Three pillars, one principle: Every measure can be implemented in 15 minutes. No mega-plan that you abandon after four days. Start with what's currently costing you the most.
Three steps, each taking 15 minutes—one for each pillar: body, mind, and finances. Immediately applicable, no prior knowledge or equipment required. The fastest way to find out if this approach is right for you.
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Pelvic floor workbook for women and men aged 40 and over
8 weeks of structured training. 24-page interactive workbook with basic anatomy, activation exercises, a daily anchor system, and a progress tracker. Available immediately as a PDF.
Buy for €19.90Instant download · Secure payment via Digistore24
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The pelvic floor works all day without you noticing. It stabilizes your torso, supports your organs, and influences how confidently you move in your body. Its capacity changes from the age of 40—in both women and men.
The problem isn't a lack of motivation. The problem is that most people don't know what proper activation even feels like. Without this feedback, you'll be training something for eight weeks that you're never actually activating.
This workbook therefore does not begin with exercises, but with perception.
Physical security changes posture, and posture changes how you approach challenging situations. Those who feel stable in their own bodies make decisions less out of avoidance. That's why this pillar at TAMAYLA isn't separate from the others.
24 pages · PDF · Available immediately after payment · German
No. The workbook is specifically aimed at women and men aged 40 and over. The anatomy differs, but the training principle does not—both variations are taken into account.
15 minutes per unit. This isn't a marketing gimmick, but the design principle behind everything you find here.
No. All exercises can be done without equipment.
Available as a PDF download immediately after payment. You will also receive a confirmation email with access details. The transaction is processed via Digistore24.
⚕️ NOTICE: The content of this page is for general information purposes only and does not replace professional medical advice, diagnosis, or treatment. If you have health problems, please consult a doctor or alternative health practitioner.
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