John Hielckert knows the importance of being active and fit. The athletic septuagenarian even ran the Rotterdam Marathon once. But sometimes life throws unexpected challenges in your face. The day before John turned 65, he was diagnosed with Waldenström's disease, an incurable form of blood cancer. Due to the neuropathy caused by the disease, John could eventually only hobble short distances around the house. Walking, let alone running, was a daily struggle. By chance, John found Happy Bodies in Lisse, and now he's fully enjoying life again. In this blog post, John shares how Happy Bodies and the Milon Circle contributed to his success.

Stumbling through the house

I've been active my whole life and even ran the Rotterdam Marathon a few times. Around 2010, I started experiencing increasing fatigue. My GP didn't take me seriously for a long time, so I wasn't diagnosed until 2013: Waldenström's disease, a rare form of blood cancer. Knowing it was an incurable disease at the time, the doctors gave me about ten years to live. After a few years, I started experiencing increasingly sharp pains in my feet and also mild pain in my hands. It turned out to be neuropathy, a nerve disorder that caused pain, tingling, and numbness in my limbs. At one point, I could only hobble around the house. I felt truly disabled.

Fantastic result

In 2022, I was completely out of it and started chemotherapy. I was dreading it immensely, but after five rounds of chemotherapy, my IgM, a type of antibody that plays a crucial role in the body's immune system, had already dropped from 26.69 to 9. And that level is still dropping. A fantastic result. In March, I turned 76, so I've now easily reached the number of years they gave me back then, and I hope to add a few more years to it.

Training with physical complaints

In 2018, my wife Carla and I moved to Lisse, to a so-called "life-sustaining" home near our children. It took a few more years, but in mid-2023, we stumbled upon Happy Bodies in Lisse, where we live. They use the Milon circle. Before you start, the Milonizer scans your body based on biometric markers. This is incredibly convenient, as all the equipment is always perfectly configured for you personally, even if you have physical complaints. My muscle and fat mass were also measured. The equipment then tracks your progress during every workout, and you receive support from well-trained professionals. This makes progress truly demonstrable, which is very different from the average gym. My wife and I now go to Happy Bodies every other day and also follow the Happy Bodies nutrition program. My muscle mass is visibly improving, and my fat mass is decreasing. From our very first intake at Happy Bodies Lisse, Carla and I felt incredibly supported. The careful guidance, the removal of the fear of injuries and the confidence that you are in good hands is invaluable to us.

Intensive recovery process

Chemotherapy has a profound impact on the body. It not only destroys cancer cells but also impacts healthy cells. The recovery process after chemotherapy is intensive and requires healthy cells to become active again and help the body recover. This is a demanding task for the body, and any support is welcome. I find that support at Happy Bodies. Thanks to my training with Happy Bodies, the painful neuropathy caused by my illness has reduced to a level I consider acceptable. In short, my quality of life has improved enormously.

On to the ten years

My goal is to postpone my next chemotherapy as far in the future as possible, thanks to strength training. According to my hematologist, this could be three to four years. Due to the proven growth in my muscle mass, I'm aiming for ten years. Is that realistic? Time will tell. For now, we're enjoying life to the fullest. I do have one big wish I'd like to share. It would be wonderful if our patient association Hematon and the UMC Utrecht embraced the benefits of training at Happy Bodies with the Milon circle. I also see a great opportunity here for OncoFITness. It would be a valuable addition for people who, like me, are looking for ways to improve their strength and fitness during or after their medical treatment. This training not only improves your physical health but also has a positive impact on your overall well-being and quality of life.

Get started today

Want to know more about how to exercise effectively by training twice for 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Then take the membership test and sign up for a free personal introductory meeting and tour of the club. We bet you'll be sold right away!

A growing number of people are experiencing stress-related symptoms, according to various studies. This isn't surprising in itself. The world seems to be spinning ever faster, and just try to stay afloat in that rat race. But what if we told you that you literally carry the key to happiness within you? In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how the happiness hormone serotonin influences your mental well-being and how you can increase your serotonin levels.

What is serotonin anyway?

Serotonin is a neurotransmitter—a kind of messenger—that plays a major role in various bodily functions. These include regulating your mood, sleep, appetite, digestion, and even your libido. More than 90 percent of your serotonin is produced in your gastrointestinal tract and plays a key role in how you feel every day.

