Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
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:
Why fitness is the “keystone habit” that impacts every other area of life
How to approach workouts in different seasons of motherhood
Why strength matters more than “getting your body back”
Simple strategies to make fitness doable—even on your busiest days
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!
Website: https://www.nourishmovelove.com/ 
Resources & Links:✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more!✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource!✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/
✨ 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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
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:
What the gut microbiome actually is (hint: it’s more than just bacteria!)
The difference between eubiosis (balance) and dysbiosis (imbalance)
Why intestinal permeability—or “leaky gut”—matters for moms
The most common gut health challenges postpartum (like antibiotics, stress, and nutrient gaps)
The truth about probiotics: why strain matters and how to avoid wasting money
Simple, effective strategies you can use right now to support your gut health and metabolism
💡 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:✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more!✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource!✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/
✨ 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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
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:
Why strength gains and performance are one of the BEST markers of progress postpartum
How energy, sleep, and recovery tell the real story about your health
Why body composition matters more than a number (and why muscle is the organ of longevity!)
The subtle—but powerful—signs like mood, confidence, and consistency that show you’re truly thriving
How small changes and slow progress STILL count, and why trusting the process is key
💡 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:✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more!✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource!✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/
✨ 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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
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:
Why protein is critical postpartum for healing, fat loss, and muscle
The role of healthy fats in hormones, mood, and recovery
How carbs support energy, stress regulation, and cravings
A simple balanced plate method for macro balance without tracking
👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program 
 
Resources & Links:✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more!✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource!✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/
✨ 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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
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:
Why strength training is essential for fat loss and confidence
How nutrition can support busy moms without restriction
Rachel’s simple strategies for staying consistent
How to approach fitness and food in a way that works for mom life
Connect with Rachel!
https://www.effectivefitnessforwomen.com/ 
Effective Weight Loss for Moms Podcast 
 
👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program.
 
Resources & Links:✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more!✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource!✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/
✨ 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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
Do you find yourself craving chocolate at night or salty snacks in the afternoon—and wondering if it’s just lack of willpower? Here’s the truth: cravings are not failures, they’re signals.
In this episode of the Strong & Nourished Momma Podcast, I break down the science behind postpartum food cravings and what they’re really telling you about your body. From blood sugar swings and nutrient deficiencies to sleep deprivation and stress, cravings are often your body’s way of asking for support—not a reason to feel guilty.
You’ll learn why cravings for sweets and carbs often mean you didn’t eat enough during the day, how nutrient gaps like low magnesium or iron can drive specific cravings, and why sleep and stress management play a huge role in hunger hormones. Plus, I’ll share practical ways to respond so you feel satisfied and energized without restriction.
What You’ll Learn in This Episode:
The real reasons moms crave sweets, carbs, and salty foods
The role of blood sugar, nutrients, and hormones in cravings
How sleep deprivation changes hunger hormones
Practical swaps and strategies for managing cravings guilt-free
👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program.
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
Should you be doing cardio on an empty stomach to burn more fat? Fasted cardio is one of those fitness trends that sounds promising—but is it actually effective, especially for busy postpartum moms?
In this episode of the Strong & Nourished Momma Podcast, I break down the science behind fasted cardio: what it is, the pros and cons, and what research really says about fat burning versus fat loss. You’ll learn why total energy balance, fueling your body, and focusing on consistency and strength training matter more than whether you eat before a workout.
If you’ve ever wondered whether fasted cardio is the secret to fat loss—or if it might actually be working against your postpartum recovery—this episode is for you.
What You’ll Learn in This Episode:
What fasted cardio actually is
The science on fat burning vs. fat loss
Pros and cons of exercising on an empty stomach
Why postpartum moms need to consider hormones, stress, and recovery
Practical tips for fueling your workouts without overthinking it
👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program 
 
