the september pack
Strong from the floor up.
Six weeks, starting Monday 28 September. We all start week one on the same Monday, with the same goal: better pelvic health and core, while building fitness and strength.
$129
was $199. You save $70, and it works out at $21.50 a week.
the offer
Six weeks, together
We all start week one on Monday 28 September, with the same goal: better pelvic health and core, while building fitness and strength. Two program levels, and the assessment puts you in the right one for your body.
- Six weeks of programming, matched to you by the assessment
- A live workout to open the group on the 28th
- A live session in the first week of every month after that
- 35-minute workouts, at home, with a small amount of kit
- Brain Gains podcasts alongside the program
- A year's access — repeat any week whenever you need one
where you are at right now
You already know this feeling
- You sneeze and you pee a little.
- Laugh and you cross your legs.
- Lift weights and you leak, or need a bathroom break before you lift.
- Stand next to the trampoline rather than getting on it.
- Watch your lower abdominals dome out more.
- Feel heavy in your pelvic area when you do anything.
Just one of these will change what you say yes to, and make your body feel unrecognizable.
why it happened
Perimenopause and menopause rarely start this on their own. Mostly they expose what your body has been quietly covering for. As estrogen decreases, tissue strength changes, and your pelvic floor and core feel it first — the things that were just about holding stop just about holding.
What you need is the thing nobody offered you
Back when you had your children, nobody was saying the words pelvic floor out loud. Abdominal separation was a mom tum that you were just expected to shift, and women's health physios weren't really a thing. So there was nobody to ask, and frankly nobody expected you to ask. You got a six-week check, and off you went. Step class, light weights, and left to just get on with it. So you've arrived here with a floor and core that were never taught their job, right as your hormones stop covering for them.
the problem is what's on offer
The problem is what's on offer
01
Pelvic floor work is mat-based, gentle, and will never get you back to lifting anything.
02
Strength or general fitness will happily load you up and never once ask what your floor is doing underneath it.
So you shrink your training to stay safe, take planned toilet breaks, or you push on and hope. Most women pick one and live with it quietly.
there is a third option
There is a third option
Your pelvic floor, your strength and your fitness level, trained at the same time, because these are not separate systems. Pelvic floor and core strength have to be paired with strength and cardio training. That is what the Freya programs do.
your core unit
- Diaphragm
- Deep abdominals
- Back stabilizers
- Pelvic floor
Your core unit stays front and center in every session. Everything else is built on top of it and around it: full-body movement, weights, medium and higher impact, progressing week by week, once what's underneath can hold the pressure.
You're not choosing between staying safe and getting strong.
You're getting strong in the order your body can take it.
No shrinking, no hoping.
here's why you need this
What the six weeks actually do
01
A core and pelvic floor foundation that holds
We build the core and pelvic floor first, because everything you want after this sits on top of it. Get this right and there's no ceiling on what you train later. Find it, fire it, load it. So you get strong without paying for it later.
02
Muscle and bone density, while you fix your core and pelvic floor
You don't have to choose between fixing your core and pelvic floor and building muscle and bone. You do both, in the same session. Real weight, real progression, with pressure management trained inside every rep.
03
Less body fat, a tighter middle
Strength and intensity build week on week, and as the work goes up, so does your metabolism. Every session challenges your core while it's training everything else, so you're getting a full body effect out of the same 35 minutes. That core work is what changes the shape of your middle, which the scale won't show you.
04
Working with your body, not against it
Peri and post menopause change how your body handles fuel, load and recovery. Training is one of the few things you get to control, and it's the one that shifts all three. Thirty-five minute workouts, programmed specifically to get the best out of your body during this phase of your life. Stop feeling like you're fighting it and start training it specifically.
05
Energy and confidence
You'll feel the energy in the rest of your day, not just the session. The confidence is the bigger one: getting back on the trampoline, back to the class you quietly stopped, and no longer scanning a room for where the loo is.
06
Brain power
Brain Gains runs alongside every program. Podcasts you can listen to with your hands full, so you understand what's happening in your body instead of guessing. Women who know why they're doing something train better and stop second-guessing everything.
proof
In their words
“I wanted to fix my pelvic floor and core, and build real tone and strength. But everywhere I looked it was floor-based work or walking groups. Freya handed me a kettlebell — and all the foundations to fix my pelvic floor and core in one.”
“Years of leaking a little when I sneezed, jumped or lifted. Nobody ever told me about the pelvic floor — I just thought it was the cost of having kids. Then I did the assessment and felt positive for the first time in years: this was fixable, and I wasn't as bad as I'd convinced myself I was.”
“I used to plan bathroom breaks around specific exercises — if I didn't, I'd pee myself. Now I don't have to, and it's so freeing. I don't know why I waited so long to do something about it.”
nothing is sold before the assessment
It starts with the assessment
Two women the same age, in the same phase, can need completely different starting points. Handing them both the same six weeks is how the rest of this industry works, and it's why it doesn't work. If a program suits you, I'll tell you which one. If it doesn't suit you yet, I'll tell you exactly what to do instead, and I won't sell you anything.
before you talk yourself out of it
The honest answers
join the pack
$129, and we start Monday 28 September
Leave your name and email and I'll send your code and the link to the assessment. The assessment is what decides which program fits you — nothing is sold to you before that.
Strong from the floor up.