Permanent results rarely come from strict diets. They come from smart eating habits that fit into an ordinary workweek of an ordinary person with an ordinary schedule and ordinary obligations. In this blog, Lisanne Bijnen, club manager at , tells Happy Bodies Schijndel which five habits almost all members who maintain their results share. No secret recipe, just habits that you can start implementing tomorrow.

1. They eat enough protein

The athletes who persevere pay attention to their protein intake. It makes sense, because protein keeps you feeling full longer and protects your muscles. More muscle mass also means more burning of calories, even at rest. Think of eggs or Greek yogurt for breakfast, chicken or fish for a hot meal, and a handful of nuts in between. You can read more about how it works in the blog post beautiful muscles.

2. They plan ahead

If you’re hungry and don’t have the right things at home, you grab whatever’s in the cupboard. And that’s rarely a salad; it’s usually something from a bag or a package. The members with lasting results prevent this by thinking ahead. They already know what they’re going to eat in the evening the morning after. That’s exactly where BenFit comes in; the nutrition and lifestyle program we use at Happy Bodies work: every week you get a customized nutrition plan with a ready-made grocery list. You no longer have to think about what you’re going to eat; it’s all taken care of for you.

3. They don't consume their calories

Soft drinks, juices and those sugary lattes hit harder than most athletes think. The regular drinkers drink mostly water, tea and coffee without any frills. A simple switch with a big impact, as you read in the blog about drink water.

4. They don't skip meals

Skipping breakfast to save calories sounds smart, but it backfires. You’re hungry at night and the chances of overeating are high. The members who stick with it eat regularly and spread their meals throughout the day. This keeps their appetite under control and their energy stable.

5. They are 80 percent consistent, not 100 percent perfect

This is perhaps the most important one. One piece of cake on a birthday doesn't ruin anything. What counts is what you do on most days. The athletes who persevere don't aim for perfection; they aim for consistently good results. That's what keeps them going for years, instead of three strict weeks followed by a relapse. Exactly that prevents the well-known yo-yo effect, which you'll read about more in the blog post. sustainable weight loss.

The mistakes I keep making

On the other hand, I also see patterns in people who continue to struggle. They skip meals during the day and pile on the food in the evening. They drink their calories without realizing it. They think in ’all or nothing.“ Or they start a strict diet that no one sticks with. Recognizable? Then you know immediately where the gains are.

How BenFit makes it easier

You don’t have to figure it all out yourself. With the weekly plan, the flexible recipes, and the grocery list for the whole family, healthy eating becomes much easier. The app keeps you informed and gives you a boost when things are tough. This way you build habits that stick.

Starting small works best

Choose just one habit from this list and stick with it for two weeks. If it sticks, add the next one. This way, these five points from a good intention turn into something that happens automatically. And that’s how lasting results are achieved.

You want to enjoy the summer, but you also don't want your results—the kilos you've lost and the energy you've built up—to disappear after just three weeks. Good news: the two go perfectly together. In this blog, Nigel Groeneveld, club manager at Happy Bodies Overveen, explains which simple habits keep you on track without turning your vacation into a strict diet camp.

Enjoyment and maintaining results go hand in hand.

Let's clear up this misunderstanding: one ice cream or a nice barbecue won't cost you your progress. Weeks of “oh well, I’ll just start over again in September” will. The difference lies not in perfection, but in balance. You don't have to do everything right; you just shouldn't let go of everything.

That is also how BenFit, the nutrition and lifestyle program we work with at Happy Bodies, views vacations. Not a break from a healthy life, but a lighter version of it. Just enough to maintain what you have built up, with plenty of room to enjoy yourself.

The mistakes you can easily avoid

Most people don't let go of just one habit on vacation, but everything at once. They take a third round at the breakfast buffet, drink away calories in glasses all day long, and switch into "all or nothing" mode. Anyone who leaves without any plan is back to square one upon returning home. That is a shame, because with a few simple fixed points, you effortlessly hold on to what you have built up.

5 habits that make a difference

Move a little every day. A walk after dinner, a refreshing dip, a bike ride to the market. It doesn't have to cost anything.

Eat enough protein. It keeps you feeling full longer and protects your muscles, even when you are training less. You can read more about this in the blog about beautiful muscles.

