Online Mind & Body Coaching | The Mankowski Method

Change Your BodyStrengthen Your MindMake The Change Last

Two expert coaches. One plan. Entirely online.

Book Your Free Intake 30 minutes · Online · No obligation
Our unique method

Most healthy changes fade.
Ours are built to last.

Most of us slip back for three reasons. We answer each one.

Slipping discipline

Weekly mental coaching helps you stick with it.

No accountability

Two coaches and regular check-ins keep you on track.

Stagnation

Your plan evolves as you progress.

The key

A healthy mind and body strengthen each other

Mind

Mental coaching

Stay disciplined and calm.

Body

Fitness coaching

Get stronger, feel better.

Why we built it

Knowing what to do is rarely the hard part.

Most people already know the basics: move more, sleep well, stress less. We each saw, from a different side, why knowing isn't enough.

What Nadia saw

A calmer mind, but only half the picture

In years of coaching, Nadia helped clients feel calmer, more confident and more in control. She saw how much movement and sleep shaped their progress, but the body wasn't her field. Her clients were missing the other half.

What Nadia brings
  • Clear goals. "Get healthier" becomes concrete targets you can track.
  • If-then plans. Ready answers for busy weeks: if I miss my morning session, I train at lunch.
  • Stress resets. Short breathing and focus routines for tense moments.
  • Weekly reflection. A look back at what worked, and what to change next.
What Robert saw

A fitter body, but the habits slipped

For years, Robert helped clients get fitter and stronger. Yet their biggest hurdles were discipline and accountability, not exercises. Without tools for the mental side, new habits faded.

What Robert brings
  • Your own training plan. Strength and cardio built around your body, schedule and equipment.
  • Small, planned steps up. Your training grows every few weeks, so you keep improving.
  • Everyday movement. Simple activity targets that fit into a normal day.
  • Measurable progress. Simple fitness tests show how far you've come.
The Mankowski Method

So we joined forces.

One plan, two coaches, both working from the same picture of you. Nothing falls between the cracks.

How It Works

  1. Before you start

    Free intake call

    A relaxed 30-minute video call about your goals. Everything is online, in English.

  2. Week 0

    Your personal plan

    Built around your goals and your schedule.

  3. Weeks 1 to 12

    Your 12-week transformation

    Each week, 1 session with Nadia and 2 with Robert. Messaging in between, and a review every two weeks.

    1 to 4Start strong5 to 8Build momentum9 to 12Make it last
  4. After week 12

    You choose what's next

    At your final review, choose one of four continuation plans. You always leave with a plan.

Continuation plansafter your 12-week transformation

Keep going

Full guidance continues.

  • 1 mental and 2 fitness sessions a week
  • Fresh goals

Stay on track

A lighter weekly plan.

  • 1 mental and 1 fitness session a week
  • Messaging stays open

Mind focus

You train on your own, with your plan.

  • A weekly mental session for discipline and accountability
  • Messaging stays open

On your own

Everything you need to keep going.

  • Your training plan and mental toolkit
  • A check-in after one month
See plans & pricing

Meet Your Coaches

Nadia and Robert Mankowski on a seaside terrace
Mental coach

Nadia Mankowski, MSc

A warm mental coach with a background in psychology, Nadia guides people through change. She has coached clients internationally and is proud of her Moroccan heritage.

Education
MSc, University of Amsterdam
Focus
Mindset, stress, emotional balance
Fitness coach

Robert Mankowski, PhD

An exercise physiologist and Associate Professor at the University of Alabama at Birmingham, Robert researches longevity through lifestyle. He also ran a personal training firm in the Netherlands for years.

Education
PhD, Erasmus University Medical Center, Rotterdam
Focus
Training, longevity
Founding-client pricing

Plans & Pricing

Everyone starts with the 12-week program at $499 a month. After that, you choose how to continue, month to month. Here is how four example clients continued.

Keep going

John

His goal: run his first 10K while handling a high-pressure job.

His choice: full guidance from both coaches every week until race day.

$499per month after week 12
Stay on track

Jake

His goal: get back in shape after years behind a desk.

His choice: one mental and one fitness session a week.

$399per month after week 12
Mind focus

Sara

Her goal: keep her gym routine going when work gets hectic.

Her choice: weekly mental coaching only, training on her own with the plan Robert built.

$199per month after week 12
On your own

Helen

Her goal: more energy and calmer evenings with a busy family.

Her choice: on her own with her training plan, mental toolkit and a check-in after one month.

Freeafter week 12

Illustrative examples, not real clients.

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