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 POSTNATAL 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.
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 POSTNATAL 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.
For our programs, you’ll need a few simple pieces of equipment: a Pilates ball, a long resistance band, two medium dumbbells, and a heavier kettlebell. These key items help you build real strength and progress more effectively than with bodyweight alone.
Find Your Best Fit
PROGRAM 1
FEEL & HEAL
Rebuild the foundations of your pelvic floor, core and functional strength.
Rebuild strength, restore confidence, and reconnect with your core and pelvic floor.
This program is not just for women who’ve recently given birth, it’s designed around your current pelvic health and fitness, no matter how long it’s been.
You’ll begin with breath work and gentle pelvic floor activations integrated into foundational strength exercises to create a strong, reliable base. As the weeks progress, your training builds into more challenging full-body strength and low-impact cardio sessions, helping you rebuild pelvic floor and core strength, stability, and function while boosting your overall fitness. Each week blends strength, cardio, pelvic floor and core, and mobility to keep you progressing, whether you’re returning to exercise or already active but needing better pelvic floor support, so you can move with comfort, confidence, and the reassurance that your body is ready for more.
This is an ideal starting point if you’ve noticed pelvic floor weakness or leakage, or you’re returning to movement after birth, no matter how long ago. The program helps you reconnect with your pelvic floor and rebuild functional strength through everyday movement patterns, whatever your current fitness level.
By the end, you’ll feel stronger and more confident in your core and pelvic floor, move without worry, experience fewer symptoms, and feel fully prepared, and excited, to take the next step in your training.
Our focus is simple: rebuild your strength from the inside out, helping you move with confidence again. We’re here to guide your pelvic floor, core, and whole body back to a place of strength, stability, and trust, so you can return to the training you love feeling capable, confident, and fully supported.
- Length: 6 Weeks
- Cost: $199
Unsure?
Take our Pelvic Health Assessment to get personalized advice to your best program fit.
PROGRAM 2
CORE COMEBACK
A medium impact program to connect your pelvic floor and core while lifting heavier.
Elevate your training with a program that strengthens your body, protects your pelvic floor, and adapts with every stage of your postnatal journey.
This program places pelvic health front and centre as you progress into more dynamic, challenging medium-impact training designed for life after birth.
You’ll train with purpose, working efficiently, not excessively, while staying deeply connected to your core and pelvic floor. Throughout the program, you’ll continue rebuilding strength, supporting posture, and improving cardiovascular fitness. This phase moves at a quicker pace than Program 1 and includes a Pelvic Floor Intensive Week you can repeat up to three times whenever you want a focused reset. Each week blends strength, cardio, core, and mobility sessions to help you progress with confidence and clarity.
It’s ideal for women with mild or no pelvic floor symptoms who have already rebuilt foundational strength and feel comfortable with structured training. If you want to regain fitness, rebuild muscle tone, and feel confident in a postnatal body that’s still adapting, you’ll find steady guidance and support here.
As your body continues to heal and change, your training will evolve with it. You’ll learn how to adjust movements without losing momentum, helping you maintain and rebuild strength and cardio fitness safely after birth. You’ll develop deeper body awareness and renewed trust in your core and pelvic floor.
Our focus is simple: protect and support your pelvic floor and core while helping you safely return to higher-level fitness with confidence.
- Length: 6 Weeks
- Cost: $199
Unsure?
Take our Pelvic Health Assessment to get personalized advice to your best program fit.
PROGRAM 3
THE RISE
A higher impact, intense program that improves your overall strength, fitness and pelvic floor.
Step into powerful, high-impact training designed to elevate your athleticism while keeping pelvic health at the centre of every movement.
This program is designed for women who have mastered medium-impact training and are ready to turn that strength and pelvic health foundation into explosive, full-body performance.
You’ll progress confidently into higher-intensity strength training, low- to high-impact drills, and athletic conditioning. Each session helps you build power safely, supported by guidance that keeps your pelvic floor engaged and responsive. You’ll work through dynamic plyometrics, functional strength patterns, and energising cardio intervals designed to challenge your fitness without sacrificing form or pressure management.
This program is ideal for women who have rebuilt foundational strength, feel 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, and build resilience through the pelvic floor, hips, and core. 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.
WE KNOW YOU HAVE QUESTIONS
The Top FAQ’s
What Equipment Do I Need?
For our programs, you’ll need a few simple pieces of equipment: a Pilates ball, a long resistance band, two medium dumbbells, and a heavier kettlebell. These key items help you build real strength and progress more effectively than with bodyweight alone. The Total Cost Will Be Around $60.
To See Our Equipment Links - Click Here
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 A More Individualized Answer - Use Our Pelvic Health Assessment
How Many Weeks Postpartum Can I Start A Freya Program?
Around 6 weeks postpartum, you’ll usually have a check-up with your GP or medical professional. They’ll let you know if it’s safe to resume gentle exercise. Once you have this sign-off, you can begin a Freya program. We also highly recommend seeing a women’s health physiotherapist before starting any postpartum exercise. This helps you understand your baseline and identify any pelvic health considerations that may affect your training. While not strictly required, it’s incredibly valuable, your physio acts like a high-precision GPS, giving you a clear diagnosis and a personalized roadmap that saves time, reduces stress, and builds confidence as you return to movement.
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 program is designed to accommodate various recovery experiences, including those after a C-section. We offer modifications and exercises that focus on rebuilding strength, improving mobility, and promoting overall healing while being mindful of the unique recovery process after a C-section.
For A More Individualized Answer - Use Our Pelvic Health Assessment
I Had My Baby A While Ago, Which Program Would Be Best For Me?
Pelvic floor recovery is highly individual, no matter how long it’s been since birth. The best starting point depends on your current strength, symptoms, and goals. We recommend taking our Pelvic Health Assessment, it will guide you to the program and phase that’s most appropriate for where you are right now.
For A More Individualized Answer - 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