The longest day is just behind us, and that means summer has begun! Sun, lovely long days, terrace weather, holidays and… lots of temptations. How do you stay fit and slim while still enjoying every summer moment? In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, gives tips on how to get the most out of this wonderful season.

Making healthy choices on vacation

Going on holiday doesn’t mean you have to leave your healthy habits at home. Start your day with a healthy breakfast, such as a fruit salad or yoghurt with nuts, to keep you full of energy. Let yourself be tempted by the delicious fruits of southern Europe, such as juicy peaches, sun-ripened tomatoes or sweet nectarines. Also try the fresh Scandinavian breakfast options such as Skyr or crispbread with cream cheese and fresh berries. Every country has something to enjoy without immediately tipping the scales. Don’t forget to drink plenty of water, especially in hot weather, to stay hydrated and refreshed.

Keep moving

Who says exercise can’t go hand in hand with a holiday? Add some simple exercises to your daily holiday routine to stay active. Start your day with a leisurely morning walk along the beach or plan a bike ride to that picturesque village nearby – or a little further away. Take a dip in the pool, the sea or the lake for a refreshing and relaxing workout. Also try an evening stroll after dinner. A perfect way to soak up the local atmosphere while getting some exercise. These activities are not only fun, but also help you stay physically active and enjoy your surroundings at the same time.

Eat and drink smart

Summer means enjoying ice cream and cozy barbecues, but you can make smart choices without depriving yourself. For example, opt for a popsicle instead of ice cream. At the barbecue, you can grill lean meats such as chicken or delicious vegetable skewers, and complement this with a fresh salad full of seasonal vegetables. If you feel peckish in between, go for a handful of unsalted nuts or a bowl of fresh fruit, such as crunchy apple or sweet cherries. These snacks will keep you full without adding too many calories. If you feel like a drink, try mixing your favorite alcohol with diet soda or sparkling water, or opt for a light glass of prosecco. Alternate with water to keep the number of alcoholic drinks limited and to control your appetite. Water is definitely your best friend during the summer months. Not only does it keep you hydrated, it also helps improve your metabolism. Always carry a large bottle full of water with you.

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!

Regular exercise is important for everyone, but it's especially beneficial for people with diabetes or prediabetes. In this blog post, we'll tell you how to make combining exercise and diabetes a success.

Diabetes in numbers

More than one million people in the Netherlands have diabetes. That number grows by a thousand new cases every week. Ninety percent of them have type 2 diabetes, a form of diabetes influenced by factors such as obesity, age, and heredity. Diabetes is one of the most common chronic diseases in the Netherlands and can lead to serious complications, such as cardiovascular disease, eye problems, kidney failure, and amputations. Diabetes can negatively impact the quality of life of people with diabetes and their loved ones.

Diabetes and sports

Regular exercise helps lower blood glucose and increase insulin sensitivity, thus counteracting insulin resistance. It also improves blood pressure, cholesterol levels, weight, and well-being in people with diabetes. Moreover, regular exercise can reduce the risk of developing type 2 diabetes or delay its diagnosis. Exercise can also help you lose weight or maintain a healthy weight, which is important in diabetes management.

Challenges

Exercise and diabetes are a good combination, but there are a few things to keep in mind. Here are some tips for exercising healthily and safely with diabetes:

• Monitor your blood sugar levels before, during, and after exercise. This way, you can see how your body is responding to the exertion and whether you need extra carbohydrates or insulin.
• Eat healthy, high-carb foods to maintain sufficient energy during your workout. Think of fruit, bread, crackers, muesli, or yogurt, for example.
• Adjust your medication or insulin intake to your exercise routine. You can ask your doctor or diabetes nurse for advice. Exercise makes your body more sensitive to insulin, making you more likely to develop hypoglycemia.
• Always carry quick-release sugars with you, such as sports drinks, glucose, or syrup. This way, you can quickly treat a hypo if it does occur.
• Always carry your medical information with you, for example, in the form of an SOS bracelet. This way, others know what to do if you experience hypoglycemia or hyperactivity and become unresponsive.
• Be careful with very strenuous activities, such as endurance sports. Your blood sugar can suddenly rise or fall dramatically, which can be dangerous. However, some elite athletes also have diabetes, so it's certainly possible. However, you'll need proper regulation and guidance.
• Do a proper warm-up and cool-down to prepare and recover your muscles and circulation.
• Enjoy exercising and the fit feeling it gives you!
• Find a gym where you feel comfortable and where you'll receive good, professional guidance. Don't forget to inform your instructor about your diabetes.

