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 you're struggling with leaking, core weakness, or just feeling disconnected from your body after birth—this story will remind you that healing is possible.   What You’ll Hear: ✨ How Hannah found the right support after baby 💪 What changes she experienced during the 6-week program ❤️ Why she says her recovery was “everything she hoped for” 👣 The simple steps she followed to get strong again postpartum   Ready to heal your core and feel strong again too? Join the Restore & Rebuild Core and Pelvic Floor Program today and start your transformation! But HURRY! Bonuses expire on Monday, 4/21/25 at 11:59pm MST!! 👉 https://wellnessbyval.com/program    Let’s get you back to feeling strong, confident, and connected to your body again. You deserve it.   Stay strong & nourished, Val   Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 your body after baby A peek inside my Restore & Rebuild 6-Week Group Coaching Program How to finally feel strong, supported, and confident again   ✨ Ready to feel strong, supported, and confident in your body again?   If you’re tired of guessing what’s safe postpartum, dealing with leaking, or just not feeling like yourself—my Restore & Rebuild: Core & Pelvic Floor Program was made for you.   In just 6 weeks, I’ll walk you through everything you need to heal your core, support your pelvic floor, and rebuild strength from the inside out—with short, doable workouts and real support.   No pressure, no fluff—just a plan that works for your body and busy life.   🎉 JOIN HERE + CLAIM YOUR BONUSES before Monday, 4/21 11:59pm MST 👉 http://wellnessbyval.com/program    You don’t have to do this alone. I’ve got you, momma. 💛   Stay strong & nourished, Val   Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/   ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 with clarity on how to set realistic goals and create a plan that works with your body, not against it.   In this episode, you’ll learn: Why strength often needs to come before fat loss postpartum What to focus on during the early vs. later postpartum months How to set realistic, sustainable fitness goals as a busy mom What the scale doesn’t tell you—and why muscle matters How to know when it’s the right time to pursue weight loss   💪🏽 If you're ready for a step-by-step plan to heal your core and pelvic floor, join my FREE Restore Your Core Bootcamp! This 45-minute session is designed for busy moms who want to rebuild strength the right way—without the guesswork. It’s happening on Wednesday, April 16th at 12pm MST!   🔗 Sign up here: wellnessbyval.com/bootcamp    Stay strong & nourished, Val   Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 fear or misinformation ✅ The best (and worst) exercises for prolapse recovery 💪🏽 If you're ready for a step-by-step plan to heal your core and pelvic floor, join my FREE Restore Your Core Bootcamp! This 45-minute session is designed for busy moms who want to rebuild strength the right way—without the guesswork. It’s happening on Wednesday, April 16th at 12pm MST! 🔗 Sign up here: wellnessbyval.com/bootcamp    Stay strong & nourished, Val   Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/   ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 movements that support daily mom life without draining your energy ✅ Fuel your body with the right nutrition to feel strong, nourished, and energized   If you're ready for a step-by-step plan to heal your core and pelvic floor, join my FREE Restore Your Core Bootcamp! This 45-minute session is designed for busy moms who want to rebuild strength the right way—without the guesswork. It’s happening on Wednesday, April 16th at 12pm MST! 🔗 Sign up here: wellnessbyval.com/bootcamp    Stay strong & nourished, Val   Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ 👉🏽 Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 pelvic floor isn’t working correctly, Kegels might make things worse! In this episode, we will discuss What Kegels are and why they’re recommended The problem with only focusing on Kegels What to do instead  And when it’s appropriate to do Kegels If you’re ready for a step-by-step plan to heal, strengthen, and feel confident in your body again, join my Restore Your Core Bootcamp! It’s happening on Wednesday, April 16th at 12pm MST via Zoom—don’t miss out! http://wellnessbyval.com/bootcamp  Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas TODAY! ✨ Sign up for the FREE Restore Your Core Bootcamp! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/    Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 Episode: ✔️ Why postpartum moms experience lower back and hip pain ✔️ The connection between core weakness, pelvic floor dysfunction, and pain ✔️ Common mistakes that can make the pain worse ✔️ Key exercises to strengthen your core and reduce discomfort ✔️ Daily posture and movement tips for pain relief   Imagine feeling strong, supported, and confident in your body again—picking up your little one without back pain, doing workouts without worrying about leaking, and finally seeing real progress in your core strength. That’s exactly what we’re working on inside my free Restore Your Core Boot Camp! If you’re ready to stop guessing and start healing, join me for this live 45-minute session where I’ll walk you through the first steps to rebuilding your core the right way. Grab your spot now at wellnessbyval.com/bootcamp!   Stay strong & nourished,  Val Resources & Links: ✨Join the FREE Restore Your Core Bootcamp - http://wellnessbyval.com/bootcamp   ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val!    Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 strength strategies ✔️ My top tips for stopping leaks so you can feel strong and confident again If you’re ready to take control of your core and pelvic floor, this episode is a must-listen!   Join the Restore Your Core Bootcamp and save your spot TODAY! It’s a live 45-minute bootcamp that is happening on Wednesday, 4/16 at 12pm (noon) MST. If you can’t make it live, still sign up to get the recording and resources. I’ll teach you what’s going on with your core and pelvic floor—and how to start healing the right way so you can feel strong and confident again. Go to http://wellnessbyval.com/bootcamp to save your spot.   Stay strong & nourished, Val Resources & Links: ✨ Join the Free Community of Mommas TODAY! ✨ Sign up for the FREE Restore Your Core Bootcamp! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/    Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast. 🎧 Loved this episode? Don’t forget to subscribe, leave a review, and share it with a mom friend who needs it!

