Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits
*** TOP 2.5% GLOBAL PODCAST *** Are you a postpartum mom struggling to feel like yourself again? Exhausted, overwhelmed, and wondering how to nourish your body while caring for your baby? Not sure how to rebuild strength, heal your core, or fuel your body for more energy? Wishing you could prioritize your health without the stress of rigid diets or exhausting workouts? I see you, Momma! This podcast is your guide to navigating postpartum nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You’ll learn how to nourish and strengthen your body, support postpartum recovery, and create healthy habits that fit into your new season of life—without the all-or-nothing mindset. Hey, I’m Val! A Functional Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand how challenging it is to balance your own health while caring for a baby. After struggling with exhaustion, diastasis recti, and postpartum nutrition, I realized that true wellness isn’t about perfection—it’s about finding balance. I created a simple, sustainable approach to feeling strong, nourished, and energized, and now I’m here to help you do the same! If you’re ready to rebuild strength, heal from the inside out, and fuel your body without stress or guilt, you’re in the right place. Each episode is packed with expert advice, practical tips, and real-life strategies to help you feel your best in postpartum and beyond. Grab your coffee or matcha, and let’s dive in! It’s time to nourish, strengthen, and thrive in motherhood—because YOU deserve to feel amazing in your postpartum body!
Episodes
In today’s episode, we’re talking about how tiny daily habits can be a game-changer when it comes to healing, building strength, and staying consistent postpartum.
As a new mom, it’s easy to feel overwhelmed by all the things you want to do—exercising, eating healthy, and taking care of your baby. But the truth is, you don’t need to make huge changes right away. By starting small and focusing on little habits, you can make big s...
Returning to exercise postpartum can feel overwhelming. But with the right approach, you can safely rebuild strength, improve your cardio, and balance your hormones—without putting your body at risk.
In this episode, I share key tips for easing back into exercise postpartum, including the importance of starting slow, focusing on core and pelvic floor recovery, and balancing exercise with self-compassion. I also dive into the imp...
Not all supplements are created equal — and the one you’re taking might not be giving you what you actually need.
A client came to me during pregnancy wanting to make sure her nutrition was on point before baby arrived. She was already eating well and taking a prenatal supplement — but when we looked at the label together, we realized something important: it was missing several key nutrients she needed the most.
And she's not a...
You’re going through the motions, checking the boxes, and still feel… off. You’re not broken — your body’s just trying to tell you something.
In this episode, we’re talking about the subtle (and not-so-subtle) signs your body is depleted and what it’s really asking for. From burnout to brain fog, cravings to crashes — these are the messages we often ignore until they scream at us. But you don’t have to wait for a breakdown to sta...
You’ve probably heard that “just do some Kegels” or “crunches will fix it” when it comes to healing your core postpartum — but those old-school tips are missing some very important pieces.
In today’s episode, I’m joined by Dr. Jena Bradley, physical therapist, mom of four, and founder of Live Core Strong. We’re diving deep into postpartum fitness, core healing, and what it really takes to feel strong and confident in your body ag...
Feeling depleted after baby — even though you’re “doing everything right”?
In today’s episode, I’m sharing the 3 postpartum nutrition shifts that helped me go from tired, under-fueled, and foggy… to feeling strong, energized, and like me again.
Because postpartum isn’t just about bouncing back — it’s about rebuilding. And nourishing your body well can change everything.
🎙️ In this episode, we cover:
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Imagine trying to build a house on a cracked foundation. No matter how pretty or strong it looks on the outside — over time, things begin to break down. That’s exactly what happens when you jump back into exercise postpartum without healing your core and pelvic floor first.
In this episode, I’m pulling back the curtain on what most postpartum workouts miss — and how to truly rebuild your core from the inside out. We’re talking ab...
Are you constantly exhausted — no matter how much coffee you drink or how early you go to bed? Are you doing “everything right” when it comes to eating healthy… but still struggling with cravings, low energy, and stubborn weight that won’t budge?
You might not be eating enough. And you’re not alone.
In this episode of The Strong & Nourished Momma, I’m breaking down one of the most common — and most overlooked — postpartum n...
☀️ It’s officially summer — and while that can mean more sunshine and family fun, it also brings schedule changes, late nights, and sometimes… chaos. In today’s episode, I’m diving into three simple, healthy habits to help you feel strong, nourished, and energized all summer long.
You’ll hear about: ✅ A real client story and how we built a sustainable summer routine ✅ How to shift your mindset when summer throws off your schedule...
Happy Memorial Day, Momma!
If your summer is already feeling like a whirlwind of snacks, sunscreen, and nonstop schedules—you’re not alone. In today’s episode, we’re diving into how to stay consistent with your health goals this summer without burnout, guilt, or rigid routines.
Whether you’re road-tripping with the kids, juggling camp drop-offs, or just trying to keep everyone fed and semi-sane—this episode gives you the mindset...
Are you about to hit the road or catch a flight and worried your eating habits will go out the window? In this quick episode, I share four practical, no-stress nutrition strategies designed for busy moms who want to feel energized, avoid hanger, and still enjoy their trip—without obsessing or overpacking.
Learn how to anchor meals, pack smart snacks, stay hydrated, and leverage your favorite supplements so you return home feeling...
Let’s be honest—summer brings pressure to look a certain way. But you don’t have to crash diet or exhaust yourself with intense workouts to feel good in your body.
In this episode, I’m sharing 3 key habits that help busy moms lose weight in a way that’s realistic, sustainable, and rooted in feeling strong and energized. We’ll talk about nutrition, movement, mindset, and how to stay consistent through the chaos of mom life.
In ...
May is Mental Health Awareness Month — and May 7 was World Maternal Mental Health Day — but really, every day is a good day to support your mental, emotional, and physical well-being as a mom. In this episode, we’re talking about how the food you eat can impact your mood, energy, and emotional health.
I’m sharing some science-backed insight (without getting too nerdy!) and simple tips to help you feel more like YOU again — no per...
Whether you’re 3 months or 3 years postpartum, these hidden energy drai...
In this powerful conversation, I sit down with Ashley Rocha, a hormone wellness educator, mom of two, and founder of the herbal company Ladywell, to explore the real hormonal shifts moms experience and how to support them naturally.
Ashley shares her personal story of hormone dysfunction and why she created Ladywell to help moms navigate the emotional and physical highs and lows of motherhood.
In this episode, we talk about:
In this episode, I’m sharing my personal journey of losing fat and gaining muscle after having a baby, along with the three proven tips that helped me get stronger, feel more energized, and transform my body postpartum. If you’ve been struggling with finding the right approach to fitness after baby, this episode is for you!
I’ll cover:
✅ How protein and balanced nutrition support postpartum fat loss and muscle gain
✅ The importa...
Have you been feeling frustrated with your postpartum recovery? Maybe your core still feels weak, you’re struggling with leaks when you sneeze or work out, or you just don’t feel like yourself in your body anymore. You are NOT alone!
In today’s episode, you’ll hear from a real mom who followed my Restore & Rebuild Core and Pelvic Floor program and saw amazing results. She shares:
✅ Where she started and the struggles she fa...
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 struggl...
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...
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...
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