Rise with Ellie

Rise with Ellie Personal training designed for parents! Fun, effective PT sessions where babies are welcome.

24/06/2026

If you’ve felt more tired, sluggish or unmotivated this week, the heat could be playing a bigger role than you realise.

When temperatures stay high overnight, your body has to work harder to cool itself down while you sleep, which can affect recovery and energy levels the next day.

3 things to focus on:

Add electrolytes, especially if you’re exercising or sweating more than usual.

Train smart, get your workouts and steps done early morning, later evening or in an air-conditioned gym.

Focus on the basics, prioritise protein, hydration and daily movement.

This is about maintaining momentum, not pushing harder.

Consistency beats intensity this week.

Hands up who’s hot👇??? 🔥🔥🔥🔥

23/06/2026

Unpopular opinion: your goal this week might not be fat loss.

If you’re juggling work, kids, school runs, meetings, and this heatwave, trying to push harder might be the last thing your body needs right now.

When sleep is disrupted, energy is lower, and you’re feeling more drained than usual, success isn’t about doing more. It’s about staying connected to the habits that move you forward.

Instead of chasing perfection this week, focus on the fundamentals:

1. Drink more water than you think you need
2. Prioritise protein at every meal
3. Move your body daily (even if it’s just a walk)
4. Train earlier or later when it’s cooler
5. Reduce workout intensity if needed
6. Aim for consistency, not perfection

Remember, you don’t lose progress because of one hot week.

The women who get lasting results are the ones who adapt when life changes, not the ones who try to power through at all costs.

Maintain momentum. Protect your energy. Keep showing up.

That’s what real consistency looks like. 💪☀️

Drop a “🔥” if your loving this heat

22/06/2026

Have a think about this and answer these questions honestly.

Are your actions aligned with your goal?

DM me “GOAL” if you need help on how you can finally start building the accountability you need to reach your fitness goal

19/06/2026

If you’re eating fat free yoghurt for breakfast, we need to have a word….

The way you fuel your body is so important if you’re wanting to lose weight and build muscle.

DM me “YOGHURT” for more information on how I can help you curb your snacking and finally get the results your wanting

18/06/2026

Stop letting your circumstances be the reason you don’t work on your fitness goals.

Busy job?
Kids?
Stress?
School holidays?
Social events?

Life will always give you a reason not to start.

Babe… no one’s got the perfects routine or the perfect life!

The women that have success are the ones who learn how to stay consistent despite the chaos.

Your circumstances don’t need to be perfect.

You just need a plan that works around them.

DM me the word “FIT” if you’re ready to stop starting over and learn how to make fitness fit your life.

16/06/2026

Follow for daily tips on how you can get fitter, stronger and healthier for now and your future self because looking after yourself is important too ladies!

15/06/2026

Ladies….Have you ever wondered what’s happening inside your body when you get stronger?

Strength isn’t just about building bigger muscles.

Every workout sends your body a signal to adapt. Your muscles are challenged, your body repairs them, and your nervous system gets better at recruiting those muscles to do the job.

That’s why you can get stronger before you even notice physical changes.

And remember... the workout isn’t where the progress happens.

The progress happens afterwards through:
Protein
Hydration
Sleep
Recovery

Train hard, recover well, and trust the process.

Save this for a reminder that recovery matters just as much as training.

Share this with someone who’s working on getting stronger.

13/06/2026

Things get easier when you stop aiming for perfection.

So many women think they need the perfect structure, the perfect week, or the perfect workout before they can make progress.

You don’t.

You just need to keep showing up.

10 minutes of movement is better than doing nothing because you couldn’t fit in a full workout.

A workout with your child interrupting every 2 minutes (or joining in!) is better than skipping it altogether because it wasn’t going to be perfect.

One healthy meal won’t change everything, but it’s far better than writing the whole day off because breakfast didn’t go to plan.

Progress comes from consistency, not perfection.

The women who get results aren’t the ones who do everything perfectly. They’re the ones who keep going when life gets messy.

Save this for the next time you’re tempted to wait for the “perfect” moment.

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