Rise with Ellie

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

17/09/2026

If most of your workouts are cardio and strength training is an afterthought, this is your sign to change that.

Cardio is great. Keep it if you so choose.

BUTTTTT……

if you want to build and maintain muscle, get stronger and stay physically capable as you get older, resistance training needs a place in your week too.

Start here:

→ Aim for 3 strength sessions a week
→ Focus on the main movement patterns rather than doing random exercises
→ Choose weights that challenge you
→ Track what you’re lifting so you can gradually progress
→ Keep your walking/cardio alongside it
→ Get enough protein to support your muscle

You don’t need to train for hours. You need to give your body a reason to get stronger and keep doing it consistently.

Comment “STRONG” if you want to start taking your strength training more seriously 💪

16/09/2026

Mum life can feel relentless. I’m putting this on here to hold myself accountable. 

The school runs, the work, the clubs, the washing, the meals, the endless mental load… and some days it genuinely feels like there are 100 tabs open in your brain.

I think sometimes we get so caught up in everything that’s stressing us out that we forget to stop and appreciate everything that’s actually pretty bloody amazing about our lives.

So I’m trying something.

Ive got this little notebook and for the next 30 days I’m going to spend 5 minutes every day writing down the things I’m grateful for.

I’ve never done this before.

I’ve got no idea whether it’ll change anything.
I’ve got no idea if I’ll stick to it.
And I’ve got no idea if any of you will even want to join me. 😂

But let’s give it a whirl and see.

If you fancy doing it with me:

→ Get yourself a notebook
→ Write down what you’re grateful for every day
→ It can be something huge or something really small
→ Do it for 30 days
→ Keep each other accountable

I’m hoping that taking a few minutes every day to look for the good might change the way I see the chaos a little bit.

And if nothing else, I’ll have 30 pages reminding me of all the good stuff I probably would’ve forgotten.

If you’re up for it, comment “30” and I’ll set up a little group for us to keep motivated and accountable to getting it done

It can be hard to take fitness advice from someone who doesn’t have kids when they’ve never lived the reality you’re liv...
15/09/2026

It can be hard to take fitness advice from someone who doesn’t have kids when they’ve never lived the reality you’re living.

The stress.
The overwhelm.
The broken nights.
The early mornings.
The multiple wake-ups.
A child struggling at school.
Sports clubs every night of the week.
Work deadlines.
School emails.
And the constant feeling that someone needs something from you.

Of course you’d love to reduce your stress and get 8 hours of uninterrupted sleep.

Sometimes that’s a luxury you can only dream about right now.

So stop comparing your fitness journey to someone whose life looks completely different to yours.

Your routine might look different.
Your workouts might be shorter.
Your progress might take longer.

And that’s okay.

You can still make incredible progress without following someone else’s version of fitness.

Build a plan that works for your life right now to get results.

And if you need help dm me “HELP” to hear how I can help you

Fat loss doesn’t mean you have to eat perfectly or never have something sweet.Sometimes a zero fizzy drink is exactly wh...
14/09/2026

Fat loss doesn’t mean you have to eat perfectly or never have something sweet.

Sometimes a zero fizzy drink is exactly what helps you get through that 3pm craving without blowing your calorie target.

Try this:

1. Notice when your cravings usually hit.
2. Have a low-calorie option ready.
3. Build it into your day rather than feeling guilty about it.
4. Keep your overall calories and protein on track.

It’s not about making every food choice “healthy”.

It’s about making choices that help you stick to your goal.

14/09/2026

Sometimes the difference between doing your workout and sacking it off is having someone there to give you that little push.

A coach who notices when you’re slipping, helps you find a way around the obstacle and holds you to what you said you wanted to do.

Try this this week:

1. Put your workouts in your diary.
2. Tell someone what days you’re training.
3. If you’re tempted to skip it, tell them.
4. Get the workout done, even if you need to shorten it.
5. Give yourself credit for following through.

Those little wins build the habit.

If you know accountability is something you’re missing, DM me “HELP” to hear how I can help you reach your fitness goals

If staying within your calories feels like hard work, have a look at how many food decisions you’re making every day.If ...
13/09/2026

If staying within your calories feels like hard work, have a look at how many food decisions you’re making every day.

If breakfast, lunch and dinner are different every single day, you’re constantly working out:

“What can I eat?”

“How much protein is in this?”

“Will this fit my calories?”

“Have I got enough left for dinner?”

That gets exhausting.

A meal rotation gives you some structure without making your diet boring.

