Good news for the sporty Oosterhout: Happy Bodies is opening its 30th lifestyle club at Bouwlingplein 24. Until recently, this familiar location was home to Enforce, a place where many Oosterhout residents already enjoyed training. That quality and personal attention remain, but from now on, they will be complemented by the complete Happy Bodies concept. And to celebrate, the first 100 sign-ups can train for free for a month.
In our newly renovated club in Oosterhout, you train twice a week for 35 minutes under the guidance of an experienced lifestyle coach on the brand-new Milon Circle. Ideal for people who know that exercise is important but don't want to spend too much time on it, yet still want to achieve safe and responsible results. Without the risk of injury.
And the best part? Results are guaranteed. Through the smart combination of technology and guidance, you work step by step towards a fitter, stronger, and slimmer body, at your own pace and level.
Claim your free month here ➝
NB: there are only 100 passes available, while supplies last.
At Happy Bodies you don't train aimlessly on equipment or in group lessons without structure. We make strength and cardio training easy, fun and effective, even if you have little experience or haven't done anything for a while.
This innovative way of exercising now helps Thousands of people in the Netherlands to become fitter, stronger, and slimmer, without the hassle and with lasting results.
Then do the first online membership test and discover which program best suits your goals. Or plan a free trial training now in the online agenda and experience it yourself, without any obligation.
📍 You can find us at Bouwlingplein 24, in the center of Oosterhout.
We look forward to welcoming you to Happy Bodies Oosterhout: the smart alternative to the 'normal' gym.
You can register for the free month here, be quick, because places are going fast!
People are very active in Nieuwegein. And yet, we hear the same story from many people in the region: “I want to get fitter, but the gym isn’t for me.” Too busy, too anonymous, too much to figure out on your own. It is precisely for these people that we will soon be opening our doors at Muntplein 31, right in the center of Nieuwegein. And we are celebrating this with an opening deal: 100 x 1 month free fitness. 100 times 1 month free fitness.
With clubs Zeist, Houten, and IJsselstein, the Utrecht region was already well represented, and with Nieuwegein, yet another 29th in the Netherlands, we complete the lineup around the city. And that is no coincidence: our formula turns out to be exactly what many people have been waiting for all this time.
So what is the difference? At Happy Bodies, you never walk into a gym where you have to figure things out on your own. An experienced lifestyle coach is always ready to assist you, you train according to a personalized program tailored to your goals, and the Milon Circle automatically sets up every machine for you. All you have to do is show up; the rest is ready.
The result: Training for 35 minutes twice a week is enough. Smart and efficient, with up to 15x more results than traditional fitness. Perfect to combine with work, family, and everything else that demands your attention.
NB: there are only 100 passes available, while supplies last.
Muntplein is located in the heart of the city: you can effortlessly combine grocery shopping, a quick trip into town, and a workout. And because a session only lasts 35 minutes, “no time” is no longer an excuse. Furthermore, the club is open 365 days a year with generous opening hours, so you can simply drop by on Sundays or during holidays. Good to know for those who are regularly in the area: you can also find a Happy Bodies in Houten, IJsselstein, Zeist, and Maarssen, so you are always training close by.
Inside you will soon find:
Because that last part is really part of the experience with us: at Happy Bodies, you know each other. Catching up after your workout is just as important as the workout itself.
For anyone who wants to get fitter, slimmer, or stronger without spending hours in the gym. Whether you haven't exercised in years, are recovering from an injury, or are simply looking for some extra motivation: our coaches will build it up gradually with you. Results guaranteed—we dare to promise that.
Celebrate the opening with us: 100 x 1 month of free fitness
Naturally, we celebrate such a festive opening with a gift. The first 100 people to sign up will train for 1 month for free at Happy Bodies Nieuwegein. Be quick, because once it's gone, it's gone.
Would you prefer to get a feel for the atmosphere first? Come by for a free trial training and discover for yourself why our members are so enthusiastic. You can find us at Muntplein 31, 3437 AP Nieuwegein. See you soon!
You used to get up at 6:30 and have energy all day. Now, fatigue sometimes sets in before lunch. You are not the only one who recognizes this. Many people attribute their declining energy to age or a busy life. However, the reality is different. In this blog, Fenn Leijen, manager at Happy Bodies Haarlem, explains why regular exercise can structurally change your energy levels and why three months is the tipping point.
