Getting older doesn’t have to mean giving up energy and strength. Many complaints that we take for granted as “part of getting older” are actually caused by something else: your muscles become weaker. In this blog, Fenn Leijen, manager at Happy Bodies Haarlem, explains how you can stay strong, mobile, and independent with two short workouts per ten days. Now and in the future.

From what age your muscles start to weaken

Starting in your thirties, your muscle mass slowly decreases. After your fifties, that process accelerates, up to one to two percent per year if you do nothing. This loss is called sarcopenia, and you often don't notice it until something that you used to do easily becomes difficult to do. Read more about this in the blog post loss of muscle mass.

What that means in your daily life

Less muscle strength hits exactly the things on which your independence depends. Climbing stairs, lifting groceries, getting up from a low chair, maintaining your balance when you stumble. Your energy also depends on it: the less muscle you have, the more effort ordinary activities cost. Staying strong is therefore not something for the gym alone; it’s the foundation for a fulfilling old age.

Why strength training works

The good news: muscles respond to training at any age, even in your seventies. Research shows that people over sixty become measurably stronger when they exercise regularly. Moreover, strength training keeps your bones strong, your metabolism active, and your balance sharp. How to build that strength, you’ll find out in the blog post beautiful muscles.

Why the Milon circle is safe for people over 40

When you Happy Bodies train in the Milon circle, under the guidance of your coach. The equipment is adjusted to your level, the movements are controlled, and you don't have to carry around free weights. Your coach and you together determine the right starting level, so you can start safely and prevent injuries. The 35-minute session does not include a rest period, allowing you to train effectively in a short time without overexerting yourself.

Your result is measured

You don’t have to rely on your feelings. The software in the Milon Circle keeps track of every session and how strong you are and how much you’re improving. This way, you can see in black and white that you’re getting stronger, and that often proves to be a pleasant motivation to keep going.

Twice a ten-day period is enough

You don't need hours in a week. With two times a ten days, 35 minutes, you keep your strength up and can build on it slowly. Think of it as investing in the version of yourself who, ten or twenty years from now, will still be walking up the stairs and lifting the grandchildren. Start today.

After a day full of meetings, deadlines, and children demanding attention, your mind is still racing in the evening. You curl up on the couch, but peace doesn't come. You are irritable, sleep poorly, and feel rushed. Sound familiar? You are certainly not alone. In this blog, Nigel Groeneveld, club manager at Happy Bodies Overveen, explains how exercise can literally reset your mind, even if you don't have time for the gym.

What stress does to your body

When you are under prolonged pressure, your body produces the stress hormone cortisol. In small amounts, this is useful: it keeps you sharp and alert. However, with prolonged stress, your cortisol levels remain high. This causes fatigue, poor sleep, irritability, and a persistent restless feeling. Your body is constantly in “on mode,” while it actually needs rest.

Many people recognize the signs: you sleep restlessly, you have less patience, you forget things, and you feel exhausted without having done anything strenuous. These are all signs that your stress system is becoming overloaded.

Why movement works like a reset button

During physical activity, your body produces endorphins, also known as happiness hormones. These reduce tension and improve your mood. At the same time, the production of serotonin and dopamine increases, two neurotransmitters that directly influence how you feel. Serotonin helps you to be calmer and more content; dopamine provides a sense of satisfaction.

A large review published in the British Journal of Sports Medicine (2023) analyzed more than 1,000 previous studies with a total of over 128,000 participants. The conclusion was clear: regular physical activity reduces symptoms of sadness and anxiety. Strength training proved to have the strongest effect on sadness.

The beauty of this is that you don't have to work out for hours. After just 20 to 30 minutes of moderate-intensity exercise, something measurable changes in your brain.

It doesn't have to be a gym.

Moving to reset your mind doesn't have to be in a gym at all. Anything that gets your body moving counts.

Walking in nature works especially well because fresh air and greenery lower your stress hormones faster. Cycling to work gives you a moment of calm before the day begins. Gardening combines exercise with something productive, causing your thoughts to naturally shift. Dancing in your living room, even just for three minutes to your favorite song, raises your heart rate just enough to tip your mood.

The principle behind this is sometimes called “moving meditation”: by focusing on your movement, you give your mind a break from worrying. You don’t have to be a yoga expert for this. Simply moving and keeping your attention on your body is enough.

