Val Warner
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Core Comeback Challenge - 4-Week Program
Rebuild your core, feel strong & stop leaking for good!
If your core still feels weak, disconnected, or 'off' after having a baby — you're not alone.
This 4-week challenge will help you reconnect from the inside out, rebuild real strength, and feel confident in your body again.
No crunches. No guessing. Just a progressive plan that actually works.
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Feel Strong Again as a Busy Mom —Start With Your Core
Simple, realistic tips for rebuilding your core, boosting your energy, and feeling like yourself again—without overwhelm. Plus workouts, nutrition, and support for busy moms.
Goal:
Strength
Strength
Postnatal, Functional
4 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Postnatal, Functional
4 weeks program
3 days/week
<30 mins
Level:
All Levels
All Levels
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About the program
Most moms are never taught how to properly reconnect to their core after pregnancy—which is why things like weakness, leaking, or feeling “off” can stick around longer than expected.
This program is designed to help you rebuild your foundation the right way.
Inside, you’ll follow a simple, progressive plan using short, effective workouts that fit into your life as a busy mom.
You’ll learn how to properly engage your core, build strength safely, and move with more confidence in your everyday life.
No overwhelm. No guesswork. Just a clear starting point to feel strong again.
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Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Val Warner
Online personal trainer
Hi, I’m Val—a Functional Sports Dietitian, prenatal & postpartum fitness coach, host of the Strong & Nourished Momma podcast, and a fellow mom myself.
I help busy moms feel strong, nourished, and energized through simple, realistic nutrition and fitness strategies. After becoming a mom, I realized how hard it is to take care of yourself while caring for others. That’s why I’m passionate about cutting through the noise and helping women fuel their bodies, move with purpose, and rebuild strength from the inside out. I believe food should be delicious, movement should feel good, and motherhood doesn’t mean losing yourself.
Let’s thrive—together!
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Your Core Comeback Bonus Bundle 🎉
When you join the Core Comeback Challenge you don't just get the workouts — you get everything you need to feel strong, fueled and energized from the inside out.
Your bonuses include:
🤎 Hormone Snack Solution Protein Pack — 22 pages of high protein snack ideas to keep you fueled all day
🤎 Protein Packed Snack Guide — quick and easy snacks built for busy moms
🤎 Magnesium for Moms Cheat Sheet — why you need it and how to get enough
🤎 Habit Tracker — stay consistent on rest days too
🤎 Done-For-You Meal Plan — take the guesswork out of eating well this month
Frequently asked questions
What are the goals of this challenge?
The goal of this challenge is to help you reconnect to your core, rebuild strength, and feel more confident in your body after having a baby.
You’ll learn how to properly engage your core, improve stability, and build a strong foundation so you can move through daily life—and future workouts—with more ease and confidence.
What do I need to participate?
You'll only need a few simple pieces of equipment:
• A mat
• Light dumbbells
• A long resistance band
• A small Pilates ball
Optional:
• Mini loop band
• Bench, chair, or couch for support
Don’t have everything? No problem—modifications are provided so you can still get a great workout.
Who are these workouts for (skill-level)?
This challenge is designed for moms who are:
• At least 6–8 weeks postpartum (can be 3 months or 3 years postpartum!)
• Cleared for exercise by their healthcare provider
• Ready to safely rebuild their core and strength
Whether you’re newly postpartum or years postpartum and still feeling weak or disconnected—this is for you.
What’s the schedule?
The program is designed to be simple and doable for busy moms:
• 3 workouts per week
• Each workout is 15–20 minutes
• You can complete them anytime, on your own schedule
You’ll follow the same structure each week with progressive movements to help you build strength over time.
How will I get the best results?
Keep it simple:
• Stay consistent with your 3 workouts each week
• Focus on control and proper form, not speed
• Even 1 round is better than skipping the workout
Remember—consistency over perfection is what leads to real results.
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients
* Drink at least eight 8 oz glasses of water daily
* Make sure to use active and full rest days to allow muscles to recover
Are there any modifications for the exercises?
Yes! This challenge is designed to meet you where you are.
You’ll be guided through foundational movements with options to:
• Modify if something feels too challenging
• Progress when you feel ready
Always listen to your body and move at your own pace.
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram (@wellnessbyval_) and use the hashtag #postpartumcorechallenge or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
What if I am newly postpartum?
This program is best for moms who are at least 6–8 weeks postpartum and cleared for exercise.
If you’re earlier in your recovery, this will be a great next step when your body is ready.
24/7 customer support
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