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 Learn in This Episode: ✔ Why the pressure to "bounce back" can do more harm than good ✔ The biggest mistake moms make when trying to get fit postpartum ✔ How skipping core and pelvic floor rehab can lead to issues like diastasis recti, prolapse, and back pain ✔ Signs that your body isn’t ready for high-impact exercise ✔ A step-by-step approach to safely regaining strength postpartum ✔ The importance of breathwork, core activation, and progressive strength training   💡 Want expert guidance on postpartum recovery and core strength? Join my Restore Your Core Bootcamp! This program is designed to help moms heal their core and pelvic floor, rebuild strength, and safely return to workouts without pain or setbacks.   👉 Sign up here: https://wellnessbyval.com/bootcamp - if you can’t attend live, you will get the recording and resources emailed to you after the bootcamp!   Stay strong & nourished, Val   Resources & Links: ✨ Join the Free Community of Mommas TODAY! ✨ Sign up for the FREE Restore Your Core Bootcamp! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/ Have a question about nutrition, fitness, or overall wellness as a postpartum mom? I’d love to hear from you! Leave me a SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast. Let’s Connect! 💬 Have a question or want to share your experience? DM me on Instagram @wellnessbyval_ or leave a review on Apple Podcasts!

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 struggles many moms face, the mental and emotional challenges that come with postpartum recovery, and how to shift your perspective toward self-care and healing.    If you’ve ever felt like you don’t recognize your own body after birth, this conversation is for you.    Let’s get into it! Val   Brittany Braswell is a Registered Dietitian, food freedom & body image coach, speaker, and host of Faith-Filled Food Freedom. With a passion for helping Christian women break free from the soul-crushing cycle of food guilt and body shame, she provides Christ-centered coaching that leads to lasting transformation. Her mission? To help women rediscover their God-given worth and experience peace with food and their bodies—no diets, no guilt, just freedom rooted in faith. Whether she's speaking on live or virtual stages, Brittany brings a message of hope and healing, equipping women to ditch diet culture lies and step confidently into the abundant life they were created for. When she's not cheering on her clients, you'll find Brittany savoring small-town life in Alabama with her husband of 11 years, Chris, and their three kiddos.   Brittany’s Resources: IG - www.instagram.com/brittanybraswellrd     FB Group - www.facebook.com/groups/Christianwomeninrecovery     Podcast name - Faith-Filled Food Freedom - https://podcasts.apple.com/us/podcast/faith-filled-food-freedom-disordered-eating-body-image/id1658146214   Contact email - [email protected]  FREEBIE: The Body Image Cheat Sheet - https://www.brittanybraswellrd.com/bodyimagegift - use code: PODCASTGIFT to get it for FREE! Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_   🎧 If you loved this episode, please subscribe & leave a review—it helps more moms find this podcast!