Try this tonight: the Walk & Reset

Do you feel tense or restless? Try this simple exercise.

Go outside for ten minutes. Without music, without podcasts, without social media. Put your phone on silent and put it in your pocket. Walk at a steady pace and focus your attention on your breathing. Breathe in through your nose, breathe out through your mouth. Look around you. Notice how the air smells, what you hear, how the ground feels under your feet.

Ten minutes is enough to lower your cortisol levels and clear your head. If you do this a few times a week, you will notice that you sleep better, are less irritable, and have more patience with the people around you.

Regular exercise builds up a buffer

Even one walk helps, but the effect becomes stronger the more often you exercise. Research shows that people who exercised regularly for six months suffered significantly less from feelings of sadness than those who did not. Your body becomes more efficient at dealing with stress, and your brain builds up a buffer, as it were, against worrying and tension.

The combination of targeted training one to two times a week, supplemented with short daily moments of activity, is already enough to feel a noticeable difference. Even a brisk walk can yield significant results.

Strength training gives your head an extra boost

Something many people don't stop to think about: strength training has a particularly strong effect on your mental well-being. This is because, during strength training, your muscles produce substances that support your brain function, including BDNF. This is a protein that stimulates the growth of new brain cells, a kind of food for your brain. If you want to know more about what strength training does for you, you can read more about it in our previous blog.

At Happy Bodies, we combine strength training and cardio in the Milon circuit, in just 35 minutes per session. That is short enough to fit into your schedule and long enough to give both your body and your mind a significant boost. Our coaches help you perform the exercises correctly so that you get the most out of them. Do you not feel comfortable in your own skin? Then exercise can be a surprisingly powerful tool.

When is exercise enough?

Exercise is a powerful tool against daily stress and tension. However, it is good to take an honest look at yourself. Have you been feeling down for weeks or months, are you no longer able to manage daily tasks, or do you no longer recognize yourself? Do not be ashamed of this, but seek professional help. A GP or psychologist can assist you further. Exercise is a valuable addition, but sometimes you need more. There is nothing wrong with that.

Training for 35 minutes, twice every ten days. And achieving results too? It sounds too good to be true. Perhaps you’ve thought: surely this can’t work? Or you’ve heard someone say it. An understandable reaction. We are used to thinking that training longer is automatically better. In this blog, Hugo Wieringa, club manager at Happy Bodies, explains the science behind the Milon Circle and why training for a shorter time is sometimes smarter.

Why we think that training longer is better

Most people associate fitness with hours of toiling. An hour on the treadmill, followed by some weights, and then you might be doing well. That idea is deeply ingrained. But is it actually true?

Not necessarily. It is not about how much time you spend at the gym. It is about what your body does during and after that workout.

The science behind the Milon Circle

The Milon Circle combines strength training and cardio in a single 35-minute session. You train all major muscle groups: legs, back, chest, shoulders, and arms. In between, you keep your heart rate high with short cardio bursts. That combination is exactly what research indicates is effective.

Studies show that the combination of strength and cardio yields better results than cardio alone. Strength training builds muscle mass. And muscle mass increases your resting metabolism. The more muscle you have, the more calories you burn. Even when you are sitting on the couch.

The EPOC effect: why you keep burning calories after your workout

This is where it gets really interesting. After an intense strength training session, your body continues to burn extra calories for hours. This is called the EPOC effect, which stands for Excess Post-Exercise Oxygen Consumption. In plain language: your body needs extra oxygen to recover after the workout. That recovery process costs energy.

With gentle cardio, such as an hour-long walk, this effect is minimal. With intensive strength training, it can last for hours. You train for 35 minutes, but your body continues working afterward.

What happens during those 35 minutes?

You start with a warm-up on the cardio machines. This is followed by six strength exercises, alternated with short cardio bursts. You do not adjust each machine yourself. The Milon machines recognize you via a personal chip and adjust automatically. Seat height, weight, resistance: everything is set correctly immediately.

This has two advantages. You don't waste time setting up equipment. And you always train safely, because the resistance matches your strength. After 35 minutes, you have completed a full workout. All muscle groups, including cardio.

Does the Milon Circle really work? We see this in practice.

