You'll get clear weekly targets, like having a personal trainer guiding your progress.
Each week you’ll know exactly what to focus on, with an 80% completion goal to keep things realistic. Need more time? Just repeat the week. It’s structured yet flexible, and built to keep you progressing at your own pace while staying accountable.
WHY PICK US FOR YOUR PAUSE JOURNEY
What’s The Freya Factor?
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.
We Believe Recovery Shouldn’t Be Miserable
Pregnancy can be unpredictable. However, one thing that can remain consistent is your pelvic health, strength and fitness. We provide structured support throughout your pregnancy that benefits both your body and mind.
We Don’t Just Hand You Tools - We Build Your Empire
Unlike those who keep you dependent, we're building your independence. We don't just give you exercises; 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
Body goals shouldn't be the first to drop
Life is busy, and 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.
How We Make This Possible:
- Workout in 35-minutes flat: Compact 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. Perfect for life’s busy schedule.
- Live Coached Classes: Live workouts every Monday to hydrate your motivation, get real time coaching and connect with other mums to be.
How Our Programs Fit You
Body goals shouldn't be the first to drop
Life is busy, and 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.
How We Make This Possible:
- Workout in 35-minutes flat: Compact 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. Perfect for life’s busy schedule.
- Live Coached Classes: Live workouts every Monday to hydrate your motivation, get real time coaching and connect with other mums to be.
OUR PAUSE PROGRAMS
Where To Start This Adventure
Fitness is very individual so, our programs are based around your current pelvic health and overall fitness. Find your best fit by taking our Pelvic Health Assessment, and get in depth advice based on your entires.
Find Your Best Fit
PROGRAM 1
REVOLT
Master core connection techniques that support pelvic floor recovery and overall strength.
Rebuild essential pelvic floor strength and function with foundational strength movements.
Regardless of your fitness level, age, or stage of the Pause, this is your starting point for rebuilding essential pelvic floor strength and function.
You’ll start with breathwork and gentle pelvic floor activations that flow into foundational strength movements, giving your body the stable, grounded base it needs during the shifts of midlife. As the weeks progress, your training develops into more dynamic full-body strength and low-impact cardio sessions, helping you improve pelvic floor function, rebuild muscle, enhance stability, and boost overall fitness. Each week includes a balanced blend of strength, cardio, core and pelvic floor work, and mobility to help you stay consistent and feel strong, whether you’re returning to exercise or already active but noticing changes in pelvic floor strength, energy, or recovery.
This is an ideal starting point if you’ve noticed pelvic floor weakness, leakage, heaviness, decreased muscle tone, or shifts in how your body feels as hormones change. The program helps you reconnect with your core and pelvic floor while rebuilding strength through everyday movement patterns, no matter your current fitness level.
By the end, you’ll feel more stable, stronger in your core and pelvic floor, and more confident in how your body moves. Experience fewer symptoms, better muscle tone, steadier energy, and a renewed sense of control in your training.
Our focus is simple: support your pelvic floor, strengthen your core, and rebuild whole-body resilience from the inside out, so you can continue training with confidence, strength, and trust in your body through every stage of Pause.
- Length: 6 Weeks
- Cost: $199
Unsure?
Take our Pelvic Health Assessment to get personalized advice to your best program fit.
PROGRAM 2
REBEL
Be ready for running, jumping, and heavier lifts with complete core and pelvic floor control.
Elevate your training to medium-impact while keeping your core and pelvic floor front and centre.
Move into more dynamic, moderately impactful training that helps you maintain strength, confidence, and physical freedom.
You’ll train with the purpose of exercising effectively and staying deeply connected to your core and pelvic floor. You’ll build strength, support posture, improve muscle tone and keep your cardiovascular fitness strong at a time when maintaining muscle and energy can feel more challenging. This phase moves at a steady, progressive pace and includes a pelvic floor reset week you can repeat whenever you need a tune-up. Each week blends strength, cardio, core, and mobility sessions to help you feel strong, capable, and in control.
It’s ideal for women with mild or no pelvic floor symptoms and those already comfortable with strength training. If you want to stay fit, strong, toned and confident as your body changes, you’ll find clear guidance and steady support here.
As your training progresses, you’ll gain overall strength, helping you maintain muscle, pelvic floor health, and cardiovascular fitness. You’ll build long-lasting awareness, resilience, and trust in your body’s strength.
Our focus is simple: protect your pelvic floor, support your core, build strength, muscle tone and fitness that carries you confidently throughout midlife and beyond.
