BUMP Gregory Hills

🎉 100 VISITS FOR SHEENE! 🎉

Another BUMP milestone ticked off 💪🏼💗

Sheene has officially hit 100 classes with us and we LOVE seeing that consistency paying off!

That’s 100 times showing up, getting it done, probably questioning some of the exercises 😂 and still coming back for more.

We’re so proud of you, Sheene! Here’s to the next 100 🥳💪🏼

💙 WELCOME TO THE WORLD, VASILIJE KONDIĆ 💙
31.8.26 Tamara Kondić

Well… all those baby songs, belly singing and pregnancy chat at BUMP clearly did the trick 😂🎶

Vasilije decided he’d heard enough from the inside and it was time to make his grand entrance! 💙

And because Mum is clearly VERY committed… she was actually BOOKED INTO A CLASS on the day she gave birth 😂💪🏼

Sorry babe, that one is definitely going down as a late cancel 🤣

Darija is now the VERY proud big sister and we are all absolutely dying to meet the newest little member of the BUMP family 🥹💙

Huge congratulations to your gorgeous family. We hope you’re soaking up every newborn cuddle… and we’ll forgive you for missing class this time 😂🍼💙

A few snippets from strength.
Our girls are power-houses!
The progression and the focus makes me super proud as a coach and club manager.
Keep it up ladies! 💕

If you’re keen to see what our club is all about, join us for our open days next Friday and Saturday!
DM for more info

🎉 15KG DOWN — GO DAINA!! 🎉

A huge congratulations to our beautiful member Daina, who has officially hit her first weight-loss goal - 15KG GONE! 💪💖

And while that number is absolutely worth celebrating, what we’re even more proud of is everything that sits behind it - the consistency, the effort, the days she showed up when motivation probably wasn’t there, and all of those little choices that have added up to something HUGE.

This is what progress looks like. Not perfection. Just continuing to show up, putting in the work and trusting the process. 🥹👏

Daina, you should be SO proud of yourself. We certainly are!

15kg is just the first goal… and we cannot wait to see what you achieve next. 💖

Everyone give Daina some love in the comments! 👇🏼🎉

📣 CALLING ALL LOCAL BUSINESSES! 💗

BUMP Gregory Hills is opening our doors for TWO HUGE OPEN DAYS — Friday 11th & Saturday 12th September! 🎉

We’re looking for some amazing local businesses who would love to get involved by donating something for either our goodie bags or our major prizes/raffle giveaways across the two days. 🎁

Donations could include:
✨ Gift vouchers
✨ Products or samples
✨ Free services or experiences
✨ Discount vouchers
✨ Hampers or goodies
✨ A major prize for one of our lucky winners

In return, we’d love to shout out and promote the businesses supporting our event to our BUMP community and across our socials. 💕

We LOVE supporting local, and this is a great opportunity to get your business in front of local women and families from Gregory Hills and surrounding areas.

If you’d like to be involved, send us a DM and we’ll be in touch!

Know a local business that would be perfect? Tag them below! 👇🏼

Let’s make September 11th & 12th two amazing days for our local community! 💗

BUMP Gregory Hills

Father’s Day craft with our BUMP toddlers 💕

🎉 100 CLASSES FOR MARINA! 🎉 Marina Ciccone

What an achievement! Our gorgeous Marina has officially hit her 100 CLASS milestone at BUMP Gregory Hills! 💪🏼🩷

100 times showing up.
100 times choosing herself.
100 classes stronger, fitter and more confident. 🙌🏼

We absolutely love celebrating these milestones because every single class adds up — and Marina, you should be SO proud of yourself!

Congratulations on joining the 100 Club 🥳 Here’s to the next 100! 🩷

WomensFitness

💗 “I’M EXERCISING... SO WHY AM I NOT LOSING WEIGHT?!” 😩

You’re training 3-4 times a week. You’re sweating. You’re getting stronger.

But those bloody scales WILL. NOT. MOVE. 😂

Before you decide your workouts “aren’t working”, there are a few things to consider.

🍽️ EXERCISE DOESN’T AUTOMATICALLY CREATE FAT LOSS
You can absolutely get fitter and stronger without losing weight. If fat loss is your goal, your overall food intake still matters - and it's very easy to eat back the calories you've used during training without realising it.

💪🏼 YOU MAY BE BUILDING MUSCLE
If you're strength training, your body composition can change without a dramatic change on the scales. Pay attention to how your clothes fit, photos, measurements and strength too.

💦 WATER CAN MESS WITH THE SCALES
Hormones, your menstrual cycle, salty foods, hard training, inflammation, stress and even increased carbohydrates can temporarily increase water weight.

😴 SLEEP & STRESS MATTER
Poor sleep can affect hunger, cravings, recovery and how much you naturally move throughout the day. Stress can also contribute to temporary water retention.

⏰ YOU MIGHT JUST NEED MORE TIME
One good week doesn't undo months or years of habits. And one weekend doesn't destroy your progress either!

Fat loss is rarely a perfectly straight line.

So instead of ONLY asking:

“How much do I weigh?”

Also ask:

💗 Am I getting stronger?
💗 Do my clothes fit differently?
💗 Do I have more energy?
💗 Is my fitness improving?
💗 Am I sleeping better?
💗 Am I building habits I can actually maintain?

And if fat loss IS your goal, don't respond by starving yourself and training seven days a week.

Train consistently. Eat enough protein. Build muscle. Move daily. Sleep. Manage stress. Give it TIME.

The scales are one piece of information - not your entire progress report. 💗💪🏼

💗 LADIES, LET’S TALK L-CARNITINE! 💪🏼

You’ve probably seen L-carnitine advertised as a “fat burner” 🔥 - but is it really going to melt away body fat?

Short answer - not quite! 😂

L-carnitine is a compound your body naturally produces. One of its jobs is helping transport fatty acids into your cells, where they can be used to produce energy.

Sounds like fat-burning magic, right? Unfortunately, taking more L-carnitine doesn’t automatically mean your body starts burning heaps more fat.

So why do people take it?

⚡️ ENERGY METABOLISM
L-carnitine plays an important role in helping your body use fat for energy. Most healthy people, however, already produce what they need.

💪🏼 RECOVERY
Some research suggests L-carnitine supplementation may help reduce muscle soreness and support recovery after exercise. The evidence is promising in some areas, but nowhere near as convincing as something like creatine.

🔥 WHAT ABOUT WEIGHT LOSS?
This is where the marketing gets a little ahead of itself!

Some studies have shown small reductions in body weight in certain groups, but L-carnitine is NOT a magic fat-loss supplement.

If fat loss is your goal, these will make a MUCH bigger difference:

🏋🏼‍♀️ Strength training
🥗 Good nutrition
🥩 Enough protein
🚶🏼‍♀️ Daily movement
😴 Sleep & recovery
📆 CONSISTENCY!

🥩 YOU CAN GET IT FROM FOOD TOO
L-carnitine is naturally found mainly in animal products, particularly red meat, and your body can also make it.

So should you take it?

For some people there may be a benefit, but for the average healthy woman who trains, I wouldn’t put it at the top of the supplement shopping list.

If you’re choosing where to spend your money, getting enough protein and using creatine monohydrate would generally come higher on my list.

Supplements can SUPPORT what you’re doing.

They don't replace actually doing the work! 😉💗