Life and Fitness byellie

Life and Fitness byellie NASM Certified Personal Trainer helping women strengthen, nourish, and transform their bodies with a

Taking new clients for my program Stronger Through Sweat!In three months, you will tone, and sculpt your body. You will ...
02/14/2022

Taking new clients for my program Stronger Through Sweat!

In three months, you will tone, and sculpt your body. You will learn how to nourish your body WITHOUT meal plans, or dieting. You will create an unshakable mindset that will change your life…
Show yourself some love this Valentine’s Day and commit to getting stronger through sweat!

Stop putting your health and fitness off, and book a call to see if the program is right for you today💕

Are you feeling stuck in your fitness journey...like you have tried every diet and trendy workout plan but can’t seem to...
01/21/2022

Are you feeling stuck in your fitness journey...like you have tried every diet and trendy workout plan but can’t seem to get results?

I’ve been there, and I want to help you tone, sculpt and love your body again. Join the other women making lasting change and getting Stronger Through Sweat today!

Stronger Through Sweat- my 3 month online training program is launching February 20th!!

The program is broken into THREE modules: Strengthen, Nourish, and Align. All of which are extremely easy to follow and guide you through the ultimate 90-day experience. The program consists of four levels, each level lasting three weeks for a total of 12 weeks.

Take control of your health and fitness and commit to yourself! Book a call with me by clicking my page link to learn more…spots are going fast so jump on this opportunity while it lasts!!

Do you struggle with feeling restricted in your health and fitness journey?I asked this question on my story the other d...
08/11/2021

Do you struggle with feeling restricted in your health and fitness journey?

I asked this question on my story the other day and so many of you said yes…

I’ve been there. Angry with myself for being “lazy” and taking a rest day. Confused at what to do in the gym. Frustrated because I don’t have the willpower to stick to a diet. Hopeless that I’ll never be confident in my own skin…Feeling like you just can’t have it all-
the strength, confidence, and body you want
along with freedom around food, flexibility within your schedule, days for rest…

I’m here to tell you that you CAN have it all…!!

The only reason this sounds crazy is because of the fitness and diet culture we are surrounded by- in this culture, you are set up to fail so that you invest in the next diet, the next program, the next “quick fix”.

No one ever teaches you how to create life long sustainable change, guides you through your own unique journey to wellness, educates you on feeding yourself and moving your body.

✨Until now…:) ✨

💛I became a coach because I know how overwhelming starting your fitness journey can be. I’ve been where you are and want to help you.

My 1 on 1 program Stronger Through Sweat is an easy to follow 12 week exercise, nutrition, and mindset program designed to help you create sustainable lifestyle change while toning and sculpting your body.

✅I address mental AND physical wellness and provide you both at home AND gym workouts.

Working 1 on 1 with me, I will help you uncover and guide you towards your wellness vision and become stronger through sweat.😉

Book a call with me TODAY by clicking the link in my bio…you deserve to live an unrestricted life you love!! 💖

4 month post op knee update!!For those of you who don’t know, 4 months ago I got ACL, MCL, and meniscus surgery after a ...
08/02/2021

4 month post op knee update!!

For those of you who don’t know, 4 months ago I got ACL, MCL, and meniscus surgery after a snowboarding injury in January.

Today, I am 4 months (and 1 week) post op and I am able to do a bunch of things including lightly jog, squat, bike, and leg press.

I’m still working on rebuilding quad strength, hip strength, functional strength, and overall balance and stability.

I have been working really really hard to gain back muscle I had lost after my 6 weeks NWB and through consistent protein intake, and progressive overload I’ve made significant strides and am really pleased with my progress.

I feel like I’ve almost been working in silence for the past few months/weeks not sharing too many details of my routine- and that’s okay I think it’s been really good for me to reestablish a routine between lifting, working, training etc.

As I settle in to this new training split and feel more confident in my movement, I’ll share more exactly what I’ve been doing so if you are in a similar situation as me, you can do it too!

My right knee is still numb to the touch, and I do experience pain here and there as I relearn proper movement patterns but my PT has been really helpful in addressing pain points and helping me strengthen weaknesses.

Overall, I can’t believe it’s only been 4 months…it feels like an eternity has gone by😂

The biggest thing for me right now is reminding myself (often) of my progress, and allowing myself to be present with how far I’ve come. It’s really easy to be hard on myself for not being fully well yet, or not being able to do certain things I used to be able to…but it’s only been 4 months and we still have a ways to go!!