Drink enough water. In the heat, you need more fluids than you think, and thirst often feels suspiciously like hunger. You can read exactly what water does in the blog about drink water.

Hold on to one thing. For example, your trusted breakfast. One stable moment during the day provides stability, no matter how irregular the rest of the day is.

Schedule your first training session after the holidays right now. That way, you won't have to think about anything when you get home.

How BenFit helps you with this

With BenFit, you receive a personalized nutrition plan every week, including a shopping list that easily fits your family's meals. The recipes are simple and you can swap them with one another, so a summery salad instead of a hot meal is arranged in no time. Moreover, the program moves with you: after every measurement at the club, BenFit automatically adjusts to your current calorie needs and immediately aligns your nutrition plan accordingly. You can keep track of your progress via the app, even from your beach chair. This way, you stay mindful without it feeling like work.

A summer day looks like this

Breakfast with Greek yogurt, fresh fruit, and a handful of nuts. In the afternoon, a salad with chicken or tuna. As a snack, a piece of fruit or some unsalted nuts. In the evening, grilled vegetables with fish from the barbecue. Plenty of room left for a drink on a terrace, and yet a day that makes your body happy.

Balance, not perfection

Aim for “good enough” on most days. No one manages perfection every day anyway, and you don’t have to. That way, you’ll return from your vacation without falling behind, and without feeling like you were holding back the whole time. Enjoy it; you’ve earned it.

Lisanne Bijnen, club manager at Happy Bodies Uden and Schijndel, sees members making great strides every day. They are becoming stronger, fitter, and feeling better in their own skin. Yet she knows that there is still more potential for many of them. When nutrition and training align, you reach your goal faster. And it is precisely that aspect—nutrition—that is a difficult part for many people to figure out on their own. That is why Happy Bodies is launching something new in May: the Happy Bodies nutrition app. In this blog, Lisanne explains why she is so enthusiastic about it.

Good training is already worth a lot.

You train once every 5 days 35 minutes at the club. You feel yourself getting stronger, you sleep better, and you notice your fitness improving. You already gain a lot from that training alone, but there is a way to get even more out of it.

That method is called nutrition. The combination of training and eating well ensures that you have more energy throughout the day and that your body responds better to everything you do at the club. The good news is that you don't have to eat more strictly for this. You can simply continue to enjoy tasty recipes to achieve your goal, whether that is to fall off is, getting fitter, or just feeling better in your own skin.

But what should you eat then?

You work, you have a family, it's six o'clock at night, and you still need to come up with something. You quickly reach for what's in the fridge or grab a quick snack. We understand that, but that isn't always what benefits you the most. Coming up with a plan every week that fits your goal, doing the right grocery shopping, and finding recipes your whole family can enjoy is a full-time job.

Two minutes a week, and you'll know.

That is what the new Happy Bodies nutrition app is for. You spend two minutes a week entering what you like and what suits your family. The app creates a weekly menu based on this that aligns with your goal, including an automatically accurate shopping list and recipes your whole family can enjoy.

The great thing is that your coach helps set up and monitor the app. We put together the program based on your InBody measurements, so you can be sure that the nutrition plan is tailored to your body and your goals. So, not a standard app, but one that works just as personally as your training.

What do you notice from that? You reach your goal faster without a strict diet, you have more energy throughout the day, you get more out of your workouts at the club, and you no longer spend half an hour in the evening thinking about what to eat.

What the app is not: a diet, a list of forbidden products, or a reason to cook separate meals for the children. You don't have to weigh anything, count anything, and you aren't reminded all day long of what you're not allowed to eat. Just good food, tailored to what you do at the club.

May is Nutrition Month, and this is the preview.

Throughout the entire month of May, nutrition takes center stage in all Happy Bodies clubs. You will receive practical tips, easy recipes, and in week 2, the free 7-day weight loss challenge starts. Seven days in which you pick up one small, achievable habit every day. To give you an idea, these are three of those days.

Day 1, 10,000 steps. Spread across the dayThe stairs instead of the elevator, calling while walking, parking the car a little further away. Nothing complicated, but surprisingly effective.

Day 4, 2 liters of water. Thirst is often confused with hungerA glass of water before a meal reduces your appetite, simply because your stomach is already partially full.