Fatigue is not an inevitable consequence of aging. Often, it is a signal that your body is not being challenged enough. Those who move little gradually lose muscle mass, fitness, and endurance. That process is called sarcopenia (the natural loss of muscle mass) and it starts as early as around your thirtieth birthday. The less muscle mass you have, the more energy daily activities require. Walking up the stairs, carrying groceries, an afternoon in the park with your children: it all becomes harder.
It seems as if your body is running out, but in reality, it is being used too little.
When you start training, you tend to feel more tired rather than fitter during the first few weeks. Your body needs to get used to the new stimuli. Muscles, heart, and lungs need to adapt. That takes energy in the beginning. New habits are also mentally exhausting: you have to consciously make time for them and shake up your routine.
It is precisely at this point that many people stop, because they think it isn't working. The opposite is true. Your body is recalibrating. Those who get through this notice after four to six weeks that the fatigue gives way to something that wasn't there before: resilience.
Not all fatigue is the same. After a workout, you feel satisfied tired: your body has worked, you are relaxed, and you sleep more deeply that night. That is good fatigue, a sign that your body is working on recovery and rebuilding.
Bad fatigue is something entirely different. It feels chronic and hopeless. You wake up tired, drag yourself through the day, and have no energy for anything. This is often the result of too little exercise, poor sleep, or prolonged stress.
Recognizing the difference is valuable, because good fatigue is a sign of progress. Bad fatigue is a signal to change something.
Research shows that measurable changes occur after about twelve weeks of regular training. Your muscle mass increases, your metabolism works more efficiently, your blood circulation improves, and your hormone balance stabilizes. Your body produces more mitochondria (the powerhouses in your cells), allowing you to literally generate more energy.
Regular exercise also stimulates the production of serotonin, dopamine, and endorphins, substances that lead to a better mood, more focus, and less stress. People who exercise consistently for three months notice that they think more clearly, sleep better, and wake up feeling rested in the morning.
The difference between exercising occasionally and sticking with it for three months is the difference between a temporary boost and a structural change.
That staircase to the second floor at the office no longer feels like a mountain. You no longer experience a slump at three in the afternoon; you remain alert. You can still play with your children after work instead of collapsing immediately on the couch. You have energy left for fun things: meeting up with friends, picking up a hobby, taking an evening walk. That fatigue you always felt? It's gone. You wake up and think: okay, I can handle this.
Those are not promises that sound too good to be true. It is what happens when your body is given the time to adapt to a new balance.
Most people quit a new sports routine within six weeks. Not because they don't want to, but because there is no structure surrounding it. No fixed times, no guidance, no one to ask how it's going.
That is exactly why personal guidance It works. If your coach knows you, tracks your progress, and adjusts your program when necessary, you will stick with it. You don't have to figure out what to do yourself; someone else takes care of that. The only thing you have to do is set aside 35 minutes twice every ten days.
Eat within two hours after your workout. Your body needs fuel for recovery. A meal with sufficient protein helps your muscles recover and become stronger.
Sleep seven to eight hours a night. A night's rest is when your body does the real repair work.
Continue training consistently. Consistency is what it's all about. One good week followed by two weeks of nothing yields little. With two 35-minute sessions every ten days in the Milon Circle At Happy Bodies, you turn that into a manageable rhythm.
Drink sufficient water. Dehydration causes fatigue faster than most people think.
Rest is part of energy, not the opposite. Allow yourself recovery days without guilt.
Of course, you still have a tired day now and then. That is normal. It is not about having non-stop energy, but about a new foundation. A foundation where you wake up in the morning feeling fitter than a few months ago. Where you no longer come home completely exhausted. Where you feel like doing things again.
Your body can do this. Give it time.
Would you like to know more about how to stay fit and active by training twice for 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Even if you have physical complaints? 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!
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You get enough sleep, eat reasonably healthy, and yet something is missing. A kind of emptiness, or the feeling that your battery never fully recharges. You are more easily irritated than before, have less enthusiasm for things, and feel listless for no apparent reason. Sound familiar? Chances are your serotonin levels could use some attention. In this blog, Lisanne Bijnen, club manager of Happy Bodies Schijndel and co-owner of Happy Bodies Uden, explains what serotonin does, how to give it a natural boost, and why you can notice a difference within six weeks.
Serotonin is a substance in your body that ensures a good mood. It is therefore also called the happiness hormone. It plays a major role in your mood, your sleep pattern, your appetite, and even your ability to concentrate. When your serotonin levels are balanced, you feel calm, content, and energetic. If those levels are too low, you may feel listless, irritable, or gloomy.
