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.

04/12/2025

Here is a very imperfect day of eating to show how even after years of tracking and geeking on all things nutrition, there are still days where I could do better!

The day started well. Today I was working at the gym 6-12 so I had meals prepped for this. Then I got a workout in before hitting up some errands, which took longer than expected. Big food gap!

Picked up the kid from nursery and then it was all hands on deck for bath and bedtime (tonight we started routine at 6:30 and finally got him to sleep at 8:40pm...). Finally, most of the meals after this.

Hit my macro targets bang on, but could have planned in some more whole food choices during the day 😊

Let's break it down:

- mango coconut baked protein oats + kefir
- pre workout rice pudding
- post workout chicken sausages+ roast veg
- oat FW + advent CHOC
- bagel with chicken, sundried tomato + veggies
- steak, potatoes + veg
- choc mousse (cos of a yellow sticker IYKYK)
- top up cereal + milk

01/12/2025

Every week, when our clients check in we send over a recipe of the week - and one we see used time and time again is our Scrambled Oats.

Highly customisable, it's a tasty and easy combo of oats, mashed banana and eggs fried up into clusters.

Lately I've been serving mine on a base of Greek yogurt mixed with kefir.

Kefir is a fermented milk product with a wide range of probiotics, which are literally food for our gut microbiome. A thriving gut microbiome is crucial for a healthy immune system and fermented foods can help to support this.

Dairy intolerant? Try adding regular doses of miso, sauerkraut, kimchi or kombucha into your diet!

30/11/2025

SPEEDY MACKEREL SPAGHETTI

We are consciously trying to eat more oily fish for the Omega 3 benefits (of which there are so many - brain, body and longevity). Supplementing is a good idea, and it's one of the only ones I recommend to most people - but whole foods first, always!

Tricky to get this into meal prep (no one wants to smell this from their co-workers' desks right) but this isn't too pungent. Also it's delicious, so screw it.

Serves 6: 60c, 24p, 16f

3 tins mackerel in tomato sauce
300g spaghetti, dry weight
2 cloves chopped garlic
50g sundried tomatoes, diced
300g frozen mixed vegetables
1/2 tsp dry chilli flakes
100g breadcrumbs (blend some toasted bread to make your own)
100g grated cheese
1 lemon, zest and juice

Cook the pasta and frozen vegetables and save a cup of starchy water.
Spray a frying pan with oil, then add the chili flakes, then the garlic and finally the sundried tomatoes.
After a couple of minutes add the mackerel, lemon zest and some starchy water and let it bubble.
Once combined add to the pasta and vegetables and stir thoroughly. Serve with grated cheese, lemon juice and breadcrumbs over the top.

26/11/2025

A few things I'm making an effort with, in no particular order:

- Including Fred in cooking and meal prep. Partly so I can keep an eye on him, partly to try and get him interested. The new kitchen helper has been a game changer 👩🏼‍🍳

- Making more content. Not a natural in front of the camera, but enjoy seeing other people's training, recipes and journeys so want to share my experiences too. You never know who you might inspire💡

- Running at least once per week. I've reduced volume naturally due to the weather and a sad hamstring, but once per week seems to be the sweet spot for now. Keeping this ticking off while I decide on the next goal..🏃🏼‍♀️

22/11/2025

CHICKEN PESTO WRAPS
with teriyaki fries

Serves 6: 62c, 34p, 12f

Wrap filling:
300g cooked chicken breast
80g reduced fat pesto
250g fat free cottage cheese
200g reduced fat feta cheese
6 spring onions, sliced
1 tsp garlic granules
Fresh basil
Spinach

6 wraps
750g sweet potato, cut into fries
6 tbs teriyaki sauce
Oil spray

Mix the wrap filling in a large bowl. This will keep in the fridge for a few days. Assemble when ready to eat.

Make the sweet potatoes by oven baking or air frying with a little oil and seasoning at 180c for 15-20 mins. When ready to eat, reheat with a tbs of teriyaki sauce on top.

Simple!

19/11/2025

Festive Bake Pies

If Greggs can release their festive bakes in November then everyone must be ready for it. We have now made this twice in 10 days - first as a large pie, then as individual ones.