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 totally get it. You’re doing everything you think you should be doing—planks, crunches, tons of cardio—but nothing is changing. The truth is, your belly isn’t just about extra weight. There’s something deeper happening here… and it’s called diastasis recti.   So, today, I’m going to walk you through exactly what this condition is, why it’s the real reason behind that ‘pregnant’ belly look, and most importantly, how to heal it so you can start feeling strong and confident again.   Join the Restore Your Core Bootcamp and save your spot TODAY! It’s a live 45-minute bootcamp that is happening on Wednesday, 4/16 at 12pm MST. If you can’t make it live, still sign up so you can get the recording and resources. I’ll teach you what’s really going on with your core and pelvic floor—and how to start healing the right way so you can feel strong and confident again. Go to http://wellnessbyval.com/bootcamp to save your spot.   Stay strong & nourished, Val   Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Sign up for the FREE Restore Your Core Bootcamp - http://wellnessbyval.com/bootcamp ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/

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, and the safest way to rebuild strength after birth. Listen to your body and progress at your own pace Consistency over intensity—small, steady steps lead to real progress! Consider working with a pelvic floor therapist or postpartum fitness specialist Fitness is a journey—give yourself grace!   📢 Join My Free Restore Your Core Bootcamp! Want step-by-step guidance on how to rebuild your core and pelvic floor so you can exercise with confidence? My Restore Your Core Bootcamp is happening April 16 at 12 PM MST, and it’s completely free! 👉 Sign up here: wellnessbyval.com/bootcamp   Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_   🎧 If you loved this episode, please subscribe & leave a review—it helps more moms find this podcast!

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 make cooking enjoyable rather than a chore.   Whether you’re looking to save time in the kitchen or just want to feel more confident about feeding your family healthy meals, this session is packed with insights to make your life easier. Tune in, take notes, and transform your approach to meal planning!   Enjoy the show! Val   For a limited time, Val is offering you FREE nutrition coaching! To be entered to get free nutrition coaching, be sure to: Leave a review on Apple Podcasts Screenshot your review and email it to [email protected]  Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! https://wellnessbyval.com/    💡 Ready for personalized support? Work with me 1:1 to get a customized postpartum nutrition plan!

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 to know to start seeing real progress. If you’re feeling stuck in your postpartum weight loss journey, frustrated with slow results, or unsure if you’re doing the right things, this episode is for you! ✨ 3 Big Reasons You're Struggling to Lose Baby Weight: 💡 You're Not Eating Enough – Undereating slows down your metabolism and makes postpartum fat loss harder. 💡 You're Overdoing Cardio & Ignoring Strength Training – Building muscle is key to burning fat efficiently. 💡 Stress & Sleep Deprivation Are Holding You Back – Your hormones play a huge role in postpartum weight loss! 🎧 Tune in now to learn how to lose baby weight in a way that’s realistic, sustainable, and healthy for your postpartum body! 🔗 Resources & Links: 🌟 Join the Free Community of Mommas for support & motivation! https://www.facebook.com/groups/feed/  📩 Become an Insider – Get my best postpartum health & fitness tips in your inbox weekly! https://wellnessbyval.kit.com/insider  📸 Follow Val on Instagram for daily postpartum wellness tips → @wellnessbyval_   💪 Need 1:1 support? Book a Balanced Nutrition Coaching Session & get a customized postpartum nutrition plan → Book Here ( )   ➡ Your postpartum weight loss journey doesn’t have to feel frustrating! Hit play now and take the guesswork out of losing baby weight for good. Enjoy this episode! Val

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 with after having a baby?   In this episode, we’re covering: 💡 What is creatine & how does it work? (Hint: It’s not just for athletes!) 💡 How creatine supports postpartum moms – from muscle recovery and strength to hormonal balance and cognitive function 💡 Breaking down the biggest myths about creatine (No, it won’t make you bulky!) 💡 How to use creatine safely as a postpartum mom   So, if you’re a tired mom looking for an energy boost, struggling to feel stronger after baby, or just want to maximize your workouts and recovery, this episode is for you!   🔗 Resources & Links: ✨ Check out Val’s favorite creatine brands → Fullscript Creatine Recommendations ✨ Join the Free Community of Mommas! https://www.facebook.com/groups/feed/ ✨ Become an Insider – Get weekly postpartum health & fitness tips! https://wellnessbyval.kit.com/insider  ✨ Follow Val on Instagram for more postpartum nutrition & fitness tips → @wellnessbyval_ ✨ Want personalized support? Book a 60-minute Balanced Nutrition Coaching Session with Val → Book Here - https://wellnessbyval.com/ 🎉 Special Giveaway! I’m offering FREE 15-minute coaching sessions to the first 8 people who leave a review on Apple Podcasts! 📲 Simply: 1️⃣ Leave a review on Apple Podcasts 2️⃣ Take a screenshot & email it to [email protected]   🎧 If you loved this episode, take a screenshot and share it on your stories—tag me so I can say thank you! Don’t forget to subscribe so you never miss a new episode. Talk soon, Val