At Happy Bodies, many people train who previously failed to achieve results at other gyms. Often this is because they only did cardio, or because they didn't know how to use the machines. The combination of personal guidance and smart equipment makes all the difference.

What we often hear from new members: “I thought 35 minutes was too short. But after that first workout, I felt exactly what you mean.” That surprise is relatable. And there is a simple explanation behind it: there isn't a minute of rest in those 35 minutes. Whereas in a traditional gym you spend time waiting for machines, setting up equipment, and taking recovery breaks, in the Milon Circle you train non-stop. As a result, you achieve the same effect in 35 minutes as with a two-hour workout.

The benefits at a glance

In addition to losing weight and getting fitter, regular training on the Milon Circle has more benefits. You maintain muscle mass as you get older. This helps you remain independent. You prevent or reduce back, neck, and joint complaints. And you reduce the risk of chronic conditions such as type 2 diabetes and cardiovascular disease.

All of that in two 35-minute sessions every ten days. No hours at the gym. No complicated schedules.

Is the Milon Circle nonsense? The short answer

No. The Milon Circle is based on proven principles: the combination of strength and cardio, the EPOC effect, and training all major muscle groups. The technology makes it safe and efficient. And the short duration fits into a busy life.

It is not a miracle cure. You still have to come to training. But if you do, it works. We see that every day.

Want to know more?

Curious if the Milon Circle is right for you? Take the membership test and sign up for a free introductory consultation. We'll show you what's possible in 35 minutes. We bet you'll be surprised!

You're eating the same way you used to. You might even be exercising more. And yet, those pants feel tighter than a year ago. Sound familiar? You're not alone. Many women notice around the age of fifty that losing weight suddenly becomes a lot harder. That stubborn belly fat, in particular, seems to take on a life of its own. In this blog post, Hugo Wieringa, franchisee at Happy Bodies, explains why losing weight during menopause is so difficult and what you can do about it.

Your body is changing, and it's not your fault

Let's start with the good news: it's not your willpower. During menopause, estrogen levels drop in every woman. This hormone plays a key role in body fat distribution. Before menopause, your body stores fat primarily around your hips and thighs. After menopause, that fat shifts to your abdomen.

In addition, your metabolism slows down. From the age of thirty, you lose about 3 to 5 percent of your muscle mass every decade if you don't do anything about it. This process is called sarcopeniaLess muscle mass means fewer calories burned at rest. Your basal metabolic rate decreases. And since resting metabolic rate accounts for about 60 to 75 percent of your daily energy expenditure, that adds up considerably.

Why Eating Less Alone Doesn't Work

The logical thinking is: eat less, and you'll lose weight. But it's not that simple. If you eat too little, your body goes into energy saving mode. Your metabolism slows down even further. Moreover, your body breaks down muscle mass to generate energy. The result? You might lose weight temporarily, but as soon as you eat normally again, the pounds come back twice as fast. yo-yo effect many women know this all too well.

Out research from Harvard Medical School It turns out that strength training is the most effective way to maintain muscle mass as you age. And you need that muscle mass to maintain your metabolism.

Strength training is your best friend after fifty

Many women think of cardio when they think about losing weight: running, cycling, the elliptical. That's certainly good for your fitness and your heart. But for weight loss during menopause, strength training is just as important.

Muscles burn more calories than fat tissueEven when you sleep. The more muscle mass you have, the higher your resting calorie burn. Strength training not only helps you lose weight, but also helps you keep it off.

At Happy Bodies, we see this every day. Women who only did cardio for years and didn't lose weight suddenly see results when they add strength training. The combination of strength and cardio works best, and it's precisely that combination that offers the Milon Circle in 35 minutes.

Five tips for losing weight during menopause

Losing weight after fifty requires a different approach than losing weight at thirty. These five tips will help you get started.

1. Make strength training a priority

Train your major muscle groups once or twice a week, such as your legs, back, chest, and arms. You don't have to lift heavy weights. The resistance of the Milon machines automatically adjusts to your strength, ensuring a safe and effective workout.

2. Eat enough protein

Your body needs nutrients to maintain and build muscle. Eat a protein source with every meal: eggs, fish, legumes, cottage cheese, or chicken. A good guideline is 1 to 1.2 grams of protein per kilogram of body weight per day.

