Many people think that strength training is only good for building physical muscle mass. Logical, but the benefits go much further. Strength training also has a profound positive effect on your mental health. In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how strength training also contributes to a healthier mind, increased stress resistance and an overall sense of well-being.

The Science Behind Sweat and Serotonin

While strength training strengthens your muscles, there’s much more going on in your body. Every lift and squat increases your serotonin levels – the happy hormone. This improves your mood and gives you a sense of accomplishment after every workout. Regularly boosting these ‘happy chemicals’ helps you manage stress and reduce feelings of depression.

Feel stronger, be stronger

In addition to building physical strength, strength training also increases your mental resilience. The challenges you overcome during your workout, such as lifting a new personal record, can give your confidence a huge boost. This confidence carries over into how you approach daily challenges, improving your overall mental well-being.

Body and mind in connection

Strength training requires not only physical exertion, but also mental focus. This mind-body connection during your workout helps you to be more in the 'now'. A beautiful form of mindfulness that can help you to lower your overall stress level and increase your body awareness, which is very important for emotional regulation.

The power of routine

Regular strength training provides a reliable structure to your life. A structure that is not only good for your body, but also for mental stability. Believe it or not, a structured strength training routine helps you reduce anxiety.

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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!

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

Making healthy choices on vacation

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

Keep moving

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

Eat and drink smart

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

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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!

Are you looking for a way to get fit quickly and efficiently without endless sessions in the gym? The Milon circle is a revolutionary fitness concept that helps you achieve your health and fitness goals in a short time. In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, sheds light on the unique benefits of the Milon circle.

What is the Milon Circle?

The Milon circle is a smart fitness circuit that uses modern equipment that is automatically set to your personal needs. All you have to do is log in, and the machines will adjust themselves to the optimal settings for your body. This ensures a safe, effective and time-saving workout.

Why choose the Milon Circle?

If you choose the Milon circle, you choose convenience and efficiency. You don't have to think about which exercise to do next. You don't have to spend hours in the gym either. Two 35-minute workouts every ten days are enough. This makes it ideal for people with a busy schedule who still want to stay fit. In addition, the personal setting of the equipment ensures a much lower risk of injuries.

The benefits of efficient training

Efficient training not only means saving time, but also working specifically on your health. The Milon circle offers a balanced workout that targets all major muscle groups, improves cardiovascular health and helps burn calories. And all this in just over half an hour.

Milon circle with personal guidance tailored to your needs

As easy and efficient as the Milon circle is, at Happy Bodies we don’t leave you to your own devices. After registering, you will first undergo a quick scan with the advanced Milonizer. This scan records your body data, which is then used to automatically adjust the devices in the Milon circle to your specific biometric data. In addition, you will of course receive personal guidance from our professional coaches. This means that every training session is optimized to guarantee your personal progress. In this way, we combine the best of both worlds and create the perfect middle ground between the mass of large-scale gyms and the hefty price tag that hangs on a personal trainer.

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 live in a time where every minute counts, so it's crucial that your workout routine is both efficient and effective. This means you don't have to work harder, but smarter. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how the right strategy can help you get the most out of every training session.

The art of efficient training

Efficient training is about maximizing results without wasting valuable time. This starts with a clear goal for each session. Know what you're working on before you step foot in the gym, whether it's strength, endurance, or flexibility. A focused approach prevents you from wandering aimlessly from machine to machine.

Time versus intensity

It's a misconception that longer sessions are always better. The intensity of your workout often has a greater impact on your results than its duration. Take interval training, for example, which can achieve significant improvements in both strength and cardiovascular health in a relatively short time. Done correctly, short, intense sessions are even more effective than long, boring, endless workouts.

Plan your workouts

Planning is essential for success. By planning your workouts in advance, you can ensure you train all major muscle groups in a balanced way and avoid overtraining. This also helps establish consistency in your routine, which is key to long-term success.

Listen to your body

The importance of listening to your body cannot be overstated. Overtraining can lead to injuries and decreased performance. If you're too tired or in pain, give your body time to recover. This is important not only for your physical health but also for your mental well-being.

