Strong & Nourished Momma | Quick, Easy & Healthy Meals, Boost Energy, Workout Routines, Healthy Nutrition Habits

By: Val Warner | Registered Dietitian Pregnancy & Postpartum Fitness Coach New Mom
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  • Summary

  • As a busy mom, do you struggle to prioritize your own nutrition during the chaos of the day? Stuck wondering what healthy meals to make for you or your family? Tired of running on empty and wondering how to recharge? Are you looking for a way to make exercise feel fun and more achievable? I’m so glad you’re here, Momma! This podcast is your guide to creating healthy habits that make your nutrition and wellness a priority throughout every stage of motherhood. You’ll discover simple ways to fit in joyful movement and whip up quick, delicious meals that nourish both you and your family. Hey, I’m Val! A Functional Sports Dietitian, Prenatal & Postpartum Fitness Coach and first time momma. Throughout the different seasons of my life, I have tried to eat well and stay active, but found it easy to be all or nothing when it comes to my health. This way of living was unsustainable, stole my time and energy and was detrimental to my well-being. I finally realized that if I was going to live a healthy lifestyle, I needed to find balance with my nutrition and wellness, especially now during motherhood. I created a simplified plan where it is easy to be healthy without rigid rules or sacrificing delicious foods. A plan where I can fit in exercise and reach my goals without spending hours in the gym. And I’m ready to share it with you! If you’re ready to live a fun and sustainable lifestyle, where being healthy doesn’t compete with a busy schedule, you’re in the right place. Each episode is packed with practical tips, real-life strategies, and expert advice to help you nourish your body, boost your energy, and feel your best–all while keeping things realistic and manageable. Grab your coffee or matcha, and join me on this journey to becoming a strong and nourished momma! It’s time to fuel up for a healthier, happier you–because YOU deserve to thrive throughout motherhood! Now, let’s dive in!
    Copyright 2024 All rights reserved.
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Episodes
  • 12 | Start Strong Challenge Week 1: Building the Right Mindset for Habit Change

    12 | Start Strong Challenge Week 1: Building the Right Mindset for Habit Change
    Jan 2 2025

    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 - Join HERE

    Connect with Me:

    • Instagram: @wellnessbyval_
    • Free Community
    • Email: vwarner@wellnessbyval.com

    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

    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)
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    17 mins
  • 11 | New Year, Same Struggles? How to Set Resolutions & Create Healthy Habits That Actually Stick

    11 | New Year, Same Struggles? How to Set Resolutions & Create Healthy Habits That Actually Stick
    Dec 30 2024
    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 Challenge Checklist and resources needed to succeedEach week, you will receive worksheets related to the week's topic! 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 TamerFeel Better FastElderberry 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 packageTo get the Birthfit Pregnancy and Postpartum Foundations Program
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    25 mins
  • 10 | A Mom's Secret to Feeling Strong and Grounded This Holiday Season

    10 | A Mom's Secret to Feeling Strong and Grounded This Holiday Season
    Dec 23 2024

    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

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    18 mins

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