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.

If you want to lose weight, you need to ensure a negative energy balance. At the end of the day, you need to have burned more calories than you have consumed. You can do this by exercising a lot, but nutrition plays an even more important role. In this blog, we will tell you why balance and making conscious choices are the key to successful weight loss and a healthy lifestyle.

'You can't outtrain a bad diet'

Think you can eat whatever you want as long as you exercise regularly? We're sorry to disappoint you. A recent paper in the British Journal of Sports Medicine found that while exercise is an important tool in reducing the risk of heart disease, type 2 diabetes and other health problems, it's not enough when it comes to weight loss or healthy lifestyle habits. "You can't exercise away a bad diet," the authors write. "To truly live a healthy lifestyle, you need both a balanced diet and exercise," writes Deborah Rohm Young, Ph.D., director of behavioral research at Kaiser Permanente Southern California. "You can't have one without the other."

Exercise and good nutrition are both important

According to Young, exercise and diet play several important roles in maintaining health. Exercise has many benefits, including building muscle, improving bone density, managing diabetes, and improving mental health. A heart-healthy lifestyle that includes exercise and a healthy diet can help reduce risk factors for heart disease, such as high cholesterol or high blood pressure. But for those looking to lose weight, the benefits of exercise are limited if poor diets aren’t changed.

It's all about balance

Many people overestimate how many calories they burn during exercise. An hour of easy cycling burns about three hundred calories. A piece of apple pie or a large slice of pizza and the calories are back on. Although exercise is important and muscle mass plays a role, especially because of the afterburn effect, nutrition plays a crucial role in achieving your weight loss goals. Of course, you don't have to banish all your favorite treats for the rest of your life. Enjoying a glass of wine or a bitterbal every now and then is fine, but if you do this daily, all your efforts to lose weight will be lost. It's all about balance.

The Happy Bodies approach to successful weight loss and vitality

At Happy Bodies, we teach you how to find the right balance between exercise and nutrition, so that you can get the most out of your efforts. If you want to lose weight sustainably or maintain your weight, it is necessary to make conscious choices. In addition to our training sessions, we also offer workshops and lectures on nutrition, health and self-care. We want you to not only lose weight, but also regain vitality and a sense of well-being. Our coaches help you make the right choices, develop healthy eating habits and find a balanced lifestyle that suits your needs and goals.

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!

For people with busy jobs and busy social lives, it can be difficult to find time to exercise and maintain a healthy diet. But the good news is that with a few small lifestyle changes, you can quickly see results. In this blog post, we'll give you five tips for losing weight quickly.

1. Create a consistent calorie deficit

One of the most important factors for weight loss is creating a negative energy balance: a (slight) calorie deficit, as we discussed in a previous blog post. This means you consume fewer calories than you burn. This works best by combining healthy eating with more exercise. Set a realistic goal, for example, 0.5 kilograms per week. This will help you maintain it and prevent you from falling back into old habits.

2. Alternate between cardio and strength training

It's important to do both cardio and strength training. Cardio helps you burn calories and improve your fitness, while strength training helps you build muscle mass and boost your metabolism. Try to exercise at least three times a week—and moderate intensity is fine—with strength training twice a week.

3. Maintain a balanced diet

A healthy, balanced diet is essential for weight loss. Make sure you get enough protein, vegetables, and healthy fats, and avoid sugary and processed foods. Create a weekly menu and plan your meals ahead to avoid the temptation of unhealthy snacking.

4. Use the Milon Circle

Don't have much time to exercise? Then use the Milon Circle. With this fully automatic training method, you can exercise your entire body in just 35 minutes, very efficiently and effectively. The ideal solution for people with busy lives who still want to work on their health and fitness.

5. Find a gym that suits you

Not every gym is right for everyone. If you hate crowded gyms and prefer a home-like atmosphere, choose Happy Bodies. Here you'll receive personalized guidance and train in a small setting. This way, exercising not only becomes more effective but also enjoyable again.

No shortcut

There's no shortcut to fast weight loss. It's all about maintaining a small calorie deficit, maintaining a balanced diet, alternating between cardio and strength training, and exercising regularly. With the Milon Circle, you can get the most out of your workout in 35 minutes, and at Happy Bodies, you'll also receive personalized guidance. All in a home-like atmosphere.

Some people think that the more you sweat, the more calories you burn. Of course, it looks very impressive, such a sweaty body in the gym. But what you see, is only fluid that the body gives off to ensure that it does not overheat. It says nothing - absolutely nothing - about the number of (extra) calories that you burn. In this blog we will tell you how that works.