The Milon Circle: A Revolution in Fitness

The Milon Circle offers a unique solution for efficient and effective training. This innovative approach guarantees you'll train every major muscle group at the right intensity, all in just 35 minutes, every five days. No aimless hopping from machine to machine, no endless workouts, no dragging yourself to the gym every day with the risk of injury and overtraining. The Milon Circle is designed to fully tailor your training to your personal fitness level and achieve results faster and more safely. Now that's smart training...

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!

A growing number of people are experiencing stress-related symptoms, according to various studies. This isn't surprising in itself. The world seems to be spinning ever faster, and just try to stay afloat in that rat race. But what if we told you that you literally carry the key to happiness within you? In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how the happiness hormone serotonin influences your mental well-being and how you can increase your serotonin levels.

What is serotonin anyway?

Serotonin is a neurotransmitter—a kind of messenger—that plays a major role in various bodily functions. These include regulating your mood, sleep, appetite, digestion, and even your libido. More than 90 percent of your serotonin is produced in your gastrointestinal tract and plays a key role in how you feel every day.

How Serotonin Affects Your Mood

Optimal serotonin levels in your body make you feel calmer, happier, and more emotionally stable. Low levels are often associated with depression, anxiety, and other mood disorders. Of course, serotonin isn't a magic wand for instant happiness, but maintaining healthy serotonin levels can certainly help boost your mental health.

Natural Ways to Boost Your Serotonin

Of course, you can opt for supplements that are converted into serotonin in the brain, but nothing beats natural ways to boost your serotonin levels. Exercise is a great serotonin booster. Regular physical activity, especially aerobic exercises like walking, running, and cycling, but also strength training, stimulates your brain to produce more of this happy hormone. Even daily walks can make a big difference in how you feel.

The influence of nutrition on your serotonin levels

What you eat can also affect your serotonin levels. Foods rich in tryptophan, an essential amino acid, are great for boosting serotonin production. Think of foods like salmon, chicken, eggs, spinach, and seeds. Also, ensure a balanced intake of carbohydrates and proteins, as this helps with the absorption of tryptophan in your brain.

Provide sufficient sunlight

Serotonin increases with daylight exposure. That's why many people feel more depressed during the winter months. Try to spend some time outside every day, even on cloudy days, to boost your natural serotonin levels and improve your mood.

In short

While increasing your serotonin levels won't solve all your problems, it can certainly help improve your overall well-being. By focusing on a healthy lifestyle, good nutrition, and regular exercise, you can lead a more stable, happier life.

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!

In 2015, Alex and Romano launched the first Happy Bodies Lifestyle Club, a fresh perspective on what a gym can be. Instead of large, intimidating gyms with blaring music and gigantic mirrors, they opted for small, welcoming clubs focused on effective exercise for everyone, including those who aren't so comfortable with it. What began with a single location in Amstelveen has grown into a successful franchise concept with 26 locations throughout the Netherlands, from Alkmaar to Eindhoven. Romano, the general manager, talks about the success of Happy Bodies in this blog post.

A revolution in the fitness industry

As fitness coaches, we often heard that for many people, the barrier to entry to the average gym was enormous. That led us to completely revamp the concept. We launched an intimate, homey fitness club with a focus on personal attention and customer satisfaction. We traded the overwhelming music for subtle background tunes and replaced large mirrors with a warm, inviting atmosphere and a cozy coffee corner.

Train quickly and effectively with the Milon circle

One of the biggest challenges we wanted to address was the time investment required by traditional fitness programs. We discovered the Milon Circle, an advanced training circle where you can complete a full workout in six 35-minute sessions per month. When you become a member, the revolutionary Milonizer scans your body. This scan later automatically configures the machines in the Milon Circle based on individual biometric data. This ensures that workouts are not only safe but also perfectly tailored to your individual needs.

Growth and sense of community

Since our first club in Amstelveen in 2015, Happy Bodies has grown rapidly. Our clubs in places like Heemstede, Overveen, Alkmaar, Amsterdam-Zuid, and Haarlem have been a huge hit. The positive feedback and enthusiasm from both members and trainers have proven that our model is working. Our trainers appreciate the opportunity to truly connect with members, a time that large mass gyms simply don't have.

