Val Warner

I help you find balance with nutrition & wellness to live a healthy, FUN & sustainable lifestyle.

05/27/2026

This weekend at Lake Havasu I stood on that beach
and felt like the biggest person there.

And I know some people are going to roll their eyes 🙄 but that’s honestly how I felt. And I know many of moms and women feel this sometimes, too.

I was covering up when I could. Comparing myself
to every woman I saw. Looking down and convincing
myself I was huge. I’ve been having to buy bigger
pants, bigger shorts, bigger tops — and even though
I KNOW it’s muscle, even though I’m proud of how
hard I’ve been training, my brain still went there.

That is body dysmorphia. And it does not
discriminate — not even against the girl who
has a master’s degree in nutrition and has been
strength training for years.

Then my husband took that photo of me on the beach
laughing. And I stopped. Because that is NOT what
I saw in my head. Not even close.

Here’s what I have to remind myself — and what
I want you to hear too:

→ Lighting changes everything
→ Angles change everything
→ A photo taken from below vs above vs the side
are three completely different images of the
SAME body in the SAME minute
→ The picture is not the truth
→ And the voice in your head saying you’re huge?
That’s not the truth either

How I get out of the funk:
✔️ I look at what my body can DO — I paddleboarded,
I ran with my daughter, I strength trained
this week
✔️ I remind myself that bigger clothes because of
muscle is not the same as unhealthy
✔️ I let myself feel it without letting it make
decisions for me
✔️ I remind myself that this body is the only one I have & it gave me my little girl 💕
✔️ I come back to this — it is okay to want to
change AND love where you are right now.
Those are not opposites.

If you needed to see this today — you are not alone.
Not even a little bit.

Save this for the next hard body image day and send it to a mom who needs it. Because she exists in your phone right now. 🤎

05/19/2026

Your workouts are not the problem.
Your meal prep is not the problem.
Your discipline is 👏🏽 not 👏🏽 the 👏🏽 problem.

Your nervous system is cooked🔥

Most postpartum moms are walking around in a constant state of stress and wondering why nothing is working — and nobody is talking about it.

Cortisol is quietly running the show and it is WINNING.

You cannot hustle your way out of a fried nervous system, sis. Full stop.

Go listen to episode 100 — link in bio. We need to talk. 🎙️

⏰ TWO days left to enter the episode 100 giveaway! Closes Wednesday May 20th at midnight

🥇 Free 6-week Playbook Strength Program + 30-min 1:1 coaching call with me
🥈 $50 Amazon gift card
🥉 15% off the Strong, Nourished & Energized Mom Method

To enter:
⭐️ Leave an Apple Podcast review + screenshot + DM it to me on Instagram
⭐️ Follow + tag a momma friend in the comments for bonus entry!

05/18/2026

We made it to 100 episodes and I’m giving stuff away 🎉

Momma — you showed up every single Monday and this one’s for you. The giveaway is OPEN right now through Wednesday May 20th and it is open to ALL mommas no matter where you live 🌎

Here’s what you can win:
🥇 Free 6-week Playbook Strength Program + 30-min 1:1 coaching call with me
🥈 $50 Amazon gift card
🥉 15% off the Strong, Nourished & Energized Mom Method

To enter:
✅ Leave a review on Apple Podcasts for Strong & Nourished Momma → screenshot it → DM it to me right here

Bonus entry:
Follow + tag a momma friend in the comments below for double the entries 🔥

And episode 100 is LIVE today — Sleep, Cortisol & Fat Loss: Why Mommas Can’t Out-Train a Stressed Nervous System. Link in bio 🎙️

Tag your momma friend below ⬇️

05/17/2026

Recharging my nervous system this weekend 😂🤍
(If you know, you know — and if you don’t, tune in tomorrow because episode 100 is going to make that joke make a LOT of sense 👀)

Spent the weekend at Boots & the Park soaking up the sun, good music, and zero mom guilt about it. This is what balance actually looks like. Joy is not the enemy of your health goals — it’s part of them.

Tomorrow is a BIG day around here 🎙️ Episode 100 drops in the morning and the giveaway opens with it. We’re talking a free strength program, a coaching call with me, an Amazon gift card and more.

Make sure you’re following so you don’t miss it 👇

🥇 Free 6-week Playbook Strength Program + 30-min 1:1 coaching call with me
🥈 $50 Amazon gift card
🥉 15% off the Strong, Nourished & Energized Mom Method

Open to ALL mommas no matter where you live 🌎

See you tomorrow 🎉

05/15/2026

Nobody told me how much my body would need after having a baby. And nobody tells most moms. 💚

I was recently featured in by Erica Patino talking about postpartum nutrition — what to eat after giving birth, why the fourth trimester is one of the most nutritionally critical windows of a woman’s life, and why this is absolutely not the time to restrict or diet.

Here’s what I want every new and postpartum mom to hear:

You are depleted. Full stop. Your body just did something extraordinary — and postpartum recovery requires protein, iron, healthy fats, complex carbs, and a LOT of water to rebuild properly.

The biggest postpartum nutrition mistakes I see moms make:
❌ Cutting carbs to lose the baby weight faster
❌ Skipping meals because they forgot to eat
❌ Focusing on baby’s nutrition but completely neglecting their own
❌ Waiting until they’re starving — then grabbing whatever’s fastest (which is usually not nourishing)

What to eat after giving birth doesn’t have to be complicated. Swipe through for my postpartum plate breakdown, my go-to one-handed snack formula, and the freezer hack that will save you on your hardest days. 👆

One of my most practical postpartum nutrition tips: keep bone broth in your freezer. If you have the time and energy, make a big batch of soups or stews, freeze in portions, and you’ve got a high-protein electrolyte-rich meal ready in two minutes with one hand.

And if you’re like me 🙋🏻‍♀️ and that’s just not happening right now — that’s okay too! Look for ones with minimal ingredients, at least 9-10g of protein per serving, and no added sugar. and are two solid options you can find at most grocery stores. Sip it warm like a cup of tea on the hard days.

🎙️ Ready to go even deeper — episode 95 of the Strong & Nourished Momma podcast is all about the 4 nutrient deficiencies stealing your energy postpartum. 🔗 in bio or search wherever you listen!

05/13/2026

Core strength isn’t just about the exercise — it’s about how you SET UP for it 👏🏽

360 breathing + proper bracing before you load = a stronger, safer lift every single time. This is especially important postpartum when your core is still rebuilding its connection.

Save this for your next workout 💪🏾

🎉 And don’t forget — the episode 100 giveaway opens Monday. Details in my last post!

Address

Albuquerque, NM
87101–87125, 87131, 87151, 87153, 87154, 87158, 87174, 87176, 87181, 87184, 87

Website

https://wellnessbyval.com/

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