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 Learn in This Episode: ✅ Why eating healthy feels overwhelming ✅ The pressure of "perfect" eating and why small, consistent changes matter more than perfection. ✅ How to shift from an “all or nothing” mindset to “progress over perfection.” ✅ Three simple steps to make healthy eating EASY!   Resources & Links: ✨ Join the Free Community of Mommas! ✨ Become an Insider and get the Weekly Newsletter! ✨ Follow Val on Instagram for more tips! @wellnessbyval_ ✨ Want personalized support? Schedule a 60-minute Balanced Nutrition Coaching Session with Val! - https://wellnessbyval.kit.com/coaching    If you loved this episode, take a screenshot and share it on your stories—tag me so I can say thank you! And don’t forget to subscribe so you never miss a new episode. 🎧💛

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 time. Whether you’re a new mom or further along in your postpartum journey, these tips will help you prioritize your nutrition in a way that’s practical and doable.   Unlock your path to better health and wellness with a personalized one-on-one coaching session with Val! Together, you and Val will: Assess your current health and nutrition needs Set achievable goals tailored to your lifestyle Create a customized plan for nutrition, exercise, and stress management Explore strategies for better sleep, mindfulness, and work-life balance  Address challenges and identify actionable solutions to stay motivated Whether you're looking to boost your energy, improve your habits, or simply feel your best, this session is your first step! Book today using this link - https://bit.ly/balancednutritioncoaching    Resources & Links: 🔗 Get these supplements to support your postpartum journey - https://us.fullscript.com/plans/vwarner1670162649-postpartum-nutrition-support    🔗 Join my Postpartum Core & Pelvic Floor Healing Program: https://bit.ly/postpartumcoreprogram    Connect with Me! 📲 Follow me on Instagram @wellnessbyval_   📩 Join the Free Community of Mommas!   🎉 Become an Insider and get the Weekly Newsletter!   📆 Ready to dive deeper? Book a one-on-one Balanced Nutrition Coaching Session - https://bit.ly/balancednutritioncoaching   👉 If you loved this episode, please subscribe, leave a review, and share it with a fellow mom who needs support on her postpartum journey!   WHAT’S NEXT:   Sign up for my ONLINE program to heal your core and diastasis recti postpartum! It’s 100% self-paced and you will walk about with exercises that you can do that don’t take long and that help you heal postpartum! No more diastasis recti, worrying how you’ll look or feel or hurting your low back from picking up your toddler. Join today!   Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!   In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered! Join the Free Community!   Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider    It’s time to prioritize YOU, mama! So, what are you waiting for? Join the community and sign up for my weekly newsletter—let’s crush those health goals together.

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 the postpartum season with grace and patience.   Denise is a dedicated entrepreneur, yoga teacher, and business owner with a passion for empowering others through movement and inspiring through action. With over 14 years of experience teaching at Blissful Spirits, Denise has cultivated a deep understanding of the business of yoga, leading retreats, trainings, and pop-up events that bring people together in meaningful ways.   As the founder of a yoga training program and a marketing and graphic design business, Denise works hard to balance multiple roles, managing social media accounts and helping businesses grow while maintaining a strong presence at home for her three children. Working from home allows her to be the parent she has always aspired to be, showing up fully for her family while continuing to thrive as a leader in both the yoga and business communities. Wearing many hats, she integrates creativity, entrepreneurship, and a deep love for teaching into everything she does.   Resources & Links: 🔗 Connect with Denise Gonzales: @yogaslife26   🔗 Join my Postpartum Core & Pelvic Floor Healing Program: https://bit.ly/postpartumcoreprogram    Connect with Me! 📲 Follow me on Instagram @wellnessbyval_   📩 Join the Free Community of Mommas!   🎉 Become an Insider and get the Weekly Newsletter!   👉 If you loved this episode, please subscribe, leave a review, and share it with a fellow mom who needs support on her postpartum journey!   WHAT’S NEXT:   Sign up for my ONLINE program to heal your core and diastasis recti postpartum! It’s 100% self-paced and you will walk about with exercises that you can do that don’t take long and that help you heal postpartum! No more diastasis recti, worrying how you’ll look or feel or hurting your low back from picking up your toddler. Join today!   Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!   In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered! Join the Free Community!   Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider    It’s time to prioritize YOU, mama! So, what are you waiting for? Join the community and sign up for my weekly newsletter—let’s crush those health goals together.

