Strong is your next phase. From the pelvic floor up.
The 'Pause is a period of change and it's time your pelvic health changed on your terms. These programs are the how - matched to your body by an in-depth assessment, so you start at your level, not someone else's best guess.
What's the Freya Factor?
Not another program. A specialist in your corner.
Expert-led, not influencer-led
Level 4 PT, menopause-qualified, 15+ years coaching women - and a founder who's navigated early menopause herself. Every session is built by someone who's been where you are, not a ring light with a theory.
Pelvic floor first. Not pelvic floor only.
You came for your pelvic health, and it leads every session. But your 35 minutes doesn't stop there - the same workout builds the strength, cardio and muscle that keep you fit for life, not just better on the mat.
Know-how that outlasts the session
Funny, no-fluff podcasts you can play on the go - education that ends the guessing and keeps working long after the program's done.
Never training alone
Live weekly workouts with women at your week and your stage - motivation, accountability, and proof you're not the only one dealing with this.
35 min
per session, at home
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.
Where to start
Each one builds on the last, so you've always got room to grow. Where you start is exactly what your assessment is for: the right place from day one - never in over your head, never back at square one.
Level 1Revolt
Master core connection techniques that support pelvic floor recovery and overall strength.
Ideal for
Anyone noticing pelvic floor weakness, leakage, heaviness, decreased muscle tone, or shifts in how the body feels as hormones change.
Level 2Rebel
Be ready for running, jumping and heavier lifts with complete core and pelvic floor control.
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.
Level 3Reign
Dominate high-intensity exercise with pelvic floor and mental confidence.
Ideal for
Women with a base of foundational strength, connected to their core and pelvic floor, ready to begin higher-impact athletic training.
Not sure which level fits? The 2-minute assessment will tell you.
What you get in every program
A roadmap that moves with you
Workouts progress week on week, so you're never stuck repeating a routine while your body changes. You always know what's next, with a realistic 80% completion goal.
Suggested flow
35 min
35 minutes. Press play. Done.
Four follow-along workouts a week, blending strength, cardio, core and mobility - no endless floor work, every minute pulls its weight.
Live Mondays
Weekly live sessions coached by a women's pelvic health specialist - expert eyes on your movement, in a room of women in the same week and program as you.
Brain Gains, on the go
Specialist-led podcasts across prenatal, postnatal and pause - no fear tactics, no supplement pitches. You'll always know the why, not just the how.
The Pack
Your built-in support crew. Ask questions, swap tips, celebrate progress and stay accountable.
Specialist expertise
Level 4 PT, Pre/Postnatal Specialist, PN Level 2 Nutritionist - 15+ years of women's movement science in every session.
- Level 4 PT
- Pre/Postnatal Specialist
- PN Level 2 Nutritionist