The good news: you can influence your serotonin levels in a very natural way.
1. Exercise, the fastest way to increase your serotonin.
During physical exertion, your muscle tissue uses certain amino acids as fuel. As a result, tryptophan, the building block of serotonin, has more room to reach your brain. The result: your brain produces more serotonin. This explains why you often feel refreshed and clear-headed after a workout, even if you didn't feel like it beforehand. It is not my imagination; it is biochemistry.
2. Sunlight and time in nature.
Just fifteen minutes outside a day makes a difference. Daylight stimulates the production of serotonin through your eyes and skin. A walk during lunch or a cup of coffee in the garden is enough. During the winter months, when there is less daylight, many people notice that their mood drops. That is no coincidence.
3. Nutrition that helps.
Your body makes serotonin from tryptophan, a substance you get through your diet. Think of bananas, nuts, eggs, turkey, and whole-grain products. You don't need to follow a special diet; a varied diet with sufficient protein at lunch and dinner is already a good foundation. Those who want to know more about the relationship between diet and weight loss can read more about it in this blog.
4. Social connection.
Human contact increases your happiness hormones. A good conversation, laughing together, or simply having coffee with someone you like: it all releases serotonin. Those who exercise alone miss out on this effect. It is precisely in an environment where you see other people and are recognized that the social aspect reinforces the physical.
5. Sleep and rest.
Sufficient serotonin during the day ensures better sleep at night through the production of melatonin. This creates a positive spiral: you exercise, you produce serotonin, you sleep better, and you have more energy to exercise. Too little sleep breaks that spiral.
Your body needs time to build new habits. Six weeks is approximately the period your brain needs to feel the effects of regular exercise structurally. review study in the British Journal of Sports Medicine (2023), based on more than 1,000 previous studies, confirms that physical activity measurably reduces symptoms of depression and anxiety. The effect occurs after just a few weeks of regular exercise.
With two training sessions every ten days, you build up enough in six weeks to notice a difference. Your sleep becomes deeper, your mood more stable, and your energy level rises.
After exercising, you feel lighter, even though your to-do list is still exactly the same. That traffic jam on the way home irritates you less. You have more patience with your children or colleagues. That annoying email you were dreading suddenly feels less heavy. You laugh at a joke more easily. That mountain of work is still piling up, but it overwhelms you less.
These are not big, spectacular changes. It is more subtle than that. You notice it because things that previously drained your energy affect you less. That is the serotonin effect.
Serotonin also influences your appetite. When your serotonin levels are balanced, you crave less sugar and snacks. You feel full sooner and make better choices. For those working on weight loss, this is a pleasant side effect.
At Happy Bodies, we combine strength training and cardio training in the Milon circuit. In 35 minutes, your body receives exactly the stimuli it needs to produce serotonin, endorphins, and BDNF (a substance that supports your brain). You train in a quiet environment, free from crowds or intimidation, and your coach provides personal guidance. After your workout, you join the coffee table, where you meet other members. This combination of exercise and social interaction enhances the effect.
Many of our members say that they notice a mental difference in addition to a physical one. They feel clearer, happier, and less stressed. If you are wondering if that would work for you too: read on how our approach also makes you physically stronger.
This blog is about improving your overall well-being through exercise, nutrition, and lifestyle. It is not a substitute for professional help with depression or other mental health issues. Are you feeling down for an extended period or unable to resolve the situation on your own? Then contact your GP. There is nothing wrong with that; in fact, it is sensible.
Would you like to know more about how to stay fit and active by training twice for 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Even if you have physical complaints? 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!
Sign up for the newsletter below and receive free handy tips & tricks to achieve your health goals. You will also automatically receive an email as soon as we put a new blog post online!
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You train faithfully, you eat healthily, and yet you don't see the results you expect. Frustrating. What many people overlook is that the answer might not lie in the gym, but in your bedroom. Sleep is, after all, the time when your body recovers, gets stronger, and adapts to your training. In this blog, Dyon Poll, club manager of Happy Bodies Amsterdam-Zuid, explains why a good night's sleep is essential for your training results, and what you can do tonight to sleep better.
During the day, you break down your muscles while working out. That sounds contradictory, but it is exactly the intention. Growth and repair primarily take place at night. During deep sleep, your body produces growth hormone, a substance that drives the repair of muscle tissue. At the same time, the stress hormone cortisol decreases, allowing your body to build up rather than break down.