- Length: 6 Weeks
- Cost: $199
Unsure?
Take our Pelvic Health Assessment to get personalized advice to your best program fit.
PROGRAM 3
REIGN
Dominate high-intensity exercise with pelvic floor and mental confidence.
Step into powerful, high-impact training that elevates your athleticism while keeping pelvic health at the heart of every movement.
Built for women who have mastered medium-impact training while maintaining core and pelvic floor control, and are ready to turn that strength foundation into more dynamic, explosive movement.
You’ll move confidently into higher-intensity strength training, moderate- to high-impact drills, and athletic conditioning. Each session focuses on building power safely and effectively, with coaching that keeps your pelvic floor responsive and supported as your body and hormones change. Expect dynamic plyometrics, athletic strength patterns, and energising cardio intervals that challenge your fitness without compromising form or pressure control.
This program is ideal for women who have a base of foundational strength, are connected to their core and pelvic floor, and are ready to begin higher-impact, athletic training. Whether your goal is running, jumping, lifting heavier, or simply feeling powerful in your body again, this program will help you get there with clarity and confidence.
As the training intensifies, you’ll learn how to absorb and generate force safely while building resilience in your pelvic floor, hips, and core, supporting the strength, muscle retention, and stability that become even more important during Pause. By the end, you’ll feel stronger, more explosive, and more capable, not just in workouts, but in everyday movement.
Our focus is clear: advance your strength, power, and performance while honouring pelvic health, so you can train at a high level without hesitation.
- Length: 6 Weeks
- Cost: $199
Unsure?
Take our Pelvic Health Assessment to get personalized advice to your best program fit.
What DO YOU GET IN EACH PROGRAM
What’s Each Program Packing?
Efficient, Effective Workouts
Train smarter with 35-minute, full-body workouts that build strength, posture and confidence, without endless floor work.
Expert-designed, progressive sessions keep your body adapting and results climbing, with a weekly blend of strength, cardio, core, and mobility designed to support balance, resilience, and body confidence.
Live Coached Workouts
Real-time energy, expert guidance, and instant feedback.
Get on-the-spot modifications, smart coaching, and the motivation you need to stay consistent and safe. You’ll train alongside other women who are in the same week and program as you, a supportive community that keeps you inspired. Classes run every Monday.
Weekly Focus
Brain Gains
Women ride plenty of hormonal, physical, and mental ups and downs, but understanding them is the real power.
You get full access to Brain Gains: a podcast-style hub with no-fluff conversations, practical takeaways, and just enough wit to keep women’s health education actually engaging. You get full access to all education, prenatal, postnatal, and pause. Because learning shouldn’t have limits.
Community
The Pack is your built-in support crew, women moving through prenatal, postnatal and menopause 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.
Specialist Expertise
Every program is grounded in prenatal, postnatal, and menopausal fitness and movement science.
Freya is built from 15+ years of experience in women’s wellness, backed by our founders credentials as a Level 4 Personal Trainer, Pre/Postnatal Specialist, and PN Level 2 Nutritionist. It’s the blend of expertise and real-world coaching that brings depth, safety, and results to every session.
BECAUSE WE KNOW YOU HAVE QUESTIONS
The Top FAQ’s
How do I know which level to start at?
We've created a thorough assessment to help you confidently choose your starting point. If you're still unsure after completing it, our customer support team is here to help.
For A More Individualized Answer - Use Our Pelvic Health Assessment
I Haven’t Had Children, But Have Pelvic Floor Issues. Are These Programs For Me ?
I'm In Perimenopause But Haven't Had My Last Period Yet. Is The Pause Program Right For Me ?
For confirmation this is right for you - Use Our Pelvic Health Assessment
I have a prolapse. Are the programs suitable for me?
It depends on your prolapse grade. Grades 1 and 2 are generally safe for our programs, though we recommend taking our Pelvic Health Assessment for personalised guidance. With Grade 3, you should first work with a pelvic health specialist and only begin once they clear you. Grade 4 requires specialist care, and you should only proceed if your provider gives you the all-clear.
For A More Individualized Answer - Use Our Pelvic Health Assessment
I Am A Regular Exerciser, But I Have Pelvic Floor Issues. Are The Programs Suitable For Me ?
NEW TO FREYA FIT
Get Advice Individualized For You
Take our Pelvic Health Assessment powered by 3,000+ individualized pathways.
This is your blueprint for stronger pelvic health, targeted insights, and a clear plan to move forward with confidence.
Start My Assessment