Day 5, half your plate of vegetables. Let half your plate consist of vegetables, instead of a large mound of potatoes, pasta, or rice. Vegetables provide a lot of volume with few calories, are full of fiber and vitamins, and keep you feeling full longer than most carbohydrate-rich side dishes. You can follow the remaining days of the challenge via our social media.

Get started

Ask you trainer during your next visit to the nutrition app. Your coach already knows your training and helps you immediately get started aligning your nutrition with it. Set it up for two minutes a week, and the rest takes care of itself.

You already work out with us; the nutrition app helps you achieve your goal even faster.

Tips & tricks about your health in your mailbox

Carbohydrates are bad. Eating after six o'clock at night makes you fat. And you lose weight quickly with a juice cleanse. You've probably heard it before. Or read it. Or tried it yourself. So much information circulates about weight loss that you can't see the wood for the trees. What is actually true? In this blog, Dyon Poll, club manager at Happy Bodies Amsterdam Zuid, takes a closer look at six persistent nutritional myths. Without judgment, but with nuance.

Myth 1: Carbohydrates make you fat

This is a persistent one. Carbohydrates have gained a bad reputation due to diets like Atkins and keto. But the truth is more nuanced.

Carbohydrates themselves don't make you fat. Too many calories make you fat. And yes, if you eat mountains of pasta, bread, and cookies, you consume a lot of calories. But that applies just as much to fat or protein.

Carbohydrates are actually your most important energy source. Especially when you exercise. Your muscles need glucose to perform. Without carbohydrates, you feel weak and tired during your workout.

What does this mean for you? Choose whole-grain varieties and eat carbohydrates around your training. A slice of bread with peanut butter before working out gives you energy. A bowl of rice after working out helps with your recovery.

Myth 2: Eating after 6:00 PM makes you fat

This myth sounds logical. You burn fewer calories in the evening, so what you eat is stored as fat. Right?

No. Your body doesn't look at the clock. It looks at your total calorie intake over the entire day. Whether you eat those 2,000 calories at 12 or 8 pm makes no difference to your weight.

What really matters: what and how much you eat. Many people snack in the evening in front of the TV. Chips, chocolate, a glass of wine. That adds up. Not the time, but the choices.

What does this mean for you? Do you train in the evening? Then feel free to eat afterwards. Your body needs that fuel to recover. Just be mindful of what you eat. A meal with protein and vegetables is smart. A bag of chips is not.

Myth 3: You lose weight quickly with a juice cleanse or detox.

Juice cleanses, detox shakes, smoothie diets. They promise quick results. And yes, you lose weight. Temporarily.

What happens: you consume very few calories. It makes sense that you lose weight. But you mainly lose water and muscle mass. Not fat. As soon as you eat normally again, the weight comes back. Often with interest.

Moreover: your body does not need a juice cleanse to “detox”. You have a liver and kidneys for that. They do that work 24 hours a day, for free.

What does this mean for you? Save your money and your muscles. A juice cleanse is not a sustainable solution. Healthy weight loss is achieved through a slight calorie deficit, sufficient protein, and exercise.

Myth 4: You must avoid fat to lose weight

For a long time, we thought: fat makes you fat. Logical, right? But that's not how your body works.

Fats are necessary for the absorption of vitamins, the production of hormones, and the proper functioning of your brain. You cannot live a healthy life without fat. It is about the type of fat you eat.

Saturated fats from fried food and fatty snacks are less beneficial. Unsaturated fats from avocado, nuts, olive oil, and fatty fish, on the other hand, are healthy. They keep you feeling full longer and prevent you from snacking.

What does this mean for you? Feel free to eat a handful of nuts as a snack. Or half an avocado with your lunch. Those fats are more satiating than a cookie and provide your body with valuable nutrients.

Myth 5: Cardio alone is enough to lose weight

Running, cycling, the elliptical trainer. Many people think that cardio is the way to lose weight. After all, you burn calories.

That's correct. But there is a catch. With cardio alone, you also lose muscle mass. And muscle mass determines your resting metabolic rate. Less muscle means lower calorie burning at rest. In the long run, it doesn't get you very far.

The combination of strength and cardio works better. Strength training builds muscle. Those muscles burn calories, even when you are not doing anything. Cardio is good for your heart and fitness. Together, they are a golden duo.

What does this mean for you? The Milon Circle combines strength and cardio in 35 minutes. That is why it works so well for weight loss.

