Cleared at six weeks. Still dodging the bouncy castle?
We built what's supposed to come after the six-week check: assess first, match you to the right program, start where results come fastest. Most postnatal programs treat every body the same. Yours isn't.
What's the Freya Factor?
Not another program. A specialist in your corner.
Expert-led, not influencer-led
This isn't a clip from someone with a ring light and a theory. Level 4 PT, Pre/Postnatal Specialist and nutritionist - 15+ years in women's health, 10 of them running postnatal programs in the UK. No filler, no fluff, no half-measures.
A plan matched to you
You're not "every postnatal woman," so you won't get a copy-paste plan. Your assessment matches you to the right program for your body and your level - six weeks postpartum or six years.
Built for your real life
35-minute, press-play workouts that fit around the kids, the job, and the days you've got nothing left. Progress that survives real life.
Built to set you free, not keep you subscribed
More than the how: the knowledge you need, on the go, through the exclusive program podcasts. The real deal on women's health, mixed with my own hilarious blunders.
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 1Feel & Heal
Rebuild the foundations: pelvic floor, core, strength.
Ideal for
Women noticing pelvic floor weakness or leakage, or returning to movement after birth at any timeframe.
Level 2Core Connection
Medium-impact training that keeps your pelvic floor front and center while you lift heavier.
Ideal for
Women with mild or no pelvic symptoms who've rebuilt foundational strength and feel comfortable with structured training.
Level 3The Rise
Higher-impact athletic training for serious strength and fitness, with coaching that keeps your pelvic floor responsive through every jump, lift and sprint.
Ideal for
Women ready for high-impact athletic training, with a base of strength and a strong core and pelvic floor connection.
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