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.
Because Recovery Shouldn't Be Miserable
Postnatal life can be a complete shit show. We tackle the messy, leaky, painful parts with sharp humor that normalizes your experience while rebuilding your strength from the inside out—no matter how long it's been since you gave birth.
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
Because A Program That Doesn't Fit Your Reality Simply Won't Last
Life with little ones means constant juggling, your body goals shouldn't be the first to drop. This program is designed for moms who deserve guilt-free self-prioritization.
How We Make This Possible:
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Workout In 35-Minutes Flat: Compact but powerful routines that deliver maximum results. Press play, finish strong, get on with your day.
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Brain Gains Anywhere, Anytime: High quality, humor infused podcast-format content that turns you into your own expert. Perfect for life’s busy schedule.
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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
Because a Program That Doesn't Fit Your Reality Simply Won't Last
Life with little ones means constant juggling, your body goals shouldn't be the first to drop. This program is designed for moms who deserve guilt-free self-prioritization.
How We Make This Possible:
-
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. 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.
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 entries.
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.
Start My Assessment
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 breathwork 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 core and pelvic floor strength, stability, and function while boosting your overall fitness. Each week blends strength, cardio, core and pelvic floor, 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 CONNECTION
A medium impact workout to connect to your core and pelvic floor while lifting heavier weights
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 center 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 core and pelvic floor 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, and get 10% off when you complete it here
PROGRAM 3
THE RISE
A higher impact, intense workout 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 in 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?
Life with babies and children means constant juggling and your body goals shouldn't be the first to drop. This program is designed for moms who deserve guilt-free self-prioritization, and this is how we do it.
Efficient, Effective 35-Min Workouts
Get stronger in just 35 minutes with full-body workouts that build posture, power, and confidence, no endless floor work required.
Every session is expertly designed to make the most of your limited time and deliver the biggest return on every minute you train. Your weekly routine blends strength, cardio, core, and mobility to keep you balanced, resilient, and consistently improving.
Weekly Live Coached Workouts
Real-time energy, instant feedback and encouragement from a coach and a community that have your back.
Live coached group sessions every Monday with other mums who are in the same week and program as you. You’ll get on-the-spot modifications, personalised coaching, and the motivation you need to stay consistent and safe, alongside a community that genuinely gets it.
A Weekly Roadmap
You’ll know exactly what to do each week, giving you the kind of guidance a personal trainer would provide.
We aim for an 80% completion goal so that everything stays achievable, not overwhelming. And, because your journey is unique, you can repeat a week anytime you want more practice or extra time. It keeps you progressing, while giving you the flexibility you need, when you need it.
Fun Knowledge You Can Use
Women ride plenty of hormonal, physical, and mental ups and downs, but understanding them is the real power.
You’ll get full access to Brain Gains, our podcast-style hub packed with short, practical, and genuinely useful women’s health education. Explore episodes for every phase, prenatal, postnatal, and peri-to-post menopause, because learning shouldn’t have limits when it’s where your real power comes from.
The Fierce Freya Pack
This is our fierce community. Our pack. They are your built-in support crew, women moving through postnatal journeys together.
It’s a place to ask questions, swap real-life tips, celebrate progress, and stay accountable. You’ll feel seen, supported, and inspired by a community that truly understands your season of life and walks beside you every step of the way.
Expertise You Can Trust
Every program is grounded in postnatal fitness and movement science.
Freya is shaped by more than 15 years in women’s wellness, supported by real lived experience. Our founder’s qualifications as a Level 4 Personal Trainer, Pre/Postnatal Specialist, and PN Level 2 Nutritionist bring professional expertise together with real-world coaching. That blend is what gives every session its depth, safety, and results.
BECAUSE WE KNOW YOU HAVE QUESTIONS
The Top FAQs
What Equipment Do I Need?
How Many Weeks Postpartum Can I Start a Freya Program ?
Can I Do a Program Without a Consultation With a Women's Pelvic Health Physical Therapist ?
I Had SPD (Pelvic Girdle Pain) During My Pregnancy. Are the Pelvic Health Programs Suitable for Me ?
I Have a Prolapse. Are the Programs Suitable for Me ?
NEW TO FREYA FIT
Get Advice Individualized for You
In 5 minutes, you'll get a clear snapshot of what's happening in your body right now, plus specific recommendations for your situation. Whether you’re 6 weeks postpartum or 6 years into perimenopause, you’ll walk away with a simple, confident plan for what to do next.
Start My Assessment