Integrated Fitness, Nutrition & Wellness Coaching for Busy Professionals
Build and retain a strong, aesthetic body. Sustainably.
Science-backed approach integrating training, nutrition, recovery and mental-wellbeing into real life.
Most people don’t lack discipline.
They lack a structured fitness system.
Most high performers don’t struggle because they don’t work hard . They struggle because training, nutrition and recovery feel fragmented.
The result?
Progress that stalls. Energy that fluctuates. And results that never fully stick.
Training by itself isn't enough
Strength training drives change.
But lasting progress depends on what surrounds it.
Nutrition determines performance and recovery.
Recovery determines adaptation.
Mental and emotional wellbeing determine consistency.
Without alignment between training, nutrition and recovery, results become unpredictable.
That’s why integrated fitness coaching isn’t about adding more —it’s about building one structured system that works together.
Client Transformations
Program: Hypertrophy (Muscle Growth) [12 months]
Results: +8 kg lean muscle mass, currently at 12% body fat
Program: Hypertrophy (Muscle Growth) [4 months]
Results: +4 kg lean muscle mass, currently at 12% body fat
BEFORE AFTER
BEFORE AFTER
BEFORE AFTER
BEFORE AFTER
1:1 Integrated Fitness Coaching —
How We Work Together
Structured Strength Training
Progressive strength and hypertrophy cycles tailored to your schedule, goals and recovery capacity.
Personalised nutrition strategies designed to support performance, body composition and sustainable progress.
Sleep optimisation, stress regulation and structured lifestyle systems that protect your energy and long-term results.
Intelligent Nutrition Coaching
Recovery, Regulation & Lifestyle Integration
Delivered online and in Amsterdam, this coaching integrates structured strength training, intelligent nutrition strategy and long-term wellness systems into one aligned framework.
About Thomas Mann — NASM-Certified Fitness & Nutrition Coach
Hi, I’m Thomas Mann. Or just Thomy.
German-born and based in Amsterdam, I’m a NASM-certified Personal Trainer, Nutrition and soon Wellness Coach, working with busy professionals both online and in person.
I help high-performing professionals build strength and a physique they’re proud of — while protecting their energy, clarity and long-term wellbeing.
The structured approach and nutrition guidance made all the difference. I always felt ‘active enough’, but without clear goals I wasn’t progressing. Now I know exactly what to do. The flexibility fits perfectly into a busy lifestyle, while the accountability keeps me consistent. I’ve seen clear strength and body composition changes, but also improved focus, energy, and overall confidence. It helped me understand the bigger picture and truly trust the process.
Highly structured and flexible training that fits my busy schedule — I can train 4–6 times per week while knowing exactly what to do. Combined with clear nutrition guidance, it led to consistent progress. I’ve gained strength, built muscle, and feel more balanced and in control of my routine. It feels personal — like my own program, not something generic. I’d highly recommend Thomas to anyone serious about taking their fitness to the next level.
What my clients say about their fitness coaching experience
- Mélanie, Director of Product Marketing, Montréal (CA)
- Thijs, Sales Manager, Rotterdam (NL)
Highly structured programming and personalised nutrition guidance made this approach both effective and sustainable. Thomas looks at the full picture — not just physical, but mental as well — which makes it easy to stay consistent. I’ve lost body fat, and gained muscle, all tracked clearly through data. I also feel much more confident, both in myself and in the gym.
I’ve been working with Thomas over the past months, and he’s helped me make real progress — losing fat, building muscle, and feeling stronger, more balanced, and more confident. Everything is tailored to my busy life and actually easy to maintain. Besides he's a kind person that deeply cares about helping me achieve my fitness goals.
- Gerard, Business Development, Amsterdam (NL)
- Steven, HR Manager, Amsterdam (NL)
This Isn’t Generic Online Fitness Coaching
Structured long-term strength and hypertrophy cycles — not random workouts
Data-driven performance reviews and measurable progress tracking
Weekly 1:1 coaching check-ins for accountability and refinement
Integrated nutrition, recovery and lifestyle strategy
Limited client intake to ensure depth and precision
Most online fitness programs deliver templates.
This is structured 1:1 coaching built around your goals.
Follow my journey on Instagram
You don’t have to manage it alone.
If you’re ready for structured, sustainable progress, let’s build strength without sacrificing your energy, performance or quality of life.
Other questions?
For partnerships, corporate wellness enquiries or media requests, feel free to get in touch directly.
Dutch chamber of commerce (KVK): 93610041
Dutch Tax Number (btw): NL005030379B54