How Serotonin Affects Your Mood

Optimal serotonin levels in your body make you feel calmer, happier, and more emotionally stable. Low levels are often associated with depression, anxiety, and other mood disorders. Of course, serotonin isn't a magic wand for instant happiness, but maintaining healthy serotonin levels can certainly help boost your mental health.

Natural Ways to Boost Your Serotonin

Of course, you can opt for supplements that are converted into serotonin in the brain, but nothing beats natural ways to boost your serotonin levels. Exercise is a great serotonin booster. Regular physical activity, especially aerobic exercises like walking, running, and cycling, but also strength training, stimulates your brain to produce more of this happy hormone. Even daily walks can make a big difference in how you feel.

The influence of nutrition on your serotonin levels

What you eat can also affect your serotonin levels. Foods rich in tryptophan, an essential amino acid, are great for boosting serotonin production. Think of foods like salmon, chicken, eggs, spinach, and seeds. Also, ensure a balanced intake of carbohydrates and proteins, as this helps with the absorption of tryptophan in your brain.

Provide sufficient sunlight

Serotonin increases with daylight exposure. That's why many people feel more depressed during the winter months. Try to spend some time outside every day, even on cloudy days, to boost your natural serotonin levels and improve your mood.

In short

While increasing your serotonin levels won't solve all your problems, it can certainly help improve your overall well-being. By focusing on a healthy lifestyle, good nutrition, and regular exercise, you can lead a more stable, happier life.

Get started today

Want to know more about how to exercise effectively by training twice for 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Then take the membership test and sign up for a free personal introductory meeting and tour of the club. We bet you'll be sold right away!

Whether you take the astronomical start of spring on March 20 or the meteorological start on March 1, one thing is for sure: we are all happy that the days are getting longer and the green is showing itself again. Spring not only means more sun, more light and new life, it also offers the perfect opportunity to combine your workout in the gym with a workout in nature. In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, delves into the many benefits of exercising outdoors for your mental health.

The magic of nature

At Happy Bodies, we strongly believe in the power of diversity in your training. Indoor exercise is often very efficient, but nature has a calming effect on the mind. Research shows that spending time in nature, even if it’s just a city park, can help reduce stress levels and improve your mood. The greenery around you and the fresh air can do wonders for your mental wellbeing. To get the most out of your exercise efforts, combine your indoor training with outdoor exercise – whether that’s running, cycling, tennis or a gentle walk, it doesn’t matter. The power is in the combination.

The sun as a natural boost for your mood

We all love the sunshine, but ‘normal’ daylight also plays an important role in how we feel. Not only does it provide us with much-needed vitamin D, it also helps regulate our internal clock. This can lead to both better sleep and a happier feeling. A daily dose of daylight can really help you feel the energy of spring and boost your mood. Physical activity, whether it’s a gentle stroll or an intense run, stimulates the production of endorphins, your so-called happiness hormones. Exercising outdoors multiplies this effect, as it stimulates the senses and helps you to be much more in the moment.

A new routine for spring

Spring is the perfect time to freshen up your fitness routine and add some new activities. Maybe it’s time to dust off those running shoes, give your bike a tune-up, or try yoga in the park. Experiment with what makes you happy and you’ll likely find that you’re more likely to stick with it.

Discover the power of the Milon circle at Happy Bodies

In addition to the fresh air and the energy of spring, Happy Bodies offers the perfect addition to your fitness routine with the Milon circle. With two additional short sessions of 35 minutes every ten days, you combine the best of both worlds: the freedom of outdoor exercise with the effectiveness and personal approach of training at Happy Bodies. With us, you will find a place where you can be yourself, and you will always receive appropriate and professional guidance. The Milon circle is adapted to your personal needs, without the risk of injuries.

Get started today

Want to know more about how to exercise effectively by training twice for 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Then take the membership test and sign up for a free personal introductory meeting and tour of the club. We bet you'll be sold right away!

People with injuries often think complete rest is the only solution. Nothing could be further from the truth. The right training, of course under professional supervision, can actually promote your recovery. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how to stay active despite injuries and why the Milon Circle is so valuable.

The importance of moderate exercise during your recovery

Complete rest can sometimes do more harm than good for certain injuries. Gentle exercise and modified exercises can improve blood circulation and aid the recovery process. This can also prevent your muscles and joints from stiffening, which can delay healing.