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 what steps you can take to start healing. Let’s get into it!"s?    Today, we’re talking about diastasis recti, a condition that many moms experience but may not even realize they have. Let’s break down what it is, why it matters, and how you can take steps to heal. Val   WHAT’S NEXT: Sign up for my ONLINE program to heal your core and diastasis recti postpartum! It’s 100% self-paced and you will walk about with exercises that you can do that don’t take long and that help you heal postpartum! No more diastasis recti, worrying how you’ll look or feel or hurting your low back from picking up your toddler. Join today! Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free! In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered! Join the Free Community! Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider  It’s time to prioritize YOU, mama! So, what are you waiting for? Head to https://wellnessbyval.kit.com/insider to join the community and sign up for my weekly newsletter—let’s crush those health goals together.   ➡️ Follow me on Instagram @wellnessbyval_ ➡️ Join the Free Community of Mommas! ➡️ Email me at [email protected] with any questions!  

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 sharing four of my favorite weeknight dinner ideas that are fast, easy to prep, and packed with nutrition. So whether you're juggling homework, after-school activities, or simply feeling the weight of a busy day, these recipes will take the stress out of dinner time.  Let’s get started! Val   Schedule your 60-Minute Nutrition Coaching Session with me today!   Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free!   In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered - join here https://www.facebook.com/share/g/18ZFosay2X/   Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider    It’s time to prioritize YOU, mama! So, what are you waiting for? Head to https://wellnessbyval.kit.com/insider to join the community and sign up for my weekly newsletter—let’s crush those health goals together.   Connect with Me: Instagram: @wellnessbyval_ Get the Weekly Newsletter!  Free Community Email: [email protected]

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 changes How to prioritize self-compassion while staying consistent If you’ve been striving for long-term wellness without sacrificing your sanity, this episode is your guide to finding harmony in your habits. Let’s wrap up this challenge feeling empowered and ready to thrive! It's not too late to join the challenge and get all the FREE resources! Go to https://wellnessbyval.kit.com/startstrongchallenge to join today!   Stay strong & nourished, Val   Connect with Me: Instagram: @wellnessbyval_ Free Community Email: [email protected] Need one-on-one support? If you need 1:1 support, schedule a coaching session with me so I can support you on your journey with proper nutrition and lifestyle practices.  Stay hydrated with LMNT and get a FREE sample pack with your purchase.

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 and what the circadian rhythm is and how to use this information to support your pre-bed routine.  I also discuss some nutritional support for sleep - herbal teas, magnesium and tart cherry juice concentrate! It’s time to sleep well and stress less! Val Want some supplements to help with sleep?! Check out Earthley’s Stress & Sleep Supplements and Val’s Fullscript Supplement Dispensary for Sleep Support!   Are you looking for a space to connect with like-minded women, stay motivated, and get fresh ideas to live a healthier, stronger life? Then I want to personally invite you to join our Happy, Healthy, and Strong Community, completely free! In the community, you'll be able to connect with other amazing moms, share your wins, and get support on your wellness journey. Whether you're looking for fun and effective workout routines or tips for nutritious meals that are easy to make for the whole family, we've got you covered - join here https://www.facebook.com/share/g/18ZFosay2X/  Also, become an insider and you’ll also get the latest podcast episodes delivered right to your inbox, along with exclusive content on boosting your energy, staying motivated, and making healthy choices even on the busiest days. Sign up at https://wellnessbyval.kit.com/insider  It’s time to prioritize YOU, mama! So, what are you waiting for? Head to https://wellnessbyval.kit.com/insider to join the community and sign up for my weekly newsletter—let’s crush those health goals together.   Connect with Me: Instagram: @wellnessbyval_ Get the Weekly Newsletter!  Free Community Email: [email protected]

