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.

30/08/2026

Cajun Style Chicken 'Lasagna'

this is actually 10/10.. Makes 6 servings with greens at: 47c, 29p, 16f

You'll need:
500g chicken breast, chopped
1 red pepper, chopped
1 red onion, chopped
Oil spray
2 tbsp cajun seasoning
Salt and pepper
500ml chicken stock
250g lasagna sheets
250ml reduced fat creme fraiche
20g parmesan, grated
70g mixed grated cheese (red Leicester, mozzarella, cheddar..)
Dry parsley
Around 350g greens

Fry the chicken, onion, red pepper and Cajun seasoning in oil spray and a little water in a deep frying pan for 5-8 mins.

Add the stock, then break up the lasagna sheets and sub merge. Cook until the pasta is al dente.

Take off the heat then stir through the creme fraiche and Parmesan. Transfer to a baking dish and top with cheese.

Oven bake for 20 mins at 180c. Meanwhile cook the greens.

Serve with fresh or dry parsley.

29/08/2026

August Eats

1/ anything combining almonds and chocolate ADAM’S

2/ best sandwich ever and I can walk there 😍Uncle’s Panuozzo & Sandwiches

3/ homemade pizza every week

4/ friday obsession to check out the new flavour Moobile Milk

5/ been on a tour to find the best strawberry matcha Regular Jo’s

6/ best gym coffee shop goes to FUELL Training

7/ wouldn't be a family trip without a visit to The Woodhouse Arms

23/08/2026

The lazy way to hit your macros 👇🏼

You've had your breakfast, lunch and dinner.
Enjoyed a snack or two, including your pre/post workout nutrition...but you are short on some cals.

Going to bed hungry or too depleted can affect your decisions around food the next day, and your performance/energy at work, gym.

It's 8pm, time to play macro roulette and make a random bowl.

Carbs left? Fruits, cereals, banana chips, dates, jam, honey, bagel..

Fats? This is rarely me haha but nut butters, seeds, avocado, oil, chocolate etc would fit the bill

Protein? Greek yog, skyr, protein powder, milks.

Have a play around and discover a new favourite combination.

06/08/2026

DARK CHOC + ALMOND BAKED OATS

this was the absolute perfect breakfast for the start of the luteal phase iykyk but also just delightful at any time of the month, whether your hormones make you crave cocoa or not 😉

Makes 6: 62c, 17p, 18f

200g oats
60g self raising flour
50g cocoa powder
25g flaxseed
25g pumpkin seeds
100g honey
50g almond butter
300ml milk
140g fat free Greek yogurt
100g dark chocolate, chopped
20g flaked almonds

Combine the dry ingredients then add the wet ingredients plus the dark chocolate.

Pour into a greased baking dish and add the almonds. Bake at 170c for 35-40 minutes.

Let it cool, then divide into 6 and box up for the mornings.

To reheat, microwave for 45s.

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!

Address

Newcastle Upon Tyne

Website

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

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