Myth 6: Weight loss pills and injections are the fastest way

Ozempic, Wegovy, weight loss pills. You read about them more and more. And yes, some people lose a lot of weight with them.

There is a big 'but' to this 'solution'. These products were developed for people with severe obesity or type 2 diabetes. Under medical supervision. They are not a miracle cure for everyone who wants to lose a few kilos.

Moreover, if you stop the injections, the weight often comes back. After all, you haven't learned to eat or exercise differently. And here too, the rule applies: you lose not only fat, but also muscle mass.

What does this mean for you? For most people, the combination of a healthy diet and regular exercise is more effective, safer, and more sustainable. No pills, no injections. Just train smart and eat consciously.

So how do you lose weight healthily?

Many of these myths and methods have something in common: they lead to a loss of muscle mass. And that is exactly what you don't want. Less muscle means a lower metabolism. In the long run, this actually makes losing weight more difficult.

The formula is simpler than you think. Combine a healthy diet with strength training. This way, you lose fat mass and maintain your muscles. Your metabolism stays at a healthy level. And your results last.

No quick fixes. No extreme diets. Just an approach that works.

Want to know more?

Do you want to lose weight in a way that fits your life? Take the membership test and sign up for a free introductory consultation. Then we will discuss together what works for you. We bet you'll be surprised!

Your inbox is full of "lose 10 kilos in 2 weeks" promises. January is the perfect time to shed those extra holiday pounds, right? Tempting? Absolutely. Effective? Absolutely not. In this blog post, we'll explain why crash diets sabotage your metabolism and how you can start the new year sustainably.

The crash diet illusion

A crash diet works simply: you eat extremely little, often just 800-1000 calories a day. The first week will fly by. The pounds will fall off, and you'll fit into those old jeans again. Good luck!

But what are you actually losing? Primarily water and muscle mass. For every three kilos you lose, often only one kilo is actual fat. The rest? Valuable muscle and water. And you really need that muscle for a healthy metabolism.

Your body in panic

With extreme calorie restriction, your body thinks it's in a famine. It switches to survival mode. Your metabolism slows by as much as 20-30%. Your body becomes more frugal with every calorie it consumes.

Simultaneously, your hunger hormone ghrelin rises and your satiety hormone leptin drops. The result? Cravings. Your body screams for food. That's why crash diets are so difficult to maintain. It's not a lack of willpower—you're fighting against your own biology.

The yo-yo effect is lurking

After weeks of deprivation, you can't hold out any longer. You start eating normally again. But your metabolism is still running at a low ebb. Your body is now extra inclined to store calories as fat—a defense against the next "famine."

This yo-yo effect There's no guarantee, but the chance of it happening increases significantly after a crash diet. With every crash diet, this risk increases. Your metabolism slows, losing weight becomes harder, and the chance of regaining more than you lost increases.

The sustainable approach for this new year

Let go of that January panic. You've already started—this is week one of the new year. Make it a success with a plan that works:

Start with small changes. Replace soda with water. Choose whole-wheat bread instead of white. Add a serving of vegetables to every meal. small changes are sustainable and add up.

Aim for a modest calorie reduction of 300-500 calories per day. This will result in a healthy weight loss of half a kilo per week. Less dramatic than a crash diet, but you will maintain your muscle mass and your metabolism stays at the right level.

Add movement, but don't overdo it

Don't compensate with extreme sports. Five hours a week in the gym after weeks of sitting still during the holidays? A recipe for injuries and burnout. Start slowly with two sessions a week. short strength trainingBuild up slowly.

The Milon Circle At Happy Bodies, training is perfect for a healthy start. In 35 minutes, you'll train your entire body without straining. Twice every ten days is enough to boost your metabolism without exhausting your body.

Focus on habits, not the scale

Stop weighing yourself daily. Focus on developing healthy habits. Drink plenty of water. Sleep 7-8 hours a night. Eat enough protein. Exercise daily, even if it's just a walk.

These habits may seem small, but they transform your health from the inside out. Not a quick fix, but a lifestyle that you can maintain all year round.

It's only January – you have all the time in the world

The year has just begun. You have 51 weeks ahead of you. Use them wisely. No drastic measures that you'll abandon by mid-February. But sustainable changes that will still be a part of your life a year from now.

