The holidays are behind us, and the new year offers plenty of new opportunities. New Year's resolutions? You're in good company: research shows that around two-thirds of Dutch people want to work on their health. Yet, few people are eager to hit the gym. Fortunately, it doesn't have to be so complicated or time-consuming. The Milon circle makes training smart and efficient. At Happy Bodies, we combine this technology with personal guidance and a motivating environment. Together, we ensure you achieve your fitness goals without wasting time. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains why our approach works.

What makes the Milon Circle unique?

The Milon Circle consists of twelve smart fitness machines that fully adapt to your body and goals. Your personal settings, such as seat height and resistance, are automatically saved, allowing you to get started right away. This innovative technology allows for a highly focused and efficient workout. At Happy Bodies, we add something special to this: personalized attention. Our coaches monitor your progress, ensuring you always train safely and achieve optimal results.

A complete workout in just 35 minutes

Time is often a barrier to exercise. That's why a session with the Milon circle takes just 35 minutes, twice every ten days. This is enough to improve both your strength and fitness. The equipment ensures that your muscles are continuously challenged during the up and down movements. But what makes it truly powerful is the guidance of our coaches. They ensure that you stay focused on what's important to you.

Safe and personal sports

The combination of technology and personal guidance makes training at Happy Bodies not only effective but also safe. During your first workouts, we'll create a customized plan tailored to your level. Every month, we'll evaluate your progress and adjust your program. With us, no one is just a number. We'll help you not only exercise but also build a sustainable routine that fits your life.

Scientifically proven success

The Milon Circle is more than just a piece of training equipment; it's a proven method for building muscle strength, losing weight, and improving your health. At Happy Bodies, we believe in lasting results. That's why we ensure you not only become physically stronger but also stay motivated. Our personal approach and friendly atmosphere make all the difference. This makes everyone feel welcome, even those who don't feel comfortable in traditional gyms. So why wait?

Nigel Groeneveld has been a fixture at Happy Bodies for almost ten years. He's one of the longest-standing employees at our locations, and we're incredibly proud of that. He started as a coach at Happy Bodies in Amstelveen, but he's now been a club manager in Overveen for five years. What drives him, and why is the Happy Bodies concept such a good fit? He'll tell you all in this blog post.

Helping people

I started my career with a game design degree, but I quickly discovered that sitting behind a laptop all day wasn't for me. At 21, I started thinking: what do I truly enjoy? I concluded that I love helping people. That's when I realized becoming a physiotherapist might be the perfect fit. So, I enrolled in Sports and Exercise, followed by Movement Education. In 2015, I started my physiotherapy studies but simultaneously found a job as a coach at Happy Bodies in Amstelveen. Working and studying proved to be a bit too demanding a combination. I had to choose: do I pursue my studies full-time, or focus on my work? I chose Happy Bodies because the concept resonated so strongly with me. Here, I can truly help people, and that's what I've always wanted.

From coach to club manager

During his time as a coach in Amstelveen, I was given the opportunity to temporarily become a club manager there. It went so well that I became an interim club manager and was promoted to club manager after just two months. When my old club manager returned, we noticed that having two captains on one ship wasn't always easy. Fortunately, an opportunity arose to become a club manager at Happy Bodies in Overveen. I grabbed it with both hands, and now Overveen has become my club.

Why I believe in Happy Bodies

Why does the Happy Bodies concept appeal to me so much? I think the gym or fitness industry primarily caters to people who are already highly motivated. People who genuinely enjoy working out, who enjoy standing in front of the mirror, who thrive on loud music and environments with high testosterone levels. In short: athletes who want to express themselves. At Happy Bodies, it's completely different. People come here who want to work on their health, but in a safe way, in an environment where they feel comfortable and at ease. Happy Bodies creates exactly that environment, and I fully support that.

Training accessible to everyone

A unique aspect of the Happy Bodies concept is the Milon Circle. It consists of twelve computer-controlled devices that automatically adjust to the athlete's body measurements. Resistance is determined by a strength test, allowing us to create a highly accurate personalized program. A Milon Circle workout takes only 35 minutes, twice every ten days. During the workout, the athletes are constantly monitored. We also evaluate progress and review results monthly. Another unique feature is that the return movement is made more challenging. This ensures you achieve optimal results faster. In my opinion, this is an incredibly easy and effective way to train.

