The full route
Have time and energy? Follow the full weekly plan.
PROSTIR
Workouts that become part of your life.
Each month brings a new four-week home workout plan, support and a clear rhythm that you can adjust to how you feel and the week ahead.
Move according to your energy
Your minimum plan
A difficult week, tiredness or PMS? Choose less and keep going at your pace.
How PROSTIR works
A new focus each month
Every four weeks brings a new plan and combination of workouts. Your progress doesn’t reset each month.
Exercise when it suits you
The core workouts are recorded. Adjust the challenge through weight, pace, variations and volume.
Month after month
Continue for the next four weeks if you wish. Take a break and return when it suits you.
What’s inside PROSTIR
Workouts and calendar
A whole-body plan, recorded workouts, short movement sessions and recovery days.
A welcoming space for questions and support
One ongoing community chat and a separate private content channel for each four-week period. Ask about technique or share how your week is going.
Nutrition and habits
A nutrition guide, a meal builder, a tracker and practical guidance.
We may occasionally meet live if it suits the group and that month’s format. This is an optional extra; recorded workouts are the core of the programme.
A look inside PROSTIR
Previews of the actual materials. Working text is lightly blurred; full pages are available to participants.
Your workouts in PROSTIR
Watch on your phone, tablet, computer or TV and move with me. I explain the technique and guide you by voice from start to finish.
Nutrition to support your day
The guide and meal builder help you put balanced meals together. An optional questionnaire and additional personal guidance are available when needed. A daily personalised menu isn’t included in standard participation.
See a sample questionnaireWhat you’ll need
A mat
Non-slip and comfortable.
Dumbbells
Choose a weight for your experience.
Mini band
For strength exercises.
Pilates ball
Useful for many exercises.
Optional: a chair or another support, a long resistance band and a foam roller for recovery. I can help you choose.
Hi, I’m Tania
I created PROSTIR to give regular movement a place in real life. Here you’ll find a plan, support and room to keep going at your own pace.
My experience and qualifications →How participants feel
Excerpts from real messages. Names and surnames are not shown. English captions are translations.
PROSTIR participant feedback
It feels like meditation: moving slowly and listening to Tania’s calming voice.
PROSTIR participant feedback
Workout #15 is fantastic. This was my first time exercising with these balls.
PROSTIR participant feedback
Thank you for the workout, Tania. I’m enjoying it, and belonging to PROSTIR inspires and motivates me.
PROSTIR participant feedback
It feels good to have a routine. I can already feel strength in my body. All the exercise explanations are clear.
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PROSTIR participant feedback
Movement session #17. Just what I needed after yesterday’s workout.
PROSTIR participant feedback
Thank you for the workout, Tania. Everything is clear to me.
Your questions
What experience do I need?
The plan includes options for different experience and energy levels. If you’re completely new, message me and we’ll choose a comfortable starting point.
Can I join after the month has started?
Yes. Message me before paying; I’ll explain where the group is and we’ll work out the best way for you to join.
What if I want to train for several months?
That’s what PROSTIR is for. If you’d like several months or recurring payments, message me and we’ll discuss an arrangement.
Are there automatic payments?
No. Standard participation does not renew automatically. You decide whether to continue every four weeks.
What nutrition support is included?
A guide, balanced-meal builder and practical recommendations. An optional questionnaire and additional personal guidance when needed.
Can I exercise during pregnancy?
PROSTIR isn’t designed specifically for pregnancy. Message me before joining to discuss the current programme and get individual professional advice.
Can PROSTIR support weight loss?
Exercise is one part of working on your shape and wellbeing. Nutrition, daily activity, sleep, recovery, stress and energy balance also affect weight. We can discuss your goal and nutrition guidance separately.
What happens after payment?
I open access to the private channel manually after confirming payment. If you haven’t received instructions, message me on Telegram or by email.
What happens to the materials after four weeks?
Current-cycle materials and the archive are available only during active PROSTIR participation. Access ends when your paid participation finishes.
What if it doesn’t suit me?
If you have an access problem or the format is different from what you expected, message me and we’ll look into it. Cancellation terms and your statutory rights are explained in the Terms of sale.
PROSTIR · Trial week
Want to get to know the format first? Send me ПРОСТІР on Instagram and I’ll tell you about the trial week and the next start.
Ask about PROSTIR on InstagramThis format is for you
For you if you want regular home workouts, your own pace and support from a coach and a small group.
Which format fits you now?
BODY RESET
A gentle return to movement when you want to feel more comfortable in your body. Explore →
EASY START
Start exercising regularly with a ready-made plan, technique guidance and gradual progress. Explore →
ROUNDED
Focused work on glute strength and shape if you already have workout experience. Explore →
PROSTIR
Regular movement month after month: your whole body, habits, nutrition and support. Explore →
Your rhythm. Your coach’s support. Movement as part of life.
PROSTIR
£19
Recordings · calendar · nutrition · support · Access: 4 weeks
After paying, message me on Telegram or by email with your order email. I’ll confirm payment and open private channel access manually. Materials and the archive are available only during active participation.