Rise with Ellie

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.

Trying to lose fat when you have kids is less about finding more time and more about using the time you already have properly.

Because if you’re waiting for a week where work is quiet, the kids have nothing on, nobody gets ill, there are no birthdays, no plans and you magically have loads of spare time…

Good luck with that one.

Instead, I want you to start looking at your week differently.

1. Find your realistic training windows

You might not have an hour every day.

But could you find three 30–45 minute windows? Or two this week because that’s what your diary allows?

Make the plan fit the week.

2. Stop wasting the small pockets of time

A 20-minute walk still counts.

A shorter workout still counts.

Getting up and moving between work calls still counts.

You don’t need every session to be perfect for it to move you forward.

3. Get ahead of the food decisions

If you know you’re getting home at 6pm with hungry kids and no dinner planned, that’s not the time to rely on willpower.

Have something quick and protein-based ready to go.

Make the better choice the easier choice.

4. Look at where your week is leaking time

Scrolling for 30 minutes at night?
Faffing around deciding what to eat?
Trying to squeeze your workout in at the last possible minute?

You might have more time than you think. You just need to use it with a bit more intention.

5. Stop writing off the whole week

Missed Monday?

Train Tuesday.

Had a takeaway?

Get back to your normal meals at the next opportunity.

Only managed two workouts?

Great. Make those two count.

Your life is never going to be perfectly predictable.

Your plan needs to be able to handle that.

That’s how you build consistency around kids, work, social plans and everything else life throws at you.

If you want help figuring out what that could look like around your life, DM me “CHALLENGE” and I’ll get you the details for my free 10-Day Stronger, Fitter, Healthier Challenge.

If you want to lose 10kg of fat and build muscle by Christmas, stop looking for the quickest way to lose weight.

You need to start looking at what you can consistently do for the next few months.

Here’s where I’d start:

1. Set a realistic calorie deficit

Not starvation. Not cutting out carbs. Not eating as little as possible.

A moderate deficit that gives you enough food to train, recover and stick to the plan.

2. Make protein a priority

Aim to include a decent source of protein at every meal.

As a starting point, around 30g at your main meals is a useful target for many women, with the rest spread across the day.

3. Strength train 3 times a week

And follow a structured programme.

Your goal isn’t to leave the gym exhausted. It’s to progressively get stronger and give your body a reason to maintain and build muscle.

4. Get your daily movement up

You don’t need hours of cardio.

Look at your average steps and find realistic ways to move more throughout your day.

5. Plan for your real life

This is where most diets fall apart.

Work lunches. Kids’ activities. Dinner out. Weekends. Birthdays. W**e.

You don’t need to avoid these things. You need to know how to navigate them without turning one meal into an entire weekend off plan.

6. Stop starting again

Missed a workout? Get the next one done.

Had a bigger meal? Eat normally at the next meal.

Don’t let one decision turn into a week of decisions.

7. Track more than your weight

Take measurements. Photos. Track your strength. Notice how your clothes fit.

If you’re building muscle while losing fat, the scales won’t always tell the full story.

And most importantly, give yourself time.

If you start now, you have months to make a significant change before Christmas.

You don’t need another January reset.

You need a plan, consistency and accountability.

If you want me to help you work out exactly what this could look like for you, comment “CHRISTMAS” below and I’ll message you.

If you’re a woman who wants to feel fitter, stronger, healthier and more confident…

…but right now you feel like your fitness has slipped, your strength has gone backwards and you’ve been putting yourself at the bottom of the list…

It’s time to take action.

Not another Monday of “I’ll start again.”

Not another few weeks of doing loads, burning out and stopping.

It’s time to build a routine that works around your life and your future self.

This is EXACTLY what my FREE “10-day Fitter, stronger, healthier challenge” will help you with

DM “CHALLENGE” to join

You’ve spent enough time putting yourself last. It’s time to get back to YOU.

My FREE 10-Day Fitter, Stronger, Healthier Challenge is for you if…

→ Your workouts have slipped and you’re struggling to get back into a routine

→ You know you need to start taking your health and fitness more seriously

→ You want to feel fitter, stronger and healthier, not just lose a few pounds

→ You’re tired of starting over every few months

→ You want to build habits that fit around your real life

→ You know you need to make yourself more of a priority, but don’t know where to start

→ You want to make changes that will benefit the you of today AND the you of 5, 10 or 20 years from now

Over 10 days, you’ll get:

Workouts to get you moving and rebuilding your strength
Simple, realistic health and nutrition habits
Daily actions to help you build momentum
Coaching and accountability to keep you taking action
A focus on consistency, not perfection
The foundations you need to make fitness part of your lifestyle

And this isn’t about smashing yourself for 10 days before going back to your old routine.

It’s about starting differently this time.

By the end of the 10 days, I want you to feel that you’re on path to getting:

✨ Stronger
✨ Fitter
✨ Feeling more energised
✨ More confident with exercise and health habits
✨ Back in control
✨ Proud that you’ve started putting yourself back on the list

And most importantly, I want you to finish the challenge thinking:

“I can do this. I can make my health a priority and still have a life.”

Starts: Monday 14th September

Doors close: Friday 11th September

If you’ve been waiting for the right time to get yourself back on track…

This is it!

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

You’ve spent the summer keeping everyone else fed, entertained and organised. Now it’s your turn to get your s**t together…

And no, I don’t mean signing up for a ridiculous 6am bootcamp, eating salad for every meal and banning yourself from w**e until Christmas.

I mean getting some “proper structure” back into your week.

Start here:

1. Put your workouts in the diary
Decide when you’re training before the week gets away from you. Three planned sessions beats vaguely hoping you’ll find time.

2. Stop winging your food
You don’t need to meal prep 47 containers on a Sunday. Just know what you’re having for your main meals and have some easy, high protein options ready for the days that don’t go to plan.

3. Get your steps back up
School runs, walking meetings, the park, a quick walk after dinner — build movement back into your normal day rather than relying entirely on workouts.

4. Choose something to work towards
Fat loss, getting stronger, building muscle, feeling fitter, fitting into your clothes better, pick a goal and give yourself something to aim for.

5. Give it time
Stop expecting two weeks of being “good” to undo months of inconsistency. Give yourself the next few months to build something that lasts.

You don’t need another quick fix.

You need a plan you can follow when life is full, accountability when your motivation disappears and someone who knows how to make the whole thing work around your life.

If you’re ready to get your s**t together and want some help doing it, comment “READY” below and I’ll message you about how I can get you started, FOR FREE! 💪