Guidance that really works

I've been working at Happy Bodies for ten years now, and in that time, I've seen a huge variety of athletes, all at their own level. They often tell me that this is the first time they've stuck with their workouts for so long. Our coaching program also contributes to this. We start with two sixty-minute personal training sessions. During these sessions, we fully support them. Afterward, there's a monthly evaluation. We also schedule fifteen motivational sessions. This way, we stay on top of things to ensure they build a good workout routine. Because once it's going well, it becomes a habit. And then training becomes second nature, a regular part of your week.

Balance is everything

I do strength training four times a week. I like to challenge myself with more difficult exercises. And even though I didn't finish my game design degree, I still love a good game. My favorite is League of Legends. In the summer, I occasionally go to a festival, and I enjoy having a drink with friends at a pub every now and then. For me, it's all about balance, which is also something we regularly talk about at Happy Bodies. communicate.

A look into the future

Looking to the future, I see myself as a Happy Bodies franchisee. Right now, I'm a club manager, but I'd love to own my own club someday. That's what I'm working towards. Who knows what the future holds!

Cold and exercise don't seem like a perfect match, but did you know that working out in cold conditions can have an extra effect on your calorie burn? But what exactly does cold do to your body? And does it really help with weight loss? In this blog post, Rémon Koetje, Lifestyle Coach at Happy Bodies, shares everything you need to know about winter exercise. Plus: how to do it safely and effectively.

Chattering teeth, red noses, stiff muscles

Exercising in the cold? That conjures up images of chattering teeth, stiff muscles, red noses, and frozen fingers. Not very tempting, is it? Cold muscles feel tight and increase the risk of injuries, such as sprains and strains. No wonder you'd rather drink a hot chocolate than do a brisk workout in the freezing cold. But exercising in the cold also has surprising benefits!

What cold does to your body during exercise

Exercising in the cold puts your body to work. It has to expend extra energy to keep your muscles warm and maintain your body temperature. That sounds like a double benefit: burning calories through exercise and through the cold. So, that crisp winter air? It gives your workout that extra boost. At the same time, you have to be realistic. Don't expect miracles: the difference in calories burned is small, but hey, every little bit helps.

Stimulate your brown adipose tissue

Cold has another surprising effect on your body: it activates brown adipose tissue. This "good" fat converts calories into heat, keeping your body warm. This process, thermogenesis, is like an internal furnace that burns extra energy. The more often you train in the cold, the more active this brown fat becomes. But be careful: make sure you stay comfortable. Too much of a good thing is more likely to lead to injuries than results. So always listen to your body.

Choose the right winter workout

Not every workout is suitable for the cold. Running, cycling, or a brisk walk are all great options, as long as you're dressed appropriately. Wear breathable clothing in layers, and don't forget gloves and a hat. A proper warm-up reduces the risk of injury and helps you perform better.

What are the benefits of training indoors?

Training outdoors sounds tough, but exercising indoors also has its advantages in winter. In a warm and controlled environment, you can train more effectively and avoid cold-related injuries. With training in the innovative Milon circle, you can improve your strength and fitness in just two 35-minute sessions every ten days, regardless of the season. Ideal if you want to work on your winter goals without braving the cold.

Consistency is more important than the cold

While cold has a small effect on your calorie burn, consistency in your workouts is more important. Regular exercise, regardless of the temperature, delivers the best long-term results. Create a plan and stick to it, whether you train indoors or outdoors. Combine this with healthy food and sufficient hydration for optimal results.

Research shows that almost 9 out of 10 Dutch people experience stress in their daily lives. In addition, more than half of them suffer from stress-related physical complaints, such as tense neck and shoulders, fatigue, and restlessness. These are quite impressive figures. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how efficient workouts can help you tackle stress – literally.