I hope you all have an amazing Monday, and I can’t wait to keep sharing this recovery jourKNEE with u💕

You might need this simple, yet powerful reminder today…Your reality can drastically change when you shift your perspect...
07/29/2021

You might need this simple, yet powerful reminder today…

Your reality can drastically change when you shift your perspective…sometimes we need to release attachment to our current situation and take a bird’s eye view.

Gather information, recenter yourself, and take action from a different point of view.

Mindset is so incredibly important in creating lasting, sustainable change in your life, and reaching your health and fitness goals.

If you are sick of never seeing results, never maintaining any change, and struggling to know where to start, I have the perfect answer to your problems…click the link in my bio and book a call with me today to get started:)
Inspo

Let’s talk pre-workout…..There was a point where I feel like every other video on my tiktok, or story on my ig was peopl...
07/21/2021

Let’s talk pre-workout…..

There was a point where I feel like every other video on my tiktok, or story on my ig was people dry scooping pre-workout.🤔Soon enough, even I found myself thinking I needed it for a good workout…🤯

So let’s get into it. Wtf is pre-workout actually, do I use it, should you use it, and is it necessary for progress?

⚠️You can swipe through to read about the specific ingredients of most pre-workouts and whether or not they are supported by research.⚠️

Pre-workout formulas are made to increase your energy and performance in a workout. They’re generally created with things like caffeine, beta alanine, amino acids and creatine.

Overall, a good pre-workout with a clean ingredient list CAN be beneficial. The elements within pre-workout do have a good amount of research supporting them,
‼️HOWEVER, your pre-wrokout will not replace a well-rounded diet with adequate protein and carbs.

It’s not absolutely necessary to get results, and I personally do not take it. It’s also important to note that the more frequently you supplement with caffeine, the more its effects are reduced.

So, spend your money how you will, but now you can make a decision based on science not random videos of people trying to look cool dry scooping!!!

To the woman who feels like she’s stuck living within the limits of diet culture, bound by a strict workout routine…free...
07/18/2021

To the woman who feels like she’s stuck living within the limits of diet culture, bound by a strict workout routine…freedom, and lasting results are so possible and within your reach.

I’ve been where you are. So confused as to why my diet wasn’t working, why I was so unhappy, and why I was never pleased with what I saw in the mirror.

I remember feeling so disconnected from my self. I was scared to do anything else because dieting, and extensive, long, cardio workouts were the only things I had ever known.

Then, I was introduced to food freedom, learned more about exercise science, and from the inside out, I was transformed.

It’s not your fault that your foundation of exercise and healthy living is based on toxic fitness culture bs. There’s so much crap out there it’s hard to filter through and figure out what will actually get you to a point where you are strong, happy and able to sustain results.

I know you want more than calorie counting, more than always trying to eat less and workout more…you want to experience life AND fitness…and I want that for you too.

I want you to be strong, confident in your body, free around food.

All you have to do is realize it IS possible for you, and take action. Join the next launch of the Stronger Through Sweat Movement TODAY by setting up a call (link in my bio).

LAUNCHING AUGUST 15th, 2021!!

Feeling out of balance? Here are 3 things that you can do RIGHT NOW to recenter:✨ground yourself in this moment- take in...
07/15/2021

Feeling out of balance? Here are 3 things that you can do RIGHT NOW to recenter:

✨ground yourself in this moment- take in the world directly around you with all of your senses.
✨close your eyes and breathe into the deepest part of your lungs.
✨think of 5 things you are grateful for today.

Life is so busy…the values of this world make it easy to fall out of balance, get caught up in productivity, lose sight of what’s right in front of us in each moment.

I invite you to cultivate presence today.

Awareness of your self, and each moment.

Enjoy the deep peace that comes with a little extra mindfulness and presence in your day.

Health is more than what you put in at the gym. Take care of your mind too😌☀️

❕Building muscle and building strength takes time!!❕You can have all the tools you need, but until you consistently appl...
06/21/2021

❕Building muscle and building strength takes time!!❕

You can have all the tools you need, but until you consistently apply them and put in the work, nothing will change.

…and what change looks like to you is different from me, and the next person so it’s important to remember that your progress is also so unique to YOU.

👊🏼This game is long term.