Scientists confirm that sleep deprivation disrupts this hormonal balance. With insufficient sleep, cortisol rises and growth hormone and testosterone decrease, slowing muscle growth. You may be training, but your body doesn't get the chance to get stronger.
Everyone has a bad night's sleep now and then. That is not a disaster. However, consistently sleeping too little or too restlessly does have consequences. Research shows that chronic sleep deprivation leads to reduced muscle strength, a higher risk of injury, and slower reaction times. You feel tired more quickly and have less motivation to exercise.
In addition, sleep influences your eating behavior. Those who sleep too little crave sugary and fatty foods more often. This is because two hormones become unbalanced: leptin (which gives you a feeling of satiety) drops, while ghrelin (which controls your hunger) rises. Your body then seeks quick energy, while it actually needs rest. In this way, sleep deprivation can also indirectly get in the way of your weight goals.
Most adults need seven to nine hours of sleep per night. Perfect sleep does not exist, and seven hours is fine. Eight is better, but six is not a disaster, as long as it is not a structural problem. Yet a large proportion of the Dutch population does not achieve this. The reasons are familiar: looking at screens too late, worrying about the day, or the idea that sleep is time you could have spent better elsewhere.
The opposite is true. The better you sleep, the fitter and more productive you are the next day. A night's rest is not wasted time; it is an investment in your health.
1. Train at the right time. Regular physical activity demonstrably improves the quality of your sleep. Preferably, do not schedule your workout in the two to three hours before you go to sleep. Your body needs that time to calm down after the exertion.
2. Create a fixed evening routine. Do the same things every evening before you go to sleep: a cup of herbal tea, read a book, lay out your clothes for the next day. Through repetition, your body learns to recognize that it is bedtime, causing you to fall asleep faster.
3. Stop using screens at least an hour before bedtime. The blue light from your phone and laptop inhibits the production of melatonin, the hormone that makes you sleepy. Pick up a book or listen to a podcast instead.
4. Make your bedroom dark and cool. Your body sleeps deepest at a temperature of around 16 to 18 degrees. That sounds cold, but it really helps. Blackout curtains keep out the early morning light.
5. Stretch before sleeping. Five minutes of gentle stretching exercises help your body and mind relax. At most Happy Bodies locations, we work with FIVE stretching, a professional program that improves your flexibility and your sleep. Simple stretches at home work too.
There is a nice reciprocal effect here. Sleeping well improves your training results, and training regularly improves your night's rest. Those who consistently do strength training generally sleep more deeply and fall asleep faster. Deep sleep increases and your body produces more melatonin. After a good workout, your body knows exactly what it needs: rest and recovery.
It is not about training harder, but about regularity. That consistency gives your body rest, even though that sounds contradictory.
At Happy Bodies, we ensure your training is short and effective. Two 35-minute sessions every ten days on the Milon circuit are sufficient to give your body the right stimuli. Our coaches track your progress and adjust your program as needed. This way, you work specifically towards results, while your body does the real work at night.
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After a day full of meetings, deadlines, and children demanding attention, your mind is still racing in the evening. You curl up on the couch, but peace doesn't come. You are irritable, sleep poorly, and feel rushed. Sound familiar? You are certainly not alone. In this blog, Nigel Groeneveld, club manager at Happy Bodies Overveen, explains how exercise can literally reset your mind, even if you don't have time for the gym.
When you are under prolonged pressure, your body produces the stress hormone cortisol. In small amounts, this is useful: it keeps you sharp and alert. However, with prolonged stress, your cortisol levels remain high. This causes fatigue, poor sleep, irritability, and a persistent restless feeling. Your body is constantly in “on mode,” while it actually needs rest.
Many people recognize the signs: you sleep restlessly, you have less patience, you forget things, and you feel exhausted without having done anything strenuous. These are all signs that your stress system is becoming overloaded.
During physical activity, your body produces endorphins, also known as happiness hormones. These reduce tension and improve your mood. At the same time, the production of serotonin and dopamine increases, two neurotransmitters that directly influence how you feel. Serotonin helps you to be calmer and more content; dopamine provides a sense of satisfaction.
A large review published in the British Journal of Sports Medicine (2023) analyzed more than 1,000 previous studies with a total of over 128,000 participants. The conclusion was clear: regular physical activity reduces symptoms of sadness and anxiety. Strength training proved to have the strongest effect on sadness.