Customized training is key

Of course, with an injury, you shouldn't just push through the pain like a headless chicken and continue with your usual workout routine. It's important to take a step back—literally. Put the heavy weights and high-intensity workouts aside for a while. Opt for modified exercises under the guidance of an expert. This can help you stay active without aggravating the injury.

The role of a professional

A trained coach can develop a training program tailored to your specific situation. They can help you select the right exercises. By paying close attention to how you perform an exercise and ensuring you don't overexert yourself, a coach can ensure you don't overload your body.

Listen to your body

During injury recovery, it's essential to listen carefully to your body. If a particular exercise is painful, stop and consult your coach. It's important to know the difference between an exercise that's challenging and one that could be harmful.

The Milon Circle: Your Ally in Recovery

The Milon circle is specifically designed to tailor your training to your physical condition, as I've written about in a previous blog post. This innovative approach allows you to train without aggravating your injury, as the equipment is tailored to your personal needs and limitations. This way, you benefit from the perfect balance between training and recovery.

Get started today

Want to know more about how to exercise effectively by training twice for 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Then take the membership test and sign up for a free personal introductory meeting and tour of the club. We bet you'll be sold right away!

We see – and hear – it regularly in health discussions: eating after six o’clock in the evening makes you fat. Perhaps you have heard it from friends, family or read it on the internet. But is it true? In this blog we will take a closer look at this statement.

It's all about cico

Many people believe that eating food after 6pm will directly contribute to weight gain. But trust us: the time of day you eat has very little effect on your body weight. What really matters is the total number of calories you consume throughout the day and how many you burn. Calories in versus calories out (CICO) is what it’s all about. If you want to lose weight, you simply have to burn more calories than you consume. So it’s not about when you eat, but what you eat and especially how much you eat.

Listen to your body

Eating at a set time can be practical for your daily routine, but it’s more important to listen to your body. If you’re hungry after 6pm, feel free to eat, but preferably have a healthy snack. Choose nutritious options like vegetables, fruit, lean proteins and healthy fats. Listen to your sense of fullness and stop eating when you’re satisfied. Our bodies know best when they need food.

The role of meal planning

Planning your meals can help you maintain a healthy diet, no matter what time of day it is. By planning your meals in advance and having healthy snacks on hand, you can prevent yourself from reaching for unhealthy foods when you’re hungry. It’s important not to restrict yourself in terms of meal times, but rather focus on finding the right balance and making healthy choices throughout the day.

A balanced lifestyle

At Happy Bodies we help you find the right balance between sports and – the right – nutrition. Losing or maintaining weight sustainably requires conscious choices. We help you make those choices with workshops and lectures on nutrition, health and self-care. Our coaches guide you, not only with good training sessions, but also with developing healthy eating habits and finding a balanced lifestyle that really suits you.

Since 2019, Jorik van de Bilt has been a passionate club manager at Happy Bodies Veenendaal. In this blog post, Jorik explains how he expresses his passion for sports and health and why he chose to work at Happy Bodies.

Why Happy Bodies?

In 2019, I was at a point in my life where I started thinking more about how I wanted to shape my future. I wanted to turn one of my hobbies into something big, but I was still torn between something related to motorcycling or sports. As if it was meant to be, I suddenly saw a vacancy for a lifestyle coach at Happy Bodies. I decided to apply. My interviewer – now my manager – did see a role for me as club manager of the Happy Bodies branch in Veenendaal. That's how things got started. I still have my motorcycle, but now I mainly use it for commuting.

Contribute to the health of the members

Why did I choose Happy Bodies? While large fitness chains prioritize the health of the company, Happy Bodies focuses on the health of its members. This is not only beneficial for the members, but also for me personally. I live in Veenendaal, and it's truly valuable to be able to contribute to the health of people in my own community.

Dynamic role

As club manager, I have a dynamic role with various responsibilities. I hire new people, extend existing contracts, and ensure we achieve our revenue targets. I also ensure our members remain satisfied, and if there's a complaint, I make sure it's handled properly. Some of the administration is handled by the head office, but I handle some of it myself. I'm also regularly on the shop floor, where I love being most: among people. One moment I'm at the coffee table for an informal chat, and the next I'm helping someone with a hip replacement who's just returned from rehabilitation. This variety in my work makes it incredibly enjoyable and interesting.

