28 | Why Do I Still Look Pregnant? How To Heal Diastasis Recti & Flatten Your Postpartum Belly Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits podcast

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הוסף לפני twenty שבועות

תוכן מסופק על ידי Val Warner | Registered Dietitian, Postpartum Fitness Coach, Val Warner | Registered Dietitian, and Postpartum Fitness Coach. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Val Warner | Registered Dietitian, Postpartum Fitness Coach, Val Warner | Registered Dietitian, and Postpartum Fitness Coach או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.

This Is Woman's Work with Nicole Kalil

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QUALIFIED: How Competency Checking and Race Collide at Work with Shari Dunn | 284 33:58

לפני 20 ימים33:58

הפעל מאוחר יותר

רשימות

לייק

אהבתי

33:58

In this episode, we delve into the concept of being "qualified" in the workplace, examining who gets labeled as such, who doesn't, and the underlying reasons. We explore "competency checking"—the practice of scrutinizing individuals' abilities—and how it disproportionately affects underrepresented groups, often going unnoticed or unchallenged. Our discussion aims to redefine qualifications in a fair, equitable, and actionable manner. Our guest, Shari Dunn , is an accomplished journalist, former attorney, news anchor, CEO, university professor, and sought-after speaker. She has been recognized as Executive of the Year and a Woman of Influence, with her work appearing in Fortune Magazine, The Wall Street Journal, Ad Age, and more. Her new book, Qualified: How Competency Checking and Race Collide at Work , unpacks what it truly means to be deserving and capable—and why systemic barriers, not personal deficits, are often the real problem. Her insights challenge the narratives that hold so many of us back and offer practical solutions for building a more equitable future. Together, we can build workplaces and communities that don’t just reflect the world we live in, but the one we want to create. A world where being qualified is about recognizing the talent and potential that’s been overlooked for far too long. It’s not just about getting a seat at the table—it’s about building an entirely new table, one designed with space for all of us. Connect with Our Guest Shari Dunn Website& Book - Qualified: https://thesharidunn.com LI: https://www.linkedin.com/today/author/sharidunn TikTok: https://www.tiktok.com/@thesharidunn Related Podcast Episodes: How To Build Emotionally Mature Leaders with Dr. Christie Smith | 272 Holding It Together: Women As America's Safety Net with Jessica Calarco | 215 How To Defy Expectations with Dr. Sunita Sah | 271 Share the Love: If you found this episode insightful, please share it with a friend, tag us on social media, and leave a review on your favorite podcast platform! 🔗 Subscribe & Review: Apple Podcasts | Spotify | Amazon Music…

Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits »
28 | Why Do I Still Look Pregnant? How to Heal Diastasis Recti & Flatten Your Postpartum Belly

לפני 20 שעות 19:26

שתפו

MP3•בית הפרקים

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/

29 פרקים

#Food #Fitness #Arts #Nutrition #Postpartum Fitness Coach #Val Warner | Registered Dietitian #Busy Moms

28 | Why Do I Still Look Pregnant? How to Heal Diastasis Recti & Flatten Your Postpartum Belly

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

published לפני 20 שעות

שתפו

MP3•בית הפרקים

Stay strong & nourished,
Val

29 פרקים

#Food #Fitness #Arts #Nutrition #Postpartum Fitness Coach #Val Warner | Registered Dietitian #Busy Moms

All episodes

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28 | Why Do I Still Look Pregnant? How to Heal Diastasis Recti & Flatten Your Postpartum Belly 19:26

לפני 20 hours19:26

19:26

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/…

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27 | Postpartum Exercise: When & How to Safely Return to Workouts After Birth 25:01

לפני 8 ימים25:01

25:01

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!…

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26 | LIVE COACHING CALL: Meal Planning & Prep Strategies for Busy Moms 28:13

לפני 15 ימים28:13

28:13

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 info@wellnessbyval.com 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!…

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25 | Why You’re Not Losing Weight Postpartum: 3 Common Mistakes & What to Do Instead 20:49

לפני 18 ימים20:49

20:49

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…

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24 | Creatine for Women: Benefits, Safety & Should You Take It Postpartum? 23:09

לפני 20 ימים23:09

23:09

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 info@wellnessbyval.com 🎧 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…

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23 | Healthy Eating Made Simple: 3 Easy Steps for Busy Moms to Eat Well Without Overwhelm 17:07

לפני 22 ימים17:07

17:07

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. 🎧💛…

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22 | 5 Must-Have Nutrients for Healing & Energy Postpartum 17:13

לפני 29 ימים17:13

17:13

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.…

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21 | Postpartum Wellness, Weight Loss & Breastfeeding with Denise Gonzales 58:23

לפני 5 weeks58:23

58:23

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.…

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20 | What is Diastasis Recti? The Basics Every Mom Needs To Know 18:09

לפני 6 weeks18:09

18:09

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 vwarner@wellnessbyval.com with any questions!…

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Become a Strong & Nourished Momma! Welcome to the Podcast! 2:03

לפני 6 weeks2:03

2:03

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! WHAT'S NEXT: 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. Follow me on Instagram @wellnessbyval_ Join the Free Community of Mommas! Email me at vwarner@wellnessbyval.com with any questions! 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!…

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19 | 4 Quick & Healthy Weeknight Dinners for Busy Moms 19:17

לפני 7 weeks19:17

19:17

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: vwarner@wellnessbyval.com…

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18 | Start Strong Challenge Week 4: Finding Balance & Sustainability in Your Wellness Journey 26:43

לפני 8 weeks26:43

26:43

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: vwarner@wellnessbyval.com 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 .…

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17 | The Ultimate Pre-Bed Routine + Nutrition Tips for Better Sleep & Less Stress 28:53

לפני 8 weeks28:53

28:53

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: vwarner@wellnessbyval.com…

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16 | Start Strong Challenge Week 3: Move with Purpose - Motivation & Quick Routines for Busy Moms 21:39

לפני 9 weeks21:39

21:39

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: vwarner@wellnessbyval.com…

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15 | 6 Key Things You Need to Know to Keep Your Milk Supply Strong as a Breastfeeding Mom 25:26

לפני 9 weeks25:26

25:26

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! Get the Weekly Newsletter! And you will 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: Get the Weekly Newsletter! Instagram: @wellnessbyval_ Free Community Email: vwarner@wellnessbyval.com 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)…

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