The beauty of this is that you don't have to work out for hours. After just 20 to 30 minutes of moderate-intensity exercise, something measurable changes in your brain.
Moving to reset your mind doesn't have to be in a gym at all. Anything that gets your body moving counts.
Walking in nature works especially well because fresh air and greenery lower your stress hormones faster. Cycling to work gives you a moment of calm before the day begins. Gardening combines exercise with something productive, causing your thoughts to naturally shift. Dancing in your living room, even just for three minutes to your favorite song, raises your heart rate just enough to tip your mood.
The principle behind this is sometimes called “moving meditation”: by focusing on your movement, you give your mind a break from worrying. You don’t have to be a yoga expert for this. Simply moving and keeping your attention on your body is enough.
Do you feel tense or restless? Try this simple exercise.
Go outside for ten minutes. Without music, without podcasts, without social media. Put your phone on silent and put it in your pocket. Walk at a steady pace and focus your attention on your breathing. Breathe in through your nose, breathe out through your mouth. Look around you. Notice how the air smells, what you hear, how the ground feels under your feet.
Ten minutes is enough to lower your cortisol levels and clear your head. If you do this a few times a week, you will notice that you sleep better, are less irritable, and have more patience with the people around you.
Even one walk helps, but the effect becomes stronger the more often you exercise. Research shows that people who exercised regularly for six months suffered significantly less from feelings of sadness than those who did not. Your body becomes more efficient at dealing with stress, and your brain builds up a buffer, as it were, against worrying and tension.
The combination of targeted training one to two times a week, supplemented with short daily moments of activity, is already enough to feel a noticeable difference. Even a brisk walk can yield significant results.
Something many people don't stop to think about: strength training has a particularly strong effect on your mental well-being. This is because, during strength training, your muscles produce substances that support your brain function, including BDNF. This is a protein that stimulates the growth of new brain cells, a kind of food for your brain. If you want to know more about what strength training does for you, you can read more about it in our previous blog.
At Happy Bodies, we combine strength training and cardio in the Milon circuit, in just 35 minutes per session. That is short enough to fit into your schedule and long enough to give both your body and your mind a significant boost. Our coaches help you perform the exercises correctly so that you get the most out of them. Do you not feel comfortable in your own skin? Then exercise can be a surprisingly powerful tool.
Exercise is a powerful tool against daily stress and tension. However, it is good to take an honest look at yourself. Have you been feeling down for weeks or months, are you no longer able to manage daily tasks, or do you no longer recognize yourself? Do not be ashamed of this, but seek professional help. A GP or psychologist can assist you further. Exercise is a valuable addition, but sometimes you need more. There is nothing wrong with that.
Slim & fit in 2 x 35 minutes every 10 days
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Lisanne Bijnen, club manager at Happy Bodies Uden and Schijndel, sees members making great strides every day. They are becoming stronger, fitter, and feeling better in their own skin. Yet she knows that there is still more potential for many of them. When nutrition and training align, you reach your goal faster. And it is precisely that aspect—nutrition—that is a difficult part for many people to figure out on their own. That is why Happy Bodies is launching something new in May: the Happy Bodies nutrition app. In this blog, Lisanne explains why she is so enthusiastic about it.
You train twice a week 35 minutes at the club. You feel yourself getting stronger, you sleep better, and you notice your fitness improving. You already gain a lot from that training alone, but there is a way to get even more out of it.
That method is called nutrition. The combination of training and eating well ensures that you have more energy throughout the day and that your body responds better to everything you do at the club. The good news is that you don't have to eat more strictly for this. You can simply continue to enjoy tasty recipes to achieve your goal, whether that is to fall off is, getting fitter, or just feeling better in your own skin.
You work, you have a family, it's six o'clock at night, and you still need to come up with something. You quickly reach for what's in the fridge or grab a quick snack. We understand that, but that isn't always what benefits you the most. Coming up with a plan every week that fits your goal, doing the right grocery shopping, and finding recipes your whole family can enjoy is a full-time job.
That is what the new Happy Bodies nutrition app is for. You spend two minutes a week entering what you like and what suits your family. The app creates a weekly menu based on this that aligns with your goal, including an automatically accurate shopping list and recipes your whole family can enjoy.
The great thing is that your coach helps set up and monitor the app. We put together the program based on your InBody measurements, so you can be sure that the nutrition plan is tailored to your body and your goals. So, not a standard app, but one that works just as personally as your training.