Sweat is a waste product

Sweat is a waste product. It is fluid that our sweat glands secrete when our body gets warm. It is not an indication of the number of calories or the amount of fat that you burn at that moment. Of course, there is a big chance that you will sweat during physical exertion, and at that moment you undoubtedly also burn calories and fat. But a visit to the sauna is just as good a guarantee for a good sweat session, without you burning a single extra calorie. Moreover, one person sweats after a long walk and another only after climbing a steep mountain.

Fable

So it is a myth that the more you sweat, the more fat you burn. Sweat is a fluid that the skin secretes as a way to cool the body during sports or other physical activities. It contains fluid, salts and electrolytes, but it does not contain fat. If you want to lose weight, you do not have to worry about whether you sweat or not. As we have said before: it is about the negative energy balance. Only when you burn more calories than you consume will this lead to weight loss and fat burning. So it is better to focus on how many calories you burn instead of how much you sweat.

How can the Milon Circle help you burn fat?

Burning fat during exercise depends on several factors, such as the intensity level of the exercise, the duration of the exercise and the composition of your diet. It is more important to ensure a healthy balance between nutrition and exercise and to follow a regular exercise program to burn fat. The Milon circle helps you to strengthen your muscles and increase your endurance. These muscles in turn ensure a higher metabolism, better endurance ensures that you get through the day full of energy. Whether or not you show beads of sweat does not matter that much.

Intermittent fasting—also known as periodic fasting—is a hot topic. But opinions are divided on whether it actually works. In this blog post, we'll explain what intermittent fasting is, how it works, and our perspective on it. Spoiler alert: it works, but only if you cooperate!

Intermittent fasting, what is it?

Intermittent fasting is called periodic fasting in Dutch, and that pretty much sums it up. With intermittent fasting, you only eat during a specific period. For example, you could eat for an eight-hour period each day and fast the rest of the time. There are many different intermittent fasting plans. The most popular is the 16:8 method: you fast for 16 hours a day and eat within an eight-hour window. For example, you eat your first meal at noon and your last at 8:00 PM. Then you eat nothing for 16 hours. You can also choose to fast once or twice a week for a period of 24 consecutive hours. Drinking is allowed during the fasting period, as long as you choose coffee, tea, water, and calorie-free drinks. Numerous variations are possible.

Intermittent fasting, what does it do?

Intermittent fasting is a popular method for weight loss. This is partly because you only eat for a short period of time, so you're likely to consume fewer calories, but there's more to it. Fasting increases growth hormone, which promotes fat loss and muscle mass preservation. Intermittent fasting also reduces insulin resistance, leading to better blood sugar levels. On Voluitlevenmetdiabetes.nl, we read that your body burns fat instead of glucose during the fasting period, which keeps blood sugar levels low, reduces insulin needs, and restores insulin sensitivity over time. If you fast for longer periods, your body also produces norepinephrine, a stress hormone that works similarly to adrenaline. After 24 hours of fasting, it increases your metabolism by about ten percent.

Intermittent fasting, hype or fact?

Some people think intermittent fasting is a fad, but we firmly believe in the positive effects of intermittent fasting. Besides the benefits mentioned above, it also reduces inflammation and oxidative stress, which can have a positive effect on chronic diseases. It can also help if you want to lose weight, although there's a catch. As Rémon Koetje, Lifestyle coach and trainer at Happy Bodies in Alkmaar, previously explained in his blog, there's no miracle cure that will make you lose weight. Intermittent fasting is no miracle cure either. For example, if you follow the 16:8 method and stuff yourself with cream cake, frikandellen, and chocolate milk during the eight hours you're allowed to eat, the chance of losing weight is quite small. If you make the right food choices during the eating window, exercise regularly, and ensure you sleep well at night, intermittent fasting will definitely contribute to your weight loss.

Intermittent fasting, is it safe?

Intermittent fasting is safe for most people, but certainly not for everyone. Skipping meals may not be advisable if you are pregnant or breastfeeding. If you have kidney stones, diabetes, or other medical problems, or are unsure, always consult your doctor before starting intermittent fasting.

We hear it more and more often: carbohydrates, you better not eat them as an athlete, they make you fat. Believe us, this is a myth. In principle, it doesn't matter what you eat to lose weight, as long as your energy balance is – slightly – negative. In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies in Alkmaar, explains how it works.

