postnatal programs
Because you and your core deserve a comeback tour
Rebuild from the inside out, with structure, support and zero judgment. We help you own your comeback.
why pick us
What's the Freya Factor?
Recovery shouldn't be miserable. We meet your changing body with humor, structure and strength-building, and we make ourselves obsolete by teaching you the skills for life.
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.
Because recovery shouldn't be miserable
We address the physical challenges of recovery with humor and real strength-building, not fear and restriction.
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 postnatal programs
Where to start
Our programs are based on your current pelvic health and overall fitness, not a fixed timeline. Find your best fit with our Pelvic Health Assessment.
Feel & Heal
6 weeks · $199
Rebuild the foundations of your pelvic floor, core and functional strength.
Begins with breathwork and gentle pelvic floor activations integrated into foundational strength, then progresses into challenging full-body strength and low-impact cardio, rebuilding core and pelvic floor strength while boosting overall fitness.
ideal for
Women noticing pelvic floor weakness or leakage, or returning to movement after birth at any timeframe.
by the end
Feel stronger and more confident in your core and pelvic floor, move without worry, experience fewer symptoms, and feel ready for the next step.
Core Connection
6 weeks · $199
A medium-impact workout to connect to your core and pelvic floor while lifting heavier weights.
Places pelvic health front and center with dynamic, medium-impact training. Includes a pelvic floor intensive week, repeatable up to three times. Blends strength, cardio, core and mobility sessions.
ideal for
Women with mild or no pelvic symptoms who've rebuilt foundational strength and feel comfortable with structured training.
by the end
Learn to adjust movements while maintaining momentum, developing deeper body awareness and renewed trust in your core and pelvic floor.
The Rise
6 weeks · $199
A higher-impact, intense workout that improves your overall strength, fitness and pelvic floor.
Higher-intensity, high-impact training and athletic conditioning that improves overall strength, fitness and pelvic floor function, with coaching that keeps your pelvic floor responsive and supported.
ideal for
Women ready for high-impact athletic training, with a base of strength and a strong core and pelvic floor connection.
by the end
Feel stronger, more explosive and more capable, in workouts and everyday movement.
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