What do you notice from that? You reach your goal faster without a strict diet, you have more energy throughout the day, you get more out of your workouts at the club, and you no longer spend half an hour in the evening thinking about what to eat.
What the app is not: a diet, a list of forbidden products, or a reason to cook separate meals for the children. You don't have to weigh anything, count anything, and you aren't reminded all day long of what you're not allowed to eat. Just good food, tailored to what you do at the club.
Throughout the entire month of May, nutrition takes center stage in all Happy Bodies clubs. You will receive practical tips, easy recipes, and in week 2, the free 7-day weight loss challenge starts. Seven days in which you pick up one small, achievable habit every day. To give you an idea, these are three of those days.
Day 1, 10,000 steps. Spread across the dayThe stairs instead of the elevator, calling while walking, parking the car a little further away. Nothing complicated, but surprisingly effective.
Day 4, 2 liters of water. Thirst is often confused with hungerA glass of water before a meal reduces your appetite, simply because your stomach is already partially full.
Day 5, half your plate of vegetables. Let half your plate consist of vegetables, instead of a large mound of potatoes, pasta, or rice. Vegetables provide a lot of volume with few calories, are full of fiber and vitamins, and keep you feeling full longer than most carbohydrate-rich side dishes. You can follow the remaining days of the challenge via our social media.
Ask you trainer during your next visit to the nutrition app. Your coach already knows your training and helps you immediately get started aligning your nutrition with it. Set it up for two minutes a week, and the rest takes care of itself.
You already work out with us; the nutrition app helps you achieve your goal even faster.
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Your Fitbit buzzes. Your Apple Watch vibrates. Only 2,347 steps to go to reach your daily goal. Those magical 10,000 steps. But where does that number come from? In this blog, Hugo Wieringa, club manager at Happy Bodies, explains how many steps you really need and why walking works, but isn't enough.
In 1964, a Japanese company launched a pedometer called the “Manpo-kei.” Loosely translated: 10,000-step meter. The number was chosen because it sounds nice and is easy to remember, not because research showed that you need exactly 10,000 steps.
Since then, that number has taken on a life of its own. Pedometers, smartwatches, and health apps blindly adopt it. But what does science actually say about it?
A large-scale study from 2021 followed over 2,100 adults for eleven years. The conclusion: health benefits begin at just 7,000 steps a day. People who took at least 7,000 steps had a 50 to 70 percent lower risk of premature death than people who took fewer than 7,000 steps.
Above 10,000 steps, the effect levels off. More steps are not harmful, but they do not yield any additional health benefits either. Moreover, something different applies to weight loss than to general health.
For weight loss, it is not the absolute number of steps that matters, but how much more you move than you currently do. Do you currently walk 3,000 steps a day? Then increasing to 6,000 already makes a big difference. Do you already walk 8,000? Then the effect of extra steps will be smaller.
Walking burns an average of 250 to 350 calories per hour, depending on your weight and pace. That sounds modest, but it adds up. Walking for an hour three times a week is already an extra 750 to 1,050 calories. Over a month, that can make a difference of half a kilo.
Walking has a benefit that is often overlooked: it lowers your cortisol levels. Cortisol is a stress hormone that stimulates fat storage around your belly. The more stress, the more cortisol, and the more stubborn that belly fat.
A quiet walk outdoors breaks that cycle. Your stress levels drop, you sleep better, and your body retains less fat. That explains why some people lose weight by walking, even without changing their diet.
Yes, but it is slow. And there is a risk involved. Anyone who only walks and does no strength training loses not only fat but also muscle mass. And that is a shame, because muscles are your ally when it comes to losing weight. They burn more calories, even at rest.
The combination of walking and strength training works best. Walking for calorie burning and stress reduction. Strength training to maintain your muscle mass and keep your metabolism at a healthy level.
The beauty of walking is that you can do it anywhere. Walking to work, taking a short stroll during your lunch break, or taking the dog for an extra walk. It doesn't take any extra time if you plan it smartly. Start small. Take 1,000 more steps a day this week than last week. That's about ten minutes of extra walking. Add 1,000 steps each week until you reach a level that suits you.
Both have benefits. Brisk walking burns more calories and improves your fitness. Gentle walking lowers your stress and helps you sleep better. Alternate. Brisk twice a week, easy twice a week. That way, you reap the benefits of both.
