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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

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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29:05

14 | Start Strong Challenge Week 2: B=MAP Formula + 4...

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

2025/01/09

Welcome to Week 2 of the Start Strong Challenge where we are creating healthy habits that last! This week is all about taking steps to nourish your body and mind, so you have the energy you need to tackle your busy days as a mom while feeling strong and healthy! In this episode, we dive into B=MAP and how you can use this formula alongside the 4 Laws of Behavior Change to develop habits that support your goals. Be sure to enroll for the FREE 4 Week Challenge so that you can get this week’s workbook

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18:42

13 | High Protein Breakfast Ideas to Kickstart Your...

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

2025/01/06

Are you tired of feeling sluggish after breakfast, or craving sugary snacks just hours after you eat? In today’s episode of Strong & Nourished Momma, we’re diving into why a high-protein breakfast is a game-changer for busy moms looking to maintain steady energy levels throughout the day—without the dreaded sugar crash. Whether you're juggling kids, work, or both, these easy and delicious breakfast ideas will fuel you right from the start!In This Episode, You’ll Learn: ✨The importance of

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17:00

12 | Start Strong Challenge Week 1: Building the...

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

2025/01/02

I know how hard it is to create healthy habits as a busy mom... and have them actually STICK! So that’s why I’ve put together this FREE 4 week challenge for you to start creating lasting healthy habits right now! Throughout January, I will be releasing additional episodes to help you on this journey. Today we discuss the psychology of habit formation and why mindset is key to long-term success. So if you're ready to do the work, grab a notebook and pen, and let's dive in. Don’t forget to join

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24:59

11 | New Year, Same Struggles? How to Set Resolutions...

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

2024/12/30

Do you find yourself setting New Year's Resolutions? Do you set these overambitious goals at the beginning of the year only to become overwhelmed and stop these habits altogether by February? Are you looking to get back into a good movement routine to build strength and be a functional mom or start meal planning and prepping to help save time and feed the family healthy meals? This episode explores the common challenges people face when setting New Year’s resolutions and why they often don’t

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17:31

10 | A Mom's Secret to Feeling Strong and Grounded...

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

2024/12/23

When the day's craziness hits you from all angles, what do you do? How do you cope? Have you ever thought of practicing gratitude? But how do you practice gratitude when you’re a mom and don’t even have time to go to the bathroom without being interrupted?! Don’t worry, that’s what we will discuss today.In this episode, we will discuss the transformative power of gratitude in a busy mom’s life and how practicing gratitude can shift perspective, reduce stress, and help moms feel more present and

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02:11

Welcome to the Strong & Nourished Momma Podcast!

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

2024/12/20

As a busy mom, do you struggle to prioritize your own nutrition during the chaos of the day? Stuck wondering what healthy meals to make for you or your family? Tired of running on empty and wondering how to recharge? Are you looking for a way to make exercise feel fun and more achievable? I’m so glad you’re here, Momma! This podcast is your guide to creating healthy habits that make your nutrition and wellness a priority throughout every stage of motherhood. You’ll discover simple ways to fit in

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17:30

09 | How to Build a Balanced (& Healthy) Plate to...

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

2024/12/16

Have you ever been so busy running around, whether for your kids, going to work, or running errands that you end up skipping meals or grabbing whatever’s convenient?! Let’s fix that today! In this episode, I teach you how to build a balanced plate so that you can fuel your busy day as a working mom! I will share 5 key components of a balanced plate, how to easily create one and why this is so important for energy, focus and sustaining busy days. This technique can be used when meal planning and

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23:52

08 | The Joy of Movement & How to Establish an...

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

2024/12/09

Are you tired of dreading your workouts or feeling like exercise is just another chore on your to-do list? In this episode of Strong & Nourished Momma, we’re flipping the script on fitness and talking all about finding joy in movement.Discover why loving the way you move is the key to creating a sustainable routine, how to explore different activities to find what lights you up, and practical tips for fitting movement into your busy mom life. Whether it’s dancing in your kitchen, walking in

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20:10

07 | Part 2: Constipation Awareness Month: The Power...

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

2024/12/06

December is Constipation Awareness Month and we are back with Part 2!In this episode, we explore how prebiotics and probiotics can support regularity and overall gut health. Learn what they are, why they matter, and how to easily incorporate them into your routine to keep your digestion on track this December (and beyond!). If you haven’t listened to part 1, be sure to check out Episode 06 | Part 1: Constipation Awareness Month: 5 Simple Ways to Get Things Moving This December before diving into

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31:28

06 | Part 1: Constipation Awareness Month: 5 Simple...

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

2024/12/02

December is Constipation Awareness Month! And we are starting off the month with a 2-part series to give constipation the attention it deserves! In this episode (part 1), we will tackle constipation head-on and I’ll share five simple and effective strategies you can incorporate into your daily routine to support better motility and overall gut health. The goal is to stay regular and feel your best! From nutrition and hydration tips to lifestyle changes that make a big difference you’ll walk away

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15:14

05 | **BONUS** Black Friday Sales!

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

2024/11/26

Black Friday Sales are in FULL SWING!! In this episode, I am sharing my Black Friday Sales with you, along with my affiliate Black Friday Sales! Use this to get something for yourself, a gift to someone you care about, or BOTH!! Don’t forget that your health matters and it’s okay to put yourself first, Momma! I am offering 20% off ALL of my services! I have never done this before and I am so excited to be offering this discount for you all! This includes 1:1 nutrition coaching (30 and/or 60

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34:05

04 | Does It Really Take 21 Days To Make Or Break A...

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

2024/11/25

Are you trying to build a healthy habit but struggling to make it stick? You’ve probably heard that it only takes 21 days to form a new habit, but is that really true? In this episode, I dive deep into the science behind habit formation and reveal why the day-day rule might be a myth. I’ll explore what research really says about how long it takes to create or break a habit and share practical strategies to help you build routines that truly last. From starting small and staying consistent to

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