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Rebuild your core & pelvic floor, increase energy, and get strong again as a new mom
The Strong, Nourished & Energized Mom Method
8-Week Group coaching program for postpartum moms
You're ready to get strong, eat healthy, and become energized again— but you have no time as a brand new mom.
In just 8 weeks, you will learn how to rebuild your core safely, fuel your body for lasting energy, restore your pelvic floor, and create habits that actually work in mom life — all inside supportive 8-week, step-by-step program designed just for postpartum moms.
Finally feeling like yourself again and being confident in your body is going to be possible — and sustainable. You don’t have to live in survival mode anymore. Let me show you how!
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Momma,
Show me how!
Had mindset tools to help you stay positive and grounded — no more negative self-talk or mom guilt, just realistic strategies to shift your mindset and support your emotional well-being during postpartum and beyond.
imagine if you...
Had a complete postpartum movement plan — step-by-step workouts and daily routines designed to safely rebuild your core and pelvic floor, without worrying about injury, leaking, or setbacks.
Knew exactly what to eat and when — with simple, ready-for-you meal guides and grocery lists that fuel your recovery, balance hormones, and make mealtime stress-free (even with little ones at your feet).
Yes, I want this!
That version of you? She’s closer than you think.
Let’s help her emerge — one breath, one nourishing meal, one core-safe move at a time.
Enrollment for the next group opens in November — save your spot now and get exclusive bonuses.
Felt in control of your body again — knowing how to move, nourish, and rest in a way that actually supports your goals, instead of feeling like your body is working against you.
Finally had a plan that fits your real life — quick, efficient workouts, flexible meal plans, and actionable steps that meet you where you are — not where you “used to be.”
Had the support, structure, and accountability you need — a coach (that’s me!) walking alongside you, helping you make small, sustainable shifts that lead to lasting transformation.
"This program gave me a safe, welcoming space to reconnect with my postpartum body and other moms on the same journey. Val supports every body — no matter where you are in pregnancy, postpartum, or fitness. I loved the flexibility to join from home and the helpful weekly resources!"
what other moms are saying...
valerie sena
What You'll Learn
Week by Week
Week 1: Restore Your Foundation
Reconnect with your body and understand what’s really going on with your core and pelvic floor. You’ll identify your personal starting point, set goals for the next 8 weeks, and learn gentle, foundational strategies to support healing from day one.
Week 2: Fuel to Heal
Learn how to nourish your body for deeper recovery, better energy, and stable mood. You’ll discover the 5 essential nutrients postpartum moms need and get a flexible, healing meal plan (that works even when you're exhausted).
Week 3: Rebuild Your Core & Pelvic Floor Part 1
Start safely activating your deep core and pelvic floor through simple, daily movements that support real healing. You’ll practice foundational breath work and alignment strategies that set the stage for strength.
Week 4: Rebuild Your Core & Pelvic floor part 2
Take it one step further by learning how to move, lift, and squat confidently—without leaking or doming. You’ll practice safe strength-building movements to support your daily life and workouts.
Week 5: Create Energy boosting habits
Ditch the all-or-nothing mindset and create simple daily rhythms that support blood sugar, mood, sleep, and consistency. You’ll learn how to build energy-boosting habits in just 5 minutes a day.
Week 6: Fat loss without burnout
(bonus module)
Optional for moms ready to focus on body composition. Learn how to approach fat loss in a way that supports your hormones, milk supply, and energy. This is your no-pressure guide to sustainable, stress-free results.
I'm so ready!
Week 7: Troubleshooting & personalization
Get personalized support as you put everything into practice. Ask questions, tweak your plan, and get expert guidance on common issues like leaking, nutrition setbacks, or slow progress.
Week 8: Momentum & What's Next
Celebrate your wins and learn how to keep your energy, strength, and healing going. You’ll create a realistic post-program plan and explore your next steps with continued support.