3. Get enough sleep

During menopause, many women experience poor sleep due to hot flashes and night sweats. However, sleep is essential for recovery and hormone balance. Try to maintain a regular sleep schedule and avoid screens right before bed.

4. Exercise outside of your workout as well

In addition to your strength training, daily exercise helps. Take the stairs, go walking during your lunch break, cycling to the supermarket. All those little moments add up.

5. Be patient with yourself

Losing weight during menopause is slower than before. That's frustrating, but normal. Don't just focus on the scale. Pay attention to how you feel, how your clothes fit, and how much energy you have.

You're not too old for results

At Happy Bodies, many women between the ages of 50 and 70 train. The average age in our clubs is around 55. Every day we see that it is possible: to get fitter, stronger, and yes, even to lose weight. With the right accompaniment and an approach that suits your body.

What do all these tips have in common? Strength training is the common thread. It's the foundation upon which all other habits can be built. Without muscle mass, your metabolism remains low, no matter how healthy you eat or how much you walk. That's why at Happy Bodies, strength training is central to everything we do.

A new phase, a new approach

Menopause isn't an end point. It's a new phase in which your body needs different things. Strength training, a healthy diet, and patience make all the difference. You're not too old. And it's not your fault that things have become more difficult.

At Happy Bodies, we understand that. Our Milon circle combines strength training and cardio in a single 35-minute workout. The machines automatically adjust to your body, so you can train safely without risk of injury. And our coaches provide personalized guidance, so you know you're on the right track.

Want to know more?

Do you want to know how to work on your strength and fitness in just two 35-minute sessions every ten days, under the guidance of a personal lifestyle coach? Take the membership test and sign up for a free introductory meeting. Discover if this approach is right for you.

When you think of strength training, do you picture bodybuilders with massive muscles? Time to adjust that image. Strength training is one of the best health investments, especially for women. In this blog post, we'll explain why every woman—regardless of age or fitness level—benefits from strength training and how you can start today.

The biggest misconception: “It makes me too muscular.”

The fear of looking like the hulk prevents many women from starting strength training. But this fear is unfounded. Women produce 10 to 30 times less testosterone than men. This hormone is essential for significant muscle growth.

So what happens? You become stronger, more toned, and fitter. Your muscles become defined, not hulking. Think of a toned body, not bodybuilder proportions. Those women with extreme muscle mass you sometimes see? They train extremely intensively for years, often with special supplements. That doesn't happen by accident with strength training twice a week.

Stronger bones, especially after the age of forty

From the age of 30, you lose bone mass annually. In women, this process accelerates during menopause due to declining estrogen levels. The result? An increased risk of osteoporosis and bone fractures.

Strength training is one of the few ways to slow and reverse this process. The pressure your muscles exert on your bones during strength training stimulates bone formation. Studies show that women who strength train twice a week can increase their bone density by 1-2% per year. That may not seem like much, but over ten years, it represents a significant reduction in fracture risk.

Your metabolism gets a permanent boost

Muscle mass is metabolically active tissue. Every kilogram of muscle burns calories daily, even at rest. More muscle means a faster metabolism, making it easier to maintain a healthy weight.

This is especially important during menopause. Many women experience weight gain due to hormonal changes. Strength training helps counteract this. You not only build muscle but also prevent its loss. From the age of 30, without training, you lose 3-8% of your muscle mass per decade.

Developing mental strength

The benefits extend beyond the physical. Strength training does wonders for your mental healthThat feeling when you can lift your own body weight for the first time or handle heavier resistance? Priceless.

Research shows that strength training reduces anxiety and depression. It increases endorphin production and improves your sleep quality. Moreover, it gives you control: you're actively working on your health instead of passively waiting for the effects of aging.

Perfect for busy women

No time for hours of gym time? No problem. Effective strength training doesn't have to take long. With the Milon Circle Train your entire body in 35 minutes. The machines automatically adjust to your body and strength, so you don't waste time changing weights.

Two sessions every ten days are enough for noticeable results. Perfect for fitting in between work, family, and other commitments. And because the equipment adapts to your level, it's safe for beginners and challenging for advanced users.