If you only walk, it takes months before you see a difference on the scale. If you combine walking with strength training and a healthy diet, you will notice a difference in how you feel and how your clothes fit within six to eight weeks.
At Happy Bodies, our members train twice every 10 days, 35 minutes per session. That is enough for strength training. Combine that with a few extra steps daily, and you have an approach that works and is sustainable.
Want to learn more about how to combine walking with strength training for lasting results? Take the membership test and sign up for a free introductory consultation. We bet you'll be sold immediately!
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Carbohydrates are bad. Eating after six o'clock at night makes you fat. And you lose weight quickly with a juice cleanse. You've probably heard it before. Or read it. Or tried it yourself. So much information circulates about weight loss that you can't see the wood for the trees. What is actually true? In this blog, Dyon Poll, club manager at Happy Bodies Amsterdam Zuid, takes a closer look at six persistent nutritional myths. Without judgment, but with nuance.
This is a persistent one. Carbohydrates have gained a bad reputation due to diets like Atkins and keto. But the truth is more nuanced.
Carbohydrates themselves don't make you fat. Too many calories make you fat. And yes, if you eat mountains of pasta, bread, and cookies, you consume a lot of calories. But that applies just as much to fat or protein.
Carbohydrates are actually your most important energy source. Especially when you exercise. Your muscles need glucose to perform. Without carbohydrates, you feel weak and tired during your workout.
What does this mean for you? Choose whole-grain varieties and eat carbohydrates around your training. A slice of bread with peanut butter before working out gives you energy. A bowl of rice after working out helps with your recovery.
This myth sounds logical. You burn fewer calories in the evening, so what you eat is stored as fat. Right?
No. Your body doesn't look at the clock. It looks at your total calorie intake over the entire day. Whether you eat those 2,000 calories at 12 or 8 pm makes no difference to your weight.
What really matters: what and how much you eat. Many people snack in the evening in front of the TV. Chips, chocolate, a glass of wine. That adds up. Not the time, but the choices.
What does this mean for you? Do you train in the evening? Then feel free to eat afterwards. Your body needs that fuel to recover. Just be mindful of what you eat. A meal with protein and vegetables is smart. A bag of chips is not.
Juice cleanses, detox shakes, smoothie diets. They promise quick results. And yes, you lose weight. Temporarily.
What happens: you consume very few calories. It makes sense that you lose weight. But you mainly lose water and muscle mass. Not fat. As soon as you eat normally again, the weight comes back. Often with interest.
Moreover: your body does not need a juice cleanse to “detox”. You have a liver and kidneys for that. They do that work 24 hours a day, for free.
What does this mean for you? Save your money and your muscles. A juice cleanse is not a sustainable solution. Healthy weight loss is achieved through a slight calorie deficit, sufficient protein, and exercise.
For a long time, we thought: fat makes you fat. Logical, right? But that's not how your body works.
Fats are necessary for the absorption of vitamins, the production of hormones, and the proper functioning of your brain. You cannot live a healthy life without fat. It is about the type of fat you eat.
Saturated fats from fried food and fatty snacks are less beneficial. Unsaturated fats from avocado, nuts, olive oil, and fatty fish, on the other hand, are healthy. They keep you feeling full longer and prevent you from snacking.
What does this mean for you? Feel free to eat a handful of nuts as a snack. Or half an avocado with your lunch. Those fats are more satiating than a cookie and provide your body with valuable nutrients.
Running, cycling, the elliptical trainer. Many people think that cardio is the way to lose weight. After all, you burn calories.
That's correct. But there is a catch. With cardio alone, you also lose muscle mass. And muscle mass determines your resting metabolic rate. Less muscle means lower calorie burning at rest. In the long run, it doesn't get you very far.
The combination of strength and cardio works better. Strength training builds muscle. Those muscles burn calories, even when you are not doing anything. Cardio is good for your heart and fitness. Together, they are a golden duo.
What does this mean for you? The Milon Circle combines strength and cardio in 35 minutes. That is why it works so well for weight loss.
Ozempic, Wegovy, weight loss pills. You read about them more and more. And yes, some people lose a lot of weight with them.
There is a big 'but' to this 'solution'. These products were developed for people with severe obesity or type 2 diabetes. Under medical supervision. They are not a miracle cure for everyone who wants to lose a few kilos.
Moreover, if you stop the injections, the weight often comes back. After all, you haven't learned to eat or exercise differently. And here too, the rule applies: you lose not only fat, but also muscle mass.
