Strength training postpartum doesn’t have to feel overwhelming, confusing, or reserved for moms who “have more time.” In this episode, we’re breaking down exactly how to rebuild your strength safely, confidently, and realistically — even if you’re juggling a baby, a toddler, a job, or all the things.

If you’ve ever wondered where to start with strength training after having a baby… this episode is your roadmap.

I’m walking you through why strength training is one of the most powerful tools for postpartum recovery, how it supports your metabolism and hormones, and the right way to rebuild your foundation so you don’t end up making injuries or symptoms worse. We’ll talk about how to reconnect to your deep core and pelvic floor through breathwork, why bodyweight movements are your first step (yes, they count!), and how to progress your training without long workouts or complicated routines.

Whether you’re newly postpartum or years into motherhood, this episode will help you build a strong foundation, feel more confident in your body, and understand what progress truly looks like — without pressure, perfectionism, or workouts you don’t have time for.

If you want support rebuilding your core, pelvic floor, and full-body strength in a way that fits real mom life, my Strong, Nourished & Energized Mom Method walks you through the exact steps, strategies, and progressions we talk about in today’s episode. This is the perfect time to join.

Your body is strong, capable, and ready to rebuild — and you don’t need perfect conditions to begin. You just need the right guidance.

Skoura, A., Billis, E., Papanikolaou, D. T., Xergia, S., Tsarbou, C., Tsekoura, M., Kortianou, E., & Maroulis, I. (2024). Diastasis Recti Abdominis Rehabilitation in the Postpartum Period: A Scoping Review of Current Clinical Practice. International urogynecology journal, 35(3), 491–520. https://doi.org/10.1007/s00192-024-05727-1 

Woodroffe, L., Slayman, T., Paulson, A., Kruse, N., Mancuso, A., & Hall, M. (2025). Return to Running for Postpartum Elite and Subelite Athletes. Sports health, 17(3), 614–620. https://doi.org/10.1177/19417381241256973

Resources & Links:

✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Today is a special bonus episode — because we are celebrating one whole year together. 🎉

In this episode, I’m sharing the top 5 episodes YOU loved most this year, plus the countries tuning in — and we’re celebrating YOU.

Resources & Links:

✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Tired of the rules, guilt, and all-or-nothing cycles that come with dieting? In this week’s episode, Val Warner, shares four realistic nutrition shifts every mom can make to feel stronger, more energized, and more confident — without restriction or overwhelm.

Most moms don’t need another diet. They need structure without stress — rhythms that make eating simple, consistent, and supportive of real life. Val walks through how to build meal rhythms that work with your schedule, balance your blood sugar to stop cravings, focus on nourishment instead of cutting foods, and rebuild a healthy relationship with food so you can enjoy eating again.

You’ll also hear how these exact shifts are what Val teaches inside her Strong, Nourished & Energized Mom Method — a framework that helps moms fuel their bodies for strength, energy, and confidence in just 8 weeks.

Resources & Links:

✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

If you’re still dragging yourself through the day months—or even years—after giving birth, you’re not alone. Postpartum fatigue isn’t just a “new-mom” phase; it’s a sign your body is asking for deeper support.

In this episode, Val breaks down the real reasons so many moms stay tired long after the newborn stage and what you can do to finally feel energized again.

Fatigue isn’t fixed by more coffee or willpower—it’s about nourishing and supporting your body’s recovery systems. With small, intentional changes, you can rebuild your energy and feel strong again—whether you’re 6 months or 6 years postpartum.

Resources & Links:

✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Are you eating clean, squeezing in workouts, and still not losing weight postpartum? You’re not alone—and you’re not failing. Postpartum weight loss is different because your hormones, metabolism, stress, and recovery all play a role.

In this episode, I break down:

You’ll walk away knowing it’s not about doing more—it’s about doing what truly supports your postpartum body.

👉 Don’t miss episode 67 on tracking progress beyond the scale—a perfect companion to today’s conversation.

Learn more about the Strong, Nourished & Energized Mom Method → https://wellnessbyval.com/program

Strong in 6: 6-Week Strength Program for Busy Moms - https://wellnessbyval.com/strength 

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

What if fitness wasn’t just about “getting your body back”—but the keystone habit that fuels your energy, confidence, and everyday mom life?

In this episode of the Strong & Nourished Momma Podcast, I sit down with Lindsey Bomgren—mom of four, fitness trainer, and the powerhouse behind Nourish Move Love. Lindsey shares how simple, consistent movement can transform not just your physical strength, but your mindset, stress, and ability to show up fully in motherhood.

