A new year is the time for a fresh start and good intentions. But we all know how hard it can be to be persistent. Less than ten percent of people actually keep their good intentions the entire year. Want to end 2024 fit, but don't feel like sweating for hours in an uncomfortable gym environment several times a week? That's possible! In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, explains that you can also achieve your fitness goals with just two 35-minute workouts every ten days. And that in a place where everyone feels at home.

A revolution in fitness: the Milon circle

When Alex and Romano founded Happy Bodies Lifestyleclubs in 2015, they wanted to shake up the fitness industry with a special fitness formula for people with little time and where attention, customer experience and results are paramount. They opted for small-scale boutique-style fitness clubs where people can train as efficiently as possible in the Milon circle. The Milon circle is not just a fitness experience. It is a fully automatic training circle that is precisely tailored to your physical needs and capacities. This means that you train without the risk of injuries, with constant progress and a program that is adapted to that progress every time, so that you are always challenged without going beyond your limits.

Simplicity and efficiency

The idea of spending less time and still seeing results may sound too good to be true. But with the Milon Circle, that’s exactly what you get. And that in just six 35-minute sessions per month. Before you start, you’ll undergo an intake where the Milonizer, a state-of-the-art device, quickly scans your body for important biometric data. This ensures that during your training, each machine is perfectly adjusted to your unique body type, condition and any complaints or injuries. This way, we can develop a training program for everyone, regardless of age or physical limitations. For example, someone with ankle problems will get specific exercises that do not overload the ankle, while someone with hip problems will do exercises that are tailored to their specific range of motion. So no more excuses in 2024! We are ready to guide you.

For many, the end of the year is a time for reflection and setting new goals. This is the perfect time to say goodbye to old stress and look for ways to start the new year feeling relaxed. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies in Alkmaar, explains how regular exercise contributes to a healthy mind in a vital body. Say goodbye to stress and go for a relaxed 2024.

Stress occupational disease number 1

A fact sheet from TNO shows that workplace stress is the number one occupational disease, and that more than a million people are at risk of burnout or other work-related mental health conditions each year. Absenteeism due to work stress accounted for a staggering 11.1 million days in 2022, costing €3.1 billion. Other common causes of stress include health problems, traumatic events, or major life changes, such as moving, having a child, or changing jobs.

The paradox of active relaxation

Exercise might seem like a counterintuitive way to relax, but don't be fooled! When you exercise, your body triggers the release of endorphins, also known as "happy hormones." This powerful chemical in your brain elevates your mood, relieves pain, and… yes, reduces stress. I'm not saying everyone experiences a euphoric feeling after a workout. But believe me, a good workout will relax you more than a large glass of wine or a bar of chocolate. It certainly contributes to a more relaxed and positive outlook on life.

Plenty of reasons not to exercise

The biggest obstacle to exercising often isn't a lack of willpower. Many people find it difficult to fit exercise into an already stressful life filled with work, study, family responsibilities, and social obligations. Fatigue is also a common reason for not exercising. And if you're already stressed, you certainly don't feel like going to a gym surrounded by shiny bodies and incomprehensible equipment. But there is hope!

Exercise on your terms

Short, focused sessions can—if done right—be just as effective as hours at the gym. Our efficient approach with the Milon Circle is specifically designed to train your entire body in just two 35-minute sessions every ten days, fully tailored to your personal needs and fitness level. At Happy Bodies, you train in an environment that feels like a second home. This can make a huge difference in how you feel during, but also after, your workout. Our personalized guidance ensures you feel supported, even during stressful times in your life. In short, nothing stands in the way of you, just like Gerda, taking a moment to clear your head. Because exercise not only works your muscles but also brings peace of mind.

Arjen van der Veen has over twenty years of experience in the fitness industry. He is now the new franchisee of Happy Bodies in Houten, IJsselstein, and Zeist. In this blog post, Arjen explains why he fell in love with Happy Bodies' unique values and why he believes they help promote a sustainable and healthy lifestyle.

Time for the next step

I've been working in the fitness industry for over twenty years. My career started as a fitness instructor, but I quickly progressed to the role of club manager and later regional manager. A few years ago, I briefly joined Boretti as a customer service manager, but I quickly missed the gym world, so I returned. After another year and a half as a regional manager for several clubs, I decided it was high time for the next step and to forge my own path. With that in mind, I emailed Romano Morais, one of the founders of Happy Bodies, expressing my interest in opening my own Happy Bodies location. He told me they weren't opening any new locations at the time, but that Ben Romeijn, one of the franchisees, was looking for a partner. After a series of positive conversations, I started working as Ben's partner at the Happy Bodies locations in Houten, IJsselstein, and Zeist in September of this year.

