pause programs
Prove strong has no expiration date
Your unstoppable era begins now. Revolt. Rebel. Then reign.
why pick us
What's the Freya Factor?
Postnatal physical and hormonal changes, a new baby, plus life's load can stretch you thin. These programs are designed for women who deserve guilt-free self-prioritization, because you deserve to own your comeback.
We go deep
No sugar-coating, no half-measures. While other programs offer surface-level support, we deliver the whole package, expert-led with zero filters.
Recovery shouldn't be miserable
Your pelvic health, strength and fitness can stay consistent through the shifts of midlife. We provide structured support that benefits both your body and mind.
We don't just hand you tools, we build your empire
We transform you into your own expert. We provide the techniques, the roadmap, the tools, and the relentless cheerleading from the sidelines.
Our goal? To make ourselves obsolete
We equip you with lifetime skills and surround you with a community that celebrates every victory, no matter how small or embarrassing.
how our programs fit you
Built around your real life
Workout in 35 minutes flat
Compact but powerful routines that deliver maximum results. Press play, finish strong, get on with your day.
Brain Gains anywhere, anytime
High quality, humor-infused podcast-format content that turns you into your own expert.
Live coached classes
Live workouts every Monday to hydrate your motivation, get real-time coaching and connect with other women in your season.
our pause programs
Where to start
Fitness is individual, so our programs are based around your current pelvic health and overall fitness. Find your best fit with our Pelvic Health Assessment.
Revolt
6 weeks · $199
Master core connection techniques that support pelvic floor recovery and overall strength.
Regardless of your fitness level, age or stage of the Pause, this is your starting point. Begins with breathwork and gentle pelvic floor activations that flow into foundational strength, then develops into dynamic full-body strength and low-impact cardio. Each week blends strength, cardio, core/pelvic floor work and mobility.
ideal for
Anyone noticing pelvic floor weakness, leakage, heaviness, decreased muscle tone, or shifts in how the body feels as hormones change.
by the end
Feel more stable and stronger in your core and pelvic floor, with fewer symptoms, better muscle tone, steadier energy and renewed control.
Rebel
6 weeks · $199
Be ready for running, jumping and heavier lifts with complete core and pelvic floor control.
Dynamic, moderately impactful training that builds strength, supports posture, improves muscle tone and keeps cardio fitness strong. Moves at a steady, progressive pace and includes a pelvic floor reset week you can repeat whenever you need a tune-up.
ideal for
Women with mild or no pelvic floor symptoms who are already comfortable with strength training and want to stay strong, toned and confident as their body changes.
by the end
Gain overall strength, maintain muscle, pelvic floor health and cardio fitness, and build long-lasting awareness, resilience and trust in your body.
Reign
6 weeks · $199
Dominate high-intensity exercise with pelvic floor and mental confidence.
Higher-intensity strength training, moderate-to-high-impact drills and athletic conditioning. Expect dynamic plyometrics, athletic strength patterns and energizing cardio intervals that challenge your fitness without compromising form or pressure control.
ideal for
Women with a base of foundational strength, connected to their core and pelvic floor, ready to begin higher-impact athletic training.
by the end
Learn to absorb and generate force safely while building resilience in your pelvic floor, hips and core, feeling stronger, more explosive and more capable.
Unsure? to get personalized advice on your best fit.
what's each program packing?
What you get in every program
Efficient, effective 35-min workouts
Full-body sessions that build strength, posture and confidence, no endless floor work. Expert-designed, progressive sessions blend strength, cardio, core and mobility.
Weekly live coached workouts
Real-time energy, instant feedback and encouragement from a coach and a community that have your back. Live group sessions every Monday with women in the same week and program as you.
A weekly roadmap
You'll know exactly what to do each week, the kind of guidance a personal trainer would provide, with an 80% completion goal to keep things realistic. Repeat any week when you need to.
Brain Gains
A podcast-style hub with no-fluff conversations, practical takeaways and just enough wit to keep women's health education engaging. Full access to all education: prenatal, postnatal and pause.
Community
The Pack is your built-in support crew, women moving through prenatal, postnatal and menopause journeys together. Ask questions, swap tips, celebrate progress and stay accountable.
Specialist expertise
Every program is grounded in prenatal, postnatal and menopausal fitness and movement science, built from 15+ years of experience and our founder's credentials: Level 4 PT, Pre/Postnatal Specialist, PN Level 2 Nutritionist.
when you're ready
Your investment options
because we know you have questions