Functional strength for everyday life

Strength training makes daily tasks easier. Carrying groceries, playing with the childrenWalking up the stairs – everything goes more smoothly with strong muscles. A stronger core prevents back problems. Your balance improves, making you less likely to fall.

This functional strength becomes more important as you age. The difference between remaining independent and becoming dependent often lies in muscle strength. Women who train strength later in life maintain their independence longer.

How do you get started today?

Start small. You don't have to start lugging heavy weights right away. Begin with bodyweight exercises: squats, wall push-ups, planks. Build up gradually.

Seek guidance if you're unsure. A good coach will teach you the correct technique and prevent injuries. At Happy Bodies, you'll receive personal guidance that suits your level and goals.

Focus on consistency, not perfection. A short workout twice a week is better than a marathon session once a month. Celebrate small successes—your first full push-up, a heavier resistance, better form.

The best time to start? Now

Whether you're 30, 50, or 70, it's never too late to start strength training. Research shows that even women over 80 can still build muscle mass. The sooner you start, the more you'll benefit. But even if you start later, the benefits are enormous.

Strength training isn't a trend or a fad. It's an investment in your future. In your bones, your muscles, your mental health, and your independence. Stop waiting for the perfect moment. That moment is now.

"No pain, no gain" – you've heard the saying before. But is it true? Do you really need to be sore to see results? And is training more always better? In this blog post, we debunk three persistent myths about muscle soreness and recovery that make your workout experience unnecessarily difficult.

Myth 1: No muscle soreness means no progress

The biggest misconception in the sports world: without muscle soreness, you haven't trained properly. Many athletes are disappointed when they don't feel any pain after a workout. But muscle soreness isn't a measure of effectiveness.

Muscle soreness is caused by microscopic tears in your muscle fibers. Your body responds with an inflammatory reaction, which causes the pain. This process is normal, but not necessary for progress. Professional athletes train daily without experiencing constant muscle soreness. They build up gradually, allowing their bodies to adapt without overloading them.

You can easily get stronger, improve your fitness, and lose weight without spending days in pain. In fact, constant muscle soreness can be a sign you're pushing yourself too hard. At Happy Bodies, we focus on workouts that are challenging enough for results, but not so strenuous that you'll be out of commission for days.

Myth 2: More training is always better

Surely five intense workouts a week must be better than twice? Not necessarily. Your muscles don't get stronger during exercise, but during recovery afterward.

Without sufficient rest periods, your body becomes overloaded. Your progress stalls, the risk of injury increases, and your motivation vanishes. This explains why so many enthusiastic athletes give up after a few weeks – they don't give their bodies a chance to recover.

With the Milon Circle Train for just two 35-minute sessions every ten days. This frequency is scientifically proven and gives your body just the right amount of stimulation to improve, with sufficient time for recovery. The smart technology automatically adjusts the resistance to your level, optimally challenging your muscles without overloading them.

Myth 3: Recovery happens naturally

Many athletes dedicate so much attention to their training, but neglect what they do afterward. Recovery isn't a passive process—it requires active choices.

Nutrition plays a crucial role. Within 30 minutes after your workout, your muscles are extra sensitive to nutrients. A protein-rich snack (20-25 grams of protein) helps your muscles recover. Think of a shake, cottage cheese with fruit, or a sandwich with chicken breast.

Hydration Is essential for eliminating waste products. Drink at least 2 liters of water per day, more on training days. Your urine should be light yellow – dark yellow means you're not drinking enough.

Sleep is perhaps the most underestimated recovery factor. During deep sleep, your body produces growth hormones, which are necessary for muscle building and repair. Aim for 7-8 hours quality sleep per night.

The truth about effective training

Understanding how muscle soreness and recovery truly work makes you a smarter athlete. You don't have to suffer through every workout. You don't have to be in the gym every day. And you certainly don't have to walk around with constant muscle soreness.

Effective training revolves around the right balance between exertion and recovery. Train at an intensity appropriate for your level. Give your body time to recover. And support the recovery process with good nutrition, plenty of water, and sleep.

At Happy Bodies we not only guide you during the training, but we also provide advice about power supply and lifestyle factors that promote your recovery. This way, you'll achieve faster results with less effort – and without unnecessary muscle soreness.

Start smart, not hard

Forget "no pain, no gain." The new mantra? Train smart, recover well, get results. That's the path to sustainable fitness without the risk of injuries or burnout.