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
Does meal planning feel overwhelming? As a busy mom, it can be hard to figure out what’s for dinner—especially when you’re juggling kids, work, and the chaos of postpartum life.
In this episode of the Strong & Nourished Momma Podcast, I’m breaking down my simple 3-step system for meal planning that works for busy moms. You’ll learn how to pick core meals that your family actually loves, plan around your real schedule (instead of a Pinterest-perfect one), and prep just enough to make the week easier—without spending all of Sunday in the kitchen.
Meal planning doesn’t have to be complicated or stressful. With a few simple steps, you can reduce decision fatigue, fuel your body for energy and healing, and enjoy more peaceful evenings with your family.
What You’ll Learn in This Episode:
Why meal planning matters for postpartum moms
How to choose simple, go-to meals that work for your family
The easiest way to plan around your actual week
A “prep just enough” strategy to save time and reduce stress
👉 This is exactly the type of system I help moms create inside my Strong, Nourished & Energized Mom Method Group Coaching Program. If you’re ready to simplify food and feel confident in your nutrition, check it out at https://wellnessbyval.com/program
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
Want to lose weight after pregnancy, get strong again, and feel energized — without fad diets or endless cardio? In this episode of the Strong & Nourished Momma podcast, I’m breaking down 5 simple daily habits that help postpartum moms lose weight, rebuild strength, and restore energy in a realistic way.
Inside, you’ll learn:
Why sleep is your secret weapon for postpartum weight loss and recovery (even if it’s broken with little ones)
How aiming for 10K steps most days can accelerate fat loss and boost your energy naturally
The amount of protein per meal you actually need for muscle growth and postpartum healing
Why strength training 3–4x per week is more effective than cardio for fat loss, strength, and confidence
How hydration impacts milk supply, recovery, and daily energy
I’ll also share parts of my own journey — from stroller walks on maternity leave, to early morning strength training while pumping, to how hydration made all the difference in my recovery and energy.
These habits aren’t complicated — but they’re powerful. Start small, stay consistent, and you’ll be amazed at how strong and energized you can feel postpartum.
✨ Ready for step-by-step support? Enrollment is now open for the Strong, Nourished & Energized Mom Method — my 8-week postpartum program to help you heal your core, fuel your body, and feel strong again. wellnessbyval.com/program
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program
If you’ve ever experienced leaking when you sneeze, pain with intimacy, feelings of heaviness “down there,” or just not feeling like yourself after birth — you’re not alone. And you don’t have to live with it.
In this episode, I’m joined by Dr. Genevieve Richter, pelvic floor physical therapist and owner of Method Physical Therapy, to talk about why pelvic floor care is one of the most powerful tools for postpartum healing.
We cover what really happens to the pelvic floor and core during pregnancy and birth, the most common postpartum changes and symptoms, and what you can do — even years after delivery — to restore your strength, confidence, and quality of life.
In this episode, we discuss:
What pelvic floor physical therapy is and why it’s important for all postpartum women
Common postpartum changes like diastasis recti, pelvic floor weakness, and structural shifts
Urinary incontinence — the different types, and how to prevent or heal them
Pelvic organ prolapse — what it is, why it’s not as scary as it sounds, and how to reduce symptoms
How pelvic floor PT can help with mastitis and overproduction
How to safely return to exercise and daily activities after birth
Contact Genevieve:
@method_physicaltherapy 
www.methodptnm.com
info@methodptnm.com 
 
🎯 Ready to feel strong, energized, and confident in your body again?Join me inside the Strong, Nourished & Energized Mom Method — my 8-week program designed to help you fuel your body, rebuild strength, and create sustainable habits without burnout or rigid routines.
Inside, you'll get:💪 Simple nutrition strategies for real mom life🍳 Snack and meal templates (no more guesswork!)🏋️‍♀️ Core-safe workouts you can do at home💛 Support and coaching every step of the way
🎉 Enroll now at wellnessbyval.com/program 
Resources & Links:
✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider
📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/
🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 
🌐 Websitehttps://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.