Understand your stress and take control

Stress often stems from internal thoughts and stories we tell ourselves. The good news is that you can influence these stories, and therefore your stress level. The first thing you need to do is understand what stresses you out. This can range from work pressure to personal obligations. By gaining insight into your sources of stress, you can take targeted steps to address them. Make a list of your stressors and think of ways to cope with them. Sometimes, simply being aware of them is enough to gain a sense of control.

Make powerful commitments

An effective way to reduce stress is to make strong commitments. This means setting clear, achievable goals and committing to them. Start with small, realistic goals and gradually work your way up to larger commitments. This might mean, for example, scheduling a short workout every day, setting aside time for relaxation, or doing some breathing exercises. By sticking to these commitments, you create structure and reduce chaos in your life. This increases your chances of success and reduces stress.

The power of breathing techniques

Breathing techniques can make a huge difference in how you manage stress. Try taking a few minutes daily for deep breathing exercises. This helps calm your nervous system and organize your thoughts. Mindful breathing can improve your focus and reduce stress. Exercises like the 4-7-8 technique or conscious abdominal breathing are easy to do at home or in the office.

Efficient workouts for stress reduction

Exercise is one of the best ways to manage stress. Short, efficient workouts can help you release tension and completely refresh your mind. Consider the Milon Circle, for example, which provides a complete workout in just 35 minutes per session. This method is ideal for people with busy schedules and helps you become stronger both physically and mentally. The Milon Circle offers a safe, effective workout for all ages and fitness levels.

Find connection

Talk to friends, family, or colleagues about your stress and how you're feeling. It's important to seek that social support and stay connected with others. Sometimes just sharing your worries can make a big difference. Furthermore, social activities and exercising together can help lower your stress levels and improve your overall well-being. Social interaction creates a sense of connection and reduces feelings of isolation. We think about that at Happy Bodies too. Here, it's not every man for himself; there's interaction between the exercisers. As athlete Rianne already mentioned in her blog: "You don't have to meet your best friends here, but it's much more fun than at such a large, impersonal gym. The social aspect makes training much more fun and motivating." And that's exactly how it is!

Start reducing stress today

Want to learn more about how to reduce stress and live a healthier life? At Happy Bodies, we're ready to guide you on your journey to less stress and more balance. Interested? Take the membership test and sign up for a free personal consultation and tour of the club. We bet you'll be hooked right away!

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!

As you get older, it becomes increasingly important to stay active. Regular exercise has numerous health benefits, from improving your heart and lung function to strengthening your muscles and bones. It also helps you maintain a healthy weight, boost your energy levels, and keep your mind sharp. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how to stay fit and healthy after fifty.

Ensure flexibility and balance

Flexibility and balance are important for preventing falls and injuries. Regular stretching exercises help keep your muscles flexible, while balance exercises improve your stability. Yoga and Pilates are excellent ways to train both flexibility and balance. These sports also offer benefits for your mental well-being, such as stress reduction and improved concentration.

Focus on strength training

For those who want to maintain muscle mass—or even build it—strength training is the way to go. Muscles play a key role in supporting your joints and maintaining good posture. Moreover, strength training boosts your metabolism, which helps prevent weight gain. Try to incorporate strength training into your routine weekly, with exercises that target all major muscle groups.

Start with low intensity and build up gradually

It's important not to start too quickly, especially if you haven't been active for a while. Start with low-intensity exercises like walking, swimming, or yoga. These activities are gentle on your joints and help you build your fitness safely. As you get fitter, you can gradually increase the intensity and duration of your workouts.

Efficient training with the Milon circle

One of the biggest challenges of fitness after fifty is staying motivated. At Happy Bodies, we understand this. That's why we offer the Milon Circle, an innovative training system that requires only two 35-minute workouts every ten days. This efficient way of training is perfect for busy schedules and ensures you experience all the benefits of strength training and cardio without spending hours in the gym. The Milon Circle offers a safe, effective workout for all ages and fitness levels, including the young gods and goddesses of 50+. Our experienced trainers will create a personalized program for you, so you receive the right personal guidance to achieve your goals without the risk of injury. Exercising together in a relaxed environment helps you stay motivated and get the most out of your workouts.