Total solution for safe movement

Happy Bodies clearly distinguishes itself from the average gym; it's a comprehensive solution focused on safe exercise. Many people want to exercise, but often don't know how to get started. You can work out incredibly cheaply at large chains like Basic-Fit and SportCity, but the question remains: how do you get started? Happy Bodies offers a unique platform with the Milon Circle, which allows you to train scientifically and safely with measurable results. Members receive a personal assessment, a customized training schedule, and are well-guided and motivated throughout the entire process. By scheduling a follow-up appointment for each workout, members truly feel responsible for their own progress. In short, a wonderful solution for the vast number of people who lack the natural motivation to work out hard.

The road to success

I live in Haarlem, and my workweek always starts at the Happy Bodies headquarters, which is also located in Haarlem. Three times a week, I drive to the clubs in Houten, IJsselstein, and Zeist. During these visits, I manage the club managers of these three locations. Together, we work to make each club a success.

Crossfitter and runner

I'm an enthusiastic CrossFitter and a keen runner. I'm currently training for the Egmond Half Marathon, which takes place on January 14th. I spend a lot of time training outdoors, but for strength training, I naturally utilize the support offered by the Milon Circle. This combination of outdoor activities and targeted strength training helps me stay in optimal shape.

Sustainable and healthy aging thanks to strength training

Back in the day, we all worked the land, so a tool like the Milon Circle wasn't necessary. Things are different now. Most of us sit behind a desk for eight hours a day. Then we get in the car and drive home to cook dinner. After that, we plop down on the couch to watch Netflix, "because we earned it so much." Strength training is crucial for those who want to age sustainably and healthily. From the age of 25, your muscle mass begins to decline, and if you don't actively work on it, it will only get worse. Do you want to use a walker at 60, or would you rather go for a run? Good strength training also helps alleviate and prevent aches and pains. The fact is, few people actually enjoy strength training. They do it more because it's good for them than for fun. A game of volleyball, for example, is more appealing. The Milon Circle makes training fun. The results are measurable, and it only takes 35 minutes per workout. So, just think of an excuse not to do it.

Once you've found a sport you enjoy, you might be tempted to do the same workout over and over again. You feel like you're getting stronger, and you're actually doing pretty well. But be careful! If you follow the same routine for too long, you'll eventually stop making progress. This applies to fitness and strength training as well as endurance sports like running or cycling. In this blog post, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies in Alkmaar, explains why variety is so important if you want to keep achieving results.

Law of Diminishing Returns

Exercise is healthy, there's no doubt about that, and if you exercise regularly, you'll become fitter and stronger. However, there's a catch. If you do the same workout for too long, you'll eventually hit a plateau. You'll make very little progress. You're then dealing with the so-called law of diminishing returns: as you improve, your body responds less and less to the training stimuli you give it. This applies to both strength training – your muscles grow less and less quickly – and cardio training – you barely get any faster, even though you train just as hard.

Variety is the magic word

It can be incredibly demotivating. You're exercising to get fitter, better, or stronger, and standing still feels like going backward, especially when you're trying so hard. Fortunately, this is easy to break. Variety—also known in sports as periodization—is the key. By varying your training in terms of frequency, intensity, and duration, you'll continue to make progress. By alternating between different training phases according to a well-structured training plan, you'll get the most out of your workouts. If you're working toward a specific goal, such a plan will help you peak at the right time.

Different phases

At Happy Bodies, you'll work with the Milon circle and your own personal lifestyle coach. During your intake, the innovative Milonizer scans your body using biometric markers. This ensures that all equipment is automatically configured correctly for every workout, even if you have any physical complaints. Our programs are also structured in phases, adding variety and constantly challenging your body. This ensures that the workout remains enjoyable and you make continuous progress.

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

Diabetes in numbers

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

Diabetes and sports

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

Challenges

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

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

According to research organization TNO, no fewer than 1.2 million Dutch employees suffered from burnout symptoms in 2020. Anyone who has ever had a burnout knows what it feels like. You are extremely tired, and the smallest activity costs too much energy. Exercising – or moving at all – is often the last thing on your mind. Yet it can save you. Femke Vonk exercised her way out of her burnout: 'Take it easy, then the line won't break, but keep going. That's how I came back to myself step by step.'

Cry, cry, cry

Anyone who has had a burnout will recognize that feeling of 'just let me lie with my head under the covers, I'm not doing anything today'. It was about ten years ago when I – emotionally from one day to the next – could no longer do anything. Crying was about the only thing I could still do. My manager and I had been in conflict for years, and I had the feeling that I would never get out of it. The company doctor sent me home: burnout.

