http://www.lifeandfitnessbyellie.com/

Life and Fitness byellie, Philadelphia, PA (2025)

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💕

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!!

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!! 💖

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💕

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

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!!!

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!!

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😌☀️

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😤

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☀️💛

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.💪

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.
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Life and Fitness byellie

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