It's the height of summer, the sun is shining, and you want nothing more than to enjoy the wonderful weather. At the same time, you also want to stay in shape or work on that transformation you've been dreaming of for so long. How do you combine all of that? The good news is that long hours at the gym aren't necessary to get results. In this blog post, Rémon Koetje, Lifestyle Coach and Trainer at Happy Bodies, explains how to get the most out of your summer training with short but powerful workouts.

Effective summer training: less is more

Summer is the perfect season to be active. We swim, walk more, and enjoy other outdoor activities. That's why it's smart to keep your workouts short and sweet. This way, you'll conserve energy for all the summer fun and stay in shape.

The power of short, intense workouts lies in focus. Instead of tediously shuffling from machine to machine, you kick your body into high gear for 20 minutes. This boosts your metabolism, builds muscle mass, and burns fat—even after you've stopped exercising. This so-called afterburn effect makes short training sessions so effective.

The summer-proof interval training: only 15 minutes

One of my favorite summer workouts is a simple interval training session that you can do anywhere—even on the beach or in a hotel room on vacation. All you need is a timer on your phone.

Start with two minutes of easy cardio to warm up (jogging in place or jumping jacks). Then do this cycle four times:

• 30 seconds of squats (as deep as possible, making sure your knees don't go past your toes to avoid injury)
• 30 seconds of push-ups (you can also do this on your knees if it's still too hard from the floor)
• 30 second plank (keep your body straight like a plank, supporting yourself on your forearms and toes) – make sure your back doesn't sag or rise too high, engage your abs and keep your neck in a neutral position
• 30 seconds of mountain climbers (in plank position, alternately bring your knees to your chest, as if you were running)
• 30 seconds jumping jacks (jumping exercise in which you open and close your legs sideways while simultaneously raising and lowering your arms above your head)
• 15 seconds rest

Finish with a 2-minute gentle cool-down and stretching. This will only take you 15 minutes total, but your whole body will have worked.

The circle of power for a rapid transformation

If you have access to some basic equipment or weights, try this 20-minute strength circuit. The principle is simple: perform each exercise for 45 seconds, rest for 15 seconds, and then move on to the next. Do the full circuit 3 times:

• Goblet squats with a weight or water bottle
• Lunges (45 seconds per leg)
• Push-ups or planks
• Bent-over rows with weights or water bottles
• Shoulder press with weights
• Core exercise of your choice (bicycle crunches, Russian twists)

This workout activates all the major muscle groups in your body. The pace keeps your heart rate high, so you work on your strength and fitness simultaneously.

Early morning sessions: the hidden superpower

A training tip that few people apply: take advantage of the cooler morning hours. By getting up early and doing your workout right away, you avoid the heat of the day. Plus, a morning session gives your energy levels a huge boost for the rest of the day.

Your metabolism is running at full speed after a morning workout, helping you burn more calories all day long. Your body also produces more testosterone in the morning – the hormone responsible for muscle building and recovery. As a bonus, you have the rest of the day to enjoy the summer weather!

The challenge: consistency over perfection

The secret to a successful transformation isn't a single, perfect workout, but perseverance. Keep training consistently. This is especially challenging during the summer, with all the temptations and vacation interruptions.

So, schedule your short workouts as non-negotiable agreements with yourself. Three 20-minute sessions a week is better than one hour. This is something you can maintain, even during busy summer days or holidays.

Another tip: make your workouts fun! Exercise outdoors if possible, vary your exercises, and reward yourself afterward with something refreshing, like a small arugula, homemade iced tea without sugar, or a cooling dip. After all, the best workout is the one you actually do.

Get started today

Want to learn more about how to train effectively, even with a busy summer schedule? At Happy Bodies, we're happy to help you create a personalized plan that perfectly matches your goals. Two 35-minute workouts every ten days in our Milon Circle are enough for fantastic results. Even if you have physical complaints, we ensure a safe and effective program.

Do the membership test and sign up for a free personal introductory meeting. We bet you'll be hooked right away!

Imagine this: you have a busy job, a family that demands your attention, and a social calendar that always seems to be busier than your schedule allows. At the same time, you want to stay fit, feel good, and have the energy for everything that comes your way. But where do you find the time? The gym is often the first place to go when your schedule fills up. And after a long day, the couch seems much more appealing than a workout. Yet, staying fit doesn't have to mean hours of training. In this blog post, Rémon Koetje, lifestyle coach at Happy Bodies, explains how you can achieve maximum results with minimal effort thanks to smart training technology.

