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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

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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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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