prenatal programs
When your body doesn't feel like your own
The one thing you can do is own your strength and fitness. We don't slow. We strengthen.
why pick us
What's the Freya Factor?
Pregnancy, work, relationships and childcare push your health to the bottom of the list. These programs are built for women who deserve guilt-free self-prioritization, and maintaining fitness during pregnancy supports both labor and postnatal recovery.
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 the journey is unpredictable
Pregnancy is unpredictable. We provide structured, adaptive support to help you show up for yourself during the uncertain times.
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 prenatal programs
Where to start
Personalized to your body's needs right now, not by trimester. Find your best fit with our Pelvic Health Assessment.
The Build
12 weeks · $199
Support your core through pregnancy and reduce symptoms of pelvic floor weakness.
Begins with core and pelvic floor activation, progressing to basic strength, then full-body strength and cardio. Weekly sessions blend strength, cardio, core and mobility to reduce symptoms, build pelvic floor awareness and support postpartum recovery.
ideal for
Anyone experiencing pelvic floor weakness or symptoms like leakage at any training level, or returning to exercise during pregnancy without pelvic floor issues.
by the end
By the end you'll feel stronger and more connected in your core and pelvic floor, experience fewer symptoms, and feel more in control of your body.
Lift & Grow
12 weeks · $199
Maintain connection to your core and pelvic floor while gaining strength.
Train smarter, not harder. Sessions maintain your core and pelvic floor connection while preserving muscle tone, strength, posture and cardio fitness. Starts at a quicker pace than The Build and includes a flexible pelvic floor intensive week (repeatable up to 3 times).
ideal for
Women with mild to no pelvic floor symptoms, confident with strength training, who want to stay fit while training safely through pregnancy.
by the end
Learn to adjust movements without losing progress, maintaining muscle, cardio fitness and full-body strength safely, and build confidence in your body's capabilities.
Deliver Strong
12 weeks · $199
Feel physically prepared and mentally calm as you approach delivery.
Created specifically for the third trimester. Low-impact strength and cardio maintain activity within your capacity while supporting pelvic floor engagement, core stability and postural changes. Includes 2-3 minute mobility and stretch drills that teach breathing through discomfort.
ideal for
Any woman in the third trimester without major pelvic floor symptoms who wants to move safely within her natural range, whether staying active or just starting.
by the end
By the end you'll feel physically prepared, mentally grounded, and more confident in your body's ability to handle labor.
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