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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

22:59

33 | The Truth About Kegels: Why They’re Not Enough...

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

2025/04/07

Hey, Momma! Have you been told that Kegels are the secret to stopping leaks, strengthening your core, and fixing postpartum pelvic floor issues? Well… the truth is, they’re not enough! In today’s episode, we’re diving into why Kegels alone don’t cut it—and what you actually need to do to strengthen your pelvic floor and core the right way. Many moms think they just need to ‘squeeze and lift’ more often, but if your pelvic floor isn’t working correctly, Kegels might make things worse! In this

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23:35

32 | How to Reduce Lower Back & Hip Pain by...

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

2025/04/03

If you’re struggling with lower back or hip pain postpartum, your core and pelvic floor might be the missing piece! In this episode, we’re diving into why so many postpartum moms experience aches and discomfort, the biggest mistakes that make it worse, and simple, effective exercises to strengthen your core and relieve pain. You’ll walk away with an easy action plan to start today! 🌟 What You’ll Learn in This Episode: ✔️ Why postpartum moms experience lower back and hip pain ✔️ The connection

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22:48

31 | Postpartum Leaking? How to Stop Peeing Yourself...

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

2025/03/31

Feeling embarrassed or frustrated because you pee a little when you laugh, sneeze, or jump? You’re NOT alone, but let’s be clear—just because it’s common doesn’t mean it’s normal! The good news? You don’t have to live with it. In this episode, we’re diving into: ✔️ Why postpartum leaking happens and what’s really going on with your body ✔️ What makes it worse ✔️ How to fix it with simple breathing, movement, and strength strategies ✔️ My top tips for stopping leaks so you can feel strong and

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18:24

30 | The #1 Mistake Moms Make When Trying to Get Back...

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

2025/03/24

Are you eager to get back to working out after having a baby? Before you jump into crunches, planks, or HIIT workouts, there’s one HUGE mistake that could actually be setting you back. In this episode, we’re breaking down the #1 mistake postpartum moms make when returning to exercise, why it happens, and how to safely rebuild strength so you can feel confident and strong without injury or setbacks. What You’ll Learn in This Episode: ✔ Why the pressure to "bounce back" can do more harm than

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49:34

29 | Want to Feel Confident in Your Post-Baby Body?...

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

2025/03/20

In today’s episode, we’re diving into a topic that so many moms struggle with—postpartum body image. Whether it’s your first baby or your third, navigating the changes in your body after pregnancy can feel overwhelming, especially when there’s little guidance on what to expect. My guest, Brittany Braswell, MS, RDN, LD, knows this firsthand as a registered dietitian and a mom of three. She shares the common struggles many moms face, the mental and emotional challenges that come with postpartum

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19:26

28 | Why Do I Still Look Pregnant? How to Heal...

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

2025/03/17

Hey there, momma! Welcome back to Strong & Nourished Momma. Today, we’re tackling a question I know so many of you are struggling with… Why do I still look pregnant even months after giving birth? If you’ve ever looked down at your belly and thought, ‘Why won’t this go away? I’m working out, I’m eating well, but I STILL have this pooch’—you are NOT alone. I see so many postpartum moms frustrated by this, and I totally get it. You’re doing everything you think you should be doing—planks,

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25:01

27 | Postpartum Exercise: When & How to Safely Return...

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

2025/03/10

So, you had your baby, and now you’re wondering, “When can I start exercising again?” or “When can I get back to running, lifting, or my favorite workouts?” If you’re asking these questions, you’re not alone! Many moms are eager to regain strength, but rushing back too soon can lead to setbacks. In this episode, I’m breaking down the best approach to postpartum exercise—what to avoid, how to know when you’re ready, and the safest way to rebuild strength after birth. Listen to your body and

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28:13

26 | LIVE COACHING CALL: Meal Planning & Prep...

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

2025/03/03

Join us for a LIVE COACHING CALL where we break down actionable meal planning and prepping strategies designed especially for busy moms! In this session, we dive into practical nutrition coaching tips that help you overcome the everyday challenges of juggling family, work, and healthy eating. Discover how to streamline your meal prep routine with simple hacks, a go-to meal formula, and time-saving techniques that make cooking enjoyable rather than a chore. Whether you’re looking to save time in

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20:49

25 | Why You’re Not Losing Weight Postpartum: 3...

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

2025/02/28

Struggling with postpartum weight loss and wondering why the baby weight isn’t coming off, no matter what you do? You’re not alone, momma!In this episode, I’m breaking down the top three reasons why postpartum weight loss feels impossible—and, more importantly, how to fix it. From common nutrition mistakes to exercise myths and the sneaky impact of stress and sleep deprivation, we’re covering everything you need to know to start seeing real progress. If you’re feeling stuck in your postpartum

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23:09

24 | Creatine for Women: Benefits, Safety & Should...

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

2025/02/26

Hey, momma! Welcome back to Strong & Nourished Momma! Today, we’re diving into a supplement that’s often misunderstood but could be a game-changer for postpartum moms—creatine. Maybe you’ve heard it’s just for bodybuilders or that it causes bloating and water retention. But what if I told you creatine could actually help with postpartum energy, strength, recovery, and even brain fog—things so many of us struggle with after having a baby? In this episode, we’re covering: 💡 What is creatine

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17:07

23 | Healthy Eating Made Simple: 3 Easy Steps for...

