{"podcast":{"title":"Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness","slug":"strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679","podcast_index_feed_id":7094679,"rss_url":"https://feed.podbean.com/wellnessbyval/feed.xml","website_url":"https://wellnessbyval.podbean.com","image_url":"https://pbcdn1.podbean.com/imglogo/image-logo/19448068/June_2026_Updatebb8q7.png","author":"Val Warner | Registered Dietitian, Postpartum Fitness Coach","episode_count":110,"summary":"*** TOP 2.5% GLOBAL PODCAST *** Are you a postpartum mom struggling to feel like yourself again? Exhausted, overwhelmed, and wondering how to lose baby weight, heal your core, and boost your energy while caring for your little one? Not sure what to eat postpartum or how to fit in quick healthy meals and safe workouts at home? I see you, Momma! This podcast is your guide to postpartum recovery, nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You’ll learn how to nourish your body, rebuild strength, repair diastasis recti, support your pelvic floor, and create healthy habits that fit into mom life—without the stress of rigid diets or exhausting workouts. Hey, I’m Val — a Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand the challenges of postpartum fatigue, stubborn belly fat, leaking pelvic floors, and balancing your health with baby care. After my own struggles, I created a practical, sustainable approach to feeling strong, nourished, and energized—and now I’m here to help you do the same! If you’re ready for meal prep made easy, simple workouts for busy moms, and real-life strategies to heal, fuel, and thriv…","last_synced_at":"2026-07-20T14:17:17.163995+00:00","page_url":"https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679"},"episode":{"title":"104 | Stop Jumping Back Into Workouts Postpartum — Do This First","slug":"104-stop-jumping-back-into-workouts-postpartum-do-this-first","published_at":"2026-06-15T06:04:00+00:00","page_url":"https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679/104-stop-jumping-back-into-workouts-postpartum-do-this-first","show_page_url":"https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679","url":"https://wellnessbyval.podbean.com/e/stop-jumping-back-into-workouts-postpartum-do-this-first/","audio_url":"https://mcdn.podbean.com/mf/web/9uifk6sb2hhiaz8s/104_Stop_Jumping_Back_Into_Workouts_Postpartum_Do_This_First6p3r9.mp3","summary":"Your doctor cleared you at 6 weeks. So why does your body still feel so off? Here's the truth nobody tells you: being cleared for exercise and being READY to exercise are two completely different things. And jumping back in before your foundation is in place is one of the most common reasons postpartum moms end up dealing with leaking, back pain, and a core that feels completely disconnected — months or even years later. In this episode Val breaks down the real postpartum fitness progression — three phases, no fluff, no generic advice — and gives you a roadmap that works no matter where you're starting from. In this episode: Why your 6-week clearance is not the green light you think it is The three phases of postpartum fitness — and how to know which one you're in Phase 1: diaphragmatic breathing, TVA activation, stability breathing and walking Phase 2: progressive movement, neuromuscular connection, getting back to the gym Phase 3: higher intensity, plyometrics, return to sport Red flags that tell you you're progressing too fast (leaking, coning, breath holding and more) Why it's never too late to go back to the foundation — even years postpartum A sneak peek at something coming in July 👀 Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🔬 Functional Lab Review — https://wellnessbyval.com/labs 💪🏼 Core Comeback waitlist - https://my.playbookapp.io/wellnessbyval/programs/core-comeback-challenge-4-week-program/45013 Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter","meta_description":"Your doctor cleared you at 6 weeks. So why does your body still feel so off? Here's the truth nobody tells you: being cleared for exercise and being READY…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1740,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679/episodes/104-stop-jumping-back-into-workouts-postpartum-do-this-first/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679/104-stop-jumping-back-into-workouts-postpartum-do-this-first.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}