Burnout is not a mental problem

At first I thought: great, now I can cycle all day! But it wasn't that simple. With burnout there is an imbalance in your stress mechanism. It is therefore not a psychological problem, but a physical problem, as we read for example on the website of CSR, expertise center stress & resilience. The stress hormones therefore continue to circulate in your blood and that causes damage, in your brain, but also in your body. If you start doing endurance sports like crazy or throw weights around like you're Arnold Schwarzenegger, it doesn't get any better. You only produce even more stress hormones. It makes sense that for me, cycling for half an hour felt like I had completed the Tour de France.

Rest will save you

If you have a burnout, you recover less quickly. That does not mean that you should not exercise, on the contrary, but that you should take your recovery capacity into account. I replaced cycling with a quiet walk. Twenty minutes was more than enough in the beginning. Enjoy the wind - or even the rain - in the park and then go home. Once home, it is important to calm your stress hormones. Lie down and consciously try to relax, in order to recover well again. So I slowly built that up to an hour of quiet walking.

Only 35 minutes of exercise

If you can walk for an hour at a time, then it's time for the next cautious step. The gym. One problem, I hate gyms. Sweaty men with a powerlifting belt, those mirrors, loud music and trainers who egg you on. It was never my favorite place, but with such an overstimulated mind and body... Give my portion to Fikkie. Fortunately, Happy Bodies is different. A calming tune, a friendly atmosphere and personal guidance by skilled coaches who also know how to deal with a burnout. And of course the Milon circle: a fully automatic circle with fitness equipment on which you train your entire body in 35 minutes. You don't have to think about anything, just work on your body for half an hour. This way you slowly build up your recovery capacity.

Stars from the sky

It really took a year before I recognized myself again. In the meantime, my recovery capacity is back to what it was and I cycle like a star. The great thing is that the Milon circle 'grows' with you. If you get stronger and fitter, the Milon adapts to that. That way you keep making progress.

You may have heard that exercising in the cold can help you lose weight faster. The idea behind this is that your body has to work harder to stay warm, which means you burn more calories. But is this really an effective way to lose weight, or is it just a myth? In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, delves deeper into the cold theory. Spoiler alert: There is absolutely no reason to dive into the snow with dumbbells or to sit shivering behind your laptop or at the dining table.

The cold myth, where does it come from?

The myth of cold training as a weight loss strategy didn’t just come out of the blue. It’s true that your body requires more energy (and therefore calories) to stay warm in cold temperatures. This means that by exercising in the cold, you theoretically burn more calories than if you were to do the same activity in a warm environment. This has led some people to believe that they can increase their metabolism by exercising in the cold, or even doing normal daily activities.

Cold training in practice

While it’s true that your body uses more energy when it has to work hard to stay warm, the effect on weight loss is minimal. Sorry. In reality, you may burn a few extra calories, but this doesn’t translate into the dramatic weight loss many people hope for. Additionally, exercising in the cold comes with some risks. If you don’t prepare properly, there’s an increased risk of injury due to tight muscles and the possibility of hypothermia. Additionally, exercising in the cold can lower your resistance and make you more susceptible to viruses. Lastly, it can be discouraging, making you less likely to exercise regularly.

The – warm – road to effective weight loss

Weight loss isn’t about being cold. It’s not about locking the fridge after 6pm or pumping your heart rate. It’s not about sweating like a pig or cutting carbs out of your life. It’s important to have realistic expectations about how cold training can help you achieve your weight loss goals. It’s all about finding the right balance. Getting a good night’s sleep, making healthy choices, and following a realistic exercise plan will go a long way.

The unique concept of Happy Bodies

At Happy Bodies we believe in a total approach to a healthy lifestyle. In addition to the Milon circle and personal guidance – but without the ridiculous price tag of a personal trainer – we also help you optimize your nutrition. This way you not only build full muscles, but you will also experience a sense of well-being and vitality. Our trainers are ready to guide and motivate you during your fitness journey. Personal attention, result-oriented training and an inspiring environment, that is what makes us happy at Happy Bodies.

Porgy Franssen is an actor and director known for his work in film, television, and theater. Fitness isn't exactly his favorite hobby, but with Happy Bodies, he's finally sticking to it. "Those 35 minutes of training are manageable."

Never go to the gym again

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 I'd never go back. But hey, you get older and still want to stay somewhat in shape. When I read about Happy Bodies, I was immediately drawn to it. I liked their philosophy, as well as the fact that you can train your entire body in just 35 minutes. I went to check out Happy Bodies in Amsterdam Zuid and was immediately convinced. The atmosphere is pleasant, it's small-scale, and everything is very well-organized. For the first time in my life, I'm able to stick with my workout.

