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PODCAST

Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits

Val Warner | Registered Dietitian, Postpartum Fitness Coach

*** 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

health & fitness nutrition

All Episodes

19:16

53 | Choosing the Best Prenatal & Postpartum...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/07/07

Not all supplements are created equal — and the one you’re taking might not be giving you what you actually need.A client came to me during pregnancy wanting to make sure her nutrition was on point before baby arrived. She was already eating well and taking a prenatal supplement — but when we looked at the label together, we realized something important: it was missing several key nutrients she needed the most. And she's not alone. Many prenatal and postpartum supplements are under-dosed,

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22:49

52 | The Hidden Signs Your Body’s Asking for More...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/30

You’re going through the motions, checking the boxes, and still feel… off. You’re not broken — your body’s just trying to tell you something.In this episode, we’re talking about the subtle (and not-so-subtle) signs your body is depleted and what it’s really asking for. From burnout to brain fog, cravings to crashes — these are the messages we often ignore until they scream at us. But you don’t have to wait for a breakdown to start healing. What you’ll learn in this episode: The hidden signs

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35:55

51 | Healing Your Core & Losing the Mommy Tummy After...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/26

You’ve probably heard that “just do some Kegels” or “crunches will fix it” when it comes to healing your core postpartum — but those old-school tips are missing some very important pieces.In today’s episode, I’m joined by Dr. Jena Bradley, physical therapist, mom of four, and founder of Live Core Strong. We’re diving deep into postpartum fitness, core healing, and what it really takes to feel strong and confident in your body again — no matter how long it’s been since you had your baby. We talk

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17:40

50 | 3 Nutrition Shifts That Helped Me Feel Stronger...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/23

Feeling depleted after baby — even though you’re “doing everything right”? In today’s episode, I’m sharing the 3 postpartum nutrition shifts that helped me go from tired, under-fueled, and foggy… to feeling strong, energized, and like me again. Because postpartum isn’t just about bouncing back — it’s about rebuilding. And nourishing your body well can change everything. 🎙️ In this episode, we cover: What I used to believe about postpartum nutrition vs. what I know now The 3 biggest shifts I

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17:31

49 | Why Your Core Still Feels Weak (Even if You’re...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/16

Imagine trying to build a house on a cracked foundation. No matter how pretty or strong it looks on the outside — over time, things begin to break down. That’s exactly what happens when you jump back into exercise postpartum without healing your core and pelvic floor first.In this episode, I’m pulling back the curtain on what most postpartum workouts miss — and how to truly rebuild your core from the inside out. We’re talking about the real reasons you feel weak, tired, or like your body just

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26:09

48 | Are You Eating Enough? The Hidden Reason Moms...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/09

Are you constantly exhausted — no matter how much coffee you drink or how early you go to bed? Are you doing “everything right” when it comes to eating healthy… but still struggling with cravings, low energy, and stubborn weight that won’t budge?You might not be eating enough. And you’re not alone. In this episode of The Strong & Nourished Momma, I’m breaking down one of the most common — and most overlooked — postpartum nutrition mistakes moms are making: under-fueling. 🎧 Don’t miss

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20:40

47 | Healthy Summer Habits for Moms: Quick Meals,...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/02

☀️ It’s officially summer — and while that can mean more sunshine and family fun, it also brings schedule changes, late nights, and sometimes… chaos. In today’s episode, I’m diving into three simple, healthy habits to help you feel strong, nourished, and energized all summer long.You’ll hear about: ✅ A real client story and how we built a sustainable summer routine ✅ How to shift your mindset when summer throws off your schedule ✅ Quick, energizing meal ideas (no overthinking or long cook

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16:34

46 | Busy Mom? Here’s How to Stay on Track with Your...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/26