Start one healthy habit today. Add another tomorrow. In a month, you'll have a new routine. In a year, a new lifestyle. No stress, no crash diets, and most importantly: no yo-yo effect.

Zucchini spaghetti, cauliflower rice, banana ice cream—the supermarket is now full of lighter alternatives for your favorite dishes. But do these swaps really work? And more importantly, do they taste good? In this blog post, we'll tell you which kitchen swaps are truly worth trying and how you can enjoy your favorite foods guilt-free.

Why small swaps make a big difference

Losing weight boils down to one simple rule: you have to burn more calories than you consume. But drastically cutting back on food is impossible. That's why smart swaps are so valuable. By substituting ingredients here and there, you can unknowingly save hundreds of calories a day without going hungry.

Take a normal serving of spaghetti carbonara – easily 800 calories. Replace half the pasta with zucchini noodles and the cream with Greek yogurt, and you're at 450 calories. That's a saving of 350 calories for practically the same plate of food. Do this a few times a week and you'll save thousands of calories a month.

The Pasta Revolution: Vegetables as Noodles

Spiralizers have conquered the kitchen, and rightly so. Zucchini spaghetti contains only 20 calories per 100 grams, compared to 160 calories for regular pasta. But courgetti (as hipsters call it) isn't your only option.

Also try carrot noodles for a sweet twist, or beetroot spaghetti for an earthy flavor. Pumpkin noodles are firmer and very filling. The secret to delicious vegetable pasta? Don't overcook them—two minutes in the pan is enough. Otherwise, it will become a watery mess. Pat them dry with a paper towel first for extra crunch.

To transition, mix vegetable pasta with regular pasta. Start with a 50/50 ratio and gradually reduce. This way, you'll get used to the taste without feeling like you're missing out.

Cream without remorse: the dairy swaps

Cream makes everything taste better, but with 350 calories per 100 ml, it's also a lot heavier. Fortunately, there are alternatives that still make your dishes creamy.

Greek yogurt (0% fat) is a kitchen hero. With 57 calories per 100 grams, you'll save a lot while also getting extra protein. It's perfect in pasta sauces, soups, and even scrambled eggs. Stir yogurt into your dish at the end to prevent curdling.

Light ricotta works great in lasagna and stuffed peppers. Low-fat quark makes smoothies creamy without the calories of full-fat yogurt. And for those who are lactose intolerant, unsweetened almond milk or oat milk are light alternatives to milk in recipes.

Rice reinvented: the grain substitutes

A serving of white rice contains about 130 calories per 100 grams. Cauliflower rice? Only 25 calories. That's a saving of 80%. Grate a cauliflower, fry it in a dry pan for five minutes, and you're done.

But there's more than just cauliflower. Broccoli rice has more bite and extra iron. Parsnip rice is sweeter and pairs perfectly with Asian dishes. And quinoa? Technically not a swap, but with more protein and fiber than rice, it's a smarter choice.

The trick with vegetable grains is seasoning. Cauliflower doesn't taste much on its own, but with garlic, ginger, and soy sauce, it becomes a flavor bomb. Again, mix it with plain rice if the transition is too much.

Meat 'light' without losing taste

Ground meat is the foundation of countless dishes, but it easily contains 250 calories per 100 grams. Replace half of it with finely chopped mushrooms, and you'll retain the umami flavor with fewer calories.

Lentils work fantastically in bolognese sauce. They absorb the flavor of the tomato sauce and provide extra fiber. Black beans make burgers more filling without the fat. And extra vegetables in your meatballs? Grated carrots and zucchini add moisture without anyone noticing.

For meat lovers: choose lean ground meat and fry it in a dry pan. Discard the fat that comes out. Instant calorie savings without compromising flavor.

Sweet swaps that really work

Replacing sugar is tricky – artificial sweeteners often taste like chemicals. But there are natural alternatives that do work.

Applesauce (no added sugar) replaces butter in brownies and muffins. You'll save calories and get a moister result. Dates mixed with water make a caramel syrup that tastes divine in oatmeal. Bananas replace sugar in pancakes – mash them and mix them into the batter.

For ice cream lovers: frozen bananas in the blender become magically creamy ice cream. Add cocoa powder for chocolate ice cream, or peanut butter for a nutty twist. 100 calories per serving versus 300 for regular ice cream.