You'll get along the way
Bonus Support
Live Group Coaching Calls
Stay connected and motivated with live check-ins where you can ask questions, get feedback, and celebrate wins in real time.
Private Mom Community
You’re not doing this alone. Get support, encouragement, and connection with other moms inside our private group.
Quick Access Messaging
Have a question during the week? You’ll be able to reach out directly for extra support when you need it most.
On-Demand Video Library
Can’t make it live? No worries — everything is recorded so you can watch at your own pace.
Let's do this
This is for you if:
This is not for you if:
You are sick of feeling drained, bloated, or like your body just isn’t working the way it used to
You want to rebuild your core and pelvic floor safely — without guessing or Googling every step
You know that something needs to change, but you don’t have time or energy for extremes
You wish there was a way to eat better, move more, and feel like yourself again without sacrificing your family or schedule
You had help making a plan that’s actually doable in real mom life
You want to know how to get stronger, feel energized, and recover fully, in a way that honors your body
You already know how to restore your core and pelvic floor and feel confident doing it on your own
You are looking for a quick fix, crash diet, or high-intensity fitness challenge
You know the exact foods, workouts, and habits that give you energy and help you feel your best
You don’t need guidance, support, or a structured plan to rebuild strength postpartum.
You don’t need guidance or accountability to stay consistent as a busy mom
Your energy, strength, and recovery are already right where you want them
Your Step-by-Step Roadmap to Strength, Energy & Confidence
8 Weeks of Expert Coaching + Step-by-Step Weekly Modules (Valued at $900)
pay in full
$597
one-time payment
Best Value!
Enrollment now open!
Start
No more Googling exercises or guessing what to eat.
You’ll have everything you need — from healing recipes to core workouts — in one place.
This is everything you need to feel strong, nourished, and energized again — in one simple system
Total value: $2,800!
Get personalized support each week so you never feel stuck — with guidance, accountability, and connection.
You’ll get 6 weeks of core modules + 2 bonus support weeks for integration and next steps — with time built in to catch up, revisit, or get extra support.
Get ongoing support and answers whenever you need clarity, coaching, or encouragement to keep moving forward.
Keep everything organized in one place — lessons, workouts, meal plans, habit trackers, and progress tools — so you can build consistent habits that stick.
Boost daily energy and stabilize your hormones with realistic nutrition and lifestyle shifts that fit real mom life.
Nourish your body with simple, postpartum-friendly meals that support energy, hormones, and recovery — without restrictive rules.
Rebuild your deep core, strengthen your pelvic floor, and progress through safe, effective postpartum workouts, with a step-by-step system that restores strength from the inside out.
Follow a clear, structured roadmap each week so you always know exactly what to focus on and how to make progress without overwhelm.
Core & Pelvic Floor Rebuild System + Strength Workouts (Valued at $500)
Meal Plans, Healing Recipes & Snack Guides (Valued at $500)
Energy + Hormone Reset Framework (Valued at $300)
Practice Better App Access + Tracking Tools (Valued at $250)
Direct Messaging & Personalized Feedback (Included)
Weekly Check-ins & Group Coaching (Valued at $350)
16 Weeks of Full Access + 6-Week Strength Program (Included)
I'm so ready
for this!
payment plan
$215 / month
x 3 months
Easy Payments
SIgn me up!
save over $2,200!
Feel strong, nourished, and in control of your health again — with the tools, support, and strategies to thrive in this season of motherhood.
Know how to fuel your body for energy, healing, and hormone balance — even onthe busiest days
Move through daily life (lifting, bending, playing, working out) without fear of leaking, doming, or injury
Have a realistic rhythm for meals, workouts, and self-care that fits your real mom life
Finally feel in control of your health and healing — not stuck in survival mode
Let go of the all-or-nothing mindset and stay consistent with habits that actually stick
Know exactly what to do next — no more guessing, Googling, or feeling overwhelmed
After this program, you will...
Your healing doesn’t have to wait — Save your spot!
