What’s The Freya-Factor?
Why pick us for your 'pause' journey?
We Go Deep.
No sugar-coating, no half-measures. Hormone-smart training with a zero-filter, pelvic floor-aware approach to strength training that works with your changing physiology, not against it. This isn't about shrinking, it's about owning your power from the inside out.
Because You Most Powerful Transition Shouldn't Be Miserable.
Perimenopause and menopause can feel like a complete shit show. We tackle the hormonal chaos, body betrayals, and "am I losing my mind?" moments with sharp humor that normalizes your experience while helping you rebuild strength and control from the core up.
We Don't Just Hand You Tools - We Build Your Empire.
Unlike others who keep you dependent on endless supplements and restrictive diets, we transform you into your own expert. Our strength-first strategies prioritize muscle preservation over outdated aerobic obsessions, teaching you to train smart, lift with confidence, and strengthen your pelvic floor for the long haul.
Our Goal? To Make Ourselves Obsolete.
We equip you with lifetime skills—from pelvic floor mastery to perfect squat form. You'll own your strength, surrounded by a community of fierce women who celebrate every victory, no matter how small or sweaty.
Starts Here.
Why This Fits?
Join women who refuse to "just deal with it" when hormones and pelvic floors go rogue..
We tackle weight gain, muscle loss, bone density decline, hot flashes, and brain fog with strategies that actually work.
Your Body Isn't Broken.
It's Transitioning To A Stronger You.
Contrary to how it may feel, perimenopause and menopause aren't a decline, they're a recalibration. We're here to help you emerge stronger and enjoy life to the fullest. From pelvic floor strength to muscle preservation and hormonal resilience, we're in your corner. This is your power phase, and we're going to help you master it.
How We Make This Possible:
Listen anywhere, anytime: Podcast-format content you can enjoy during a walk, your commute, or while unwinding at home. Learn and recharge while you multitask.
Done in 35-minutes flat: Compact routines designed to boost energy, strength, and mood, perfect for busy days. Press play, feel strong, and move on with confidence.
Monday motivation: Live sessions keep you accountable and connected. Share the journey with other women navigating menopause and stay on track together.
The Program Phases
Work through a single phase of your choice, or follow the entire program sequence.
Who is this program for?
Whether you're dealing with recurring incontinence, feel disconnected from your core, or are training hard but need focused support in this area, this program meets you exactly where you are. It's personalized based on how your body feels, your current exercise experience, and your strength goals.
Ideal for women who:
- Haven't trained in a while or are new to strength training during menopause
- Struggle with new movements or feel unsure about form as their body changes
- Are experienced trainers who need focused pelvic floor support alongside their current workouts
- Want to rebuild strength from the inside out during hormonal transitions
It's slow, intentional, and progressive. You'll start by reconnecting with your pelvic floor through breathwork and foundational activation, then gradually integrate movement with proper pressure management and alignment. The focus is on mastering fundamental movements, building strength with correct form, and helping you feel confident as your body navigates hormonal shifts.
By the end of this program, you'll:
- Feel confident engaging your pelvic floor through medium-impact, functional movements
- Master core connection techniques that support diastasis and pelvic floor recovery
- Execute foundational strength movements (squats, hinges, presses) with perfect form
- Use breathwork and body awareness to manage energy on both strong and challenging days
- Have a solid foundation for whatever comes next in your training journey
This is about rebuilding strength from the inside out—setting you up for long-term success in your menopause journey.
Who is this program for?
Whether you know how to train but want focused pelvic floor support, are ready to level up your intensity with intention, or want to challenge assumptions about what's possible in menopause, this program meets you at that pivotal point. It's designed for your goals, your current strength foundation, and your readiness to push boundaries safely.
Ideal for women who:
- Have mild pelvic floor symptoms but already have strength training experience
- Know how to move well and pick up exercises quickly
- Want to progress beyond foundational training without compromising pelvic floor health
- Are ready to get serious about muscle preservation and building in menopause
It starts like a fast walk, not a sprint. Unlike Phase 1: Revolt, which starts at a "walking pace," this one starts more like a fast walk, a step up in intensity while still focused on control, form, and progression. We spend less time on the "how" to engage and more time on progressing, but you do need basic pelvic floor and breathwork understanding.
Built-in flexibility: If you need to reset, there's a pelvic floor intensive week at the start that you can repeat up to three times before moving into the main program.
By the end of this program, you'll:
- Confidently perform high-impact movements without pelvic floor or core issues
- Be ready for running, jumping, and heavier lifts with complete control
- Master progressive overload designed for hormonal fluctuations
- Execute advanced core and pelvic floor integration during intense training
- Achieve strength gains that surprise even you
This program gets serious about muscle preservation and building, using proven protocols for post-40 bodies and the kind of heavy, intentional lifting that moves the needle for strength, performance, and body composition.
Who is this program for?
Whether you're ready to push limits, lift heavier, move with more power, or prove that menopause can be your strongest phase yet, this is our most advanced program built for experienced women who refuse to believe their peak is behind them. It's designed for your performance goals, your training experience, and your determination to own your physical potential.
Ideal for women who:
- Have completed previous programs and want to progress to peak performance
- Are currently strength training with little to no pelvic floor issues
- Want to elevate performance, increase intensity, and safely train with high-impact cardio and explosive movements
What makes it different?
This isn't about slowing down—it's about training smarter and going harder. We combine strength, power, and performance in a way that respects your experience while challenging your edges. This program pushes boundaries through every phase of life.
By the end of this program, you'll:
- Master advanced movement patterns and complex strength skills
- Execute competition-level strength progressions and high-load lifting
- Dominate high-intensity interval protocols designed for menopausal bodies
- Apply performance-focused nutrition strategies for shifting metabolism
- Use mental resilience tools to support strength through life's biggest transitions
You'll be moving at high intensity, lifting with power, and feeling like your strongest, most capable self—not despite menopause, but because of how you trained through it.
Efficient, Effective Workouts
- 35-minute max workouts: Press play and go, each session designed to maximize results for every fitness level without consuming your day.
- Progressive 5x weekly system: Workouts that intelligently advance in intensity and impact each week, keeping your body responding and results coming.
- 15 years of specialized expertise: Crafted with deep knowledge in pre/postnatal fitness, weight loss, and movement science, because I've learned what truly works.
A Personalized, Goal-Oriented Journey
- Brain-boosting audio content: No-nonsense podcasts delivering actionable insights with razor-sharp wit—keeping you entertained while building your knowledge base.
- Listen while you conquer life: Designed as audio specifically because you shouldn't have to choose between learning and living. Perfect for your multitasking lifestyle.
Building Your Knowledge And Education
(in hormones, nutrition, muscles & mindset)
- 15-minute meals: Nutritional guidance designed for real life, quick prep options that fuel your body properly while fitting into your busy schedule.
- Mindset mastery: Strategic mental training and knowledge that empowers you to take charge of your journey and sustain results long-term.
Here Are Your Investment Options.
Grab one program, or snag a few and save with a sweet discount.
