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

08/02/2026

Finding my personal 'sweet spot' between performance and gut health 🧠🦠

Over the last few weeks I’ve been running a deliberate experiment on myself.

Not because high-protein nutrition doesn’t work - it absolutely does - but because I wanted to explore a lower but effective dose myself.

What I’ve changed (for now):

• Protein averaging ~100g/day
• Fibre ~30g/day (kept away from training windows)
• Fewer ultra-processed protein products

What I’m noticing so far:

• Weight stable
• Digestion feels calmer
• Skin is clearer
• Appetite is more regulated - few cravings, satiated between meals
• I habitually eat little and often, so changing this mindset is tough which is an interesting insight

This isn’t a statement against high protein.

It’s a reminder that nutrition lives on a spectrum, and what’s optimal for performance, digestion, hormones and long-term health isn’t always the same number for everyone, or for every phase.

This is just one data point (n=1), but it’s already helping me think more clearly about how I coach clients who train hard and want to feel good day to day.

Experiment > observe > adjust

More to come

06/02/2026

CHOCOLATE COATED SNACK BARS

Scroll to see me secret eating so my toddler doesn't steal them 🙈

I am currently playing around with more fats, so if these are on the high side for you I would swap some of the nuts for extra oats, Weetabix or even rice krispies - just oven bake for less time.

Makes 12: 24c, 10p, 24f

50g pistachios
50g walnuts
50g blanched almonds
20g coconut flakes
75g flaxseed
1.5 tsp cinnamon
Pinch salt
50g cranberries
70g sunflower seeds
100g pumpkin seeds
100g nut butter (I used peanut + almond)
130g honey
1 tsp vanilla extract
80g dark chocolate

Use a food processor or blender to break up the nuts and coconut flakes, then add to a bowl with the rest of the dry ingredients.

Melt the honey, nut butter and vanilla in a small saucepan, then add to the dry mixture and combine.

Press into a 30cm baking dish lined with parchment.

Oven bake at 170c for 20 mins, but keep checking.

Let it cool fully, then melt the chocolate and drizzle over the top.

Refrigerate to set, then divide into 12 bars.

(Adapted from the cookbook 'Food for Life')

04/02/2026

BUFFALO CHICKEN RANCH BOWLS

Great for prep and tastes good cold!

makes 6: 42c, 38p, 19f

Chicken:
- 750g diced chicken
- 140g buffalo sauce

Pan fry the chicken with a splash of water, then take off the heat and add the buffalo sauce.

Quinoa:
- 220g quinoa, dry weight
- 1 vegetable stock cube

Cook the quinoa in a pan with boiling water and a stick cube. Keep stirring and once it's fluffy and absorbed the water it's done. Refer to packet instructions if unsure of quantities.

Slaw:
- 600g shredded cabbage
- 250g shredded carrot
- 50g flaked almonds
- 70g light mayo
- 70g Greek yogurt for kefir
- 1 tsp each of onion powder, chives, parsley, salt and pepper
- 2 minced garlic
- 1 tbsp white wine vinegar or 1/2 lemon

Serve with a chopped spring onion and optional grated cheese.

03/02/2026

Sprained ankle? No problem.

Let's create a rehab sandwich over two sites today.

4 sets:
- 5 pull ups
- 12 DB seesaw press

3 sets:
- 12 single leg RDL (hamstring tendonitis)
- 30s golfers elbow rehab hold

5 rounds:
- 12 cal ski
- 10 bench press, 35kg
- 10 ring rows
- 30s rest

27/01/2026

Sweet potato & black bean curry with roast chicken 🍠🍗

Cosy, filling and great for meal prep.

Per serving (serves 4):
▫️ 53g carbs
▫️ 29g protein
▫️ 11g fat
▫️ 11g fibre

➡️ Swipe for ingredients + method
🔖 Save for later

25/01/2026

For years I thought I had to choose.

Either fuel for performance and accept gut issues as 'part of it'..or eat for a happy gut and long term health and accept feeling heavier and slower.

Both approaches taught me a lot, but neither is sustainable at the extreme - at least for me.

So I’m running an experiment to find the sweet spot: where training, digestion, hormones AND body confidence can coexist.

This isn’t a transformation. It’s a process.

If you’re someone who trains hard, maybe tracks, maybe doesn't but CARES about their health - and feels stuck between the two.

This series is for you!

23/01/2026

I’m deep in a personal nutrition experiment right now 🧪

I’ve gone back and forth on this for years, but I’m committing to finding the sweet spot between eating for health and eating for performance.

I believe that a lot of nutrition advice just isn’t written for people who train hard.

- Recreational athletes don’t thrive on minimum protein targets.

- We don’t perform well without carbs.

- Quick sugars before hard sessions? Sometimes they’re exactly what’s needed.

Even after 10+ years in this space, I don’t feel like I’ve fully nailed it, and that’s what’s driving this next chapter.

I’ll be sharing what I’m testing, learning, questioning and refining along the way.

If you’re training hard and care about your long-term health too.. this one’s for you!

21/01/2026

Now I've created two 🍆

Back to normal content soon 🤭

19/01/2026

6 names we couldn't name our child with Ian's surname, which is Cox.

My friend kept sending me posts like these and they were funny, but most of the names were American.

So I thought I'd create my own with UK names!

Please add any I've missed in the comments.

15/01/2026

2016

My first full time PT gig at Pinnacle - what a gym it was, what a great bunch of people that I am forever grateful to have met.

The year I got hair extensions.

Before I started CrossFit (that was the year after)

Added some of my still-favourite tunes to the master playlist during the summer.

Tons of gains from this year 💪🏻

If I could give 2016 a word it would be PUMPED

14/01/2026

finish a day at work, and realise you have nothing to eat?

this is what I would grab on the way home for a quick dinner which:

- is high in protein
- full of fibre
- colourful (more nutrients from the variety)
- makes leftovers
- tasty ofc, most important 😉

Ingredients:
- root veg: 2-3 types e.g. sweet potato, red onion
- fresh greens: 1 broccoli + 1 herb
- protein: chicken or low fat pork sausages
- legume: pouch of cooked lentils or tin of beans

How:
- Roughly chop the root veg and sausage then add to a baking tray with paprika, salt and a splash of apple vinegar.
- roast at 180c for 30 mins
- steam, blanch or air fry the greens
- heat the beans/lentils
- serve with fresh herbs or lemon

Address

Newcastle Upon Tyne

Website

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

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