Val Warner

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

06/17/2026

Form over everything when it comes to postpartum core training. 👀

Watch the difference in this hamstring curl on the ball — ribs flared and core disengaged vs. ribs stacked over hips with core engaged throughout the movement.

Same exercise. Completely different result for your spine and your core function.

This is Phase 2 in my postpartum strength framework — taking foundational breathing and bracing work and applying it to real, functional movement.

True core strength isn’t about isolating one muscle. It’s about how your whole body works together under load.

This is exactly the kind of training inside the Core Comeback Challenge — my 4-week core program launching July 10th! Full body movements, breathing and bracing cues in every exercise, progressive phases built around how your body actually responds.

Comment ‘COMEBACK’ and I’ll send you the link to join the waitlist — early bird pricing is exclusive to those who join before launch. 🖤

06/13/2026

Friend to friend 🖤

If you’re exhausted, inflamed, and feel like you’re doing everything right but your body still isn’t responding — it’s NOT you.

It’s your hormones. It’s your nutrients. It’s a system that never gave you a real roadmap for what your postpartum body actually needs.

That’s exactly what we talk about on the podcast. Episode 103 breaks down what’s actually driving postpartum inflammation and what to do about it.

🔗 in bio 🎧

Comment MEALPLAN for my free 3-day balanced meal plan — built to support your body from the inside out.

Postpartum inflammation is real — and eating to fight it doesn’t mean giving up everything you love. 👇🏽This was my actua...
06/11/2026

Postpartum inflammation is real — and eating to fight it doesn’t mean giving up everything you love. 👇🏽

This was my actual week of eating as a postpartum sports dietitian — balanced meals, real food, plenty of protein and colorful veggies, and yes — peach ‘cobbler’ on a Wednesday because balance is the whole point.

No food rules. No restriction. Just real anti-inflammatory meals that actually fit busy mom life.

If you’ve been feeling puffy, exhausted, and inflamed since having your baby — what you eat matters more than you think.

Episode 103 of Strong & Nourished Momma breaks down exactly what’s driving postpartum inflammation and how to eat against it. Link in bio 🎧

Comment ‘MEALPLAN’ for my free 3-Day Balanced Meal Plan — built to support your postpartum body from the inside out. 🤎

06/09/2026

Can we normalize postpartum and busy moms lifting heavy, sweating, and feeling strong in their bodies? 💪🏼

The “don’t work out because your cortisol is high” advice is one of the most frustrating things I hear as a sports dietitian. Because it’s keeping moms on the sidelines when exercise is literally one of the best tools they have.

The problem was never exercise. It’s chronic stress without recovery. There’s a big difference.

Episode 103 of Strong & Nourished Momma is live — we cover all 5 reasons your body is still inflamed postpartum and what to actually do about it.
🔗 Link in bio

DM me MEALPLAN for episode 103 + your free 3-Day Balanced Meal Plan — real meals built to fuel your body and support inflammation. 🖤

If you’ve felt puffy, exhausted, achy, and completely off since having your baby — and everyone keeps telling you it’s j...
06/08/2026

If you’ve felt puffy, exhausted, achy, and completely off since having your baby — and everyone keeps telling you it’s just mom life — this is for you. 👇🏽

It’s not just mom life. It’s inflammation. And it can linger for years if nobody addresses what’s actually driving it.

Episode 103 of Strong & Nourished Momma is live 🎧 Link in bio 🔗 Tune in wherever you listen to your pods

Comment ‘MEALPLAN’ for my free 3-Day Balanced Meal Plan — real meals built to fuel your body and support inflammation from the inside out. 🥑🫐

“You’re so lucky you bounced back so fast.”I’ve heard this. And every time I do, I think — you have no idea what went in...
06/05/2026

“You’re so lucky you bounced back so fast.”

I’ve heard this. And every time I do, I think — you have no idea what went into this. 👇

There was no bouncing. There was no luck. There was just showing up — consistently, imperfectly, on the hard days too.

Starting with the basics. Breathing. Core reconnection. The “boring” foundational stuff that nobody talks about but changes everything. Strength training consistently even when I didn’t feel like it. Balanced meals I actually enjoyed — not a diet, not perfection, just fuel that worked for my body and my life. Meal prepping so I never had to think twice when life got busy.

And here’s what I really want you to hear: the bounce-back narrative is not just harmful. It’s physiologically impossible. After having a baby you are in an ENTIRELY new body. Your hormones shifted. Your pelvis changed. Your core reorganized.

You are not supposed to go back. You were never supposed to go back.

So if you’re sitting there feeling like you’re behind — behind on some invisible timeline that diet culture made up — you’re not. You’re exactly where you’re supposed to be.

The goal was never to go back. It’s to move forward stronger. 💪🏼

Episode 102 is live and we go deep on ALL of this — link in bio 🎧 or DM me BODY and I’ll send it to you!

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