What does this mean for you? For most people, the combination of a healthy diet and regular exercise is more effective, safer, and more sustainable. No pills, no injections. Just train smart and eat consciously.
Many of these myths and methods have something in common: they lead to a loss of muscle mass. And that is exactly what you don't want. Less muscle means a lower metabolism. In the long run, this actually makes losing weight more difficult.
The formula is simpler than you think. Combine a healthy diet with strength training. This way, you lose fat mass and maintain your muscles. Your metabolism stays at a healthy level. And your results last.
No quick fixes. No extreme diets. Just an approach that works.
Do you want to lose weight in a way that fits your life? Take the membership test and sign up for a free introductory consultation. Then we will discuss together what works for you. We bet you'll be surprised!
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Training for 35 minutes, twice every ten days. And achieving results too? It sounds too good to be true. Perhaps you’ve thought: surely this can’t work? Or you’ve heard someone say it. An understandable reaction. We are used to thinking that training longer is automatically better. In this blog, Hugo Wieringa, club manager at Happy Bodies, explains the science behind the Milon Circle and why training for a shorter time is sometimes smarter.
Most people associate fitness with hours of toiling. An hour on the treadmill, followed by some weights, and then you might be doing well. That idea is deeply ingrained. But is it actually true?
Not necessarily. It is not about how much time you spend at the gym. It is about what your body does during and after that workout.
The Milon Circle combines strength training and cardio in a single 35-minute session. You train all major muscle groups: legs, back, chest, shoulders, and arms. In between, you keep your heart rate high with short cardio bursts. That combination is exactly what research indicates is effective.
Studies show that the combination of strength and cardio yields better results than cardio alone. Strength training builds muscle mass. And muscle mass increases your resting metabolism. The more muscle you have, the more calories you burn. Even when you are sitting on the couch.
This is where it gets really interesting. After an intense strength training session, your body continues to burn extra calories for hours. This is called the EPOC effect, which stands for Excess Post-Exercise Oxygen Consumption. In plain language: your body needs extra oxygen to recover after the workout. That recovery process costs energy.
With gentle cardio, such as an hour-long walk, this effect is minimal. With intensive strength training, it can last for hours. You train for 35 minutes, but your body continues working afterward.
You start with a warm-up on the cardio machines. This is followed by six strength exercises, alternated with short cardio bursts. You do not adjust each machine yourself. The Milon machines recognize you via a personal chip and adjust automatically. Seat height, weight, resistance: everything is set correctly immediately.
This has two advantages. You don't waste time setting up equipment. And you always train safely, because the resistance matches your strength. After 35 minutes, you have completed a full workout. All muscle groups, including cardio.
At Happy Bodies, many people train who previously failed to achieve results at other gyms. Often this is because they only did cardio, or because they didn't know how to use the machines. The combination of personal guidance and smart equipment makes all the difference.
What we often hear from new members: “I thought 35 minutes was too short. But after that first workout, I felt exactly what you mean.” That surprise is relatable. And there is a simple explanation behind it: there isn't a minute of rest in those 35 minutes. Whereas in a traditional gym you spend time waiting for machines, setting up equipment, and taking recovery breaks, in the Milon Circle you train non-stop. As a result, you achieve the same effect in 35 minutes as with a two-hour workout.
In addition to losing weight and getting fitter, regular training on the Milon Circle has more benefits. You maintain muscle mass as you get older. This helps you remain independent. You prevent or reduce back, neck, and joint complaints. And you reduce the risk of chronic conditions such as type 2 diabetes and cardiovascular disease.
All of that in two 35-minute sessions every ten days. No hours at the gym. No complicated schedules.
No. The Milon Circle is based on proven principles: the combination of strength and cardio, the EPOC effect, and training all major muscle groups. The technology makes it safe and efficient. And the short duration fits into a busy life.
It is not a miracle cure. You still have to come to training. But if you do, it works. We see that every day.
Curious if the Milon Circle is right for you? Take the membership test and sign up for a free introductory consultation. We'll show you what's possible in 35 minutes. We bet you'll be surprised!
Slim & fit in 2 x 35 minutes every 10 days
Plan a free trial training or do the online membership test and discover in 1 minute which program suits you. Would you rather come and have a look first? Plan your free consultation guided tour.
Free health tips
Sign up for the newsletter below and receive practical tips and be the first to know about new blogs: