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 faced before joining the program ✅ What made the biggest difference in her core and pelvic floor recovery ✅ The results she achieved and how she feels now ✅ Her advice for moms who are feeling stuck in their postpartum recovery

If you’ve been wondering whether you can really heal your core and feel strong again, this episode is for you!

💡 Join the Restore & Rebuild Core and Pelvic Floor Program! Doors are open now—don’t wait to start your journey to strength, confidence, and full-body recovery.

🔗 Sign up here: wellnessbyval.com/program - bonuses EXPIRE Monday, 4/21/25 at 11:59pm MST

What You Get When You Sign Up From 4/18/25 to 4/21/25:

✨$50 OFF enrollment

✨ A FREE 30 minute nutrition coaching session with Val

✨ Done-For-Your Fuel Your Recovery Food Plan

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.

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.

• 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.