I'm Val! A Functional Sports Dietitian, Postpartum Fitness Coach, and first-time mom who knows firsthand how exhausting and overwhelming this season can feel — especially when your body doesn’t feel like your own.
After navigating my own postpartum recovery — healing diastasis recti, rebuilding my energy, and trying to make time for myself in between the chaos of mom life — I realized something big:
Healing isn’t just about doing a few core exercises or eating a little cleaner. It’s about having a plan that supports your body, your energy, and your life as it is right now.
That’s why I created the Strong, Nourished & Energized Mom Method — a transformative 8-week experience that combines core and pelvic floor healing, sustainable movement, realistic nutrition, and energy-boosting habits — all designed with real moms in mind.
No guessing. No extremes. Just evidence-based strategies, real-life flexibility, and support every step of the way.
I’d be honored to walk this journey with you — so you can feel strong, nourished, and like yourself again.
Let’s do this together.
welcome!
hello momma and...
You deserve to feel amazing in your postpartum body, Momma. And I can’t wait to help you get there.
Teach me the way!
- Val
"I joined Val’s program halfway through my second pregnancy, and I’m so glad I did! Her easy-to-follow breathing, stretching, and core exercises helped me feel connected, strong, and relaxed. The check-ins and resources made me feel truly in tune with my body and prepared for baby #2. I highly recommend this for any woman — Val helps you feel confident and in control of your journey."
More from moms who took this program
Liz russo
"Before this course, I thought I understood pelvic floor health—but I didn’t. I was dealing with back and hip pain, and after practicing the exercises daily, both are gone! I feel stronger and more aware of my body. Val explains everything so clearly and makes it easy to follow. So glad I joined!"
More from moms who took this program
hannah rushing
i have answers!
you have questions...
A: You can enroll anytime! Once you're in, you'll get immediate access to the welcome materials and week 1 content. Our live coaching and check-ins begin the week of August 11th for the next group round — but the program is designed to be flexible, so you can start when you're ready.
A: You’ll get 12 weeks of access to all modules, coaching, and tools inside the Practice Better app — including 6 core content weeks, 2 bonus support weeks, and extra time to revisit anything you missed.
A: Nope! Whether you're 6 weeks, 6 months, or even 6 years postpartum — if you’re still dealing with core weakness, low energy, or inconsistent habits, this program is for you. It’s never too late to rebuild and feel strong again.
A: This program is designed to support healing from all types of birth — including C-section, diastasis recti, and pelvic floor dysfunction. You'll learn how to reconnect with your core and rebuild safely, with options and modifications throughout.
A: Most moms spend about 2 hours per week total — that includes the weekly module (~30 mins), optional workout routines (10–20 mins), and coaching check-ins. Everything is designed to be flexible and doable within busy mom life.
A: The calls are every other week on Fridays at 2:00pm MST via Zoom. The call details will be included in the Practice Better App.
A: No worries! All calls are recorded and uploaded inside the app so you can watch on your own time. You’ll still be fully supported through the messaging, check-ins, and community.
A: Both options include the following bonuses when you enroll:
✔️ FREE 30-minute coaching session with Val
✔️ Fuel Your Recovery Meal Plan
When you pay in full, you also save $100 instantly (using code ENERGIZED100). The payment plan is 3 monthly payments of $199 and includes the full program without $100 off.
A: You’re not alone — so many moms feel hesitant about spending money or time on themselves, especially when they’re used to giving everything to their families.
But here’s the truth: when you feel better, everything else gets better. Your energy, your mood, your patience, your ability to show up as the mom and woman you want to be — it all starts with how you feel.
This program was created to give you the support, clarity, and tools you actually need to feel like yourself again — not in a perfect way, but in a strong, sustainable, confident way.
If you've been feeling stuck, tired, or unsure where to start, this is your sign: you are worth investing in.
You’ll have guidance every step of the way — and you don’t have to do it alone.
Don’t wait! Your recovery, strength, and confidence start now.
I can't wait to see you inside!
- Val
I want in!
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