Franchise and future plans

In 2017, we opted for a franchise model. This allows us to support entrepreneurs who dream of owning their own gym with a unique, personalized, and customer-focused concept. In 2022, we opened our 26th location in Aalsmeer. As far as we're concerned, we're far from finished! Our goal is to bring a healthy lifestyle to every corner of the Netherlands.

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!

Whether you take the astronomical start of spring on March 20 or the meteorological start on March 1, one thing is for sure: we are all happy that the days are getting longer and the green is showing itself again. Spring not only means more sun, more light and new life, it also offers the perfect opportunity to combine your workout in the gym with a workout in nature. In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, delves into the many benefits of exercising outdoors for your mental health.

The magic of nature

At Happy Bodies, we strongly believe in the power of diversity in your training. Indoor exercise is often very efficient, but nature has a calming effect on the mind. Research shows that spending time in nature, even if it’s just a city park, can help reduce stress levels and improve your mood. The greenery around you and the fresh air can do wonders for your mental wellbeing. To get the most out of your exercise efforts, combine your indoor training with outdoor exercise – whether that’s running, cycling, tennis or a gentle walk, it doesn’t matter. The power is in the combination.

The sun as a natural boost for your mood

We all love the sunshine, but ‘normal’ daylight also plays an important role in how we feel. Not only does it provide us with much-needed vitamin D, it also helps regulate our internal clock. This can lead to both better sleep and a happier feeling. A daily dose of daylight can really help you feel the energy of spring and boost your mood. Physical activity, whether it’s a gentle stroll or an intense run, stimulates the production of endorphins, your so-called happiness hormones. Exercising outdoors multiplies this effect, as it stimulates the senses and helps you to be much more in the moment.

A new routine for spring

Spring is the perfect time to freshen up your fitness routine and add some new activities. Maybe it’s time to dust off those running shoes, give your bike a tune-up, or try yoga in the park. Experiment with what makes you happy and you’ll likely find that you’re more likely to stick with it.

Discover the power of the Milon circle at Happy Bodies

In addition to the fresh air and the energy of spring, Happy Bodies offers the perfect addition to your fitness routine with the Milon circle. With two additional short sessions of 35 minutes every ten days, you combine the best of both worlds: the freedom of outdoor exercise with the effectiveness and personal approach of training at Happy Bodies. With us, you will find a place where you can be yourself, and you will always receive appropriate and professional guidance. The Milon circle is adapted to your personal needs, without the risk of injuries.

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!

That Happy Bodies distinguishes itself by focusing on personal guidance and a friendly, accessible atmosphere will come as no surprise to many. Our goal is to create an environment where everyone, regardless of age, fitness level, or fitness experience, feels welcome and comfortable. Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, recently saw this growing need confirmed. He read an article in Het Parool about "gymtimidation," the feeling of discomfort or insecurity between the barbells. In this blog post, he focuses on this phenomenon and offers a solution.

What is gymtimidation?

According to this article in Het Parool, gymtimidation is the feeling of intimidation some people experience at the gym, when they feel surrounded by muscle-bound and experienced athletes. This creates a sense of insecurity, which only makes it more difficult to exercise. It's no wonder that #gymanxiety is a frequently used hashtag on social media for social awkwardness at the gym. The phenomenon is apparently widely recognized. It has even led the trade association for gyms NL Actief, the sports governing body NOC*NSF, and the Ministry of Health, Welfare and Sport to announce a central reporting center for undesirable behavior in the fitness industry.

The impact of gymtimidation

This feeling of uncertainty can be a major obstacle for people who want to start exercising again. It can even lead people to abandon their good intentions to live healthier. That's a real shame, of course!

A friendly and supportive environment

At Happy Bodies, we were already fighting gymtimidation before we knew that's what it was called. That's precisely why Alex and Romano founded Happy Bodies Lifestyle Clubs in 2015. No huge gyms full of gleaming bodies, no large mirrors, no fancy equipment, and no rousing music, but a special fitness formula for people with limited time, where attention, customer experience, and results are paramount. Our focus is strongly on personal guidance and providing a safe space where everyone can feel comfortable.

