Being a new mom is exhausting. Between sleepless nights, breastfeeding, and taking care of your baby, toddler, or both, it can feel like there’s nothing left for you. But what if I told you that there’s a way to feel energized again? It doesn’t require extreme dieting or intense workouts—it’s all about small, consistent shifts that build momentum over time.
In this post, I’m going to share the 3 keys to going from exhausted to energized postpartum, and how you can start implementing them today. Plus, I’ll tell you about my free live workshop on August 1st where I’ll go deeper into these shifts and show you exactly how to start feeling stronger and more energized, without burnout.
Key #1: Nourish to Thrive, Not Just Survive
One of the biggest mistakes I see moms make postpartum is trying to survive on too little food. Many moms unintentionally under-eat, thinking it will help with weight loss or energy, but it actually leads to more exhaustion. The truth is, under-eating will only sabotage your energy and recovery.
Instead, you need to focus on nourishing your body with real, nutrient-dense foods that will support your energy production, hormone balance, and overall recovery. Healthy fats, protein, and complex carbohydrates should be the foundation of your meals.
Try things like
- Protein overnight oats: oats, chia seed or ground flaxseed, cinnamon, berries, collagen and protein powder
- Burrito: tortilla, eggs, cheese, and 2 of your favorite veggies (I like arugula and cherry tomatoes)
- Protein pancakes: I like Kodiak cakes
- Greek yogurt bowl: Greek yogurt, berries, granola, ground flaxseed
- Chicken wraps: chicken, cheese, spinach, avocado and tortilla
- Salmon veggie bowl: salmon, quinoa/rice/whole grain, mixed greens, cabbage, tomatoes, asparagus
- Tacos: protein (beef/chicken/shrimp), cabbage, green onions, tomatoes, shredded cheese, tortillas
In my group coaching program, The Strong, Nourished & Energized Mom Method, I teach you how to create balanced and delicious meals, providing food plans and recipes along the way. Be sure to save your sport during open enrollment – https://wellnessbyval.com/program
Key #2: Rebuild Your Body from the Inside Out
After giving birth, it’s important to rebuild your core and pelvic floor before jumping back into high-intensity exercise. Many moms rush into workouts too quickly, but this can cause more harm than good. The foundation of your postpartum recovery starts with your core and pelvic floor.
Start with gentle movements and core engagement exercises to rebuild strength safely. Once your body is ready, you can gradually increase intensity, but never at the expense of your healing. Safe, strength-focused recovery is all about starting slow and progressing as your body heals.
Things to start with:
- Diaphragmatic belly breathiing
- Transverse abdominis activation
- Stability breathing
- Cat/cow
- Dead bug variations
- Bird dog variations
- Shin box
These are all things I teach inside my 8-week group coaching program! Enrollment opens in August 2025, so be sure to save your spot and snag the sweet deals before the sale ends – https://wellnessbyval.com/program
Key #3: Small Habits > Willpower
Trying to rely on willpower alone to stay motivated is a recipe for burnout. Instead of setting big, unrealistic goals, focus on small daily habits that add up over time.
Simple things like taking a short walk, drinking more water, or doing 5 minutes of core exercises each day can make a huge difference. These tiny actions, when done consistently, will help you rebuild your strength and energy without overwhelming yourself.
The key to success postpartum is building small habits that are easy to fit into your daily routine. When you shift your focus from willpower to habit-building, everything becomes easier.
How to Take Action Today!
If you’re ready to take your postpartum recovery to the next level, enrollment for the Strong, Nourished & Energized Mom Method program opens in August. Get ready to join a community of supportive moms and gain the tools and accountability you need to reclaim your strength and energy.
Conclusion
Postpartum recovery isn’t about pushing your body too hard too quickly—it’s about nourishing your body, healing from the inside out, and building small, consistent habits that lead to lasting energy. Start implementing these 3 keys today, and let me know how they help!
Stay strong & nourished,
Val