You can have your reliable weekday breakfasts and lunches, then have more variety at dinner.

the weekend can look different too.

You can go for brunch.
You can have pizza.
You can have a glass of wine.
You can eat out.

You just need to be a little more mindful and planned around it.

Think protein, fibre, portions and enjoyment rather than trying to eat “perfectly”.

Try this this week:

1. Pick 3 breakfasts
Work out roughly the calories and protein for each. Tip aim for 30g protein

2. Pick 3 lunches
Again, know roughly what you’re getting from them. Aim for 30-40g+ and have it easy to make/grab at lunch

3. Pick 8–10 dinners
Make these meals you you genuinely enjoy, not “diet food”.

4. Plan your weekend
If you know you’re going out for dinner Saturday, think about how the rest of your day can look rather than just winging it. Definitely DONT skip your breakfast and lunch before hand.

5. Leave room for food you enjoy
You don’t need to earn pizza, wine or brunch. You just need to account for it.

The goal isn’t to eat the same meals forever.
It’s to make your normal week easy enough that you can be consistent, while still having a life..

Save this and go and build your own meal rotation. 👌

I don’t love how my body looks right now 🫠And I’m okay with admitting that.Pregnancy has changed my body, my training, m...
11/09/2026

I don’t love how my body looks right now 🫠

And I’m okay with admitting that.

Pregnancy has changed my body, my training, my energy and what I’m capable of doing week to week.

But I think there’s an important difference between not loving how your body looks and giving up on looking after it because you don’t feel confident in it.

This is something I coach women through all the time.

Your body will change.

Your circumstances will change.

Your capacity will change.

So your plan needs to change too.

Maybe right now you can train 4 times a week.

Maybe it’s 2.

Maybe you’re lifting heavier and progressing every week.

Maybe you’re maintaining your strength while you navigate a different phase of life.

Maybe fat loss is your goal.

Maybe it isn’t.

The goal doesn’t have to disappear just because the route to it changes.

For me right now, that means focusing on staying active, building upper-body strength and maintaining as much lower body strength as I comfortably can.

I’m not chasing a smaller body.

I’m not forcing exercises that don’t feel good.

And I’m not waiting until I feel body confident to take care of myself.

You can be frustrated with your body and still look after it.

You can want your body to change and still respect where it is today.

And you can have a phase where progress looks completely different from what you’re used to.

That’s not failure.

That’s learning how to train and look after yourself through real life.

10/09/2026

You wouldn’t need motivation if you just stopped making everything to do with health and fitness so f*cking big.

If the only version of fitness you count is:

→ 60 minutes in the gym
→ 10,000 steps
→ eating perfectly
→ hitting every target
→ never missing a workout

…then of course you’re going to feel like you’re constantly waiting for motivation.

Because you’re waiting to feel motivated enough to do EVERYTHING.

Instead, start looking for and making smaller wins.

This week, try this:

1. Lower the bar for getting started
Only got 20 minutes? Train for 20 minutes. Don’t scrap the whole workout because you can’t do the full hour.

2. Stop writing off the small stuff
A higher-protein meal, an extra glass of water or a 10-minute walk might feel insignificant, but they’re still actions that move you in the right direction.

2. Don’t wait until you feel like it
You don’t have to be buzzing with motivation before you take action. Sometimes you just need to start.

4. Have a minimum standard
Decide beforehand what ‘doing something’ looks like on a s**t day. That way, you don’t automatically go from 100% to 0%.

5. Ask yourself one question
‘What can I do today, rather than what would I do if I was fully motivated?’

Your fitness isn’t built on the days you’re massively motivated.

It’s built on what you keep doing when you’re not.

That’s where you get out of the cycle of starting again every Monday.

If you need help breaking down what feels like a mountain to reach your goals. DM me “CHALLENGE” to learn more about how my FREE 10 day challenge will help you (starting Monday 14th September)

10/09/2026

If you keep saying “I need to get back on track”… this is for you.

If your workouts have slipped, you’re feeling less fit and strong than you’d like, and you know it’s time to start taking your health seriously…

I’ve created my FREE 10-Day Fitter, Healthier, Stronger Challenge to help you do exactly that.

10 days of simple, realistic actions to help you get your workouts back into your routine, build healthier habits and create momentum that lasts.

No extreme diets. No hours in the gym. No waiting for the “perfect” time.

Starts Monday 14th September.

Doors close Friday 11th September.

Comment “CHALLENGE” and I’ll send you the details.

Address

Woodford Green

Telephone

+447709897098

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