goes away
appears
Nutrition
A daily meal plan — with recipes and a shopping list
Places for personal guidance are limited
Energy Formula
A nutrition and training system for women and men 30+
A meal plan for every day, workouts matched to your body and your limits, and a mentor who answers when the question comes up — not on Monday.
without harsh diets or marathons
Try 7 days free
How it worksNo card. Full access, then you decide.
goes awaybelly · puffiness · constant fatigue
appearsenergy · lightness · a body without setbacks
Platform
Your day is already planned
Nutrition, training and support — together in one personal space.
Your rhythm. Your path. ♡
Training
Workouts for your goals, your time and your limits — with swaps
An AI mentor, around the clock
An AI mentor around the clock: it knows your questionnaire and your plan
Anastasia personally
Anastasia guiding you personally — on its own plan, in real messages
Not a marathon and not a course: a system that lives with you every day and changes as you do.
The cabinet is open
Create an account — we start with the questionnaire.
Try 7 days free
No card. Full access, then you decide.
My goal is to help you:
Restore energy
Get rid of chronic fatigue and feel a surge of vitality.
Remove extra volume
Shape a toned figure and reduce body volume naturally.
Keep your muscles
Maintain and develop muscle mass for strength and endurance.
Make the system part of life
Integrate healthy habits into everyday life, without constant effort.
Who it's for
This system is for you if
You are 30+
Your body stopped responding to diets — weight stalls or jumps
You have belly and puffiness
You feel discomfort and are unhappy with your reflection in the mirror
You have no energy
Fatigue has become the norm, and there is barely any strength left for life
Setbacks after marathons
You have already tried marathons — and kept coming back to the old ways
You want a result that lasts
Not for 2 weeks, but one that stays with you
Try 7 days free
No card. Full access, then you decide.
Your path. Your pace.
Why it happens
After 30 the body works differently
What does not work
What does not work- A calorie deficit no longer works the way it used to
- Training can have the opposite effect
- Hormones block fat burning
What happens in the end
What happens in the end- You try hard, but there is no result
- Or there is, but it disappears quickly
This is not weakness or a lack of willpower. It is physiology that needs to be worked with correctly.
First results
Many people notice within the first week
Strong and in balance
Less puffiness
A noticeable reduction of swelling and lightness in the body.
More energy in the morning
Wake up refreshed and ready for a new day.
Less sugar craving
Take control of your cravings and enjoy healthy eating.
Lightness after meals
Forget the heaviness, enjoy comfort after every meal.
Reduced volume
Your body starts to change, becoming more toned.
The solution
A clear plan. Every day.
The solution: guidance that leads you every day
Results that fit into your life ♡
I packaged my system into a format that works without extra effort on your part
You don't think
What to eat and do today is already decided for you
You simply follow
Step-by-step instructions every day
You get the result
One that stays with you for a long time
The program
What’s inside the program
Eat well. Move with ease. ♡
Nutrition
Personal nutrition recommendations, a system of low-carb and interval nutrition
Training
Training recommendations adapted to your level and goals
Understanding the processes
An explanation of hormones, fat and energy — you know what is happening in your body
Daily guidance
Step-by-step rollout of the system — you understand what to do and why
Most important
This is not a marathon
Where you dropped weight in 2 weeks — and then gained even more. This is a system in which you build a new version of yourself.
You lock in the result
Without the fear of sliding back
You form new habits
Which become part of you
You make it a way of life
Not a temporary diet, but a permanent state
3
Personal guidance
Beside you — not a forum, but two
No group chats of three hundred people. Only those who actually answer you.
By your side at every step ♡
Support within the program
An AI mentor, around the clock
It knows your questionnaire, your plan and your limits. Ask it at one in the morning in front of the fridge — you get an answer, not a lecture.
- Remembers your goal and your injuries
- Explains why your plan says what it says
- Answers in four languages
Personal coaching
Anastasia personally
On the Personal guidance plan — a real conversation in your messenger: your meals reviewed, your workouts reviewed, answers about your own situation.
- Telegram or WhatsApp
- Meals and workouts reviewed personally
- Her hours are finite — places are few
Workouts from the inside
How your programme is built
Three answers and the programme is ready. Not one exercise you must not do.
01
Your goal
Lose weight, tone up, fix your back — you choose, not us for you.
02
Days and time
Two days of twenty minutes is a programme too. The schedule bends to your life.
03
The programme is ready
The selector drops the movements you must not do and swaps in a gentle one.
The programme is ready
Support that is close
Stories
Results
Thousands of people have already changed their lives with my system. Here are just a few stories:
More than fitness
Natalia F., 56
I thought I was already a grandmother and life was over. I suffered from insomnia, had no energy and no taste for life. For the first time in many years I began to see a waist in the mirror and stopped waking up puffy.
