The Strongest Version of You After Baby
Starts Here
THIS IS YOUR TIME
Put Yourself First
This is your chance to focus on you again. To move, feel stronger, and rebuild confidence in your body, with the structure and support you’ve probably been missing.
This is Where You Come in
We’re inviting 100 postnatal women to experience a full 6-week program, completely free, in exchange for your feedback.
Why We’re Doing This
Your feedback helps us improve the workouts, add more support, deepen the education, and build a stronger community for every woman who comes next. We don’t guess what women need. We build it with them.
See Inside The Program
WHERE YOU START MATTERS
Two Programs. One is Built for You.
As a Charter Member, you'll start with our Pelvic Health Assessment to find the right fit for your body right now. Because not everybody is in the same place after having a baby.
We’ve created two 6-week programs, each built for a different starting point, covering pelvic health, core strength, and your current training level.
If neither program is the right fit just yet, we’ll tell you that too. We don’t believe in making you fit the program. The program should fit you. Period.
Find My Best FitMeet The Postnatal Programs
Program 1
Feel & Heal
Rebuild the foundations of your pelvic floor, core and functional strength
Rebuild strength, restore confidence, and reconnect with your core and pelvic floor.
This program is not just for women who've recently given birth; it's designed around your current pelvic health and fitness, no matter how long it's been.
You’ll begin with breathwork and gentle pelvic floor activations integrated into foundational strength exercises to create a strong, reliable base. As the weeks progress, your training builds into more challenging full-body strength and low-impact cardio sessions, helping you rebuild core and pelvic floor strength, stability, and function while boosting your overall fitness. Each week blends strength, cardio, core and pelvic floor, and mobility to keep you progressing, whether you’re returning to exercise or already active but needing better pelvic floor support, so you can move with comfort, confidence, and the reassurance that your body is ready for more.
This is an ideal starting point if you’ve noticed pelvic floor weakness or leakage, or you’re returning to movement after birth, no matter how long ago. The program helps you reconnect with your pelvic floor and rebuild functional strength through everyday movement patterns, whatever your current fitness level.
By the end, you’ll feel stronger and more confident in your core and pelvic floor, move without worry, experience fewer symptoms, and feel fully prepared and excited to take the next step in your training.
Our focus is simple: rebuild your strength from the inside out, helping you move with confidence again. We’re here to guide your pelvic floor, core, and whole body back to a place of strength, stability, and trust, so you can return to the training you love feeling capable, confident, and fully supported.
Program 2
Core Connection
A medium impact workout to connect to your core and pelvic floor while lifting heavier weights
Elevate your training with a program that strengthens your body, protects your pelvic floor, and adapts with every stage of your postnatal journey.
This program places pelvic health front and center as you progress into more dynamic, challenging medium-impact training designed for life after birth.
You’ll train with purpose, working efficiently, not excessively, while staying deeply connected to your core and pelvic floor. Throughout the program, you’ll continue rebuilding strength, supporting posture, and improving cardiovascular fitness. This phase moves at a quicker pace than Program 1 and includes a pelvic floor intensive week you can repeat up to three times whenever you want a focused reset. Each week blends strength, cardio, core, and mobility sessions to help you progress with confidence and clarity.
It’s ideal for women with mild or no pelvic floor symptoms who have already rebuilt foundational strength and feel comfortable with structured training. If you want to regain fitness, rebuild muscle tone, and feel confident in a postnatal body that’s still adapting, you’ll find steady guidance and support here.
As your body continues to heal and change, your training will evolve with it. You’ll learn how to adjust movements without losing momentum, helping you maintain and rebuild strength and cardio fitness safely after birth. You’ll develop deeper body awareness and renewed trust in your core and pelvic floor.
Our focus is simple: protect and support your core and pelvic floor while helping you safely return to higher-level fitness with confidence.
How Our Programs Fit You
What You Get Inside a Freya Program
This isn’t guesswork, and it’s definitely not a generic fitness plan. Everything inside Freya comes from years of working with women through pregnancy, postnatal recovery, and beyond, not just theory, but real coaching with real bodies.
Your Training Plan, Sorted
Everything lives in one place, so you’re not jumping between apps or wondering what to do next. Your full 6-week program is mapped out for you, with follow-along workouts and a clear progression that builds week by week. Open it, press play, and get on with it.
Workouts That Build Strength
This isn’t just “recovery” work, and it’s not endless gentle exercises. We are building strong bodies. Every week blends core, strength, and cardio training, so you’re not only rebuilding your pelvic floor and core. You’re getting fitter, stronger, and more capable in your whole body.
Programming That Fits Real Life
With 35-minute workouts and a simple weekly structure, you’ll always know what to do without it feeling overwhelmed. And if life gets in the way (because it will), you can adjust, repeat, and keep moving forward without feeling like you’ve failed.
Live Coaching & Real Support
You’re not doing this alone. Each week, you’ll have the option to join a live coached session to get feedback, ask questions, and feel properly supported. It’s real coaching, in real time, with women going through the same stage as you.
A Fierce Freya Pack
This is where it all comes together. This is our fierce community. Our pack. They are your built-in support crew, women moving through postnatal journeys together. It’s a place to ask questions, swap real-life tips, celebrate progress, and stay accountable. You’ll feel seen, supported, and inspired by a community that truly understands your season of life.
Insights That Makes Everything Click
You’ll get short, easy-to-digest, funny and very usable podcast-style episodes covering pelvic health, hormones, nutrition, and training. Explore episodes across every phase, from postnatal to menopause, because real power comes from knowing what’s going on in your body.
See Inside The Program
MEET YOUR COACH & FOUNDER
Introducing Shay
At 27, I launched the UK's first women's-only fitness club in 2015, challenging industry norms while investors called my vision "lunacy." I saw an opportunity where they saw limitations but I managed to secure two successful investment rounds, and go on to change thousands of women's lives.
My journey through women's health has been deeply personal: surviving stage 3 breast cancer, navigating my way through a surgically induced early menopause, recovering from incontinence after surgery, and walking my own fertility preservation path.
My determination to transform women's health runs deep, and I will fearlessly champion women's right to more options and less BS.
I bring substance to Freya, I am a Level 4 Personal Trainer, Movement Specialist, Pre/Post Natal specialist, PN Level 2 nutritionist, with 15+ years in women's wellness.
My body has lived many lives, professional dancer, Ironman triathlete, and now at 39, simply an evolving gym-goer. Confession: I'm not naturally drawn to social media, so be gentle if you spot me there!
I hope to see you in our programs.
(aka “the little tornado”)
Pelvic Health Specialist & Founder of Freya Fit
HOW TO PUT YOURSELF FIRST
Your Next Steps
As a Charter Member, you'll start with our Pelvic Health Assessment to find the right fit for your body right now. Because not everybody is in the same place after having a baby.
Step 2: Take The Pelvic Health Assessment
We’ve created two 6-week programs, each built for a different starting point, covering pelvic health, core strength, and your current training level. Use our Pelvic Health Assessment to find the right program fit for your body right now. Because not everybody is in the same place after having a baby.
Find My Fit
