Freya Fit

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

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.

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Lift & Grow

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.

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Deliver Strong

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.

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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.

because we know you have questions

The top FAQs