Minus 8 cm at the waist in 7 weeks
Weight dropped by only 200–300 g
This means it is fat that leaves (including visceral), while the muscles are preserved. The result: reduced volume, better body quality, the body becomes firmer and more toned.
Natalia K., 52
Before: no energy, joint pain, stiffness
After: high energy, activity, flexibility, the pain is gone, training is a pleasure
The body fully recovered and became functional, bringing back the joy of movement and life.
Alexey Ch., 43
Puffiness, shortness of breath, wild appetite
Start: 140 kg
Minus 30+ kg in 9 months
Muscle mass preserved, regular training
Even despite an injury (a ruptured Achilles and 2 months in a wheelchair), the result was achieved through the nutrition system, the right regimen and consistency of action.
These are not random results.
This is a system that works if you implement it
Try it for yourself
At the pace of real life
My story
Why I created «The energy formula»
Because I went through it myself:
01
Restrictions in nutrition and training
02
Constant setbacks and disappointments
03
A long search for a system that really works
And I understood the main thing: after 30 the body starts to work differently, requiring a new, deeper and more mindful approach to nutrition and activity.
Plans
Your plan. Your pace.
Start by taking care of yourself.
A clear next step. What to eat and how to train — it is all in your plan. Try 7 days free and see how it fits your life.
Try it
Try your personal plan
€0 / 7 days
Less wondering where to start. More clarity for today.
NutritionMeals with recipes and portions for your goal
TrainingWorkouts for your level and equipment
Weekly progressYour first weekly review: progress and next steps
No card or automatic charge
Get my planFind your rhythm
30 days at your pace
€39 / 30 days · one payment
Open your plan and get going. No need to decide what to eat and how to train from scratch every day.
NutritionReady-to-use menus and meal swaps
TrainingA workout plan with completion tracking
Weekly progressMeasurements and weekly reviews to see your progress
30 paid days with no automatic renewal
Start with a free weekKeep going
Keep going for yourself
€24.90 / month
After your first 30 paid days. Keep your rhythm and continue with your programme.
NutritionNutrition and workouts in one place
Weekly progressA weekly review and focus for the week ahead
Your progressYour history makes changes easier to see
Cancel future renewals at any time
Start with a free week7 days free → 30 days for €39 with no automatic renewal → continue for €24.90 per month. The subscription is available after your first paid period and requires your consent. Cancellation stops the next charge; access lasts until the end of the paid period.
Personal coaching is still available
Discuss personal coachingAnastasia, personally
Nutrition and training guidance tailored to your situation. Personal messages on Telegram or WhatsApp.
Step by step
From getting acquainted to your own pace
1
Register and get started
Create an account, verify your email and complete the questionnaire.
2
Your first week
7 days of nutrition and training access — no card needed.
3
Your daily plan
Meals, workouts and progress updates in your dashboard.
4
Continue by choice
30 days for €39. The club is separate and never activated automatically.
From the first step to a lasting result — the system leads you at every stage, without unnecessary questions and doubts.
Questions
Have questions?
Briefly, about what people ask most.
Anastasia Zhukova
Do I need a card to try it?
No. You get 7 days of full access without a card. You choose whether to continue with 30 days for €39.
How do I cancel?
The 30-day program is a separate purchase. The €24.90 monthly club is optional. Cancel in your dashboard; access remains until the paid period ends.
Which languages does it work in?
Russian, English, Spanish and German. The language switches in your cabinet, and the recipes, exercises and in-workout prompts switch with it.
What if I must not squat, or my back hurts?
You mark your limits in the questionnaire and the selector simply never puts those movements in your programme — a gentle version of the same pattern takes their place. That is a rule of the system, not a preference.
Who is this for?
For people past thirty whose bodies stopped answering the usual methods. Workouts are built from your experience — “never trained” is a valid answer too.
How does personal coaching differ from the program?
The program includes a mentor who knows your questionnaire. Personal coaching also includes direct messages with Anastasia. Her time is limited, so places are limited.
What happens after 7 days?
You decide whether to continue. The next 30 days cost €39. The club is not activated automatically.
Start now
Your new lifestyle starts here
Or finally build a system that stays with you.
Start by caring for yourself
Less belly and puffiness without setbacks after 30 — it is not a promise, it is a system.
You can keep starting over.
Get access to «The energy formula»
Try 7 days free
No card. Full access, then you decide.
Questions: stasya.spain@gmail.com
Ready to start?
Seven days of full access — no card and no obligation. You decide whether to continue.
Learn moreYour first week · €0Get my plan