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.

20/09/2026

Iced Raspberry Matcha

As we reach the end of the T-shirt weather in the North East, I wanted to share my final attempt at recreating my favourite drink from the summer (but make it healthy ish!)

Pour 200ml milk over ice
Stir in 20ml of concentrated matcha (I use vanilla)

Blitz a quick blend of 20g raspberries, 1 tsp honey, 1 spoon of raspberry jam and a splash of water.

Pour over the matcha drink, mix and enjoy 💚

19/09/2026

Chicken Fajita Wraps
Serves 6: 44c, 31p, 14f

Good for: prep, quick dinner, freezing, feeding a family

330g chicken breast, diced
1/2 red onion, diced
2 red peppers, chopped
2 tsp olive oil
1 packet of fajita seasoning
220g passata or pizza sauce
6 large tortilla wraps
180g mozzarella, grated
Extra oil spray for cooking the wraps

You can fry or air fry this!
Mix the chicken, peppers and onion together with the oil and fajita seasoning.
Cook until chicken is cooked through, then add the tomato based sauce and cook for a further 5 minutes.
Divide the mix into the wraps and add the grated cheese.
Wrap up and fry seam side down for a few minutes each until the wraps are brown and crisped up.
Wrap and freeze, or keep in the fridge!

Reheating instructions in comment below.

14/09/2026

FIRST GNR!

Thank you Katey for hooking me up with a last min number for the GNR - this was my first race and I bloody loved it.

The goal was to enjoy it and have fun, and it was 100% mission accomplished. Had such a good time travelling with these girls to the start line too, would have been rubbish without them so thank you x

Running has been hit and miss lately - being held back by some self-diagnosed slipped ribs on my right hand side. This has resulted in some cramping and stitches (but not like a normal stitch). Anyway I'm trialling anything and everything to make them better. It kicked in after 1 hour, but I was able to recover after 20 mins.

Being at the back of the pink wave was...entertaining 🤣 lots of fun weaving through the crowds - it was like trying to run through a busy high street covered in empty plastic bottles! But lots of laughter along the way with high fives, silly costumes, steel drums, bubbles and confetti. It was next to impossible to keep a consistent pace, but once I let that possibility go I just had a great time 😁

The ferry ride and pints afterwards were just delightful in the 🌞 what a day!!

08/09/2026

MARRY ME CHICKPEAS + AIR FRYER ROASTIES

serves 4: 57c, 15p, 13f

1 jar of chickpeas (Bold Bean Co is best!)
+ the liquid
1 onion, diced
3 tsp chopped garlic
60g sundried tomatoes, diced
250g sliced mushrooms
80g spinach
20g tomato puree
1 tsp mixed herbs
10g butter
1/2 tsp salt
1 pinch chilli flakes
70g creme fraiche
40g parmesan
Fresh basil

Add the onion, butter, garlic and mushrooms to a saute pan and cook until soft. Add the chickpeas, tomato puree, sundried tomatoes and all herbs and spices - cook for 5 mins on medium heat. Add the spinach, creme fraiche and half the Parmesan and wilt the spinach then take off the heat. Serve with remaining Parmesan and fresh basil (and potatoes below).

Potatoes:
600g potatoes, peeled and cubed
10g plain flour
Onion powder
Salt
1 tsp olive oil

Mix in a bowl, then pop in the air fryer basket and cook on 190c for 10 mins.
Shake and cook for another 5 mins.
Shake and cook for another 5-8 mins or until crispy.

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.

Address

Newcastle Upon Tyne

Website

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

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