Great news for everyone in Apeldoorn who wants maximum results in minimal time! Happy Bodies is opening its 29th location, establishing a presence in Apeldoorn.

This brand-new location was created through the acquisition of Fysica Milon Club Apeldoorn. The club will introduce the full Happy Bodies concept in early 2026, but we'll begin a major transformation in November.

Complete Renewal in November

As part of its transition to a premium lifestyle club, the venue will undergo a spectacular and complete makeover in November.

Get ready for a club that is not only smarter, but also more beautiful and modern than ever before.

This is what you can expect from the brand new Happy Bodies Apeldoorn (club 29):

• Latest Technology: A brand new, state-of-the-art Milon Circle and an advanced Body Analyser for even better measurements and personalized training schedules.
• Complete Makeover: A fresh, modern look with new colors, furniture, and a completely renovated dressing room, including handy lockable lockers for all your belongings.
• Focus on Guidance: The power of Happy Bodies: always personal guidance, every visit, from our experienced lifestyle coaches, so you can work towards your goal safely, with motivation, and effectively.

The Smart Success Formula of Happy Bodies

At Happy Bodies, it is all about efficiency and results. You train just once every 5 days for only 35 minutes per session and achieve up to 15 times more results than with traditional fitness.

We make strength and cardio training easy and effective, even if you have little experience or a busy schedule.

• 35 Minutes per Training: The Milon Circle automatically adapts to your body, allowing you to train quickly, safely and effectively.
• 100% Results Guarantee: Through the smart combination of the Milon Circle, personal guidance and a focus on lifestyle, we guarantee your results.
• Always Guidance: You're never alone. A coach motivates, corrects, and supports you every step of the way.

Experience it Yourself

Want to be one of the first to train in the completely renovated club in Apeldoorn? Discover how you can become slimmer, stronger, and fitter without spending hours in the gym.

Plan your now free trial session work Come in and experience the Happy Bodies difference in Apeldoorn. Don't miss out and secure your spot at Apeldoorn's most advanced lifestyle club!

You fit back into your favorite pants. After months of hard work, you've finally reached your target weight. But then the fear sets in: what if those pounds come back on? Studies show that the majority of people who lose weight return to their previous weight within five years. That doesn't have to be your story. In this blog post, we'll tell you how to finally say goodbye to the yo-yo effect and maintain your new weight.

Why your body wants to go back to its old weight

After losing weight, your body goes into survival mode. Your metabolism slows, your hunger hormones go haywire, and your body tries with all its might to regain its original weight. This isn't a character flaw—it's biology. Your body perceives scarcity and wants to protect you.

When you lose weight, you lose not only fat but also muscle mass. Less muscle means a slower metabolism. Add to that the increased production of the hunger hormone ghrelin, and you understand why that refrigerator suddenly seems so appealing. Your body is fighting against you, not with you.

The key is in your muscle mass

Muscles are your metabolic engine. Every pound of muscle burns calories daily, even when you're sitting on the couch. But when you lose weight, it's easy to lose muscle mass—especially if you diet alone and don't do any strength training. The result? You weigh less, but you also burn fewer calories than before.

That's why strength training is so valuable during and after weight loss. It helps you maintain muscle mass and keeps your metabolism running smoothly. At Happy Bodies, I see every day how people maintain their muscle mass while losing weight using the Milon Circle. Regular strength training, even if it's limited in time, can make a big difference in maintaining your muscle mass.

From diet to lifestyle

The biggest problem with diets? They have an expiration date. You follow a strict regimen, reach your goal, and then fall back into old habits. It's understandable that the weight returns. Sustainable weight loss calls for a different approach.

Stop thinking in terms of "diets" and "forbidden foods." Choose an eating pattern you can maintain for the rest of your life. That means: eat enough protein to fuel your muscles, choose whole foods that keep you full for a long time, and indulge in occasional treats without guilt. An eating pattern that leaves you constantly hungry is doomed to failure.

Gradually reduce to maintenance

A common mistake: suddenly abandoning your diet. Your body is shocked by this and immediately stores everything that comes in. Give your metabolism time to adjust.

