The Strongest Version of You After Baby
Starts Here
100 Free Spots. That’s It. Join the Charter Member waitlist and be the first to know when we open.
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THIS IS YOUR TIME
Put Yourself First
This is your chance to focus on you again, to move, feel stronger, and rebuild your confidence in your body, with the structure and support you’ve probably been missing.
This is Where You Come in
We’re inviting 100 women to go through the full 6-week program, completely free, in return 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.
100 Free Spots. That’s It. Join the Charter Member waitlist and be the first to know when we open.
No spam. Just early access.
WHERE YOU START MATTERS
Two Programs. One is Built For You.
As a Charter Member, the program needs to match what your body needs right now, your pelvic health, your core strength, and your current level of training.
We’ve created two 6-week programs, each built for a different type of starting point, because not every body is in the same place after having a baby.
Our Pelvic Health Assessment helps you figure out which one is right for you, so you understand what your body needs and where to begin. If neither is the right fit just yet, we’ll tell you that too, because we don’t believe in making you fit the program, the program should fit you. Period.
Start My AssessmentMeet The 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.
Let’s Talk About
The Stuff No One Talks About
Leaking when you sneeze, lift or run.
A core that doesn’t feel like it belongs to you anymore.
Not knowing if the workout you’re doing is helping… or making things worse.
Most women are told to “just ease back into exercise.”
But your pelvic floor, core, hormones, and recovery deserve better than guesswork. You deserve training built for the reality of a postnatal body - not a watered-down version of a regular fitness program.
And you deserve to talk about it without shame, awkwardness, or silence.
That’s exactly why Freya exists.
Our mission is simple:
Help women rebuild strength, confidence, and trust in their bodies through real talk, smart training, and a squad that’s got your back.
Let’s Talk About
The Stuff No One Talks About
Leaking when you sneeze, lift or run.
A core that doesn’t feel like it belongs to you anymore.
Not knowing if the workout you’re doing is helping… or making things worse.
Most women are told to “just ease back into exercise.”
But your pelvic floor, core, hormones, and recovery deserve better than guesswork. You deserve training built for the reality of a postnatal body - not a watered-down version of a regular fitness program.
And you deserve to talk about it without shame, awkwardness, or silence.
That’s exactly why Freya exists.
Our mission is simple:
Help women rebuild strength, confidence, and trust in their bodies through real talk, smart training, and a squad that’s got your back.
THE POSTNATAL PROGRAMS
What Women Really Want From a Postnatal Program
💜 Training built for the reality & needs of a postnatal body - not a watered-down fitness program.
💜 The confidence of knowing your workouts are helping your body heal and get stronger.
💜 A program that fits into real life, not one that expects hours you simply don’t have.
💜 The confidence to run, jump, and train without worrying about leaking.
💜 Workouts that feel like real training, not another gentle stretch session.
💜 A strong, reliable core and pelvic floor you can trust again.
This is Exactly Why Freya Exists
Whats EACH PROGRAM PACKING
What Charter Members Get
Life with babies and children means constant juggling and your body goals shouldn't be the first to drop. These programs are designed for moms who deserve guilt-free self-prioritization, and this is how we do it.
Efficient, Effective 35-Min Workouts
Get stronger in just 35 minutes with full-body workouts that build posture, power, and confidence, no endless floor work required.
Every session is expertly designed to make the most of your limited time and deliver the biggest return on every minute you train. Your weekly routine blends strength, cardio, core, and mobility to keep you balanced, resilient, and consistently improving.
Weekly Live Coached Workouts
Real-time energy, instant feedback and encouragement from a coach and a community that have your back.
Live coached group sessions every Monday with other mums who are in the same week and program as you. You’ll get on-the-spot modifications, personalised coaching, and the motivation you need to stay consistent and safe, alongside a community that genuinely gets it.
A Weekly Roadmap
You’ll know exactly what to do each week, giving you the kind of guidance a personal trainer would provide.
We aim for an 80% completion goal so that everything stays achievable, not overwhelming. And, because your journey is unique, you can repeat a week anytime you want more practice or extra time. It keeps you progressing, while giving you the flexibility you need, when you need it.
Fun Knowledge You Can Use
Women ride plenty of hormonal, physical, and mental ups and downs, but understanding them is the real power.
You’ll get full access to Brain Gains, our podcast-style hub packed with short, practical, and genuinely useful women’s health education. Explore episodes for every phase, prenatal, postnatal, and peri-to-post menopause, because learning shouldn’t have limits when it’s where your real power comes from.
The Fierce Freya Pack
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 and walks beside you every step of the way.
Expertise You Can Trust
Every program is grounded in postnatal fitness and movement science.
Freya is shaped by more than 15 years in women’s wellness, supported by real lived experience. Our founder’s qualifications as a Level 4 Personal Trainer, Pre/Postnatal Specialist, and PN Level 2 Nutritionist bring professional expertise together with real-world coaching. That blend is what gives every session its depth, safety, and results.
What We Need From You
We’re asking Charter Members to:
Complete at least 3 workouts
Attend 1 live session
Listen to 3 podcast episodes
Write 1 community post
Complete 3 short feedback surveys
Total time commitment: around 4 hours over 6 weeks. Your feedback helps us make this the best pelvic health program possible.
Experience A Freya program for free
Become a Charter Member
Before our official launch, we’re inviting 100 women to experience the entire program for free. We get your honest feedback to help make this even better for future Freyas.
This is not a marketing gimmick.
It’s a partnership.
Together we build something that actually works.
Joining the waitlist is free and commits you to nothing.
Only 100 Charter Member spots will be available..
For question about our Privacy Policy or how we handle your personal data click here.
BECAUSE WE KNOW YOU HAVE QUESTIONS
The Top FAQs
What Equipment Do I Need?
How Many Weeks Postpartum Can I Start a Freya Program ?
Can I Do a Program Without a Consultation With a Women's Pelvic Health Physical Therapist ?
I Had SPD (Pelvic Girdle Pain) During My Pregnancy. Are the Pelvic Health Programs Suitable for Me ?
I Have a Prolapse. Are the Programs Suitable for Me ?
Experience A Freya program for free
Become a Charter Member
Before our official launch, we’re inviting 100 women to experience the entire program for free. We get your honest feedback to help make this even better for future Freyas.
It’s a partnership. Together we build something that actually works.
Joining the waitlist is free and commits you to nothing.
Only 100 Charter Member spots will be available..
For question about our Privacy Policy or how we handle your personal data click here.
THIS IS YOUR TIME
Put Yourself First (We'll Handle The Rest)
This is your chance to focus on you again, to move, feel stronger, and rebuild your confidence in your body, with the structure and support you’ve probably been missing.
We’re inviting 100 women to go through the full 6-week program, completely free.
You’ll get a complete 6-week postnatal training program, built to help you feel strong, capable, and back in your body again.
:
★ 6-week strength & pelvic floor program built for postnatal bodies
★ Efficient 35-minute workouts that actually fit your life
★ Weekly live coached sessions for guidance and accountability
★ The Pack - a powerful community of women doing it together
A structured 6-week program designed specifically for postnatal bodies - rebuilding strength, core, and pelvic floor in a way that actually makes sense.
35-minute workouts that are efficient, effective, and built to fit into real life - not take it over.
Weekly live coached sessions for guidance, support, and that extra push when you need it.
The Pack — a powerful community of women showing up, doing it together, and keeping each other moving forward.
Joining the waitlist is free and commits you to nothing.
Only 100 Charter Member spots will be available..
For question about our Privacy Policy or how we handle your personal data click here.