The benefits of the Milon Circle

Our concept is ideal for those looking for an accessible and efficient fitness experience. The Milon Circle offers a complete workout in just 35 minutes, making it easy to fit fitness into a busy lifestyle. And most importantly, the Milon Circle adapts to your personal physical situation, eliminating the risk of injury.

From intimidation to motivation

Our goal isn't just to help you get fit, but also to boost your self-confidence. At Happy Bodies, you're not a number, but part of our community. Here, only your personal growth matters, both physically and mentally.

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!

People with injuries often think complete rest is the only solution. Nothing could be further from the truth. The right training, of course under professional supervision, can actually promote your recovery. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains how to stay active despite injuries and why the Milon Circle is so valuable.

The importance of moderate exercise during your recovery

Complete rest can sometimes do more harm than good for certain injuries. Gentle exercise and modified exercises can improve blood circulation and aid the recovery process. This can also prevent your muscles and joints from stiffening, which can delay healing.

Customized training is key

Of course, with an injury, you shouldn't just push through the pain like a headless chicken and continue with your usual workout routine. It's important to take a step back—literally. Put the heavy weights and high-intensity workouts aside for a while. Opt for modified exercises under the guidance of an expert. This can help you stay active without aggravating the injury.

The role of a professional

A trained coach can develop a training program tailored to your specific situation. They can help you select the right exercises. By paying close attention to how you perform an exercise and ensuring you don't overexert yourself, a coach can ensure you don't overload your body.

Listen to your body

During injury recovery, it's essential to listen carefully to your body. If a particular exercise is painful, stop and consult your coach. It's important to know the difference between an exercise that's challenging and one that could be harmful.

The Milon Circle: Your Ally in Recovery

The Milon circle is specifically designed to tailor your training to your physical condition, as I've written about in a previous blog post. This innovative approach allows you to train without aggravating your injury, as the equipment is tailored to your personal needs and limitations. This way, you benefit from the perfect balance between training and recovery.

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!

Is the average gym too crowded for you? Do all those sweaty bodies and pumping music give you the creeps? You're not alone. For many people, that makes it too much of a barrier to start strength training. But what if there was a place where you could be yourself, where you receive proper guidance, and where you could—literally—discover your strength in a comfortable environment? In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, shares a friendly way to start strength training.

The benefits of strength training, also for women

Strength training is an effective way to improve your overall health and well-being. It not only strengthens your muscles but also improves your bone density, boosts your metabolism, and can help reduce your risk of chronic diseases. Besides these physical benefits, strength training also boosts your self-confidence. Women sometimes worry about looking like the Hulk, but don't worry. Strength training for women actually accentuates muscles and creates a more toned, stronger body.

Creating a realistic training plan

A common mistake beginners make is biting off more than they can chew. Start with a realistic training plan that suits your current fitness level and lifestyle. Build up slowly and incorporate a mix of exercises that target all major muscle groups. Ensure proper guidance so you learn the correct form and technique, which is crucial for preventing injuries and achieving the most effective results. In short, a solid foundation is crucial.

The role of nutrition and recovery

Strength training isn't just about what you do in the gym; it's also about how you care for your body outside of it. Good nutrition is essential to give your body the fuel and building blocks it needs to recover and grow stronger. Also, make sure you include adequate rest and recovery time in your schedule.

Overcoming mental barriers

It's normal to feel a little hesitant when starting strength training, and you're certainly not alone. Remember that strength training is a personal journey where you determine your own success. Don't compare yourself to others; focus on your own progress. It's about improving yourself and finding your own unique strengths. And don't forget to celebrate the small successes. Be proud of yourself!

The Milon Circle: Your Fitness Ally

For those who don't want to spend hours in the gym, the Milon Circle offers an efficient and effective way to strength train. With just two 35-minute sessions every ten days, it's the ideal solution for busy people who want to get fit. Moreover, with the Milon Circle, you can be sure that the workout is completely tailored to your body. This way, you can still enjoy a workout even with injuries or other limitations.

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!