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!

It's autumn again. For many people, that means a period of low mood and low energy: the autumn blues. The shorter days and lack of sunlight can leave you feeling gloomy. Fortunately, there's a natural and effective way to combat this: exercise. This not only has physical benefits but also plays a significant role in improving your mental well-being. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains why.

Why exercise helps against the autumn blues

Exercise increases the production of endorphins, the so-called "happiness hormone." These brain chemicals help reduce stress and promote a sense of well-being. In addition, exercise stimulates the production of serotonin and dopamine, neurotransmitters that contribute to a stable and positive mood. Regular exercise can effectively combat the autumn blues and improve your mental health.

Maintaining consistency despite shorter days

It can be challenging to maintain a consistent workout routine as the days get shorter and the temperatures drop. It's tempting to stay in our cozy little den, but that won't make you happier in the long run. A good strategy is to schedule your workouts and make them a regular part of your daily routine. By treating your workouts like important appointments, you're more likely to skip them. You can also consider training indoors if it's too cold or dark outside, so you have no excuse not to exercise.

Group activities and social support

Exercising with others can be an extra motivation to stay active. Find a workout buddy or join a group training session. This will make you feel more accountable and also provides social interaction. Moreover, exercising together makes it easier and more fun to keep going, even on the less motivated days.

Training at Happy Bodies

At Happy Bodies, we understand how difficult it can be to stay motivated during the fall. That's why our experienced trainers are ready to guide and motivate you, so you not only become physically stronger but also feel better mentally. And thanks to the Milon Circle, fall is no longer an excuse to skip exercise. In just two 35-minute sessions every ten days, you can beat your autumn blues. My advice? Don't wait any longer and take the first step toward a healthier and happier you today.

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!

Many women worry that strength training will give them enormous muscles and make them look like the Hulk. Fortunately, this fear is unfounded. Women don't naturally have enough muscle-building hormones to reach such a massive size. By doing strength training, you'll feel better—and more toned—in your body, become physically stronger, and enjoy many other benefits. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains these benefits and how to achieve beautiful muscles.

Muscles have more to offer than you think

Muscles aren't just aesthetically pleasing; they also play a significant role in preventing wear and tear and regulating insulin and glucose levels. Active muscles help maintain healthy blood sugar levels by absorbing and utilizing glucose, which can improve insulin sensitivity and help prevent type 2 diabetes. Muscles also support your body in various ways, such as improving posture, promoting blood circulation, and reducing the risk of injury. In short, strong muscles contribute to better overall health and significantly increase your quality of life.

The importance of maintaining muscle mass

As we age, we lose muscle mass. Now that you know the benefits of active muscles, it's also clear that this process, called sarcopenia, affects more than just your physical performance. It can also lead to a slower metabolism and an increased risk of weight gain, type 2 diabetes, and other health problems. Therefore, it's important to stay active and maintain muscle mass through strength training. A bonus: you'll also feel better—and more toned.

The Milon Circle: Training Without Excuses

Thanks to the Milon Circle, there's no excuse not to exercise. This innovative system offers an efficient and effective way to strength train. In just two 35-minute sessions every ten days, you'll build and maintain muscle mass without having to spend hours at the gym. This way, you'll not only get beautiful, strong muscles but also improve your posture, increase your energy levels, and reduce stress. The Milon Circle is ideal for everyone, regardless of your fitness level or risk of injury. At Happy Bodies, we also create a personalized program for each athlete. This personal approach ensures you receive the right guidance to achieve your goals.

Get started today

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

We understand that it can be challenging to exercise consistently when you have a busy schedule. Whether you have a full workweek, a family to support, or perhaps both, it can sometimes seem impossible to find time for yourself and your health. Yet, it's important to find ways to keep moving. In this blog post, Rémon Koetje, Lifestyle Coach and Trainer at Happy Bodies, shares tips and strategies for exercising effectively, even when you're incredibly busy.