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: Motivation: Why it can be tough to stay motivated, and how to cultivate intrinsic motivation that supports long-term consistency. Implementation Intentions: How setting clear intentions can turn good intentions into real actions, even on your busiest days. Habit Stacking: How to build movement into your existing routines so it becomes second nature—no extra time needed! Plus, I've got some super practical tips for quick movement routines that busy moms can do anytime, anywhere, to get the blood flowing and boost energy. If you're ready to take actionable steps toward a stronger, more nourished you—without sacrificing time with your little ones—this episode is for you! Tune in for strategies that will keep you moving and motivated all week long. Key Takeaways: The science behind motivation and how to make it work for you Simple habit-stacking techniques that create lasting movement habits Quick and effective movement routines that you can do even with a packed schedule Tune in, get inspired, and let’s move with purpose, Momma! 💪   Need help with what to do for exercise during pregnancy or postpartum?! Join my  Birthfit Pregnancy and Postpartum Foundations Program! It's 100% online and self-paced.   Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last This link enrolls you in the challenge and you will receive the Challenge Workbook  Each week, I’ll send you worksheets, fun workouts and yummy recipes Weekly check-ins within the community   Connect with Me: Instagram: @wellnessbyval_ Free Community Email: [email protected]

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 things you can start doing to help you! Of course there are things that are out of our control, and that’s okay! But we are going to focus on what IS in our control so that we can make this journey just a little less stressful!    Grab a notebook and pen, let’s dive in!   Join my newsletter to get all this information in your inbox! I’ll also send recipes and supplements to help support your milk supply!   If you need 1:1 support, schedule a coaching session with me so I can support you on your breastfeeding journey with proper nutrition and lifestyle practices.    Please share this episode with a mom friend who wants to breastfeed or is breastfeeding!   Stay strong & nourished, Val   Connect with Me: Weekly Newsletter Instagram: @wellnessbyval_ Free Community Email: [email protected] Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today! Work with me! Schedule your FREE 15-minute consult with me today! To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program Here are my affiliates - brands I use and love! Shop Kion with Val - use code WELLNESSBYVAL Shop Earthley Products  Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

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 sure to enroll for the FREE 4 Week Challenge so that you can get this week’s workbook + recipes to help you stay nourished and energized! Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last This link enrolls you in the challenge and you will receive the Challenge Workbook  Each week, you’ll receive worksheets, fun workouts and yummy recipes Weekly check-ins within the community   Connect with Me: Weekly Newsletter Instagram: @wellnessbyval_ Free Community Email: [email protected]   If you enjoyed this episode, don’t forget to subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul!   Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today! Work with me! Schedule your FREE 15-minute consult with me today! To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program Here are my affiliates - brands I use and love! Shop Kion with Val  Shop Earthley Products  Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

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 you right from the start! In This Episode, You’ll Learn: ✨The importance of protein for sustained energy and mood balance ✨How protein can stabilize blood sugar and help prevent afternoon crashes ✨Simple, quick high-protein breakfast options that are perfect for busy mornings ✨The best sources of protein (even for those with dietary restrictions) ✨Tips for making breakfast prep easy and stress-free Ready to fuel your mornings with a protein-packed breakfast? Try out one of the ideas from today’s episode and let me know how it goes! Share your creations with us on social media and tag @wellnessbyval_  for a chance to be featured. If you enjoyed this episode, don’t forget to subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul. Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last This link enrolls you in the challenge and you will receive the Challenge Workbook  Each week, I’ll send you worksheets, fun workouts and yummy recipes Weekly check-ins within the community   Connect with Me: Get the Weekly Newsletter! Instagram: @wellnessbyval_ Free Community Email: [email protected]   Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!   Work with me! Schedule your FREE 15-minute consult with me today! To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program   End of the Year Sales! Shop Kion with Val  Shop Earthley Products  Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

