Elly Cowley PT

Elly Cowley is a Level 3 REPS personal trainer, CF-L1 trainer and nutrition coach based in Newcastle upon Tyne.

This is a page run by Elly Cowley, a qualified personal trainer specialising in women’s fitness, core and flexibility, and nutrition. I fancy myself a macro friendly chef, advocate of minimal meets bohemian style and enthusiastic reviewer of anything food related. I created this nook on the internet to share my love of weight training, meals for gains and pleasure, and chasing goals. I live and wo

rk in Newcastle-upon Tyne UK but can often be found visiting family in Lincolnshire, my countryside retreat.

24/07/2026

GREENS PROTEIN PASTA

serves 4: 55c, 30p, 18f

Sauce:
- 300g silken tofu
- 1 tsp garlic granules
- 1-2 spring onions
- 95g green pesto
- 1 tsp mixed herbs
- 30g spinach
- splash of water

Blend this up and set aside.

Pasta:
- 250g penne
- 220g cooked chicken
- 1 bag rocket (60g)
- 250g cherry tomatoes
- salt and pepper

Cook the pasta and half the tomatoes. Combine all in a large bowl and pour over the sauce. Mix well and add seasoning to taste.

Optional add ons: sundried tomatoes, mixed nuts and seeds or halloumi 🥳

15/07/2026

POV: you have been dominating your nutrition lately☝🏼

Want a weekly recipe you actually want to make?

You are eating 'healthy' but still feels like you are missing something?

Would like to learn how to change your habits for good - and know how to thrive for the long term?

Wish someone would help time your meals around training and life, so you can get the most out of it?

If the answer is "yes" to any of these - we can help you!

Whether it's a 3 month meal plan, monthly one to one support until you are ready to fly the nest or peaking for your next competition.... Reach out and see what we can do for you.

06/07/2026

WHITE CHOC WEETABIX SQUARES

makes 12: 11c, 5p, 5f

Bottom layer:
3 Weetabix
50g Biscoff spread
60g vanilla protein powder
70ml milk

Top layer:
80g white chocolate
10g Biscoff spread

Crush the Weetabix in a mixing bowl.
Melt the Biscoff spread.
Add the Biscoff, milk and protein powder to the Weetabix and mix.
This will be sticky - press into a lined dish.
Melt the top layer together, and then swirl over the top.
Refrigerate for at least two hours then cut into squares.

02/07/2026

Life's been pretty good lately 😄

Training has purpose again. Nutrition is in a good place. I've come back from injury stronger than I expected. PT and nutrition coaching businesses are growing, and most importantly, there's still time for family, friends and the things that matter 💚

A few months ago I sprained my ankle badly, and on top of hamstring tendonitis, I wasn't sure how quickly I'd get back to doing what I love.

It's been so fun to throw myself into comps, WODs and sprints again after months of building and trusting the process.

🙌🏼 for guiding my rehab and programming

🔊 for keeping my nutrition on point

Lucky gal 🙏🏼

29/06/2026

CHICKEN BLT GNOCCHI

serves 6: 43c, 31p, 12f

400g chicken breast, diced
1/2 tsp garlic granules
1/2 tsp mixed herbs
10g cornflour
Oil spray
300g bacon, diced
250g chopped lettuce
250g halved cherry tomatoes
500g gnocchi
15g parmesan
1 packet garlic herb croutons

Dressing:
25ml milk
50g sour cream
1 tsp mustard
1 lemon, juice
Salt and pepper

Coat the chicken in garlic and herbs, then the cornflour. Cook in an oiled frying pan. Remove to a mixing bowl.

Cook the bacon in the frying pan and remove to the mixing bowl.

Either boil the gnocchi and drain, or crisp in the air fryer with some spray oil (180c for 12 minutes and add time if needed). Add to the mixing bowl.

Add the lettuce, tomatoes and Parmesan to the mixing bowl and combine.

Mix the dressing ingredients together then stir through the salad. Serve with croutons.

21/06/2026

PINK PASTA 💗

The easiest high-protein pasta recipe you'll make this week. Just 5 ingredients, meal-prep friendly, and an amazing natural pink colour from beetroot.

Perfect served warm, at room temperature, or straight from the fridge for a quick summer lunch.

Makes 6 servings: 64c, 20p, 5f

You'll need:
500g rigatoni
300g low-fat cottage cheese
500g cooked beetroot
60g grated parmesan
Salt & pepper
Microgreens, to serve

Cook the rigatoni according to packet instructions.

Blend the beetroot, cottage cheese, salt and pepper until completely smooth.

Toss through the cooked pasta.

Top with parmesan and microgreens. That's it!

07/06/2026

The tribe mentality.

Shared physical struggle - like today's Sunday WoD - triggers the release of oxytocin, a hormone which fosters trust and a sense of belonging.

Because classes share the same space and experience the same physical fatigue, it creates a unique bond!

Sweaty, post workout fist bumps symbolize that you survived the session as a group.

It acknowledges "I see you, I know how hard that was and I respect your effort"

🤜🏼🤛🏼

03/06/2026

My OG overnight protein oats recipe is here - fall back on this one at least once per month, making 6 portions to last us both a few days.

Mix all the base ingredients in one mixing bowl, then divide and add some fruit. Want a bit more? Add some nuts, seeds, PB, Biscoff or Nutella too.

Macros: 49c, 28p, 11f

330g oats
120g protein powder
30g chia seeds
30g flaxseed
300g fat free Greek yogurt
250ml milk

Topping: 300g berries (50g on each)

30/05/2026

Ever wondered what you should eat before a CrossFit class?

The best pre-workout fuel depends on when you're training.

CrossFit is a high-intensity, predominantly glycolytic sport, meaning your body relies heavily on carbohydrates for fuel. For that reason, we generally don't recommend training fasted if performance, recovery and getting the most from your session are priorities.

⏰ Early morning classes? Keep it light and easy to digest e.g. piece of fruit, bagel and jam and optional caffeine

🥣 Mid-morning and lunchtime sessions? A balanced meal 1–3 hours beforehand can help keep energy levels high.

🌯 Afternoon and evening classes? Don't let a busy day leave you under-fuelled – a snack or carbohydrate + protein based meal before training can make a huge difference to performance.

Find something that:

✅ Gives you energy
✅ Sits comfortably in your stomach
✅ Fits your schedule

Swipe through for some simple ideas based on your usual class time ➡️

What's your go-to pre-workout snack? Let us know below 👇

Address

Newcastle Upon Tyne

Website

http://www.ellycowley.co.uk/

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