Gradually increase your calorie intake by 100-150 calories per week. Monitor your weight, but not daily—fluctuations are normal. Look at the weekly average. Is your weight stable? Great, you've found your maintenance level. Are you increasing? Adjust again. This process requires patience, but it makes the transition to weight maintenance much smoother.

Keep moving, but differently

While losing weight, you might have been exercising five times a week. You don't have to keep that up forever. But stopping completely is the other extreme. Find an exercise routine that suits your lifestyle.

The Milon Circle Makes this accessible: with regular short workouts, you can maintain your fitness and muscle mass. For beginners, even a minimal amount of strength training can be valuable, especially when combined with a good diet. Combine this with daily exercise such as walking or cyclingIt's going well not about intensity, but it's about consistency. A half-hour walk does wonders for your metabolism and your mind.

Weigh smart, not obsessively

The scale can be your best friend or worst enemy. Weighing yourself daily drives you crazy—your weight fluctuates due to fluid intake, hormones, and what you've eaten. But never weighing yourself is also dangerous. Before you know it, you've unknowingly gained weight.

Choose a fixed weigh-in time, for example, every Friday morning. Accept fluctuations of up to two kilos – that's normal. Only intervene if your weight consistently increases. And remember: the scale doesn't tell the whole story. Muscle mass weighs more than fat. Your reflection in the mirror and the way your clothes fit often say more than the number on the scale.

The power of personal guidance

Maintaining your weight is often harder than losing it. While losing weight, you see results every week – that's motivating. When you maintain your weight, your reward is that nothing changes. Not exactly exciting.

Scientific research shows that long-term support increases the chance of lasting weight loss. A coach keeps you focused, adjusts your training when needed, and helps you through difficult times. At Happy Bodies, we evaluate your progress monthly. Not to check in, but to explore together what's working and what challenges you're facing. personal guidance makes the difference between temporary success and lasting results.

Start your new future today

The yo-yo effect isn't a law of nature. With the right approach, you can maintain your target weight. It requires a smart combination of strength training, nutrition, and mindset. But above all, a plan that fits your lifestyle.

Want to permanently banish the yo-yo effect? At Happy Bodies, we'll help you not only lose weight, but also maintain it. With personalized guidance, the Milon cycle, and a sustainable nutrition plan that's truly tailored to you.

In May 2024, we shared the story of John Hielckert, a then 76-year-old man with Waldenström's disease who, thanks to Happy Bodies, significantly improved his quality of life. John has since received more wonderful news, and we're happy to hear from him again. His story demonstrates the incredible power of perseverance, self-belief—and strength training.

From stumbling to dancing

In our previous blog We told how John went from being an active marathon runner to someone who could only hobble around the house. Waldenström's disease had literally knocked him to the ground. But John didn't give up. With the support of his wife, Carla, and the team at Happy Bodies Lisse, he began his journey back.

John no longer talks about stumbling. He talks about "dancing with finitude"—a beautiful way to describe how he's learned to live life to the fullest despite his diagnosis.

Spectacular medical advances

The numbers don't lie. John's IgM level—a crucial indicator of his illness—has dropped from 26.69 to just 4.55. "My hemoglobin is 9, and my IgM is still dropping," John proudly explains. "I've told my hematologist that I no longer feel like a patient."

This medical advancement is not only impressive, it also has concrete implications for John's future. While his next chemotherapy was originally scheduled for three to four years, it can now be postponed for another ten years or so.

From 77 to 57.5: Biological rejuvenation through strength training

Perhaps even more impressive than the medical figures is John's biological transformation. Now 77, thanks to the advanced sarcopenia measurements at Happy Bodies, he has reached a muscle age of just 57.5 years. We can see exactly how his body is literally getting younger:

• June 2024: Biological age 61 (actual age: 76)
• July 2024: 60.1 years
• October 2024: 58.6 years
• March 2025: 57.5 years – the month John turned 77.

John hasn't just made medical progress—his body has biologically shrunk by almost twenty years. At 77, he has the muscles of a 57-and-a-half-year-old. "My fatigue has vanished like snow in the sun," he says.

The power of the Milon circle

What makes John's story possible? The Milon Circle plays a major role. Its automatic adaptation to his physical symptoms allows John to train safely and effectively, despite neuropathy and the effects of chemotherapy.