You’ll learn:

This conversation will leave you motivated, encouraged, and ready to see fitness as a powerful tool for thriving as a mom.

👉 Ready for more support? Inside the Strong, Nourished & Energized Mom Method, I help moms rebuild their core, fuel their bodies, and create sustainable habits for fat loss and energy—without extremes. Enrollment is open now → https://wellnessbyval.com/program

Connect with Lindsey!

Summer Strength Program - https://nourishmovelove.kit.com/overload-30/

Website: https://www.nourishmovelove.com/ 

YouTube Channel: https://www.youtube.com/nourishmovelove 

Instagram: https://www.instagram.com/nourishmovelove/ 

Facebook: https://www.facebook.com/nourishmovelove/ 

Pinterest: https://www.pinterest.ca/nourishmovelove/ 

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Gut health is everywhere these days—it’s become a total buzzword. But what does it really mean for postpartum moms trying to lose weight, feel less bloated, and boost their energy?

In this episode of the Strong & Nourished Momma Podcast, I’m breaking down the real science of gut health, how it impacts postpartum fat loss, and why you don’t need expensive tests or supplement stacks to heal your gut.

✨ Here’s what you’ll learn:

💡 Key takeaway: Gut health is foundational for fat loss, energy, and recovery postpartum—but you don’t need to spend hundreds on tests to start healing. Most moms can see big improvements with simple, consistent strategies.

👉 Ready for more support? Inside the Strong, Nourished & Energized Mom Method, I help moms rebuild their core, fuel their bodies, and create sustainable habits for fat loss and energy—without extremes. Enrollment is open now → https://wellnessbyval.com/program

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Have you ever stepped on the scale, felt discouraged by the number, and thought, “What’s the point?” You’re not alone, Mama. But here’s the truth: the scale doesn’t tell the full story of your progress postpartum.

In this episode of the Strong & Nourished Momma Podcast, I’m breaking down 7 powerful ways to measure progress beyond the scale—so you can see and celebrate the wins that really matter. From getting stronger to sleeping better to simply showing up more consistently, you’ll learn how to reframe progress in a way that keeps you motivated and moving forward.

✨ Here’s what you’ll learn in this episode:

💡 Key Takeaway: Progress isn’t always fast or flashy, and it’s not defined by a smaller number on the scale. Strength, energy, confidence, and consistency are the true markers that you’re building the healthy, energized version of yourself you want to be.

👉 Ready to take the guesswork out of postpartum progress? This is exactly what we do inside the Strong, Nourished & Energized Mom Method. In just 8 weeks, you’ll rebuild your core and pelvic floor, fuel your body for energy without diets, and create habits that actually last. Join here →https://wellnessbyval.com/program 

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Should postpartum moms be counting macros? Or is there a simpler way to fuel your body without obsessing over numbers?

In this episode of the Strong & Nourished Momma Podcast, I’m breaking down what protein, fat, and carbs actually do for your postpartum body—and why each is essential for fat loss, energy, and hormone health. You’ll learn why most moms under-eat protein, why healthy fats are critical for hormones and mood, and why cutting carbs can actually backfire on your energy and recovery.

I’ll also share my personal approach: I don’t count macros daily, but I’ll log occasionally to check in and make sure I’m getting enough—because awareness is powerful, but obsession isn’t necessary.

If you’ve been confused about carbs, worried you’re not eating enough protein, or just want to know how to balance your plate without dieting—this episode is for you.

What You’ll Learn in This Episode:

👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program 

Resources & Links:

✨ Website: https://wellnessbyval.com/

👋🏼 Hey momma, real quick—if you’ve ever listened to an episode and thought, yes, this is exactly what I needed, would you hit pause and tap that 5-star rating or leave a quick review? It’s like giving me a virtual high-five and it helps more moms find the show

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

What’s the best way for moms to lose fat, feel strong, and build confidence—without spending hours in the gym or obsessing over diets? Strength training.

In this episode, I’m joined by Rachel DeSonier—strength coach, nutrition expert, and host of the Effective Weight Loss for Moms Podcast. Rachel shares her perspective on why strength training is one of the most effective tools for fat loss and confidence, how moms can fuel their bodies without extremes, and realistic strategies for staying consistent in the middle of mom life.

If you’ve been stuck in cardio-only workouts or feeling overwhelmed about where to start with fitness and nutrition, this episode will give you practical, encouraging steps to move forward.

What You’ll Learn in This Episode:

Connect with Rachel!

👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program.

Resources & Links:

✨ Website: https://wellnessbyval.com/

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.