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 breath work 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, pelvic floor and core 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 through 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
Feeling 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 pelvic floor and core 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, find 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
Feeling 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 pelvic floor and core 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 based 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 through 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 from the inside out with full-body, functional movements that build real strength and deliver visible results, without all the endless floor work.
Each session blends movement expertise, strength and cardio training, postnatal posture work and pelvic health coaching for a true full-body upgrade. The time-smart 35-minute workouts progress week by week so your body keeps adapting and your results keep climbing. Every week, you’ll get a balanced mix of workouts from strength, cardio, core, and mobility.
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 mums who are in the same week and program as you, a supportive community that keeps you inspired. Classes run every Monday.
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.
Weekly Focus
Community
The Pack is your built-in support crew, women moving through prenatal, postnatal, and menopause journeys together. Every program is grounded in proven pre- and postnatal fitness and movement science. Freya is built from 15+ years of experience in women’s wellness, backed by my 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.
Specialist Expertise
Every program is grounded in proven pre- and postnatal fitness and movement science. Freya is built from 15+ years of experience in women’s wellness, backed by my 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
How soon postpartum can I begin a Freya Fit program?
You don’t need to wait for your 6-week check to start. Program 1: Feel and Heal, is safe to begin right away. It helps you gently reconnect with your body, engage your pelvic floor, and ease postpartum tension, all without draining your energy. Once you get medical clearance, you’ll be ready to progress to the next phase.
For A More Individualized Answer - Use Our Pelvic Health Assessment
I had a c-section. Are the programs suitable for me?
Yes, absolutely. Our postnatal fitness programs are designed to support all types of recovery, including after a C-section. You’ll find modifications and guided exercises that help rebuild strength, improve mobility, and promote overall healing, all while being mindful of the unique recovery needs following a C-section.
For A More Individualized Answer - 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
What equipment do I need?
For the best results, our programs use a few key pieces of equipment that help you build real strength and progress faster than bodyweight alone. You’ll need a Pilates ball, a long resistance band, two medium dumbbells, a heavier kettlebell, a door anchor, and a tape measure. A foam roller is optional but helpful. Altogether, the setup is affordable, typically around $60, and makes a big difference in your strength and overall transformation.
To Find The Program Best For You - Use Our Pelvic Health Assessment
NEW TO FREYA FIT
Get Advice Individualized For You
Take Our Personalized Pelvic Health Assessment. Developed to be more than just a generic assessment, with over 2000 individual advice pages designed specifically to your exact answers. This is your blueprint for stronger pelvic health, targeted insights, and a clear plan to move forward with confidence.
Find Your Best Fit