🙌🏼It’s big picture.

🔥All the effort you are putting in now is so WORTH it and just takes time.

Remind yourself of your WHY and keep putting in that work😤

Our bodies are so resilient…Our bodies are so strong…Our bodies are SO deserving of movement, and vibrant health.The pas...
06/17/2021

Our bodies are so resilient…

Our bodies are so strong…

Our bodies are SO deserving of movement, and vibrant health.

The past 10 weeks of ACLR recovery I have been able to see my body heal and have been so incredibly humbled.

I have watched my muscles wake up, I’ve watched incisions come together, I have a true appreciation for the simple act of walking…

I reflect in awe of the timing of the universe. Knowing had this happened to me a year ago…I don’t know that I’d be able to remain as positive, and progressive.

This process hasn’t been easy (or painless) in the slightest and I still have a ways to go, but this transformation represents healing, growth, and a deeper appreciation for exercise, movement and my body.

Actually getting emotional writing this because I’ve never loved or understood my body more…I hope to spread this love, and peace to you today. Much loveee☀️💛

Do you mistake heaviness for hard work?🧐Lifting heavy is a key component to building muscle, but I’ve said this before a...
06/16/2021

Do you mistake heaviness for hard work?🧐

Lifting heavy is a key component to building muscle, but I’ve said this before and I’ll say it again, if you can make lighter weights feel heavy, you WILL see results.

❌Stop going through the motions of your workout loading on as much weight as you can, sacrificing form for weight and ✅start producing more resistance, and working harder with less weight.

You’ll gain more neuromuscular control, a better mind muscle connection, and produce more effective movements.

Don’t get lost in the weights, or ego lifting. Slow down, focus on what you’re actually doing and feel yourself work harder, and get stronger.💪

Do you feel like it’s your fault that you can’t follow your diet? Like it’s your lack of will power, or that you’re lazy...
05/03/2021

Do you feel like it’s your fault that you can’t follow your diet? Like it’s your lack of will power, or that you’re lazy…? Read to learn why it’s not you...it’s the diet.⬇️

Diets are a lot of things (mostly bad) but tend to have a lot of weird rules and are super restrictive.

They never teach you anything of value let alone how to actually read a food label, how to create nourishing meals, how to understand how food interacts with our bodies…instead, they just give you rules.

We feel like if we break any rule, we’ve ruined it! Diet culture tells us that our lack of results, or the fact that we can’t sustain any results is because we keep breaking the rules or we’re doing something wrong. Leading us to believe it’s our own fault.

I’m here to invite you to stop living in this false reality. You can be healthy without dieting. You can easily feed yourself without dieting. You can get into great shape without dieting.

You deserve vibrant health and nourishment that dieting simply cannot deliver.

Learn what you’re actually eating and how it impacts how you feel and show up from day to day instead of “restarting” tomorrow. Consistently practice mindfulness around food for a week and FEEL the difference…feel the freedom.

I can help you uncover and create the nourishing relationship with food that you want. I believe everyone deserves this ease, and everyone deserves to feel their best from the inside out.

If you’re ready to stop dieting, and uncover what true nourishment in your body looks like, book a call with me today.

Remember, it’s not you, it’s the diet.
Post inspired by

Okay yes, my room is a little messy but I’m just happy to be here🌼Celebrating Friday with my first mirror pic since surg...
04/30/2021

Okay yes, my room is a little messy but I’m just happy to be here🌼

Celebrating Friday with my first mirror pic since surgery🤩

Reminder that my 12 week program Stronger Through Sweat launches MONDAY!..I have 3 spots left in this launch👀!!!!
DM me if you are interested in sustainably toning and sculpting your body💪🏼

Keep enjoying your life and fitness journey🌞💛

If you are a weekend binger…you NEED to hear this: NO MORE “Resetting” or “getting back on track” come Monday.(SWIPE➡️ a...
04/11/2021

If you are a weekend binger…you NEED to hear this: NO MORE “Resetting” or “getting back on track” come Monday.

(SWIPE➡️ and READ MORE for my three step process to break this cycle)

No more of this!!

I’m so sick of seeing this concept.

Sharing how to “get back on track” only promotes and further instills the idea that you were “bad” for whatever you did, didn’t do, ate or didn’t eat.
And now, you feel the need to compensate, detox, restrict, avoid those behaviors (etc) in order to “get back on track”.

