Val Warner

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

06/03/2026

The mirror moment hits out of nowhere. 👇🏽

You’re getting dressed. You catch yourself in the mirror. Or someone says something. And suddenly your brain is running the whole narrative.

Here’s what I do — as a sports dietitian AND as a human who deals with this too:

1. I take a deep breath and come back to my physical body. Not the image in my head. My actual body. The one that’s breathing, standing, functioning. That breath is a pattern interrupt — it pulls me out of my head and into the present.

2. I remind myself: not every thought I have is true. My brain can tell me something with total confidence and still be completely wrong. Thoughts are not facts. They’re just thoughts. I don’t have to believe everything I think.

3. I say: I am strong, happy, and healthy — and here’s the proof. My body lifted heavy this week. It chased my toddler around the house. It showed up when I didn’t feel like it. THAT is the evidence. Not the mirror. Not the number on the scale.

Postpartum body image is real and it doesn’t have an expiration date. But you don’t have to stay stuck in the spiral. 🤎

Full episode on this — Episode 102 of Strong & Nourished Momma is live. Link in bio. 🎧

Save this for the next time your brain tries to lie to you.

06/01/2026

Grab your geek tea 🍵 this one is long but your gut health is worth it 😂

My best friend bought a stool test for her toddler and it turned into the most important gut health conversation — so I’m sharing it with all of you 💕

What we covered:
✔️ We don’t treat the test, we treat the PERSON
✔️ One round of antibiotics = at least 6 months of gut disruption
✔️ Your gut is connected to EVERYTHING — brain, hormones, immunity, mood
✔️ What you can actually do about it starting today

Drop a 🦠 if you want more gut health content for moms and littles 👇🏽

06/01/2026

The audacity. 😅

But honestly? That comment sent me into a full spiral. And it made me realize how many of us are walking around carrying the weight of how other people see our bodies — on top of how WE see our bodies.

Here’s what I want you to know: postpartum body image is real, it’s layered, and it doesn’t have an expiration date. I have clients whose kids are teenagers who are STILL navigating this.

Your body is not a before and after. It’s a story.

Episode 102 of Strong & Nourished Momma is live and we’re going ALL the way there this week. Link in bio. 🎧

Drop a 😅 if someone has ever said something they had no business asking about your body that sent you into a spiral.

This weekend at Lake Havasu I stood on that beach and felt like the biggest person there.And I know some people are goin...
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!

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