Does meal planning feel overwhelming? As a busy mom, it can be hard to figure out what’s for dinner—especially when you’re juggling kids, work, and the chaos of postpartum life.

In this episode of the Strong & Nourished Momma Podcast, I’m breaking down my simple 3-step system for meal planning that works for busy moms. You’ll learn how to pick core meals that your family actually loves, plan around your real schedule (instead of a Pinterest-perfect one), and prep just enough to make the week easier—without spending all of Sunday in the kitchen.

Meal planning doesn’t have to be complicated or stressful. With a few simple steps, you can reduce decision fatigue, fuel your body for energy and healing, and enjoy more peaceful evenings with your family.

What You’ll Learn in This Episode:

👉 This is exactly the type of system I help moms create inside my Strong, Nourished & Energized Mom Method Group Coaching Program. If you’re ready to simplify food and feel confident in your nutrition, check it out at https://wellnessbyval.com/program

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Save $100 when you sign up for The Strong, Nourished & Energized Mom Method Program! Expires 8/31!

Want to lose weight after pregnancy, get strong again, and feel energized — without fad diets or endless cardio? In this episode of the Strong & Nourished Momma podcast, I’m breaking down 5 simple daily habits that help postpartum moms lose weight, rebuild strength, and restore energy in a realistic way.

Inside, you’ll learn:

I’ll also share parts of my own journey — from stroller walks on maternity leave, to early morning strength training while pumping, to how hydration made all the difference in my recovery and energy.

These habits aren’t complicated — but they’re powerful. Start small, stay consistent, and you’ll be amazed at how strong and energized you can feel postpartum.

✨ Ready for step-by-step support? Enrollment is now open for the Strong, Nourished & Energized Mom Method — my 8-week postpartum program to help you heal your core, fuel your body, and feel strong again. Exclusive bonuses expire 9/1 → wellnessbyval.com/program

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

If you’ve ever experienced leaking when you sneeze, pain with intimacy, feelings of heaviness “down there,” or just not feeling like yourself after birth — you’re not alone. And you don’t have to live with it.

In this episode, I’m joined by Dr. Genevieve Richter, pelvic floor physical therapist and owner of Method Physical Therapy, to talk about why pelvic floor care is one of the most powerful tools for postpartum healing.

We cover what really happens to the pelvic floor and core during pregnancy and birth, the most common postpartum changes and symptoms, and what you can do — even years after delivery — to restore your strength, confidence, and quality of life.

In this episode, we discuss:

Contact Genevieve:

@method_physicaltherapy 

www.methodptnm.com

[email protected] 

🎯 Ready to feel strong, energized, and confident in your body again?

Inside, you'll get:

🎉 Enroll now at wellnessbyval.com/program - And save $100 when you pay in full!

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Get your FREE Protein-Packed Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide 

Snacks aren’t just a nice-to-have — they’re a must for postpartum moms.

Whether you’re healing from birth, breastfeeding, chasing a toddler, or heading back to work, smart snacking can be the difference between feeling depleted… and feeling energized.

In this episode, I’m sharing:

🎯 Ready to feel strong, energized, and confident in your body again?

Inside, you'll get:

🎉 Enroll now at wellnessbyval.com/program - And save $100 when you pay in full!

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Get your FREE Protein-Pack Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide

If you’ve been feeling depleted, stuck, or like your body just isn’t bouncing back after baby, there’s a good chance you’re missing one key nutrient: protein.

Whether you want to heal faster, have more energy, build strength, or lose fat — protein plays a massive role in your recovery and results. And most postpartum moms aren’t getting nearly enough.

In this episode, I’m breaking down:

Why protein is non-negotiable for postpartum healing, energy, milk supply, and metabolism

How much protein postpartum moms actually need (it’s more than you’ve been told)

Easy, realistic ways to get enough protein in your day — without tracking every bite

The best protein sources to help you feel full, strong, and nourished

You’ll also hear my own postpartum story — how focusing on protein helped me recover faster, support my milk production, and see changes in my body composition when I returned to exercise.

NOW OPEN FOR ENROLLMENT: Join my 8-week program — The Strong, Nourished & Energized Mom Method: wellnessbyval.com/program

✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more!

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

In honor of World Breastfeeding Week (8/1-8/7 2025), we’re bringing you a special bonus episode with Natalie Swart, BS, IBCLC, CLE, LCP — a lactation expert with over 15 years of experience helping families feel confident and empowered on their feeding journeys.

Whether you're breastfeeding at the breast, pumping, combo-feeding, or using donor milk, Natalie’s message is clear: you are doing a great job — and there’s no one "right" way to feed your baby.

In this episode, we discuss:

This conversation is full of encouragement, real talk, and gentle reminders that your story matters.

Website: https://www.enchantmentlactation.com/

Locations: 

🎧 Subscribe and share with a fellow momma who needs support on her journey!

Join me August 1st @ 1PM MST for a free live workshop where I’ll show you:

Register now: wellnessbyval.com/workshop

💡 When you sign up, you’ll get early access to exclusive bonuses and my new postpartum wellness program!

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

In today’s episode, I’m sharing 3 key shifts every postpartum mom needs to know to go from feeling exhausted to energized. If you’re tired of being stuck in survival mode and ready to take charge of your recovery, this episode is for you.

We’ll discuss:

Plus, I’m sharing about my free live workshop happening on August 1st where I’ll dive deeper into these 3 shifts and give you actionable steps to start feeling energized again. Spots are filling up fast, so make sure you sign up today!

Free Live Workshop - From Exhausted to Energized on August 1st – Link to Register

Sign up for the free workshop: Don’t miss out on the free live workshop happening on August 1st, 2025! Learn how to fuel your body, heal your core, and build lasting energy postpartum. Spaces are limited—sign up today!

Strong, Nourished & Energized Mom Method Program Enrollment opens in August!

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 strides without burning out.

I’ll share some of the tiny habits that helped me during my own postpartum recovery—like starting with just 5-minute walks and slowly increasing the duration and intensity, as well as setting reminders to do breathing and core exercises while my baby napped. These simple actions made a huge difference when it was time to get back into a regular exercise routine.

Listen in to learn:

If you’re feeling stuck or unsure about how to get started with postpartum recovery, this episode is for you!

Free Live Workshop: From Exhausted to Energized on August 1st – https://wellnessbyval.kit.com/workshop

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 impact of hormonal fluctuations and how they affect your workouts and overall recovery.

Listen in to learn:

This episode is perfect for postpartum moms who are eager to get back to exercise but need guidance on how to do so safely and sustainably.

If you’re ready to take action and start feeling stronger and more energized, I’d love for you to join me for my free live workshop on August 1st—From Exhausted to Energized.

In this workshop, we’ll dive deep into key strategies for overcoming exhaustion, fueling your body without dieting, and how to heal and strengthen your core postpartum. It’s totally free, but space is limited, so be sure to sign up now. You don’t want to miss this opportunity to finally feel like yourself again. Sign up now to save your spot!

Resources & Links:

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

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 alone. Many prenatal and postpartum supplements are under-dosed, missing critical nutrients, or include forms of vitamins that your body can’t even use effectively.

In this episode, I’m walking you through:

Whether you’re pregnant, newly postpartum, or a few years into motherhood, this episode will help you make informed decisions that actually support your body’s needs.

📣 Ready to go deeper?

In my 8-week Strong, Nourished & Energized Mom Method, we cover core healing, energizing nutrition, and simple routines that actually fit your life.

Disclaimer:

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.