Schedule your workouts in your calendar and change your behavior

Just as you schedule appointments and meetings in your calendar, you should also schedule your workouts. Choose fixed times each week to exercise and stick to them. This helps you establish a routine and prevents you from skipping workouts. By treating exercise as a regular appointment, it becomes a priority instead of something you do when you happen to have time. This way, exercising becomes a habit.

Combine sports with other activities

You can also work very efficiently by combining exercise with other activities. Take the stairs instead of the elevator, cycle to work more often, or exercise while watching your favorite TV show. By incorporating exercise into your daily routine, you can stay more active without taking up much extra time. Small changes can have a big impact on your overall health.

Make use of technological tools

There are numerous apps and gadgets that can help you exercise efficiently. Fitness apps can guide you through short workouts and track your progress. Wearables like smartwatches can measure your activity and motivate you to reach your goals. These tools make it easier to monitor and improve your efforts, even if you can only spare a few minutes a day. At Happy Bodies, all exercisers have access to the Milon Me app, a personal app that tracks all your training data, including your muscle age.

Discover the efficiency of training at Happy Bodies

At Happy Bodies, we understand the value of your time. That's why we've developed a unique training program where you train for just two 35-minute sessions every ten days, guided by your own personal lifestyle coach. These short, yet intense workouts fit perfectly into a busy schedule and ensure you stay fit and healthy. Even actor and director Porgy Franssen and pilot Willem van Meel have successfully managed to exercise consistently this way. Our coaches help everyone get the most out of the sessions, so you can achieve your goals without spending hours in the gym.

Benefits of the Happy Bodies Method

The Happy Bodies concept offers more than just time savings. Our workouts are designed to efficiently train your entire body, focusing on both strength and fitness. Personal guidance ensures you perform each exercise correctly, reducing the risk of injury and optimizing your progress. Moreover, the friendly atmosphere in our clubs creates a motivating environment where you feel at home and supported.

21 days needed for behavior change

Don't give up on exercise too soon. Research shows that it takes at least 21 days to form a new habit. By scheduling your workouts and using tools that motivate you, you can accelerate this process. At Happy Bodies, we offer a loving and motivating support system. We always encourage our members to schedule new appointments immediately. This helps our members stay active.

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!

If you’re thinking about losing weight, running is a great calorie burner. But is running really that much better than walking? Both activities have their own benefits and can be effective in your weight loss quest. In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explores the benefits of both running and walking so you can decide which activity best suits your lifestyle and goals.

The Benefits of Running: Burn Calories Fast

Running is known as a fast calorie burning activity. It is an intense form of exercise that increases your heart rate and boosts your metabolism. Depending on your weight and running pace, you can burn an average of 600-800 calories per hour. If you are looking for a quick way to burn a significant number of calories and improve your cardiovascular health, running is an excellent choice.

The Peace of Walking: Low Impact, Sustainable Weight Loss

One disadvantage of running: the impact on your joints, especially your knees, is great. Walking is less stressful on your body and therefore better suited for people with joint problems or people who are just starting to exercise. It offers a steady, less intense form of exercise that you can continue for a long time without risk of injury, which makes it ideal for sustainable weight loss and gradually building up fitness.

Calorie Burning Comparison

Although running burns more calories per minute than walking, that doesn’t necessarily mean it’s the best option for everyone. Walking is a much longer endurance exercise, meaning your total calorie burn over a longer period of time can be higher, especially if you take long walks regularly.

The Psychological Effects: What's Right for You?

The choice between running and walking can also depend on your own preferences. Some people enjoy the fast intensity of running and are looking for a quick way to relieve stress. Others prefer the calm, meditative state of long walks that helps you relax and organize your thoughts.

Integration into your daily life

Are you having trouble making a choice? Take a good look at your daily schedule and consider whether and how these activities fit into it. Perhaps you find it easier to walk for an hour every day than to run a few times a week. The best choice is the activity that you can do consistently and that you can maintain in the long term. Because – as I wrote before – everything works, but do you cooperate?

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!

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

Training with back pain

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

The transition to Happy Bodies

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

Diverse and advanced

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

Personal guidance

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

Milon You

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

Cosy

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

VYTAL Nutrition App

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

Get started today

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