Why shorter is often better

Most people think a good workout should last at least an hour. Nothing could be further from the truth. Research shows that short, intensive workouts are often more effective than long, moderate sessions. Your body responds more strongly to the intensity of your workout than to the duration. This is precisely why at Happy Bodies we work with the Milon circle: a unique training concept that helps you in just 35 minutes Train your entire body effectively. The combination of strength and cardio training ensures optimal results in minimal time.

The revolution of personalized training

Traditional fitness equipment requires a lot of time to set weights and positions. With every exercise, you waste precious minutes adjusting the machine. The Milon circle completely eliminates this time loss. With your personal chip card, each machine in the circle automatically adjusts to your body, strength, and range of motion. You simply walk from one machine to the next, scan your card, and the machine adjusts perfectly to you. This not only saves time but also prevents injuries from incorrect settings.

The power of a well-thought-out training circuit

The Milon circle consists of eight machines that you cycle through in a fixed order. This sequence is scientifically designed to train your entire body with minimal overlap. You alternate between cardio and strength training, which ensures optimal fat burning and muscle building. This approach has two major advantages. First, you get a complete workout without having to think about which exercise to do. Second, the variety between cardio and strength training, your calorie burn, even hours after your workout.

The power of consistency

Two short, focused workouts a week in the Milon Circle yield better long-term results than a single marathon session on the weekend. Why? Because your body adapts to regular stimulation. With consistent training, your metabolism stays more active, you maintain muscle mass better, and you prevent injuries.

A perfect example of this is Porgy Franssen, actor and director known for his work in film, television, and theater. "Years ago, I started working out at one of the well-known large fitness clubs. I hated it, and after about four sessions, I decided never to work out again," he says candidly. "But hey, you get older and you still want to stay in shape."

What ultimately convinced Porgy was the duration. "Those 35 minutes of training are manageable. I like their philosophy, as well as the fact that you can train your entire body in 35 minutes. For the first time in my life, I'm able to stick with the workout."

A typical Milon training in detail

Here's what a typical 35-minute Milon Circle workout looks like:

1. Circle Round 1 (17 minutes)You cycle through the eight machines in the Milon circle. Each machine trains a specific muscle group or offers cardio training. You scan your chip card, the machine automatically adjusts, and you perform the exercise according to your personal plan.
2. Short break (1 minute): Just catch your breath and drink some water.
3. Circle Round 2 (17 minutes)You repeat the circle once more, with your body now optimally prepared to train even more effectively.

One of the major advantages of the Milon circle is that the equipment is designed to be safe, so a specific warm-up isn't required. If you prefer, you can always hop on the treadmill or elliptical beforehand. In total, you'll complete a full-body workout in 35 minutes that improves both strength and fitness.

Finally, of course, there is the personal guidanceThe icing on the cake for your fitness. Your lifestyle coach tailors your training to your goals, whether it's weight loss, improving your fitness, or building strength. The coach also monitors your progress and adjusts your program as needed.

The perfect solution for busy lives

The beauty of the Milon Circle is that it provides a complete workout without you having to think about it yourself. You don't have to to doubt About which exercises to do and how to perform them. Everything is well-thought-out, personalized, and efficient.

This gives you peace of mind – something we all need in our busy lives. You know exactly how long your training will take, what you'll be doing, and what results you can expect. No wasted time, no uncertainty, just effective training.

Porgy Franssen experiences this firsthand: "I do the Milon Circle twice every ten days, the ideal combination of strength training and cardio. I actually hate cardio, but you have to do the things you struggle with the most. The Milon Circle helps me with that."

What also appealed to him about Happy Bodies was the atmosphere. "I went to see Happy Bodies in Amsterdam-Zuid once and was immediately won over. The atmosphere is pleasant, it's small-scale, and everything is very well-organized."

It's all about the right mindset

Getting and staying fit isn't about marathon sessions at the gym. It's about smart, purposeful exercise that fits into your life. Forget the idea that more is always better. It's about doing the right things, the right way, at the right intensity.

The Milon Circle embodies this philosophy perfectly: maximum results with minimum effort through smart technology and well-thought-out training methods.