I know how hard it is to create healthy habits as a busy mom... and have them actually STICK! So that’s why I’ve put together this FREE 4 week challenge for you to start creating lasting healthy habits right now!    Throughout January, I will be releasing additional episodes to help you on this journey. Today we discuss the psychology of habit formation and why mindset is key to long-term success.   So if you're ready to do the work, grab a notebook and pen, and let's dive in.   Don’t forget to join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last This link enrolls you in the challenge and you will receive the Challenge Workbook + the Workbook for Week 1  Weekly check-ins within the community   Connect with Me: Weekly Newsletter Instagram: @wellnessbyval_ Free Community Email: [email protected] If you enjoyed this episode, please subscribe, rate, and review the podcast. Your support helps me continue to bring you the best content to nourish your body and soul. Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!   Work with me! Schedule your FREE 15-minute consult with me today! To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program   End of the Year Sales! Shop Kion with Val  Shop Earthley Products  Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

Do you find yourself setting New Year's Resolutions? Do you set these overambitious goals at the beginning of the year only to become overwhelmed and stop these habits altogether by February? Are you looking to get back into a good movement routine to build strength and be a functional mom or start meal planning and prepping to help save time and feed the family healthy meals?    This episode explores the common challenges people face when setting New Year’s resolutions and why they often don’t last. I will provide practical strategies to help a busy mom like you set realistic, meaningful goals that lead to sustainable change. This is the type of change that lasts a lifetime and makes being healthy easy! We will discuss aligning resolutions with personal values, creating actionable steps, and building habits that fit into a busy lifestyle. Whether you're aiming to get fitter, eat healthier, or finally tackle a long-held goal, this episode offers actionable advice on how to set resolutions that work and create habits that truly stick.   To help you create these habits that actually stick, I am offering a FREE 4-Week Challenge to help you kick off your 2025 with a bang! I will teach you how to build sustainable healthy habits that fit your busy lifestyle. Each week you will get simple, practical tools to feel stronger, more energized, and nourished - including workouts, easy recipes and mindset strategies. Whether you're just starting or looking for a fresh reset, this challenge will help you prioritize your health and create habits that STICK! Let’s make this your strongest year yet, Momma! Click HERE to join the challenge and don’t forget to join the Free Community where I will guide you each week during the challenge.    Enjoy today’s show! Val   What’s Next?! Join the Start Strong Challenge - 4 Weeks to Healthy Habits That Last This link will give you the Start Strong Workbook Each week, you will receive worksheets related to the week's topic, along with workouts and recipes.   Join my Free Community of Mommas! This is where I will host the check-ins each week.   Schedule your FREE 15-minute consult with me today!   Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!   Need some supplements to support your pregnancy, postpartum, and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!   Here are my affiliates - brands that I personally use and love! Shop Kion with Val - I love the Kion Aminos and Creatine! Shop Earthley Products  Some of Val’s favorite products Goodnight Lotion  Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness) Teething Tamer Feel Better Fast Elderberry Elixir Shop Clean Beauty Products with Val from Beautycounter   Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)   There are many different ways you can work with me!  To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program

When the day's craziness hits you from all angles, what do you do? How do you cope? Have you ever thought of practicing gratitude? But how do you practice gratitude when you’re a mom and don’t even have time to go to the bathroom without being interrupted?! Don’t worry, that’s what we will discuss today.   In this episode, we will discuss the transformative power of gratitude in a busy mom’s life and how practicing gratitude can shift perspective, reduce stress, and help moms feel more present and energized. Yes! I am totally here for this! And guess what?! It doesn’t have to be something that takes hours or even 15 minutes! It can literally take you 60 seconds to incorporate in your busy busy day. AND you can practice it with your kids, while you’re getting ready for the day, driving to work, making dinner, so you don’t even have to think about finding extra time to sit down and practice gratitude. We will discuss how you can integrate this powerful practice throughout the day.   Stay strong & nourished and enjoy today’s show! Val   What’s next?! Get my weekly newsletter! Join my Free Community of Mommas! Schedule your FREE 15-minute consult with me today!   Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!   Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!   Here are my affiliates - brands that I personally use and love! Shop Kion with Val - I love the Kion Aminos and Creatine! Shop Earthley Products  Some of Val’s favorite products Goodnight Lotion  Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness) Teething Tamer Feel Better Fast Elderberry Elixir Shop Clean Beauty Products with Val from Beautycounter   Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)   There are so many different ways you can work with me!  To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program   Here are references from today’s episode: Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo, Brazil), 21, eRW0371. https://doi.org/10.31744/einstein_journal/2023RW0371   Lilian Jans-Beken, Nele Jacobs, Mayke Janssens, Sanne Peeters, Jennifer Reijnders, Lilian Lechner & Johan Lataster (2019): Gratitude and health: An updated review, The Journal of Positive Psychology, DOI: 10.1080/17439760.2019.1651888   