Old, sick and fat from carbohydrates

Type 'low carb' into Google and you will get almost three million results. So you can at least say that it is a hot topic. It makes you age faster, it causes diabetes and if you want to lose weight, carbohydrates are absolutely out of the question. The truth is a bit more nuanced. It has never been proven that carbohydrates make you age faster. Carbohydrates do not give you diabetes either. Little is known about the causes of diabetes type 1, but its development probably has to do with predisposition. The causes of diabetes 2 can be found in the corner of obesity, smoking, unhealthy diet and too little exercise. The word 'carbohydrates' does not even appear on the special pages about diabetes type 1 and diabetes type 2 of the Diabetes Fund.

Quality more important than quantity

The Health Council, the independent scientific advisory body for government and parliament, advises to get at least 20 percent of our energy from fat, at least ten percent from protein and 40 to 70 percent from carbohydrates. Of course, a caveat is added to this: it is advisable to eat foods that have been shown to contain nutritious ingredients. It will come as no surprise that foods such as whole grain products, legumes, vegetables and fruit are better for your health than products such as sugar, chips, white rice, cookies and sweets. That is also exactly the advice of the Diabetes Fund: the quality of carbohydrates is more important than the quantity.

Healthy weight loss is about the right balance

Even if you want to lose weight, it's all about balance. Carbohydrates are fine, but eat 'good' carbohydrates and make sure you consume slightly fewer calories than you burn. Strength and endurance athletes need a bit more protein than non-athletes, but according to the Nutrition Center, you get enough protein if you eat healthy and varied. So feel free to leave all those expensive shakes and bars behind. At Happy Bodies, we work with the smart nutrition app from VYTAL. This way, we help you eat healthy, consciously and nutritiously. In addition to balance in your diet, losing weight is also about the right balance between effort and relaxation. You really don't have to start training for a marathon right away. Moderately intensive exercise is fine. With the Milon circle, you train your entire body in two times 35 minutes every ten days, even if you are a bit older or have ailments. That is something that everyone can maintain, right?

In recent years, Marcella van Doorn saw the needle on the scale slowly moving in the wrong direction. She almost decided to accept that the kilos would not disappear so easily as the years went by. Until one of her trainers at Happy Bodies recommended the VYTAL nutrition app. Marcella is now not only five kilos lighter, she also feels that she can easily maintain this. In this blog, she shares her experiences.

A gym without daredevils

Almost four years ago I ended up at Happy Bodies in Heemstede through someone else. I had already visited quite a few gyms, but Happy Bodies is really different. There are no daredevils parading around in front of large mirrors here, there is a place for everyone, young and old, athletic or less athletic. It is very personal here. I train twice a week in the Milon circle. Very efficient, but to be honest I don't necessarily like that the most. The Synergy lessons that I also follow once a week, that's what really makes me happy. The trainer sets out a kind of course, for you personally or in a small group, with weights, ropes or balls. Very varied. I find the regular measurements quite confronting, but at the same time it is very stimulating.

Pleasantly surprised

My weight is a point of attention for me. Especially now that I'm getting older, I notice that I've unknowingly gained a few kilos that don't go away so easily. Very frustrating, but I really didn't feel like following some kind of starvation diet. When one of the trainers at Happy Bodies suggested that I get started with the VYTAL app, I wasn't immediately enthusiastic. I always eat fairly healthy, and wondered what I would gain from this. Six weeks later I was already very pleasantly surprised: I had lost five kilos of fat and four kilos of weight.

Clear and flexible

With three teenagers at home and a job as an independent career coach, I don’t have time for some complicated diet. This app is very clear. I know exactly what I’m allowed to eat – which is quite a lot – and it’s very flexible. Today I had a recipe with broad beans on the menu, but I still had fresh spinach that needed to be used up. It’s very easy to find a replacement recipe with spinach. Even if my husband is coming over for lunch, I can simply indicate that I want a recipe for two people. It’s also nice that you can plan ahead. I know exactly what groceries I need to get and if I’m giving a training, I can prepare some snacks the day before. I recently went away for a weekend. I brought a crate with the things I needed. My fellow travelers thought it looked so delicious that I ended up making salad for the whole group.

Sustainable result

What also works well for me is that I now always have a kitchen scale on the counter. For example, if I am allowed to have nuts as a snack, I now weigh them. Because the scale is there anyway, I do it. In the past, I would have just filled the bowl. I had almost given up hope of losing weight, it is very nice to discover that it is possible. It is simply very cleverly set up. Your supervisor acts as a stick behind the door, checking off the meals feels like a kind of reward and the fact that it is very visual also stimulates me. It is not really a diet at all, you learn to deal with food differently. That ensures a sustainable result and prevents you from yo-yoing.