Get started today

Want to learn more about how to exercise effectively with a busy family by training twice a week for 35 minutes every ten days in the Milon circle, guided by your own personal lifestyle coach? Even if you have physical complaints? Then do 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

How did you feel the last time you walked into a gym? Flooded by the intimidating mirrors on every wall? Lost between the countless machines that you don't know how to use? Uncomfortable between the muscular athletes who all seem to know what they're doing? For many people, this barrier is the reason not to work on their health, while they would like to be fitter. In this blog, Rémon Koetje, lifestyle coach at Happy Bodies, explains what makes a gym a great place where you really feel welcome.

The coffee table that connects people

The first thing many new members notice when they enter a Happy Bodies location is not the sports equipment or mirrors, but our coffee table. A cozy place where people meet. This immediately sets the tone for what we find important. That coffee table is more than just a piece of furniture. It symbolizes what Happy Bodies stands for: a place where people come together, where you are seen, and where sports are part of a broader story about well-being and lifestyle.

Personal attention as a foundation

At traditional gyms, you often pay for access to equipment, not for guidance. With us, it's all about that personal touch. Every athlete has their own story, goals and challenges. We listen to that. In a personal welcome conversation, we not only discuss fitness goals, but also sports history, possible injuries and what someone is dreading. This gives us the information to guide each athlete in a customized way. That personal approach forms our foundation.

Technology that adapts to you, not the other way around

The Milon circle is the technical heart of every Happy Bodies club. With a personal chip card, each device automatically adjusts to the athlete's body and strength. In my experience, this makes a world of difference for three reasons:

1. It makes sports more accessible. No hassle with settings or weights, no fear of doing it 'wrong'.
2. It makes sports safer. Each device adapts to the body, which prevents injuries.
3. It makes exercising more efficient. In just 35 minutes you train your entire body effectively.

I see it so often: people with physical disabilities who never really knew which equipment was safe for them in traditional gyms. Whether they suffer from osteoarthritis, back problems or are recovering from an operation – at Happy Bodies the equipment adapts to your specific situation. This means that you can finally train without pain or fear of injury. It makes sports accessible to everyone, regardless of age or physical condition.

A community that supports each other

Athletes come to us for their physical health, but ultimately stay for the social connections. I see members supporting, motivating and encouraging each other. They ask how each other is doing. They share tips about nutrition or exercise. Some members even make appointments to train together, helping each other persevere. Others stay at the coffee table after their workout for a chat. These social aspects are at least as important as the physical training. Exercising together not only makes it more fun, but also easier to persevere. This sense of community is exactly what sets Happy Bodies apart from a traditional gym. You are not an anonymous member, but part of a group of people who are all working on their health. To me, that is proof that a sports environment in which you feel at home can make the difference between giving up and persevering.

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 do 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

What started as a single sports club in Amstelveen has grown into no fewer than 27 locations throughout the Netherlands in ten years. Even during the corona crisis, when countless gyms had to close, Happy Bodies survived. What is the secret behind this success? In this blog, Kevin van Gent, club manager of Happy Bodies Heemstede, explains what makes the sports club so special and why he returned to his great passion after a detour into another sector.

How it all started

My Happy Bodies adventure began in 2016. I started as an intern at the very first location in Amstelveen. Not long after, Heemstede opened, and soon after that, Happy Bodies Overveen. Collin Schouten, at that time club manager of Happy Bodies Heemstede, took me under his wing and trained me for the Overveen branch. There my adventure took serious shape: no longer as an intern, but as a professional lifestyle coach.

What makes Happy Bodies so special

What makes Happy Bodies so special? The way we interact with each other. As colleagues, we create a friendly, social atmosphere and that reflects on the athletes. That mutual contact is the best thing there is – both between us as a team and with the people who come to train. I notice that it gives me energy when an athlete really goes for it. If someone genuinely wants to work on results, then I put in an extra effort. Their motivation is infectious, and that makes working here so much fun.

Sometimes you have to leave to find out where you belong

After eleven years in the sports industry, I decided to try something else. Besides sports, I have another passion: motorcycling. I made the switch to the motorcycle clothing industry. I did that for three years, exactly during the corona crisis. But I kept wondering: how are things going at Happy Bodies? That whole corona period seemed like a bad position for sports clubs.

Just before the last lockdown, I was called by Collin. Asking if we could sit down together. I was amazed at how Happy Bodies had survived that corona crisis. In early 2022, they even opened their 26th branch in Aalsmeer! The clubs had become busier, but the concept and vision had remained the same.

It started to itch seriously. Wasn't it time to go back? Ultimately, this was the place where I could do what I like to do most: coaching people, coaching athletes, literally putting someone to work to achieve results.