The Practice: How to Make Swaps That Stick

Start small. Choose one swap per week and give yourself time to get used to it. Don't force yourself to change everything at once – that won't work.

Invest in good kitchen utensils. A spiralizer, food processor, and good non-stick pans make healthy cooking easier. If it's easy, you'll stick with it.

Experiment with herbs and spices. Healthy swaps can be bland, but with the right spices, they become flavor bombs. Garlic, ginger, cumin, paprika—they're calorie-free yet add a world of flavor.

Swaps you should avoid

Not every swap is worth it. Cauliflower pizza? Often a disappointment that falls apart. Avocado as a butter replacement in pastries? Expensive and not any tastier. And that trendy protein pasta? Tastes like cardboard.

Focus on swaps that truly work and that you'll continue to enjoy. It's not about perfection, but about sustainable changes you can maintain.

Start in your own kitchen today

Healthier cooking doesn't have to be difficult. With these clever swaps, you'll save calories without sacrificing flavor. Start tonight with one simple swap – replace half your pasta with zucchini, or stir yogurt into your sauce instead of cream.

Small changes in the kitchen lead to big results on the scale. And the best part? You don't have to give up your favorite dishes. You simply make them a little lighter. lose weight sustainably without the feeling like you're constantly on a diet.

Every day, we make dozens of choices about what we eat and drink. Whether it's a snack, a meal at the table, or a cup of coffee—every bite, every sip is an opportunity to nourish or burden your body. Some of these choices have a greater impact than others. For example, did you know that certain foods can actually boost your metabolism? In this blog post, Rémon Koetje, lifestyle coach at Happy Bodies, explains which foods can boost your metabolism and what you can expect from these effects.

The science behind metabolism and nutrition

Your metabolism determines how quickly your body burns calories. This process runs 24 hours a day, even while you sleep. Your basal metabolic rate (BMR) uses about 60-75% of your daily calories, purely to keep your body running.

Certain foods require more energy to digest, which temporarily increases your metabolism. This is called thermal effect of foodFor example, proteins require more energy to digest than fats or carbohydrates. According to recent research, your body uses approximately 15-30% of the calories in protein just for its digestion.

Foods That Boost Your Metabolism

Chili peppers and other spicy spices

Capsaicin, the substance that gives peppers their fire, temporarily boosts your metabolism. Research shows that eating chili peppers can increase your calorie burn by about 6% for a short period. Add some cayenne pepper to your morning egg or some jalapeño to your dinner for a little metabolic boost.

Protein-rich food

Chicken, fish, eggs, legumes, and other protein sources significantly increase the thermic effect of food. Your body burns more calories digesting protein than carbohydrates or fats. Furthermore, protein helps maintain muscle mass during weight loss, which is crucial because muscle increases your basal metabolic rate.

Green tea and coffee

The caffeine in coffee and the catechins in green tea can give your metabolism a temporary boost. Studies show That three to five cups of green tea a day can increase your calorie burn by 70-100 calories. That may not seem like much, but over a month, it adds up to nearly a pound of weight loss.

Whole grain products

Whole wheat contains complex carbohydrates and fiber These require more energy to digest than refined grains. Your blood sugar levels remain more stable, so you'll feel less hungry. Replace white bread with whole wheat bread, white rice with brown rice, and regular pasta with whole wheat pasta.

Omega-3 rich fish

Oily fish such as salmon, mackerel and herring contain omega-3 fatty acids, which have anti-inflammatory properties and can boost your metabolism. Research suggests that omega-3s can reduce leptin resistance, helping your body respond better to this satiety hormone.

The reality: what can you expect?

Let's be honest: the effect of these foods on your metabolism is limited. Even the strongest natural metabolism boosters increase your calorie burn by at most 10%, and even then only temporarily. For an average woman, that means about 150-200 extra calories per day.

This doesn't mean these foods are worthless. On the contrary: they offer numerous health benefits in addition to their modest effect on your metabolism. They help regulate your blood sugar, reduce inflammation, and keep you feeling fuller longer.

Personalization: the key to success

What works for one person doesn't always work for another. Your metabolic profile is unique. Factors like your gut flora, genetics, hormone balance, and lifestyle determine how your body reacts to different foods. The biggest gains aren't achieved with individual "superfoods," but with a whole range of nutrients. personalized diet that suits your body and lifestyle. A pattern you can maintain. And when you combine this with a customized exercise plan, you significantly enhance the effects. professional lifestyle coach can help you draw up such a personal plan.

