’s about supporting your body so fat loss, strength, and energy can follow naturally. We’ll talk about why so many moms feel frustrated and overwhelmed when progress stalls, and how shifting your focus to the right priorities can completely change how your body responds — whether you’re months or years postpartum. This episode is all about clarity, simplicity, and giving you a realistic roadmap forward — so you can stop spinning your wheels and start seeing progress that actually lasts. 🎧 Tune in now and don’t forget to register for the Start Strong Workshop at wellnessbyval.com/workshop to take the next step with guidance and support. 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! https://www.instagram.com/wellnessbyval_/ ✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here ✨ 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 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 done correctly? In this episode, I’m breaking down exactly how to build quick strength workouts that actually move the needle Article Mentioned: Fit&Well Article: A Trainer Says This 12-Minute Dumbbells Circuit Will Strengthen Your Whole Body & Improve Your Mobility 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! https://www.instagram.com/wellnessbyval_/ ✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here ✨ 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 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 without guilt, how to stop all-or-nothing thinking, and how to approach holiday food with mindfulness, intention, and zero pressure — especially as a busy or postpartum mom. You deserve a holiday season that’s full of presence… not pressure.And this episode will help you do exactly that. Hit play, Momma 💛 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! https://www.instagram.com/wellnessbyval_/ ✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here ✨ 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 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 to rebuild your strength safely, confidently, and realistically — even if you’re juggling a baby, a toddler, a job, or all the things. If you’ve ever wondered where to start with strength training after having a baby… this episode is your roadmap. I’m walking you through why strength training is one of the most powerful tools for postpartum recovery, how it supports your metabolism and hormones, and the right way to rebuild your foundation so you don’t end up making injuries or symptoms worse. We’ll talk about how to reconnect to your deep core and pelvic floor through breathwork, why bodyweight movements are your first step (yes, they count!), and how to progress your training without long workouts or complicated routines. Whether you’re newly postpartum or years into motherhood, this episode will help you build a strong foundation, feel more confident in your body, and understand what progress truly looks like — without pressure, perfectionism, or workouts you don’t have time for. If you want support rebuilding your core, pelvic floor, and full-body strength in a way that fits real mom life, my Strong, Nourished & Energized Mom Method walks you through the exact steps, strategies, and progressions we talk about in today’s episode. This is the perfect time to join. Your body is strong, capable, and ready to rebuild — and you don’t need perfect conditions to begin. You just need the right guidance. Episodes Mentioned: Core & Breathing: 20, 28, 33, 49 Pelvic Floor PT Interview: 60 Research Highlights: 60% of moms experience diastasis recti postpartum 1 in 3 experience pelvic floor dysfunction Up to 10% bone density loss occurs during pregnancy/lactation Strength training improves metabolism 24–72 hours post session Skoura, A., Billis, E., Papanikolaou, D. T., Xergia, S., Tsarbou, C., Tsekoura, M., Kortianou, E., & Maroulis, I. (2024). Diastasis Recti Abdominis Rehabilitation in the Postpartum Period: A Scoping Review of Current Clinical Practice. International urogynecology journal, 35(3), 491–520. https://doi.org/10.1007/s00192-024-05727-1 Woodroffe, L., Slayman, T., Paulson, A., Kruse, N., Mancuso, A., & Hall, M. (2025). Return to Running for Postpartum Elite and Subelite Athletes. Sports health, 17(3), 614–620. https://doi.org/10.1177/19417381241256973 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! https://www.instagram.com/wellnessbyval_/ ✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here ✨ 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.