WHEN YOUR BODY DOESN’T FEEL LIKE YOUR OWN
The One Thing You Can Do Is Own Your Strength and Fitness
Start My AssessmentWHY PICK US FOR YOUR PRENATAL 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 the Journey Is Unpredictable
Pregnancy is full of surprises, some amazing, some not so much. While you can't control morning sickness or energy crashes, you can control how you show up for yourself. We give you structured support that adapts to your unpredictable journey, keeping you strong when everything else feels uncertain.
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
Pregnancy's physical and hormonal changes, combined with work, relationships, and caring for little ones, often pushes your health to the bottom of your priority list. These programs are designed for women who deserve guilt-free self-prioritization. Maintaining fitness during pregnancy supports both labor and postnatal recovery.
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 to be.
How Our Programs Fit You
Because a Program That Doesn't Fit Your Reality Simply Won't Last
Pregnancy's physical and hormonal changes, combined with work, relationships, and caring for little ones, often pushes your health to the bottom of your priority list. These programs are designed for women who deserve guilt-free self-prioritization. Maintaining fitness during pregnancy supports both labor and postnatal recovery.
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 to be.
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
THE BUILD
Support your core through pregnancy and reducing symptoms of pelvic floor weakness.
Improve pelvic floor strength, reduce symptoms, and feel more assured in your changing body.
Personalized to your body needs right now, not by trimester. If you are experiencing pelvic floor symptoms, this is the program for you.
You’ll begin by learning how to activate your core and pelvic floor, then gradually integrate this into basic strength exercises. As the weeks progress, your training builds into full-body strength and cardio sessions, creating a solid core and pelvic floor foundation while improving your overall strength, control, and confidence. Weekly sessions blend strength, cardio, core, and mobility to keep you progressing, helping you move comfortably throughout pregnancy, reduce symptoms, and build pelvic floor awareness that supports a smoother, stronger postpartum recovery.
This is an ideal starting point if you’re experiencing pelvic floor weakness or symptoms like leakage, regardless of your current training level, or if you’re returning to exercise during pregnancy without any pelvic floor issues. The program helps you strengthen your pelvic floor while improving your overall muscular and postural strength, so you can feel assured in what your body is capable of during pregnancy.
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. You’ll have rebuilt the strength, awareness, and coordination needed to support your growing bump and prepare for a smoother postpartum recovery.
Our focus is simple: build a resilient body from the inside out, supporting your pelvic floor, strengthening your core, and helping you feel confident and capable throughout pregnancy and beyond..
- Length: 12 Weeks
- Cost: $199
Unsure?
Take our Pelvic Health Assessment to get personalized advice to your best program fit.
PROGRAM 2
LIFT & GROW
Maintain connection to your core and pelvic floor while gaining strength.
Elevate your training with a program that strengthens your body, protects your pelvic floor, and adapts with every stage of your journey.
Personalized to your body needs right now, not by trimester. Ideal for those with some strength training and no pelvic floor symptoms.
You’ll train smarter, not harder. Every session keeps you connected to your core and pelvic floor while helping you maintain muscle tone, strength, posture, and cardiovascular fitness. This program begins at a quicker pace than Program 1 and includes a flexible pelvic floor intensive week you can repeat up to three times whenever you want a targeted reset. Each week delivers a balanced blend of strength, cardio, core, and mobility to keep you progressing and feeling strong.
Perfect for women with mild to no pelvic floor symptoms, those already confident with strength training, and anyone wanting to stay fit and toned while training safely through pregnancy. If your goal is to maintain your physique, support your strength, and keep your body resilient as it changes, this program gives you the structure and guidance you need.
As your body evolves, your training evolves with it. You’ll learn how to adjust movements without losing progress, helping you maintain muscle, cardio fitness, and full-body strength safely throughout pregnancy. You’ll build deeper core and pelvic floor awareness and develop lasting confidence in your body’s capabilities.
Our focus: maintaining core and pelvic floor health while supporting your strength, fitness, and physique goals through every stage of pregnancy.
- Length: 12 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
DELIVER STRONG
Feel physically prepared and mentally calm as you approach delivery.
Maintain Strength, Support Your Pelvic Floor & Prepare for Delivery
A program created specifically for the third trimester, no matter your fitness level or where you're starting from.
Training in late pregnancy requires a different approach as your body prepares for labor. This program helps you stay strong, ease discomfort, and move with more freedom, all while preparing both your body and mind for the intensity of birth. Every session is intentionally designed to support your changing body and build confidence as delivery approaches.
It’s ideal for any woman in her third trimester without major pelvic floor symptoms who wants to move safely within her natural range, maintain strength, and keep her core engaged. Whether you’ve stayed active or you’re just starting now, each workout is accessible, supportive, and designed to meet you where you are each day.
By the end, you’ll feel physically prepared, mentally grounded, and more confident in your body’s ability to handle labor. Short 2–3 minute mobility and stretch drills teach you how to breathe through discomfort, a powerful skill you’ll rely on during contractions. Low-impact strength and cardio sessions help you stay active within your capacity while supporting pelvic floor engagement, core stability, and natural postural changes.
Our focus: giving you the strength, skills, and self-belief to enter labor feeling strong, capable, and deeply connected to your body.
- Length: 12 Weeks
- Cost: $199
Unsure?
Take our Pelvic Health Assessment to get personalized advice to your best program fit.
What YOU GET IN EACH PROGRAM
What’s Each Program Packing?
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-to-be 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.
Community
The Pack is your built-in support crew, women moving through prenatal, postnatal and menopause 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.
Specialist Expertise
Every program is grounded in prenatal, postnatal, and menopausal fitness and movement science.
Freya is built from 15+ years of experience in women’s wellness, backed by our founders credentials as a Level 4 Personal Trainer, Pre/Postnatal Specialist, and PN Level 2 Nutritionist. It’s the blend of expertise and real-world coaching that brings depth, safety, and results to every session.
BECAUSE WE KNOW YOU HAVE QUESTIONS
The Top FAQs
What Equipment Do I Need?
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. The total cost should be around $60.
How Do I Know Which Level to Start?
We've created a thorough assessment to help you confidently choose your starting point. If you're still unsure after completing it, our customer support team is here to help.
For A More Individualized Answer - Use Our Pelvic Health Assessment
Can I Start Before My Doctor Clears Me to Exercise?
I Have a Complication in My Pregnancy. Can I Do a Program ?
Can I Do a Program Without Seeing a Physical Therapist?
It’s highly advisable to see a postnatal physio or women’s health physiotherapist before starting the program. This helps you understand your baseline and identify any pelvic health considerations to factor into your workouts. While it’s not mandatory, it’s incredibly beneficial. Think of your pelvic health specialist as your high-precision GPS, they give you a clear diagnosis that becomes your roadmap, saving you time, reducing stress, and building confidence in how you move.
For A More Individualized Answer - Use Our Pelvic Health Assessment
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.