The power of the Milon circle

When I first started here, I wasn't familiar with the Milon Circle. I have to admit, I was a bit skeptical. The machine looks rather sleek, and I wondered if it would be intense enough. But I soon discovered how compact and comprehensive a Milon Circle workout is. I'm a bodybuilding enthusiast and enjoy sculpting that way; here, we focus primarily on health and strength, and the Milon Circle is a perfect fit. Although I enjoy all sports, I'm impressed by the results you get with the Milon Circle. I firmly believe this is the future.

Muscles more than just an aesthetic function

What we also try to teach our athletes is that muscles offer more than just aesthetics. They also play a role in preventing wear and tear and influence hormones like insulin. Many people in the Netherlands strive for a beautiful appearance, but muscles are important for so many more aspects of our health. And with the Milon Circle, there's no excuse not to train, unless you're in the ICU. Whether you're 90 or 18, enjoy walking or do triathlons, I'll create a program tailored to your level, without any risk of injury.

You've probably heard that getting enough sleep is important for your health. But did you know that getting enough sleep can also have a direct impact on weight loss? In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains why getting enough sleep is crucial and how it can help you achieve your weight goals. We can't help you get rich while you sleep, but losing weight while you sleep seems like a good second.

Sleep deprivation and weight gain

It is a fact that sleep deprivation is linked to weight gain. When you do not get enough sleep, hormonal changes can occur that affect your appetite and metabolism. The hormone ghrelin, which is responsible for stimulating appetite, increases, while the hormone leptin, which regulates feelings of fullness, decreases. This can make you feel hungrier and less likely to get the signal that you have eaten enough. This can lead to overeating and ultimately weight gain.

Sleep and calorie burning

A good night’s sleep not only affects your appetite, but also your calorie burn. During sleep, your body recovers and important processes are initiated, such as the repair and growth of muscle tissue. Muscles burn more calories than fat, even at rest. This is the famous afterburn effect. By getting enough sleep, you give your body time to optimally recover and maintain or build muscle mass. This can contribute to increased calorie burning and long-term weight loss.

Sleep and hormonal balance

Getting a good night’s sleep is also essential for maintaining healthy hormonal balance. Hormones like insulin, cortisol, and growth hormone all play a role in metabolism and fat storage. When sleep is deprived, the balance of these hormones can be disrupted, leading to decreased insulin sensitivity—which can promote weight gain—and increased cortisol production—which can contribute to dangerous belly fat. Getting enough sleep can help to balance your body’s hormones and support your weight loss goals.

Take your sleep habits seriously

Now that you know that good sleep is an essential factor for weight loss, it’s time to take your sleep habits seriously. Establish a consistent sleep routine, create a sleep-friendly environment, and avoid stimulating activities right before bed. Give yourself the rest you need and experience the positive effects of enough sleep. Regular exercise can contribute to good sleep habits by improving sleep quality, reducing stress, and regulating your circadian rhythm. Schedule your workouts close to bedtime so that your body has enough time to cool down and relax.

Summer vacation is just around the corner, which means vacation, beach, and delicious food. But how can you enjoy your vacation without gaining weight? In this blog, we give you five practical tips to enjoy all the beauty that summer has to offer, without the scales protesting.

1. Keep moving

It is tempting to enjoy the sun and laze around on the beach or by the pool during the summer months. Instead, keep moving! Not only healthy, but also great fun. Take a walk on the beach, play a game of volleyball or rent a bike to explore the area.

2. Choose healthy options

On holiday or during a day out, you can easily be tempted to eat unhealthy food. Therefore, consciously choose healthy options, such as salads, fish and grilled vegetables and avoid fatty things like cream sauces. Avoid fast food and choose local specialties with fresh ingredients. This way you can enjoy the local food without gaining weight. Extra tip: check the menu in advance, so you have time to think about your choice.

3. Hydrate

Make sure you drink plenty of water during the summer months. Not only is this important for staying hydrated, it can also help prevent overeating – and drinking. Always take a bottle of water with you when you go out, so you always have something to drink on hand.

4. Avoid alcohol

Alcohol is not only unhealthy, it also contains a lot of calories. Moreover, alcohol blurs your boundaries and before you know it, the chips are on the table. Therefore, avoid excessive alcohol consumption, even during the summer months. Instead, choose non-alcoholic drinks, such as water with mint and lemon. Do you still fancy a nice glass of wine or a refreshing gin and tonic? Then alternate that with a glass of water. And perhaps most importantly of all: really enjoy it.

5. Relax

Summer is the perfect time to relax and enjoy life. Relaxation is important for a healthy body and mind. Therefore, make sure you get enough rest and relaxation during the summer months. Take the time to meditate, do yoga or just enjoy a good book.

