Build. Grow. Deliver strong. We don't slow. We strengthen.
Most prenatal programs train you by trimester. We train you by what your body needs right now - and what training it's used to. You deserve a program built on needs, not opinions. Our in-depth assessment gets the read, then we build you up from there.
What's the Freya Factor?
Not another program. A specialist in your corner.
Expert-led, not influencer-led
Level 4 PT, Pre/Postnatal Specialist and nutritionist - 15+ years coaching women through pregnancy. Every session is built by someone who's coached a thousand bumps, not a ring light with a theory.
Pelvic floor first. Not pelvic floor only.
Your floor leads every session - trained through pregnancy, not discovered after it. The same 35 minutes keeps the strength, posture and fitness that carry you to birth and beyond.
Know-how that outlasts the session
Funny, no-fluff podcasts on pelvic floor, birth prep and hormones - so you know the why behind every exercise, walk into birth informed, and have answers ready for everyone with an opinion.
Never training alone
Live weekly workouts coached by a pre/postnatal specialist - expert eyes on a changing body, in a room of women at your exact week. Nobody frowning at your kettlebell, everybody in the same season.
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
The Build and Lift & Grow are starting points - the assessment reads your pelvic floor, symptoms and training experience, then places you. Deliver Strong is different - built specifically for the third trimester, whenever you arrive.
Level 1The Build
Support your core through pregnancy and reduce symptoms of pelvic floor weakness.
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.
Level 2Lift & Grow
Maintain connection to your core and pelvic floor while gaining strength.
Ideal for
Women with mild to no pelvic floor symptoms, confident with strength training, who want to stay fit while training safely through pregnancy.
Level 3Deliver Strong
Feel physically prepared and mentally calm as you approach delivery.
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.
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