"Taking away the fear of injury and feeling confident that you're in good hands is priceless to us," says John. The careful guidance of the team in Lisse ensures that every workout is precisely tailored to what his body can handle.

Inspiration for fellow sufferers

John isn't just thinking about himself. "I hope many others in the same situation will find their way to the nearest Happy Bodies," he says. "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."

His message is powerful: "Quality of life is something you can create yourself. Who wouldn't want that with an incurable disease?"

Scientifically substantiated

John's results are no coincidence. Professor Dr. Luc van Loon, a sports scientist at Maastricht University, emphasizes in his research why strength training is crucial—even (or especially) in old age. For people like John, battling diseases that damage muscle mass, strength training is literally a lifesaver.

Dancing with finitude

"Living with cancer has become for us: dancing with finitude," John summarizes his new life motto. It's a beautiful metaphor for how he has accepted his illness without resigning himself to it.

John's story shows that even with an incurable disease you can choose strength, growth, and life.When life throws you a curveball, do it like a somersault,” is his advice.

Your time is precious. Between work, family, and social obligations, there's often little time left for extensive workouts. The big question is: how do you get the most out of the limited time you have to exercise? A growing number of training experts are recognizing that separating strength and cardio workouts isn't always the most efficient approach. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how to cleverly combine both types of training for that beautifully sculpted physique so many strive for.

Why choose when you can combine?

The traditional approach to fitness is often split: on Monday you train your upper body, on Wednesday you do cardio, and on Friday you focus on your legs. But for busy people, this isn't always feasible. Moreover, you miss out on a key advantage: the synergy between different training methods. By combining strength and cardio, you not only save time but also improve your overall workout. Your heart rate stays elevated throughout the entire session, which leads to higher calorie burn. At the same time, you build muscle mass, which you... resting metabolic rate increases. The result? A more efficient path to that coveted killer body.

The power of interval training

HIIT (High Intensity Interval Training) is an excellent way to combine strength and cardio. The principle is simple: alternating periods of intense exercise with short rest periods. This applies perfectly to both cardio and strength exercises. For example, try this HIIT routine:

• 30 Second Burpees (Full Body Workout That Will Raise Your Heart Rate)
• 15 seconds rest
• 30 seconds of kettlebell swings (strengthens your core, legs, and back muscles)
• 15 seconds rest
• 30-second mountain climbers (cardio with a core focus)
• 15 seconds rest
• 30 seconds of squat jumps (lower limb strength plus explosive cardio)
• 15 seconds rest

Repeat this circuit four to six times for a complete workout completed in under 20 minutes!

The Milon Circle: The Ultimate Multitasking Concept

At Happy Bodies, we've found the ultimate solution to this challenge: the Milon Circle. This innovative training system combines strength and cardio training in one efficient session of just 35 minutes. It's exactly what you need if you want to see results without spending hours in the gym. unique to the Milon Circle is that all equipment is automatically adjusted to your unique body type, fitness level, and any complaints or injuries. This means you get the most out of every second of your workout, without wasting time setting up equipment or waiting for your turn.

The myth of the 'killer body' unraveled

Many people, especially women, worry that combining strength and cardio will lead to an overly muscular appearance. Let me reassure you: by combining these training methods correctly, you'll actually achieve a balanced, athletic physique. An interesting fact: women have less testosterone than men, which means they naturally develop larger muscles more slowly. Combining strength and cardio typically leads to a slim, strong and defined body – exactly what is meant by a 'killer body'.

Personal guidance makes the difference

At Happy Bodies, we understand that not everyone has the same needs. That's why every athlete receives personal guidance from an experienced coach. We'll help you create a training plan that perfectly matches your goals, whether that's achieving a killer physique, losing weight, or simply feeling fitter and more energetic. more energetic feel.

Our members find that our combined training approach is not only time-efficient but also leads to better, more balanced results. They build lasting strength while improving their fitness, all without spending hours in the gym.

Start your integrated training today

Want to learn more about how to effectively combine strength and cardio training for that killer physique you've always dreamed of? At Happy Bodies, we're happy to help you create a personalized plan that perfectly matches your goals and lifestyle. With just two 35-minute workouts every ten days in our Milon Circle, you'll simultaneously work on strength, fitness, and endurance.