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.

05/01/2026

How to use a January fresh start to your advantage.

Focus on ADDING rather than SUBTRACTING.

This could be as simple as using an abundance of colourful ingredients rather than just one.

Why? Our gut microbiome thrives on many different types of wholefoods and their fibre, and particularly loves fermented foods.

Why do we want a happy and healthy gut microbiome? In simple terms, they look after our body and brain health in so many different ways - even more than we might think currently.

So here's a yogurt bowl to get things going:

- kefir (fermented yogurt)
- Greek yogurt
- blueberries
- strawberries
- kiwi
- nut butter
- mixed seeds

01/01/2026

Happy New Year! 🎊

Doing a little bit of food prep today to get ready for a couple of days at work.

Found a fun way to use some of the Christmas chocolate!

It's been a lovely break, and while there is so much online about getting back to routine and stuck into healthier ways, it's okay if you're not feeling like jumping headfirst into a ton of new habits.

In fact, you are likely to make longer lasting changes if you ease in slowly and stack 1% improvements.

This year I'm going to do what I would normally do after a holiday - just keep making small changes bit by bit:

- start tracking again, even if it's not perfect
- follow the 80/20 nutrition principle
- make pre + post workout nutrition a priority
- no skipping meals
- keep enjoying my

29/12/2025

twixmas eats

a week of no tracking - one of the only weeks of the year where I totally take a break from macros.

my mum is into getting into gut health (yay!) so we experimented with kimchi, sourdough, kefir and plenty of antioxidants.

the rest of the time we enjoyed the usual festive foods 🥰

29/12/2025

Christmas 2025

family snaps 🤎
village life
board games
pub trips
sofa snoozing
bird watching
slow living

21/12/2025

Feeling festive!

What a wonderful evening, thank you and - the best night of the year👌🏼

Also thank you for letting me borrow your lovely dress x

17/12/2025

Today we tried a PIZZA BAGEL for lunch - this one is made with HONEY, CHORIZO and COTTAGE CHEESE.

Serves 2: 60c, 23p, 12f

2 bagels
40g tomato puree
Pinch salt, garlic granules and Italian herbs
25g sliced chorizo or pepperoni
100g fat free cottage cheese
40g grated mozzarella
1 tsp grated parmesan
10g honey

Lightly toast the bagels.
Spread with the tomato puree and seasonings.
Add the slices of chorizo if using, then layer on the cottage cheese and mozzarella.
Pop under the grill until the cheese has melted, or air fry for 5 mins at 180c.
Top with parmesan and a drizzle of honey.

15/12/2025

Christmas comp

Jumped in for this one and had a lovely time!

📸

12/12/2025

One of the best things about Christmastime is the festive flavours, right?!

I have a list of local specials to try over the next couple of weeks, mostly sandwiches.

Here is one of our own, made at home and of course it is very macro friendly and created with health in mind!

Make a batch of the filling, and then stuff it into wraps or between some slices of bread when you are ready to eat (we love Jason's sourdough, pretty decent for a supermarket bought loaf).

Roast chicken
Brussel sprouts
Cranberry sauce..and a little chorizo👌🏼

WDN members will receive the full recipe and macros very soon 👀

Want recipes like this, accountability and more? I create bespoke meal plans which are so easy to stick to because they are made up of foods YOU love 😍 send us a DM to learn more

10/12/2025

-apple berry PB crumble-

Super quick and easy, these are individually assembled to cook fresh but you can make one bigger one in the oven too. Add some yogurt and seeds after cooking to make a lush breakfast.

Serves 4: 34c, 15p, 10f

Base:
- 200g chopped apple (2-3)
- 1/2 lemon, juice
- 60g raspberries (or any berry)
- 1-2 tsp sugar

Mix in a bowl, then divide between 4 greased ovenproof dishes.

Crumble:
- 100g oats
- 40g protein powder
- 1 tsp cinnamon
- 20g smooth peanut butter
- 15g butter
- 50ml oat milk

Melt the butter and PB together then combine with the dry ingredients in a mixing bowl. Spread over the apple and berries.

Air fry for 6-8 mins (180c). Can reheat for 1:00 at 170c. Oven baking? Try 180c for 10 mins but keep watching 🙂

Serve with:
- 50g of yogurt or kefir on each

09/12/2025

-sardine spaghetti bolognese-

never thought that sardines, red wine and passata would be going into the same pan AND it working so well.

pushing for regular omega 3 intake is leading to some awesome twists on classics!

Serves 6: 80c, 27p, 11f*

400g spaghetti
2 carrots, diced
2 celery stalks, diced
1 onion, diced
1 tbsp oil
2 tsp cornflour
3 tins sardines, drained
2 cloves garlic
2 tsp Worcestershire sauce
2 tsp soy sauce
1 bay leaf
187ml red wine (a mini bottle)
250g passata
1 chicken stock cube
30g parmesan, grated

Heat the oil in a large pan and saute the carrots, celery and onions with a pinch of salt and pepper for 10 mins.
Add the cornflour and cook for a further 5 mins.
Add the sardines, red wine, garlic, bay leaf, soy sauce and Worcestershire sauce and bubble until the red is almost evaporated.
Add the passata, stock cube and hot water if needed.
Heat through on low until you have your desired consistency - and cook the spaghetti in the meantime.
Serve spaghetti topped with sauce and coat in Parmesan.

*reduce the quantity of pasta if needing to save carbs. Also my carrots were giant this time!

07/12/2025

Weekend ✔️👌🏼☀️

run club special with
Wylam roast with and
Putting up the tree with Fred 🎄

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Newcastle Upon Tyne

Website

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

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