What coming home means to me

In 2021 I returned and a year later I took over the position of club manager of the Heemstede branch. It felt like coming home.

What makes that feeling so special? When I cross the threshold and I see athletes doing well, they know what to do. You walk around, talk to athletes about their results. And of course the feedback from the athletes. "How nice that you helped me with my nutrition last time." Or "How nice that you coached me about the correct movement execution of the machine." And "You really helped me achieve my results." Isn't that great? A compliment for what you do. I feel at home here, among nice people, nice athletes.

On to the next ten years

Now that Happy Bodies is celebrating its tenth anniversary, it is a good time to look ahead. On to the next ten years! With all the positive changes that are still in the pipeline, I hope that Happy Bodies can continue to grow and flourish. My wish is that more and more people will find a sports location with us where they feel good. A place where they are seen, where they achieve results that matter, and where they enter with a smile every time. That feeling of coming home, I want everyone to have that.

Do you sometimes feel listless or stiff after a long day at your desk? You know you need to get started, but maybe the idea of a gym with loud music and heavy weights is holding you back. Don't panic. You don't have to. Your own body offers everything you need to start strength training at home. In this blog, Rémon Koetje, lifestyle coach at Happy Bodies, tells you how you can get started easily. At home, your way.

First, let's go back: why strength training is so good for you

In a previous blog I already told you why strength training is the key to vitality. It makes you stronger, fitter and even helps you feel better mentally. And no, you will not look like the hulk. Strength training is perfect for everyone, even if you are a beginner. It improves your posture, speeds up your metabolism and gives you more energy for daily activities.

You have more in you than you think

Strength training sounds like you have to go all out with heavy weights and complicated machines. But believe me, your body is your best tool. You don't need equipment to get stronger. Think of simple movements like push-ups or squats. They use your own weight to build muscle. Ideal if you want to start at home. And the best part? After a few weeks you will already notice a difference. You will feel more energetic, stand - literally - more firmly in your shoes and suddenly lift that shopping bag more easily.

Start small

Start with what you can handle. Try ten squats: bend your knees as if you were going to sit on a chair, and slowly come back up. Can you do that? Great. If it feels too hard, do five. It's not about perfection, it's about movement. Before you know it, you'll be doing fifteen effortlessly. This way, your strength grows step by step. Your body adapts to the new challenge.

Make your living room your gym

Use the wall of your room to do push-ups: hands on it, legs stretched out in front of you, and bend your arms. If that’s too easy, try the kitchen counter or a sturdy chair. Or lie on the floor and do a plank: support yourself on your forearms and toes, keep your back straight – don’t sag! Hold for 30 seconds. Feel your abs working? That’s strength training in action, without the fancy equipment. It can be that simple.

Why this works for your body

By moving with your own body weight you train all your muscles. Squats strengthen your legs and buttocks. Push-ups give strength to your arms and chest. A plank strengthens your stomach and back. Simple, but effective. You burn calories and feel more energetic. People are often amazed at how quickly they notice a difference. Before you know it you already feel more strength in everyday movements. Climbing stairs becomes easier, getting up from a chair feels lighter.

Keep it nice and simple

Strength training at home doesn’t have to be a punishment. Make it your moment. Put on your favorite music. Do a few squats while you wait for the pasta to cook. Or do a plank during a commercial break. Short moments add up. That way, it fits into your busy day. Don’t think in big blocks of time, but in small, achievable moments. They all count.

From home to the next step with Happy Bodies

Your body is asking for movement, and starting at home is a perfect first step. Want even more results? At Happy Bodies we make it even better with the innovative Milon circle: a series of fully automatic fitness machines that train your entire body. And you get personal guidance, without a stupid price tag.

The days are getting longer, the first crocuses are coloring the parks purple and yellow. Whether the sun is shining or not, spring invites you to go outside. To seek out the fresh air and to give your body and mind new energy. In this blog, Rémon Koetje, Lifestyle coach at Happy Bodies, shares why the combination of indoor and outdoor sports is so powerful for your mental health.

The secret is in the variety

Just as nature renews itself in the spring, your body asks for variation in movement. Structure and freedom. Routine and adventure. At Happy Bodies I see every day how effective targeted strength training is. But I also see how valuable it is to supplement this indoor training with movement in the open air. That combination provides a completely different energy experience. It not only makes you physically stronger, but also gives you more mental resilience.

