How Do I Know Which Program 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 more individualized guidance - Use Our Pelvic Health Assessment
I Haven’t Had Children, But Have Pelvic Floor Issues. Are These Programs For Me?
Yes, absolutely. Our programs are designed for anyone experiencing pelvic floor issues, whether you’ve had children or not. Pelvic health can be affected by many factors, including menopause, hormonal changes, core weakness, pelvic pain, incontinence, and certain grades of prolapse. Our approach supports these concerns with targeted exercises, thoughtful progressions, and modifications to meet you exactly where you are. Everyone deserves strong, functional pelvic health.
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?
Yes, absolutely. Even if you’re already active, our programs are designed to help you specifically target and rebuild pelvic floor strength. You’ll learn how to properly activate and coordinate your pelvic floor and core, which can enhance your performance and stability in other workouts. You can continue your regular training alongside a Freya program, or you can focus solely on Freya to maximise results, the best choice depends on your goals and current pelvic health needs. Our Pelvic Health Assessment will give you personalised guidance based on your symptoms, fitness level, and goals.
For A More Individualized Answer -Use Our Pelvic Health Assessment
I'm In Perimenopause But Haven't Had My Last Period Yet. Is The Pause Program Right For Me?
Yes, absolutely. The Pause program is designed for women in perimenopause, menopause, and post-menopause. You don't need to wait until your periods completely stop. In fact, starting during perimenopause can help you build strength and address pelvic floor changes before symptoms become more pronounced. If you're experiencing irregular periods, hormonal shifts, changes in your pelvic floor function, or any menopausal symptoms, Pause is designed for you. Our Pelvic Health Assessment will confirm this is your best fit and guide you to the right starting phase.
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 Have A Hypertonic Pelvic Floor. Are The Programs Suitable For Me?
If you have hypertonic (over tight) pelvic floor, our program will not be the right fit at this stage. Tightness in the pelvic floor requires a specialized approach to reduce tension and restore balance. We strongly recommend working with a pelvic health physiotherapist who can create a personalized plan for you. Once you've made progress and feel comfortable, you're welcome to return to our program. We'll be here to support you with a safe and effective postpartum fitness journey.
For A More Individualized Answer -Use Our Pelvic Health Assessment
Can The Pause Program Help With Menopause Symptoms Like Hot Flashes?
Yes! While every woman experiences menopause differently, many women report improvements in symptoms like hot flashes when they exercise regularly and support their pelvic health, strength, and nervous system regulation. Our Pause Program focuses on mobility, strength training, breathwork, and recovery, all of which can positively influence hormonal balance, stress levels, sleep quality, and overall wellbeing. Although no program can guarantee a reduction in hot flashes, the way our workouts are structured can help you feel more grounded, resilient, and equipped to manage symptoms. Many women find that consistent movement, strength work, and targeted pelvic health training improve energy, mood, temperature regulation, and daily comfort.
For guidance tailored to your needs -Use Our Pelvic Health Assessment
Can I Do This Program Instead Of Pelvic Floor Physical Therapy? Or Should I Do Both?
Our programs work beautifully alongside pelvic floor physical therapy, not as a replacement. Think of a pelvic health PT as your high-precision GPS, they give you a detailed assessment and personalized diagnosis that becomes your roadmap. Our program then gives you the structured training, progressive workouts, and ongoing support to execute that plan. Many women see a PT for initial assessment and periodic check-ins while using our program for their daily training. If you can't access PT due to cost or availability, our programs can still help you make significant progress, especially if you have mild to moderate symptoms.
For guidance on your situation -Use Our Pelvic Health Assessment
Can Exercise Help With Menopause Weight Gain, Especially Around My Middle?
Yes! Exercise can play a powerful role in managing menopause-related weight changes, particularly around the midsection. Hormonal shifts during peri-menopause and menopause naturally affect metabolism, fat distribution, and muscle mass, which is why many women notice increased abdominal weight even if nothing in their lifestyle has changed. Strength training, pelvic health-focused core work, and nervous system regulation, all key elements in our Pause Program, help rebuild lean muscle, improve insulin sensitivity, support hormone regulation, and boost overall metabolic health. This combination not only supports a healthier body composition but also helps you feel stronger, more stable, and more confident. While no single program can promise weight loss, the right movement approach can help your body respond better, manage stress, and feel more balanced during this transition.
For guidance tailored to your unique needs -Use Our Pelvic Health Assessment
Can I Do Other Fitness Programs Or Classes Whilst Doing A Freya Program?
You can continue other fitness programs or classes alongside a Freya program, but it depends on your goals and your current pelvic health needs. Most general workouts don’t target the pelvic floor in the same way ours do, so you can either blend the program with your existing routine and apply what you learn, or focus solely on Freya to maximise results and recovery. The best approach is completely individual. Our Pelvic Health Assessment will give you personalised guidance based on your current symptoms, fitness level, goals.
For A More Individualized Answer -Use Our Pelvic Health Assessment
I Have Diastasis Recti (Ab Separation). Will the Programs Help Close This?
Yes! Our programs are designed to support healing and improve abdominal function, but it’s important to understand that ‘closing’ diastasis doesn’t look the same for everyone. What matters most isn’t the exact width, but how much tension is in the linea alba (the connective tissue between your two abdominal walls). Along with how well your core and pelvic floor work together. Our training focuses on breathing mechanics, deep core activation, posture, and progressive strength, all of which can improve tension across the abdominal wall, reduce symptoms, and support better function. Many women notice improved core strength, flatter abdominal appearance, and reduced doming or coning as they progress through the program.
For personalized guidance on where to start -Use Our Pelvic Health Assessment
I Leak When I Sneeze, Jump, Or Run. Will Exercise Fix This?
Yes, strengthening your pelvic floor can significantly reduce or eliminate stress incontinence in most cases. Leaking happens when your pelvic floor can't manage the pressure from these activities. Our programs teach you how to properly activate your pelvic floor, coordinate it with your breath and movement, and build the strength and endurance needed to handle impact. Most women see improvement within 4-8 weeks of consistent training. If you've been leaking for a long time or it's severe, we also recommend seeing a pelvic health physiotherapist alongside our program.
For your specific situation -Use Our Pelvic Health Assessment
I Haven't Exercised For A Long Time, Are The Programs Suitable For Me?
Yes, definitely. Our programs are progressive and ideal if you’re returning to movement after a long break. They focus on building strength, stability, and confidence at your own pace, no prior fitness experience required. Each program offers something slightly different, so we recommend taking our Pelvic Health Assessment for a more personalised starting point.
For A More Individualized Answer -Use Our Pelvic Health Assessment
I Haven't Done Strength Training Before, Are The Programs Suitable For Me?
Yes, definitely. Our programs are progressive and ideal if you haven't trained strength training before. They focus on building strength, stability, and confidence at your own pace, no prior strength experience required. Each program offers something slightly different, so we recommend taking our Pelvic Health Assessment for a more personalised starting point.
For A More Individualized Answer -Use Our Pelvic Health Assessment