Have you ever been so busy running around, whether for your kids, going to work, or running errands that you end up skipping meals or grabbing whatever’s convenient?!   Let’s fix that today!    In this episode, I teach you how to build a balanced plate so that you can fuel your busy day as a working mom! I will share 5 key components of a balanced plate, how to easily create one and why this is so important for energy, focus and sustaining busy days. This technique can be used when meal planning and prepping meals at home or when you’re out and about!   After listening to this episode, I encourage you to try building one balanced meal today with what you learned!    Don’t forget to share your favorite balanced meals or meal prep tips on social media! Tag me on Instagram, @wellnessbyval_    Stay strong & Nourished, Val   What’s Next?!   Schedule your FREE 15 minute consult with me today!   There are so many different ways you can work with me!  To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program   Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!   Need some supplements to support your pregnancy, postpartum and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!   Here are my affiliates - brands that I personally use and love! Shop Kion with Val - I love the Kion Aminos and Creatine! Shop Earthley Products  Some of Val’s favorite products Goodnight Lotion  Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness) Teething Tamer Feel Better Fast Elderberry Elixir Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

Are you tired of dreading your workouts or feeling like exercise is just another chore on your to-do list? In this episode of Strong & Nourished Momma, we’re flipping the script on fitness and talking all about finding joy in movement.   Discover why loving the way you move is the key to creating a sustainable routine, how to explore different activities to find what lights you up, and practical tips for fitting movement into your busy mom life. Whether it’s dancing in your kitchen, walking in nature, lifting heavy weights, or trying something brand new, this episode will inspire you to reimagine exercise as a source of energy, strength, and fun.   Tune in for simple strategies, encouragement, and a challenge to help you start moving in a way that feels good to you! It’s important to find something you enjoy, as well as prepare you for the Daily Olympics known as Motherhood!   Don’t forget to share your movement wins with me—tag me on social media or drop me a message. Let’s celebrate together! You got this, Momma!   Stay strong & Nourished, Val   What’s Next?! Schedule your FREE 15-minute consult with me today!   Get the 100% online and self-paced Birthfit Pregnancy & Postpartum Foundations Course today!   There are so many different ways you can work with me!  To book a 1:1 nutrition coaching session or package To get the Birthfit Pregnancy and Postpartum Foundations Program   Need some supplements to support your pregnancy, postpartum, and motherhood journey?! Check out Val’s Fullscript Supplement Dispensary. If you have questions on what supplements are safe to take during pregnancy and when breastfeeding, schedule a 30-minute nutrition session with me today!   Here are my affiliates - brands that I personally use and love! Shop Kion with Val - I love the Kion Aminos and Creatine! Shop Earthley Products  Some of Val’s favorite products Goodnight Lotion  Infant Tummy Relief and Mama’s Tummy Relief (for morning sickness) Teething Tamer Feel Better Fast Elderberry Elixir Shop Clean Beauty Products with Val from Beautycounter Shop Medicinal Mushrooms with Val to get 10% off your order (use code: wellnessbyval10)

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

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

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

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

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

Do you currently plan or prep your meals?! As a busy mom (or literally anyone), it. is. a. must!! I seriously think meal planning and prepping saves our sanity as moms, haha!   In this episode, I will explain what meal planning is and how to use your plan to prepare meals for the busy week ahead. Don’t worry! You do not need the ‘perfect’ plan, because that doesn't exist. And you don’t need to eat boring ‘ol chicken, broccoli and rice for every meal either. That’s no fun. You just need to plan a balanced meal! I also share 3 things you need to do to get started and these three things will help you in the future when it’s time to plan and prepare your meals and snacks for the busy week ahead.  Stay strong & nourished, Val NEXT STEPS: Subscribe to get updates when a new episode is released (+ some goodies!) Follow me on Instagram Join my Facebook Group Schedule your FREE 15 Minute Discovery Call with Val!