This is how nature gives you peace of mind

You undoubtedly recognize the feeling: after a day of working on the computer, your head feels full. Your shoulders are tense. Your thoughts keep on grinding. That's when a walk in the park is worth its weight in gold. Nature has an almost magical effect on your brain. And that's no coincidence - research confirms how powerful the combination of movement and nature is for our well-being:

• The rhythm of your footsteps calms your thoughts
• The greenery around you measurably lowers your stress hormones
• The fresh air clears your mind
• Daylight improves you sleep-wake rhythm
• The sounds of nature lower your blood pressure

Turn your nature walk into a complete workout

A brisk walk is a great workout in itself. But want more? Here's how to turn your park into a natural gym. The possibilities are endless and you don't need any equipment. Pull yourself up on a sturdy branch. Do squats on a bench. Sprint from tree to tree. Or do push-ups against a wall. Add some jumps or walking lunges come on. The beauty? No one is watching you.

The power of balanced training

The most effective training routine combines the best of both worlds. The targeted strength and conditioning training indoors, supplemented with the invigorating effect of outdoor sports. At Happy Bodies I see how this balance helps people to become stronger not only physically, but also mentally. One strengthens the other.

Indoors you work on your strength and condition in a structured way. The Milon circle provides a complete workout in 35 minutes. Outdoors you add freedom and relaxation. This combination makes a big difference. Your body learns to adapt to different forms of movement, which benefits your overall fitness.

How to build a sustainable routine

It doesn’t have to take up mountains of time. Schedule two short strength training sessions of 35 minutes every ten days. Add at least two nature walks. Notice how the regularity makes you stronger. Feel how the variety gives you energy. For example, start with a walk during your lunch break – even fifteen minutes makes a difference.

Spring is the perfect time to start this new routine. Nature awakens, your energy is bubbling. Before you know it, your body itself is asking for movement.

Feeling down or stressed? You're not alone. According to the Trimbos Institute, about a quarter of adults between 18 and 75 in the Netherlands will experience depression at some point in their lives. This applies to about nine percent of adults annually. Women between 18 and 34 are particularly susceptible. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how exercise and movement can help improve our mental well-being and boost our fight against stress and depression.

The challenge of starting to exercise

Taking the step to start exercising is a huge one, especially if you're struggling with mental health issues. The thought of a crowded gym full of sweaty people can be daunting even if you're feeling good, let alone when you're facing a mental challenge. It's therefore quite logical that people who feel mentally unhealthy or have experienced depression exercise significantly less often than those who feel mentally healthy (34-42 percent versus 53-56 percent).

The power of movement on our psyche

That's a shame, because it's proven that regular exercise not only improves our physical health but also significantly contributes to our mental well-being. Exercise reduces symptoms of depression and anxiety by releasing endorphins, which give us a natural sense of happiness. Research from the Sports and Exercise Knowledge Bank also shows that it can be an effective treatment for people with mild to moderate mental health issues, comparable to psychotherapy or medication. It leads to lasting improvements in how we feel and how we cope with stress. For example, one of our athletes shared in a previous blog post how she exercised her way out of burnout—slowly, step by step.

A supportive environment makes all the difference

Anyone who's not feeling their best mentally won't want to mingle with sweaty powerhouses and toned fitness babes. Fortunately, there's no need for that. At Happy Bodies, you can exercise in a small, comfortable setting. Here, everyone can work on their physical and mental health at their own pace and level, under the guidance of their own personal lifestyle coach. A breath of fresh air, especially if you have ailments—both mental and physical. For those who want a gentle start, our Milon Circle is also ideal. In just two 35-minute sessions every ten days, you can train your entire body, completely tailored to your personal needs and without the risk of overexertion.

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!

Do you know that feeling? You know that exercise is important, but your agenda is overflowing. The kids have to go to school, to parties and to their sports club, there is work waiting, and then there is also cooking to be done. Exercise? You simply do not have time for that. And the longer you do not exercise, the harder it becomes to start. A vicious circle. In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, tells you how to break that circle.

Why Traditional Exercise Schedules Often Don't Work for Families

The classic advice is: exercise at least three times a week for an hour. Add travel time, changing and showering, and you'll lose two hours per session. It's logical that this is not feasible for many people with a family.

The science behind effective training

Good news: research shows that short, targeted workouts are just as effective as long workouts. The secret? The intensity and efficiency of your workout determines the results – not the duration.

An intense 35-minute workout will kick your metabolism into high gear for hours. This 'afterburn effect' ensures that your body continues to burn calories after your workout. In fact, short, intensive workouts activate your muscles optimally because you work more concentrated and have more energy to give it your all.