Enjoy

With these tips you can enjoy all the beauty that summer has to offer full of energy and self-confidence. And if you need extra motivation and guidance during the summer months, at Happy Bodies you can also continue to exercise during the summer. Our coaches are always there for you. Have a nice summer!

Collin Schouten started as a coach at Happy Bodies in Heemstede eight years ago. He progressed to club manager and later regional manager. Since 2019, he has been the operations manager responsible for all Happy Bodies locations. In this blog post, he talks about his work as operations manager and what makes Happy Bodies unique.

Operational matters

I started as a coach at Happy Bodies and progressed through various roles to become operations manager. In this role, I'm responsible for the operational aspects of all Happy Bodies lifestyle clubs, from staffing and training plans to being the face of the clubs, and inspiring new members and retaining existing ones.

26 locations

My "home base" is Haarlem, where I work one or two days a week. The rest of the week, you'll find me at one of the 26 locations across the country, from Alkmaar to Eindhoven. I often work at the coffee table. That way, I'm closest to the work floor and stay in touch with the members. There, I hear all sorts of things: from goals to enthusiastic stories and the occasional improvement suggestion. What's really great is that the athletes really feel compelled to tell me how great the coaches are. That makes you incredibly proud, doesn't it?

Keep up with sports

At Happy Bodies, the athletes are happy to have finally found a way to maintain their workouts. Many people don't feel comfortable in a regular gym, as Romano mentioned in his blog. They don't know what to do, they don't see any results, they hate the pounding music, the pumped-up bodies, and the large mirrors. After a few weeks, they quit, only to try again months later at a different gym of the same type. With us, it's completely different. Here we play relaxing background music, there's a homey atmosphere, and people find like-minded people. More importantly, the training plans are completely customized. Thanks to the Milon Circle, the athletes know exactly what to do, and here they finally see results, even if health isn't something they take for granted.

Efficient way of exercising

The Milon Circle offers an efficient way to exercise. It's a fully automated circle with fitness equipment where you can train your entire body in six 35-minute workouts each month. The equipment is configured to your body, so you always train with the correct posture and intensity, on your way to your personal training goals. The risk of injury is minimal, and truly anyone can improve their health this way. If you have any complaints, you always move within your pain limits: if you can only extend your arm 90%, we'll start within that 90% and then see if and how we can gradually improve.

Grow

I also love fitness and enjoy mountain biking. But my biggest hobby is my work. I've been working at Happy Bodies for eight years now and have seen it grow from one location in Amstelveen to its current 26 locations. I've grown too, from a coach with a passion for helping people to where I am now, as an operations manager. Although, I secretly miss helping people improve their health and become fitter and happier sometimes.

It's common knowledge that personal guidance in fitness has many benefits. But why are personal trainers so expensive? And is it really necessary to spend so much on a personal trainer? In this blog post, Romano Morais, CEO and co-founder of Happy Bodies lifestyle clubs, explains why personal guidance is a smart investment and how to get it without breaking the bank.

The benefits of personal guidance

A personal trainer can help you achieve your goals faster and in a healthy way. A good personal trainer ensures you train in a way that suits you, prevents injuries, and gives you tips for a healthy lifestyle. Moreover, personal guidance offers the opportunity to tailor your training schedule to your individual needs and wishes. This way, you'll achieve results faster and that motivates you to keep going.

Why are personal trainers expensive?

An hour of training with a personal trainer is much more expensive than an hour at the gym. That's understandable, because you're paying for personal attention and expertise. A good personal trainer often has years of experience and extensive training. Moreover, a personal trainer invests time in you. It takes time and effort to create a personalized training plan and build a personal relationship with you.

So why not pay top dollar at Happy Bodies?

At Happy Bodies, you get personal guidance without paying top dollar. Does that mean our trainers aren't good? Absolutely not! Our coaches have all completed extensive training and have years of experience in the field. But we cleverly combine that knowledge and experience with the Milon Circle. The Milon Circle is a fully automated circuit with fitness equipment on which you train your entire body in six 35-minute workouts each month. During the official first Happy Bodies workout, the innovative Milonizer quickly scans your body using biometric markers. This ensures that all the equipment is automatically set correctly for every workout, regardless of your physical condition. This way, we combine the best of both worlds and create the perfect balance between the masses of large-scale gyms and the price tag of a personal trainer.