Practical tips to apply this

Start with small changes. Add some ginger or cayenne pepper to your tea. Have a protein-rich lunch with lots of vegetables and whole grains. Drink an extra cup of green tea instead of soda.

Plan your meals ahead. This way, you'll avoid craving quick, refined carbs that will crash your energy levels. Prepare a large batch of healthy meals once a week so you always have something nutritious on hand.

Get started today

Want to learn more about how to exercise effectively with a busy family by training twice 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Even if you have physical complaints? 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!

Tips & tricks about your health in your mailbox

For many people, sports are a challenge. You may recognize this: your agenda is overflowing, you have little energy and the threshold to go to a gym is high. However, there is a way to get fit without it costing you a lot of time or having to drag yourself over the threshold of a busy, massive gym. Discover how you can achieve your goals with short, effective training sessions in a personal setting.

Exercising in a homely atmosphere without any hassle

In traditional gyms the setting can overwhelming are. Large mirrors, loud music and rows of machines create an atmosphere that does not appeal to everyone. At Happy Bodies we have broken this image. No shiny bodies and tight suits; here you enter a place that feels like a nice living room: small-scale, quiet and without unnecessary stimuli. The focus is on personal attention and a pleasant experience, so that everyone feels at ease.

Achieve your goal in just 35 minutes per session

Time is another big barrier when it comes to exercising. We understand that at Happy Bodies. That's why we work with the innovative Milon circle: a series of fully automatic fitness equipment that trains your entire body in just two 35-minute sessions every ten days. Everything is completely tailored to your body. During an intake, the Milonizer scans your body and automatically adjusts the equipment to your unique needs. Whether you have knee problems to take into account or a temporary injury have: every exercise fits seamlessly with what you need. Even if you are seriously ill, you can still get the most out of yourself with us, as John's story proves.

Personal guidance that suits you

It can be hard to stay motivated. That's why Happy Bodies provides guidance that goes beyond the standard. Your coach will help you get started and keep following you. Regular evaluations and adjustments to your schedule ensure that you are constantly making progress. It almost feels like you have a personal trainer, but without the high price tag.

Customized nutrition: more than just exercise

Effective training goes hand in hand with the right nutrition. With the smart VYTAL nutrition app you get access to personal daily menus and thousands of recipes. Whether you want to lose weight, want to build muscle mass or just want to eat healthier, together with your coach you will create a nutrition plan that fits your goals. Not a standard diet, but customization that takes into account your taste and lifestyle.

Discover how sports become fun again

You don't have to be a fanatic athlete to work on your health. At Happy Bodies, you can make a big impact with small steps. With just a few workouts a month, you'll feel stronger, fitter, and more energetic.

Drinking water is important for good health, but did you know it can also play a role in weight loss? Many people underestimate the impact of adequate hydration on their metabolism, appetite, and overall well-being. In this blog post, Rémon Koetje, Lifestyle Coach and Trainer at Happy Bodies, explains why drinking enough water can help you lose weight more easily.

Why water is important for your health

Water is essential for your body; it consists of an average of 70% water, and it plays a major role in virtually all bodily functions. It helps regulate your body temperature, transports nutrients and oxygen to your cells, and removes waste. So water isn't just necessary for staying hydrated; it also contributes to your overall health and well-being.

Water as a natural aid in weight loss

Drinking enough water can be a subtle but smart way to support weight loss. Water doesn't contain calories, but drinking a glass of water before a meal can help curb your appetite. It provides temporary satiety, which can lead to less food intake. Research shows that people who drink a glass of water before each meal often consume fewer calories. It's a simple way to be more mindful of your diet without resorting to drastic measures.

Hydration and metabolism

But there are more benefits. A well-hydrated body functions more efficiently, and that also applies to your metabolism. Studies Studies show that drinking water can give your metabolism a small boost, helping you burn a few extra calories. Cold water can enhance this effect, as your body uses energy to warm the water to body temperature. While it doesn't cause major changes, every little bit contributes to your daily energy expenditure, which can make a difference in the long run.

Water as a substitute for sugary drinks

Choosing water to replace sugary drinks can significantly reduce your calorie intake. Soda, fruit juice, and even some "healthy" sports drinks contain high levels of hidden sugar. These extra calories contribute to weight gain without filling you up or contributing to your health. Drinking water instead can save you hundreds of calories every day. A simple step that can make a big difference in your weight loss.