If you are stuck in this cycle of “falling off course” on weekends and holidays then “getting back on track” Monday through Friday, your body is telling you that something is not working.

It’s very common that we deny our cravings, undernourish during the week, or over exert ourselves exercising. All or nothing mentality, food rules, and general distrust in out bodies are other common reasons for entrapment in this cycle.

So step one is acknowledging that something isn’t working, something isn’t aligning.
Step two is taking action to change what isn’t working, whether thats eliminating food rules, eating dessert freely during the week, or eating more in general to fuel for your exercise volume.
Step three is checking in with yourself to see how the implementation of change has made you feel.

Remember intuitive, mindful eating is a practice and takes work and help to get the hang of!

I would love to help you get to that place of balance in your health and fitness. Together, we will cultivate a nourishing relationship with food that works hand in hand with your fitness goals, and volume of training.

Stop “resetting” and start listening and respecting your body. Apply for coaching through the link in my bio- new program starts May 3rd!

Be gentle.
Speak kindly.
Listen to your body.
You will never fail as long as you don’t give up.☀️

What happens when you ditch the scale:🦋you experience freedom🦋you rely more on how you actually feel🦋you focus more on y...
03/27/2021

What happens when you ditch the scale:
🦋you experience freedom
🦋you rely more on how you actually feel
🦋you focus more on your performance
🦋gaining strength is no longer scary
🦋you feel happier

I used to weigh myself every single morning. I would go to bed with a rumbling stomach in hopes that the number would just keep going down.

It hurts me to think about that girl. Putting her happiness and worth into her weight. Letting her weight dictate what she would eat that day. And it hurts me to know that there are other women out there feeling like that too.

As a woman, my hormones change my weight. As a human, drinking water changes my weight. As a strong human, muscle changes my weight. We are constantly changing and that is just how it is...why spend your life fighting it?

Experience the freedom of literally throwing away your scale. Smash it.

Laugh more, go outside, take risks, thank your body for all it does for you, and STOP weighing yourself!!!

It’s time.

I used to walk into the gym having no clue what I was doing. I wouldn’t dare walk into the weights section in fear of ju...
03/22/2021

I used to walk into the gym having no clue what I was doing. I wouldn’t dare walk into the weights section in fear of judgement and because of the belief that weight lifting would make me bulky. So, I would lace up my sneakers, and start the treadmill because women should stick to cardio right?…Right?

I wish I could go back in time and give myself a hug.

I was not knowledgeable, I was not confident. I was fearful, and I was primed by toxic fitness and diet culture to think that healthy women looked a specific way and healthy women only did cardio.

I recognized that I really hated my lack of education about lifting. My passion for learning and competitive nature were urging me to prove my fears wrong. So I learned. I embraced being a beginner, and I rewrote my thoughts.

Now, strength empowers me. I am confident enough to take up space in the weight room. I am knowledgeable enough to use the tools I have to safely exercise and complete workouts. I have learned that health is not a size and to love my body as it changes through my pursuit of strength.

You’re not wrong for feeling intimidated in the gym, you just need a helping hand to equip you with the right tools to boost your confidence, prove your fears wrong, and rework your thoughts.

Apply for 1:1 coaching today and let me be that helping hand to set you on the path to strength. Every step of the way I will be there with you guiding you through your workouts, cheering you on, and celebrating your success as you rewrite the direction of your journey.

Click the link in my bio for more information and my coaching application!

As I’m preparing for surgery and a strong recovery, I’m thinking about how excited I am to be able to surf again, hike a...
03/21/2021

As I’m preparing for surgery and a strong recovery, I’m thinking about how excited I am to be able to surf again, hike again, explore again, and even work again.

It’s a humbling reminder that life is so much more than weight loss. It’s so much more than physique goals. It’s so much more than going to the gym.
It’s so easy to get tied up in things like what people think of us, or what we wished our bodies looked like. When, in the grand scheme of things, we should be tied up in doing what makes us happy.

Spend less time picking yourself apart and imagining all of the “what if’s” and spend more time connecting with nature, living in the present, and doing things that soothe your soul.

I’m so grateful to be able to coach other women and help them discover fitness and health in a way that seamlessly integrates into their lifestyle.
Apply for 1:1 coaching today on my website and finally experience both life AND fitness.

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Philadelphia, PA

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