Happy Memorial Day, Momma!If your summer is already feeling like a whirlwind of snacks, sunscreen, and nonstop schedules—you’re not alone. In today’s episode, we’re diving into how to stay consistent with your health goals this summer without burnout, guilt, or rigid routines. Whether you’re road-tripping with the kids, juggling camp drop-offs, or just trying to keep everyone fed and semi-sane—this episode gives you the mindset and strategies you need to take care of yourself, too. You’ll

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20:45

45 | Traveling Soon? 4 Easy Nutrition Tips for Moms...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/25

Are you about to hit the road or catch a flight and worried your eating habits will go out the window? In this quick episode, I share four practical, no-stress nutrition strategies designed for busy moms who want to feel energized, avoid hanger, and still enjoy their trip—without obsessing or overpacking.Learn how to anchor meals, pack smart snacks, stay hydrated, and leverage your favorite supplements so you return home feeling strong and nourished, not bloated or burnt out. Stay strong &

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24:32

44 | How to Lose Weight and Feel Good This...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/19

Let’s be honest—summer brings pressure to look a certain way. But you don’t have to crash diet or exhaust yourself with intense workouts to feel good in your body. In this episode, I’m sharing 3 key habits that help busy moms lose weight in a way that’s realistic, sustainable, and rooted in feeling strong and energized. We’ll talk about nutrition, movement, mindset, and how to stay consistent through the chaos of mom life. In This Episode, You’ll Learn: 🌞 Why restrictive diets don’t work for

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21:48

43 | Mood-Boosting Foods for Moms: How Nutrition...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/12

May is Mental Health Awareness Month — and May 7 was World Maternal Mental Health Day — but really, every day is a good day to support your mental, emotional, and physical well-being as a mom. In this episode, we’re talking about how the food you eat can impact your mood, energy, and emotional health.I’m sharing some science-backed insight (without getting too nerdy!) and simple tips to help you feel more like YOU again — no perfection required. Mood swings and mental fog are common in

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20:47

42 | Postpartum Fatigue Explained: 3 Hidden Energy...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/05

You finally get a full night’s sleep… and still wake up feeling exhausted. Sound familiar? 😴 In today’s episode, I’m sharing 3 sneaky but super common reasons why you’re still so tired—even when your baby is sleeping and you’re technically “resting.” These are the energy drains most moms never get warned about after birth, but they make all the difference. Whether you’re 3 months or 3 years postpartum, these hidden energy drains could be the missing piece in your recovery and well-being. I’ll

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42:36

41 | Balancing Mom Hormones: Manage Stress, Emotions...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/04/28

In this powerful conversation, I sit down with Ashley Rocha, a hormone wellness educator, mom of two, and founder of the herbal company Ladywell, to explore the real hormonal shifts moms experience and how to support them naturally.Ashley shares her personal story of hormone dysfunction and why she created Ladywell to help moms navigate the emotional and physical highs and lows of motherhood. In this episode, we talk about: Ashley’s journey from burnout to herbal healing How to understand

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31:47

40 | How I Lost Fat & Gained Lean Muscle Postpartum:...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/04/21

In this episode, I’m sharing my personal journey of losing fat and gaining muscle after having a baby, along with the three proven tips that helped me get stronger, feel more energized, and transform my body postpartum. If you’ve been struggling with finding the right approach to fitness after baby, this episode is for you! I’ll cover: ✅ How protein and balanced nutrition support postpartum fat loss and muscle gain ✅ The importance of strength training and core-safe exercises ✅ Why quality sleep,

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14:18

39 | BONUS ~ Real Results: How This Mom Transformed...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/04/18

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

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08:16

38 | BONUS ~ From Dream Delivery to Strong Core: One...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/04/17

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

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12:35

37 | The Exact Plan to Rebuild Your Core & Pelvic...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/04/16

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

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16:56

36 | Losing Baby Weight or Gaining Strength? How to...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/04/15

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

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24:51

35 | Pelvic Organ Prolapse After Birth: What Every...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/04/14

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

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20:02

34 | Postpartum Fitness: 3 Powerful Fixes to Rebuild...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/04/10

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

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