Avoid confusing thirst and hunger

Many people confuse thirst with hunger, which can lead to consuming extra calories their bodies don't actually need. The next time you feel hungry, try drinking a glass of water first. Often, you'll feel thirsty, not hungry. By paying attention to your thirst in this way, you can consciously choose to eat less and avoid unnecessary calorie intake.

Make drinking water a habit

One of the challenges of drinking enough water is making it a regular habit. For example, keep a bottle of water within reach on your desk or in your bag so you can take a sip regularly. You can also try drinking a glass of water with every meal or snack. Small adjustments to your routine can help you drink the recommended amount of water daily.

Combine healthy habits with short workouts

Drinking enough water is a powerful first step toward a healthier lifestyle. Want to achieve even greater results? At Happy Bodies, we help you combine these healthy habits with effective workouts. With the Milon Circle, you can work towards a stronger, fitter body in just two 35-minute sessions every ten days.

Rianne has been doing sports for a long time and for the last three years under the guidance of a personal trainer. When the attention for her back problems slackened and she started to miss the personal touch, she decided to visit Happy Bodies. Rianne was immediately sold. In this blog she tells why she chose Happy Bodies and what makes this concept so unique.

Training with back pain

Before I came to Happy Bodies, I trained for years at a large gym. It wasn't a huge gym, where people only come to show their muscles, but a friendly gym, with fun classes where young and old are welcome. At some point I hired a personal trainer, because I wanted more personal guidance with my back problems. I did that for three years, but after a while it started to go downhill. The attention for my back problems slackened and it wasn't as 'personal' as I wanted.

The transition to Happy Bodies

Here in the shopping street of Heemstede there is a branch of Happy Bodies, within walking distance of my house. I had already peeked inside regularly, but I had not yet gotten around to going inside. At one point I cycled past and the traffic light on the corner of the street turned red. Then I thought, this is the moment! I turned around and spontaneously went inside. Coincidentally, one of the trainers had a cancellation, so she was able to make time for me on the spot. We got into a super nice conversation and I was immediately 'converted'.

Diverse and advanced

That was mid-May of this year and my first ticket is only just full, but I can already say that I am very pleased with it. What I like about Happy Bodies is that it all looks quite simple on the outside, but that it is very diverse and advanced. The employees know how to motivate you really well and what really appeals to me is that all your data is registered. If you do an exercise less well, the computer registers it immediately. Recently a trainer was standing in the Milon circle looking at me and I asked him if he was learning the names of the athletes. 'No', he said, 'I see that you have a whistle next to one of the devices.' He could see from that that I had not raised that device for 21 days. So nothing escapes their attention. And - very helpfully - he was able to immediately arrange for me to have the device set a bit heavier via his tablet.

Personal guidance

I have completely rediscovered the personal side of coaching here. The trainers correct you immediately if you are not sitting properly on a piece of equipment. This is also a way for athletes to learn from each other. When I hear someone else getting instructions, I immediately wonder if I have the right posture. The coaches are very accessible; they not only help you, but are also always up for a chat.

Milon You

At Happy Bodies in Heemstede, we have, just like at a number of other locations, recently installed the Milon You. With this, the trainers can perform all kinds of fun tests, such as the sarcopenia test. But they can also calculate your muscle age. The trainer came to me and said he wanted to tell me something fun: my muscle age turned out to be 47, twelve years younger than my actual age! They present these kinds of things with such enthusiasm that it feels like a real gift. Isn't that fantastic?!

Cosy

What I also like is that you can easily start a conversation with other athletes if you want to. You just notice that not everyone is only busy for themselves, but that there is real interaction between people. You don't have to meet your best friends at the sports club, but it is still a lot more fun than at such a large, impersonal gym. The social aspect makes training a lot more fun and motivating.

VYTAL Nutrition App

I have also started with the VYTAL nutrition app, because I would like to lose some weight. It is quite difficult to stick to eating plans and follow what the app says about what and how often and how much you should eat. Nevertheless, the trainers know how to keep me on track. It is not just another new diet, that does not suit me and is also difficult to maintain in the long term. You just learn to deal with food differently. I am curious!

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!