Looking at the COVID 19 statistics things

won’t get better anytime soon.

Find your right strategy to ease

symptoms when you get infected.

I’m Thomas Klose

Personal Life & Fitness Coach

Helping You to be prepared, get fit and strengthen your immune system from the comfort of your own home and backyard.

Upgrading Your Immune System

What You can do today to ease symptoms and get well sooner.
Start preparing today before you end up in the wrong  statistic!

Helping You to navigate through these difficult times .

We past the window of containment – we only can flatten the infection curve.

The steps to avoid infection, such as washing your hands frequently, social distancing are important. However, we must be prepared when it happens to us.

Let me help you to find your personal strategy to find yourself on the right side of the statistic when the corona pandemic is over.

Upgrading your health and prioritise wellness to strengthen your immune system should be a high priority during these trying times.

We need to be healthier than ever – mentally, emotionally and physically – for ourselves and others.

This is what you should do –

In a nutshell… 

Eat a diet high in fruits and vegetables.

Exercise regularly.

Maintain a healthy weight.

Cut your sugar intake

If you drink alcohol, drink only in moderation.

Get adequate sleep.

Soak up some sun.

Don't smoke.


If you’re overweight, adjusting your diet and increasing physical activity can also help you shed excess pounds. This is important because carrying too much weight has a negative impact on your immune system.

Both physical activity and eating a healthy diet can reduce inflammation and keep your immune system healthy and strong.
Feeding your body certain foods may help keep your immune system strong.

If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store.

15 Foods That Boost the Immune System


Exercise improves not only your overall fitness; it can help boost your immune system — the body’s defense against infections as well.
And you don’t have to run a marathon, either. Moderate regular activity is all you need.

Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease. … Exercise slows down the release of stress hormones. Some stress increases the chance of illness.


Yes, lack of sleep can affect your immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

Researchers say adequate sleep helps T cells in your body fight off infection.

Adults need a minimum of seven hours sleep every night for improved health and well-being.


When under stress, the body increases the production of cortisol which helps you to deal with stressful situations.

Short-term stress doesn’t harm the body. However chronic stress lowers your immune system response, making you susceptible to viruses and illnesses.

To help reduce your stress level, set limitations and don’t be afraid to say no. Engage in activities that you find enjoyable and relaxing.

Why and How can Coaching Help?

Who is Coaching For?

Coaching accelerates progress by providing greater focus and awareness of choice. It uncovers your blind spots and concentrates on where you are today and what you are willing to do to get where you want to be tomorrow.

Coaching provides a transformative space for you to experience easier and accelerated growth to move you towards your goals.

Why exercise is more important than ever 

During times of crisis such as this, being active can not only keep us healthy, it can also help us fight off infection.

Exercise can boost our mental health, and during this anxious time it’s more important than ever to keep our minds clear and focused.


  • Closed gyms and banned group activities can’t be an excuse for not being active.
  • Expensive equipment shouldn’t stand in the way to follow an exercise routine at home.

The coaching Advantage

Increased engagement

Coaching engages participants with its unique one-on-one feedback, lots of encouragement and accountability.
It helps to build a positive and concrete change in individuals and boosts the transfer of knowledge from the coach.
This engagement helps to increase commitment and performance, benefitting the overall results.

Establish and act towards achieving goals

Coaches help you identify and focus on what’s important, which accelerates your success.
Coaching gives the individual an opportunity to define their goals in a realistic way. With the assistance of a coach, they can build the skill set to actively work towards them and increase the likelihood that the goals will be achieved.

Deeper Level of Learning

Coaching isn’t just about improving an individual’s lifestyle management skills; it takes learning to an even deeper level. Through coaching, an individual can learn more about themselves, find out how they are perceived by others, and improve on areas of their appearance and fitness that they are not satisfied with.

Build Personal Awareness

A coach can give their coachee ideas for ways to improve themselves, but more importantly they can help them become aware of their blind spots.
These blind sports are areas of the individual’s work or personality that they may not see, but that need improvement. Once the individual is aware of these areas, they can work with the coach to begin improving them.

Safe Place to Gain Perspective

Having a coach gives the individual a safe space to go and talk through sensitive issues.
The coach is a third-party participant, and their ability to remain uninvolved but give guidance allows the coachee to gain perspective. This allows for a more in-depth learning and higher levels of comfort with destructive
habits and lifestyle adjustments.

About Me

Over the years I followed many different diets and exercise programs; all of them were more or less short-lived. Sooner or later I was back in my old shape and fitness level.

Most exercise and diet fads like: Low-fat, Paleo and Ketogenic diet, Crossfit and other gym programs only worked while I was doing them, as soon as I decided to stop doing those things, my body rebound, HARD.

In some cases, I was even worse off and had harder times to achieve positive results when I started all over again.

Worst of all, because of a slow metabolism I gained weight on less food. I always asked myself:

“What does it take to make the changes and adopt the habits to stay fit and on track with positive results in a sustainable way?”

 Being lean has to be a lifestyle, not a “Diet” or “Workout”.

After extensive original research, biohacking/testing and more than 15years of experience as a Karate black-belt, coach and personal trainer I am finally ready to pass on the most effective way for reaching long term fitness and weight-loss.

Online Coaching Resources

Learn to Commit to Goals!

For lasting Health & Fitness we work on your Mindset and Attitude first! Most people fail because they don’t prepare and follow through with habit and behaviour change.
Find out why willpower doesn’t work.

Better Results in less Time!

Being lean has to be a Lifestyle, not a “Diet” or “Workout” .
Hitting the gym for hours trying to ‘burn’ calories is a never winning battle.
Discover the “Exercise Know How” to improve your metabolism & burn fat.

Overcome Food Cravings!

Diets don’t work as they focus on a calorie deficit which can’t be sustained.
Eating less food is not enough – Learn nutrition strategies for weight-loss, improved performance and more vitality.

Lasting Weight-loss & Fitness

Don’t be too hard on yourself!
Stop counting calories!

Stop these long exercises and gym visits you can’t sustain nor have time for.
Discover how to replace bad habits with healthy routines.

Find Your Balance. Set Your Goals. Take A Challenge. Reward Yourself.

Toms Fitness Blueprint Coaching is based on education and DIY practice.

No supplements, equipment or other products needed.

Being fit for life is following a diet, exercise and lifestyle you enjoy! It is about learning to make the right food choices and developing the habits of a fit and healthy person.

Toms Coaching helps you to find your blind spots and gives you feedback where you can improve to get better results faster.

If you are serious about your health it is easier to follow through and stay on track if you have a clear path in front of you.
Clarity is essential for motivation – This means you know your next step or two to move forward!

Don’t Wait Any Longer.

Learn How to Get Fit and Loose Weight Without Gym!