This is what happens when you exercise regularly

After your workout your body still tingles. It happiness hormone serotonin flows through your body. You notice it immediately: your head is clearer and you have energy for a game of hide and seek with the kids. You fall asleep more easily in the evening. Logical, because exercise helps you process stress hormones. You worry less and sleep more deeply. The next morning you wake up refreshed. Week after week you feel yourself getting stronger. Carrying the shopping bags suddenly becomes a lot easier. You have energy left at the end of the day. And you are not the only one who notices this difference – your family also benefits from your increased energy and positive mindset. The best effect? You self-confidence grows. Not only because your body gets stronger, but especially because you book small victories every week. You prove to yourself: I can do this.

The solution lies in the combination of smart technology and personal attention

Imagine this. You enter the gym and a coach greets you warmly. Instead of an overwhelming space full of machines, mirrors and shiny bodies, you see a coffee tableThe atmosphere is homely and relaxed.

Further on is the Milon Circle – a smart system of eight devices that fit together perfectly. This innovative circle automatically adjusts to your body and strength. No hassle with adjusting weights or remembering settings.

Your coach will personally guide you through each workout. In 35 minutes you will go through the circle and train your entire body. The equipment knows exactly what you can handle and gradually builds up. Do you have a sensitive knee or shoulder? The devices automatically adjust to prevent injuries.

The best part is: you are never alone. Your coach knows your goals, follows your progress and adjusts your schedule where necessary. This way you combine the best of both worlds: the efficiency of smart technology with the motivation and expertise of personal guidance.

How to Make Time for Yourself (Guilt-Free)

1. Plan your training as you would an important appointment.

2. Choose fixed times during the week.

3. Start small: twice every week and a half is enough

4. Train smart: choose efficient exercises that target multiple muscle groups at the same time

5. Find a location close to home or work

Are you convinced that you need to run or cycle for hours to get fit? When you think of strength training, do you immediately think of muscular bodybuilders? You’re not alone. Although cardio remains important for your fitness, recent research shows that the combination with strength training is the key to optimal health – especially for women. In this blog, Rémon Koetje, Lifestyle coach at Happy Bodies, explains why 2025 will be the year of strength training – and what that means for you.

Growing old fit and vital

I recently read a fascinating article in The Time about a major shift in the sports world. Where cardio training used to be the norm, more and more people are discovering the benefits of strength training. And that is good news, especially for women who want to stay fit and vital.

You don't have to become a bodybuilder to get stronger

Forget the image of giant mirrors and intimidating weights. Modern strength training is all about pushing your own limits, at your own pace. Back in the day, everyone thought that strength training was only for those who wanted to look like Arnold Schwarzenegger or the hulk. That's what thirty-year-old Charlotte Verweij thought, as I read in the article. "But it's all about being fit and strong, and being able to stay that way for a long time."

Why women in particular benefit from strength training

As we grow older lose your muscle mass – that process starts around the age of thirty. In women, this process goes even faster during menopause than in men. But here’s the good news: strength training can counteract this. And the great thing is: it’s never too late to start. Even if you’re seventy, strength training still makes a positive difference.

The Surprising Benefits No One Tells You About

Strength training does much more than just strengthen your muscles:

• You sleep better
• Your memory improves
• You get stronger bones
• You are less likely to have back pain
• You burn even after your training more calories
• You mental resilience grows

Start small, achieve big goals

Start with a short strength training session twice a week. That’s all you need to see results. Research shows that people who combine this with some cardio improve their health tremendously. The difference is as big as between a non-smoker and someone who smokes half a pack a day!

This is how you keep it up

The secret to successful strength training? A calm build-up and good guidance. Start with exercises that suit your level. Get an explanation of the correct technique. And choose an environment where you feel comfortable.

Ready to get stronger?

Want to experience the benefits of strength training? Start with these tips:

1. Choose a quiet gym where you feel comfortable
2. Ask for a personal introduction
3. Start with two short sessions per week
4. Focus on technique instead of weight
5. Four small victories

Strength training your way with Happy Bodies

At Happy Bodies we believe in a complete approach. Our unique Milon circle makes strength training simple and effective. In just one time every five days, maximum twice a week, you train all your muscles, while our coaches ensure that the exercises are precisely tailored to your body and your goals. This makes strength training accessible to everyone, even if you have a busy life or are recovering from physical complaints. It is the perfect way to work on your strength and health, without spending hours in a gym.

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.