XGYM Bella Vista 24/7 Gym

When it comes to fat loss, muscle gain, or simply boosting your energy levels, the quality of your calories matters much more than most people realise. It’s not just about how much you eat but how your body uses what you eat. This is where the Thermic Effect of Food (TEF) plays a powerful role in how your metabolism burns calories.

Claim 50% OFF your first month of personal training today. Plus, your choice of a FREE DEXA Scan or RMR (Resting Metabolic Rate) Test when you commit to 2 or more sessions per week.

Offer ends Tuesday, 12 August.

Link in bio or visit xgym.com.au/personal-training



Wilborn, C. (2009). Diets and body composition/exercise (Chapter 8, pp. 453–457). In A. E. Smith‑Ryan & J. Antonio (Eds.), Sports nutrition & performance enhancing supplements. Linus Learning.

Hydration: The Most Underrated Performance Tool

Water alone won’t cut it for long or intense sessions.

Fuel your training with the right mix of carbs + sodium to stay sharp, hydrated, and maximise performance.

Claim 50% OFF your first month of personal training today. Plus, your choice of a FREE DEXA Scan or RMR (Resting Metabolic Rate) Test when you commit to 2 or more sessions per week.

Offer ends Tuesday, 12 August.

Link in bio or visit xgym.com.au/personal-training



American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597. PMID: 17277604.

🥚 Did you know eggs are thought of as the ideal protein and are used as the standard for comparing other dietary proteins?

Eggs deliver more than just protein — they support strength, recovery, and cognitive performance.

✔️ High-Quality Protein – Complete amino acid profile and high digestibility make eggs a top-tier option for muscle growth and repair. One large egg = 6g of protein, 75 kcal, and just 1.5g saturated fat.

✔️ Maximises Muscle Recovery – 20g of egg protein has been shown to maximise muscle protein synthesis after resistance training.

✔️ Cognitive & Physical Performance – Eggs are rich in choline (🧠 Supports memory & focus), and provide:
⚡ Riboflavin (Helps turn food into energy)
🛡️ Selenium (Boosts immunity & reduces inflammation)
🦴 Vitamin K (Vital for bone strength & recovery)
👁️ Lutein & Zeaxanthin (Protect vision & reduce oxidative stress)

✔️ Versatile Nutrition – Easily incorporated into any meal, eggs make it simple to meet your performance nutrition goals.

And despite outdated myths, research shows no strong link between egg consumption and heart disease.

Need further guidance with your performance? Enquire about coaching through the link in our bio.



Source: Wilson, J. M., Lowery, R. P., Loenneke, J. P., Duncan, N., Zanchi, N., & Wilson, S. M. C. (2013). Optimizing Protein Consumption for Body Composition and Sports Performance. Sports Nutrition & Performance Enhancing Supplements, Pg 73

Did you know losing muscle can put your health at risk?

Most people focus on weight loss, but losing muscle can be just as harmful. Muscle plays a crucial role in metabolism, strength, and injury prevention.

👉 Swipe to learn why maintaining muscle matters and how to protect it.

Need more guidance? Book a complimentary session by clicking the link in our bio.

Discipline isn’t about doing things because you feel like it—it’s about doing them because they align with your goals.

When you wake up early to train, not out of excitement but commitment, that’s discipline. When you take the time to prep your meals to stay on track with your nutrition, that’s discipline.

Unlike motivation, which comes and goes, discipline is reliable. It allows you to take control, make progress, and stay consistent—even on the hard days.

Need more personalised advice and guidance? Claim 2 Weeks Free Coaching at XGYM by clicking the link in our bio.

🚨 Only 1 Week Until Hybrid Of The Hills! 🚨

✨ Competitors, an email was sent with the lifting schedule and event details.

✨ Spectator entry is free, and we’d love to see you there! Don’t miss our live stream—details at xgym.com.au/live-event.

▪️Date: Sunday, November 17, 2024
▪️Time: Weigh-in at 10am, Lift-Off at 12pm
▪️Location: XGYM Bella Vista, H146/24-32 Lexington Dr

See you there! 💛

Strength training offers real benefits at any age. It’s never too late to improve your quality of life.

If you need help with getting started, book a complimentary session with one of our coaches. Link in bio.

CLIENT HIGHLIGHT | KIM

Kim originally came to me wanting to lose weight. Kim and I have been working together for 15 weeks now, during this time she has displayed unmatched discipline and determination.

Kim has displayed constant efforts to make change such as constantly hitting her prescribed calories and macronutrients, steps, weigh ins and always turning up to session and doing her solo days, all while being a full time working mother!

▪️Bodyweight: 71.8 kg ➡️ to 61.8 kg (-10kg)

I’m so proud of how far Kim has come in such little time. I’m looking forward to see what Kim will later achieve moving forward with her fitness journey!

Coach: Cameron .xgym

URSULA

The countdown is on! Ursula is just days away from stepping onto the platform at the Commonwealth Powerlifting Championships in Sun City, South Africa! 🇿🇦

Date & Time: Monday, October 7th, 1am AEST | 5pm Local Time

▪️Coach: MJ

Good luck, Ursula! 💛



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Meet our coaches at XGYM Bella Vista!

Whether your goal is to lose weight, build muscle, build strength, or improve your athletic performance. Our coaches will help you create a game plan to get you the results you need.

Click the link in our bio to book your complimentary session.

✨ Support Brandon’s 2028 Paralympic Dream! ✨

Brandon is fundraising to compete at the LA 2028 Paralympic Games.

“I will be extremely grateful of anyone that helps me by donating small or large sums to my cause or in any other way they can.”

If you like to make a donation, please click the link in our bio.

Did you know that building strong bones NOW sets you up for a healthier future?

Osteoporosis and bone health aren’t just topics for your grandparents – your bones are constantly changing.

A DEXA scan can help you understand your bone density early on, so you can make informed choices about your nutrition and training.

Be proactive and get your bone density checked today. Book a DEXA scan at XGYM Castle Hill. Link in our bio.



doi.org/10.17226/13050
doi.org/10.3803/EnM.2018.33.4.435