Swimming in the canal

The only obstacle I face getting to Happy Bodies is the distance. I have to cycle fifteen minutes to exercise, which is actually my biggest challenge, even though cycling is incredibly healthy. I do dread winter a bit, but then again: I swim every morning at eight o'clock here in the Amsterdam canals. That bit of cycling in the winter actually fits into my strategy for braving the cold.

Hate cardio

I've recently cut back on my work by about eighty percent, so I can schedule my workouts effectively. I do the Milon Circle twice, the ideal combination of strength training and cardio. I actually hate cardio, but it's precisely the things you struggle with most that you need to do. The Milon Circle helps me with that.

In a world that's constantly on the move, it seems like time has become a scarce commodity. Especially when it comes to exercising, we want to "waste" as little of our precious time as possible. But how can you train effectively without endlessly waiting for equipment or space to become available? With the Milon circle, you can get a complete and varied workout in just 35 minutes. In short, no more waiting.

The efficiency of the Milon circle

Imagine walking into the gym and getting started right away. No wasted time, no waiting for your turn. That's exactly what the Milon circuit offers. This innovative system allows you to complete a complete, varied circuit training in just 35 minutes, with six strength exercises and two cardio sessions. Between exercises, you have thirty to a maximum of forty seconds to switch machines. This means your muscles stay constantly active and your heart rate stays high, resulting in a more effective full-body workout in less time.

Why waiting is not necessary

In traditional gyms, exercisers often wait until you're finished with a particular piece of equipment. The Milon Circle solves this problem with a smart rotation of equipment. The Milon Circle is centrally controlled, allowing all exercisers to move on to the next machine simultaneously. This allows you to effortlessly "zip" between machines, eliminating the need to wait. As soon as you start the next exercise, the machine is automatically set up for you. This means you don't waste time adjusting weights and can simply focus on your workout.

Variation in exercises

A common reason people get bored at the gym is a lack of variety in their routine. Variety not only makes training more enjoyable, but by varying the frequency, intensity, and duration, you also maintain progress. By alternating between different training phases according to a well-structured training plan, you get the most out of your workouts. At Happy Bodies, the programs are structured in different phases, keeping you motivated and ensuring continuous progress.

The power of good guidance

The expert guidance at Happy Bodies, combined with the innovative Milon circle, ensures you achieve your goals. Our coaches are always ready to help and answer questions. Whether you're new to fitness or a seasoned athlete, personalized guidance ensures you get the most out of your workout, without the wait.

Acquired brain injury (ABI) is damage to the brain that occurred after birth. It can have various causes, such as an accident, a brain tumor or stroke, or cardiac arrest. In the Netherlands alone, no fewer than 140,000 people are affected by a form of brain injury each year. The complaints are unique for everyone and vary from mild to very serious. Do you still want to exercise - and are you still able to do so -, but are you unsure about what is and is not possible? In this blog we will tell you how sporty exercise can help you improve your health.

Sports activities after brain injury

It can be quite exciting to start exercising again after a brain injury. Yet it is a good idea. Regular exercise has many benefits for your health. You improve your condition, strengthen your muscles and it helps you feel better about yourself.

Suitable exercise activities

There are various exercise activities that can be suitable after a brain injury. Think of walking, cycling and swimming, but also specific exercises aimed at balance, coordination and strength. You can of course do this alone, but also in a group. Exercising in a group not only has physical benefits, but also social benefits. By exercising together with others, you can make new friends and share experiences. Exchanging tips and ideas with fellow sufferers can also be very inspiring.

Tips for exercising and moving after a stroke

If you want to continue exercising and moving after a brain injury, there are a few important tips to keep in mind. Choose activities that you enjoy and that suit your abilities. Build up the duration, intensity and frequency gradually to avoid overload. Try to be active on more days of the week and take a rest day every now and then.

Brain injury in practice

Femke (56 years old) had a severe stroke two years ago: 'I was in top condition, had just received big compliments from the sports physician a month before my stroke. Yet I had a stroke. I was allowed to go home after three days in hospital. 'Without residual symptoms' was written on the discharge letter. In practice, that was a bit disappointing. I had a lot of loss of strength on the affected (left) side and I have had a drop foot on that side ever since. Thanks to personal guidance and adapted training, I now have the same amount of strength on both sides and my foot functions much better. Yet I still prefer cycling. I will probably never be able to run again, but thanks to my sporty lifestyle I feel super fit again.'

Personal guidance and customized training

At Happy Bodies we understand that personal guidance and customized training can be essential when dealing with a brain injury. Thanks to our unique concept, everyone can train with us. The innovative Milon circle helps you move safely and efficiently and strengthen your muscles and our coaches have all followed extensive training and have years of experience in the field. They can advise you on which movements are most suitable for you and what to pay attention to during activities. Together with you, they ensure that you can move with pleasure again and that your health improves.