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.

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 👇

26/05/2026

Sunshine, scrambled eggs, berries, yoghurt + granola (and caffeine!) ☀️

A simple pre-CrossFit breakfast a couple of hours before training then coaching.

Carbs for energy, protein to keep me full and support recovery, and enough volume to actually satisfy me.

Don't like to eat before training early?

Stay tuned for some pre-workout nutrition ideas to try for your session, specific to your time of day.

22/05/2026

How to breakfast like a monarch

Save for your next big refeed to tick all the boxes - fibre, fruits, protein, flavour, omega 3, antioxidants and fermented foods.

Bowl:
- kefir
- Greek yogurt
- vanilla and raspberry protein powder (so good)
- homemade granola (recipe on grid)
- berries

Cooked:
- 1 egg
- 60ml liquid egg whites
- chilli flakes
- sea salt
- sourdough

Accessorize:
- smoked salmon
- kimchi
- sesame seeds

12/05/2026

This weekend my boyfriend is competing at an Oly WL comp and as his weigh in isn't until lunchtime, we are creating a 1.5kg bodyweight buffer so he can have breakfast and still make weight.

To avoid fluctuations but keep him just fuelled enough, we have prepped some low cal, low fibre and low salt mains.

This simple prawn + tomato pasta is one of these! Bookmark for your next prep:

Serves 4:

200g pasta (increase this to suit)
400g frozen prawns
1 head broccoli, chopped
300g fresh tomatoes, chopped
1 tsp chilli flakes
1 tbsp olive oil
1 lemon to serve

Cook the pasta in a large pan of boiling water, adding the broccoli for the last 4-5 minutes. Drain and set aside.

Add the prawns, tomatoes, olive oil and chilli flakes in the same pan. Cook until the prawns are warmed through.

Add the pasta and broccoli back to the pan. Divide into 4 and serve with lemon.

Simple!

08/05/2026

A very lovely week with (great) Uncle Nick and Auntie Ger

Fred has a new favourite person!

Exploring Druridge Bay, Nick's first sauna in 40 years, an amazing meal at Omni and lots of gardening 🌱☘️🌿

05/05/2026

Every time I use a jar of salsa, sauerkraut or kefir I reuse the empty jar again and again. They are just the perfect size for portable breakfasts.

Try this homemade granola on top of your next Weetabix Cheesecake or overnight oats - tops up the micros, fats and a little protein too. And a ton of crunch!

200g oats
100g nut butter
15g chia seeds
15g flaxseed
70g pumpkin seeds
150g nuts (used cashew and pecans)
1 pinch salt
1 tsp cinnamon
1 tsp vanilla
80g honey
60g egg whites

Mix all ingredients together then air fry or bake in a flat layer - 120c for 15 minutes.

Let it cool, then break into clustersand store in a cool dark place for up to weeks.

29/04/2026

POV: you are one of our meal plan clients and want to know how to fit your favourite meals into your day and still reach your goals.

Today I tested a meal prep Caesar salad with chicken, bacon and pasta. I wanted to make sure it would:

- be easy to make
- work for prep, and easy to eat on the go
- be full of flavour and micros
- hit the macros👍🏼

Every single one of our clients gets a bespoke service, becasue nutrition is not a one size fits all.

Bonus - I get to enjoy this for the rest of the week too!

Address

Newcastle Upon Tyne

Website

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

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