You'll need a slow cooker for the filling then they are finished off in the oven. Serve with greens and you have a perfectly balanced meal👌🏼

Serves 6: 33c, 30p, 16f

600g chicken breast, cut into chunks
300g smoked bacon, fat cut off, diced
100g dry stuffing mix
1 chicken stock cube
2 leeks sliced (400g ish)
2 tsp garlic granules
1 tsp mixed herbs
1 light puff pastry sheet
30g cranberry sauce
30g reduced fat creme fraiche
Broccoli to serve

In the slow cooker add the chopped chicken and bacon, stuffing mix, sliced leeks, garlic, herbs, salt, pepper and stock cube along with 200ml boiling water.

Cook on low for 6-7 hours or high for 3 hours. Check halfway and stir. You don't want it too wet, but add water if it looks very dry.

Once ready to serve, add the mixture to one or multiple pie dishes then slice up the puff pastry and layer on top. Spray with a little oil, then sprinkle some extra dry herbs.

Oven bake at 200c for 20 mins, and cook your greens to serve alongside.

Enjoy 🌲

15/11/2025

CROSSFIT KIDS

Today we started our second wave of front squats, with 6 sets of 4 reps - building upon 5 x 5 on the first week.

Then we tested our strict pull ups, as having the foundation is super important to train alongside kipping.

Finished off with a team of 3 workout based on one of our adult classes!

Drop ins are always welcome, £5 per child. Age ranges from 5-15!

Saturdays 11:15-12pm

13/11/2025

WHY WE NEED MORE BEANS IN OUR LIVES

🧠 Beans and pulses are absolute powerhouses - high in fibre, nutrients, they are low GI and a source of protein. And yet most of us don't eat enough of them!

🪙 They are cost effective and feature in some of the world's healthiest diets.

So what are the barriers?

1. Not knowing how to cook them and make them tasty 🫘

2. Digestive issues they can cause when you are not used to them 💨

My top tip is to start slowly introducing them to existing meals, don't let them be the main character just yet! The tinned beans are usually precooked so you can simply rinse any excess starch (which can cause bloating for some people) then add to curries, stews and pasta dishes.

The dried ones are the cheapest and don't take much effort to cook. Soak in cold water overnight then drain, rinse and simmer in a pot of water for 20-60 mins depending on the type.

Let me know your favourite ways to eat beans and if you'd like this Butterbean and Sausage Stew recipe 👇🏼

10/11/2025

Chicken + Chorizo with Crispy Potatoes

Big flavours here - chorizo and sundried tomatoes are absolutely punching in this one.

Works super well reheated for meal prep!

Serves 6: 41c, 33p, 21f

1kg potatoes, cubed
1 tsp mixed herbs
1 tbsp olive oil
750g chicken breast, diced
Oil spray
2 tbsp fajita seasoning
1 red onion, sliced
50g diced chorizo
2 cloves garlic, chopped
70g sundried tomatoes, chopped
60g spinach
200ml light double cream
100ml chicken stock
Fresh basil

Mix the potatoes with the herbs and oil on a baking tray or in an air fryer basket. Air fry or oven bake at 200c for 18-20 mins.

To make the chicken and chorizo, add the chicken to a saute pan with oil spray and fajita seasoning. Then add the red onion, chorizo and garlic. Once cooked, turn down the heat and add the sundried tomatoes, spinach, cream and stock. Stir through fresh basil at the end.

05/11/2025

The next overnight Weetabix installment is a cocoa coffee pudding topped with chocolate chips and berries.

Honestly, the pudding layer itself is worth a try - like a dupe for those supermarket protein puds 👌🏼

Serves 6: 43c, 29p, 7f

1st layer
- 10 Weetabix, crushed
- 300ml milk
- 20g flaxseed

2nd layer
- 600g fat free Greek yogurt
- 80g protein powder (we used white choc)
- 50g cocoa powder
- 1 tsp vanilla extract
- 1-2 tsp coffee essence
- 1-2 tsp maple syrup/honey

3rd layer
- 30g berries on each
- 5g chocolate chips on each

Address

Newcastle Upon Tyne

Website

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

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