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

2025/02/24

Does eating healthy feel overwhelming? Between a busy schedule, decision fatigue, and the pressure to eat "perfectly," many moms struggle to make healthy eating fit their lifestyle. In this episode, we’re breaking it all down and making it SIMPLE. You’ll learn why healthy eating doesn’t have to be complicated and three practical steps you can take to nourish yourself and your family—without stress! What You’ll Learn in This Episode: ✅ Why eating healthy feels overwhelming ✅ The pressure of

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17:13

22 | 5 Must-Have Nutrients for Healing & Energy...

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

2025/02/17

Many moms struggle with feeling depleted, overwhelmed, and fatigued postpartum, and nutrient deficiencies could be a hidden reason why. We’re diving into the five essential nutrients every postpartum mom needs to fuel her recovery, support healing, and boost energy. From improving mood to rebuilding your body after birth, these nutrients play a critical role in helping you feel your best during this transformative time. Whether you’re a new mom or further along in your postpartum journey, these

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58:23

21 | Postpartum Wellness, Weight Loss & Breastfeeding...

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

2025/02/10

I’m joined by Denise Gonzales, a yoga instructor, entrepreneur, and mom of three, to talk about the realities of postpartum recovery. We dive into her personal journey navigating postpartum after each baby, how yoga played a role in healing her body, and what she’s learned about movement, weight loss, and breastfeeding along the way. Denise shares practical tips for new moms looking support their bodies and embrace the postpartum season with grace and patience.Denise is a dedicated entrepreneur,

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18:09

20 | What is Diastasis Recti? The Basics Every Mom...

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

2025/02/03

In this episode, we’re diving into a topic that so many moms face but don’t always know much about—diastasis recti (diastasis rectus abdominis = DRA). You’ve probably heard the term before, but what exactly is it, and why does it matter for your recovery and overall health? Whether you’ve just had a baby or it’s been a few years, this episode will help you understand diastasis recti, how it impacts your body, and what steps you can take to start healing. Let’s get into it!"s? Today, we’re

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02:03

Become a Strong & Nourished Momma! Welcome to the...

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

2025/02/02

Are you a postpartum mom struggling to feel like yourself again? Exhausted, overwhelmed, and wondering how to nourish your body while caring for your baby? Not sure how to rebuild strength, heal your core, or fuel your body for more energy? Wishing you could prioritize your health without the stress of rigid diets or exhausting workouts? I see you, Momma! This podcast is your guide to navigating postpartum nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable

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19:17

19 | 4 Quick & Healthy Weeknight Dinners for Busy Moms

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

2025/01/27

Today, we’re diving into a topic every mom can relate to—quick and easy weeknight dinners!When life gets chaotic, it’s easy to fall into the trap of grabbing takeout or relying on convenience foods that may not leave you or your family feeling your best. But the good news is, with a little planning and a few simple recipes, you can have nourishing, delicious meals on the table in no time. In this episode, I’ll be sharing four of my favorite weeknight dinner ideas that are fast, easy to prep,

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26:43

18 | Start Strong Challenge Week 4: Finding Balance &...

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

2025/01/23

In the final week of the Start Strong Challenge, we’re focusing on creating habits that last by embracing balance and sustainability. All too often, we dive into new routines with an "all or nothing" mindset, only to burn out or feel defeated when life gets busy.In this episode, I’ll share: Why balance is key to building habits that work for your life Practical tips to avoid overwhelm and create sustainable changes How to prioritize self-compassion while staying consistent If you’ve been striving

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28:53

17 | The Ultimate Pre-Bed Routine + Nutrition Tips...

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

2025/01/20

Hey Momma!Are you twired?! You’re so tired, but also wired? So when you finally make it to bed, you’re just laying there thinking about all of the things? Has this happened to you?! In this episode of the Strong & Nourished Momma podcast, we are talking about creating the ultimate pre-bed routine to help you go to sleep and stay asleep so that you wake up rested and refreshed! We dive into the science behind sleep and what the circadian rhythm is and how to use this information to support your

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21:39

16 | Start Strong Challenge Week 3: Move with Purpose...

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

2025/01/16

Do you struggle to find the motivation to exercise?!Welcome to another episode of the Strong and Nourished Momma podcast! This week, we're diving into one of the most important—and often challenging—aspects of self-care for busy moms: movement. We’re not just talking about any movement, but purposeful, intentional movement that fits seamlessly into your busy schedule. In this episode, we'll be discussing: Motivation: Why it can be tough to stay motivated, and how to cultivate intrinsic

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25:26

15 | 6 Key Things You Need to Know to Keep Your Milk...

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

2025/01/13

Have you ever wondered how to keep your milk supply up to not only feed your little one, but to start storing some milk, too?! Today we are talking about 6 things you need to know to keep your milk supply strong as a breastfeeding Momma! I breastfed for 13 and a half months, so I know the struggles of breastfeeding and the constant worry of trying to keep your supply up! That’s why I want to share with you some things you can start doing to help you! Of course there are things that are out of our

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