The program your pelvic floor would pick.
The gap is real. So is the fix.
1 in 3
women experience pelvic-floor dysfunction
<30%
of women with menopause symptoms get any care
40M
a year leave birth with issues nobody warned them about
Where are you right now?
Wondering which one's yours? That's the assessment's whole job.
A plan built around your body, not a template
Two women the same age, in the same phase, can need completely different starting points. That's why everything starts with the assessment.
- 01
Take the assessment
The free Pelvic Health Assessment - no three-question quiz. A specialist's deep-dive into your pelvic floor, symptoms and training history.
- 02
Get matched
It ends with your stage, your program and your level - not a sales pitch.
- 03
Train week by week
35-minute press-play sessions and a weekly roadmap that tells you exactly what to do. Progress when your body's ready, not when a calendar says so.
- 04
Get coached live
Live workouts every Monday with women at your stage, plus The Pack whenever you need them.
Everything a specialist would give you, in one place
A roadmap that moves with you
Workouts progress week on week, so you're never stuck repeating a routine while your body changes. You always know what's next, with a realistic 80% completion goal.
Suggested flow
35 min
35 minutes. Press play. Done.
Four follow-along workouts a week, blending strength, cardio, core and mobility - no endless floor work, every minute pulls its weight.
Live Mondays
Weekly live sessions coached by a women's pelvic health specialist - expert eyes on your movement, in a room of women in the same week and program as you.
Brain Gains, on the go
Specialist-led podcasts across prenatal, postnatal and pause - no fear tactics, no supplement pitches. You'll always know the why, not just the how.
The Pack
Your built-in support crew. Ask questions, swap tips, celebrate progress and stay accountable.
Specialist expertise
Level 4 PT, Pre/Postnatal Specialist, PN Level 2 Nutritionist - 15+ years of women's movement science in every session.
- Level 4 PT
- Pre/Postnatal Specialist
- PN Level 2 Nutritionist
Built by someone who's lived it
Shay launched the UK's first women's-only fitness club at 27. Since then she's survived stage 3 breast cancer, a surgically induced early menopause and post-surgery incontinence. Every program is built on 15+ years of coaching women and the science to back it up.
- Level 4 Personal Trainer
- Pre/Postnatal Specialist
- PN Level 2 Nutritionist
- Movement Specialist
Shay · Founder, Freya Fit
Read Shay's storyThe Pack says.
I was lifting and training right up to birth - something I'd never have thought I could do. But I did.
Every mom knows the trampoline pelvic floor test - it's a running joke at parties. I can safely say I pass it now. And I'm playing netball again.
I used to plan bathroom breaks around specific exercises - if I didn't, I'd pee myself. Now I don't have to, and it's so freeing. I don't know why I waited so long to do something about it.
One program. One price. A whole year.
No subscriptions, no hidden fees. Pay once and train at your own pace.
- 12 months' access
- Live coached classes every Monday
- Brain Gains education hub
- The Pack community
- Start with Week 1, credited if you upgrade
Per program, one-off
$199
Questions, answered
Still reading? That's your answer.
One specialist deep-dive. One matched program. Built for exactly where you are.
