Rise with Ellie

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.

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.

Can we stop normalising mums feeling exhausted all the time?

Yes, motherhood is demanding.

Yes, life is busy.

Whose isn’t!

But so many women have accepted feeling permanently tired as part of the job description.

And the common trait…

Living off coffee until midday.
Or grabbing a slice of toast for breakfast.

Picking at the kids’ leftovers instead of eating a proper meal.

Running from one thing to the next with no time carved out for themselves.

Then wondering why they have no energy, no motivation and feel like they’re constantly running on empty.

Being a mum is hard enough.

Don’t make it harder by neglecting the basics that help you feel your best.

Do this and start here:

1. Eat a proper breakfast with at least 20-30g of protein. Get rid of that slice of toast or ad least add a few eggs to it.

2. Get outside and move your body for 10 minutes every day, even when you don’t feel like it.
The outdoors does wonders!

3. Stop waiting for motivation. Schedule exercise like any other appointment and show up.
…. SHOW UP! No putting it off babes!

You don’t need to be perfect.

You just need to stop treating yourself as an afterthought.

Review yourself…..What would give you more energy right now: better sleep, better nutrition or more movement?

You’ll learn more about this inside my “7 days to getting summer ready” Challenge kicking off on Monday 15th June!
DM “CHALLENGE” now as there is only 3 more days to join and 3 spaces left!

STOP letting your mood make your decisions.

How many workouts have you skipped because you “weren’t feeling it”?

Hate to break it to you babes… motivation is unreliable. If you only exercise when you feel like it, you’ll spend more time starting over than making progress.

Next time your brain tells you not to work out, try this:

1. Put your gym clothes on.

2. Commit to just 10 minutes.

After 10 minutes, check in with yourself. If you genuinely still don’t feel up for it, you can stop.

But if you’re there and moving, give yourself permission to reduce the effort.

3. Instead of aiming for 100%, tell yourself:

“Today, 50-60% effort is enough.”

Still do the workout.
Still do the reps.
Just take the pressure off.

Because something is always better than nothing.

And here’s what usually happens...

Once you’ve started, you feel better than you expected.
You get into it.
You push harder than you thought you would.
And you finish feeling proud that you showed up.

The hardest part of most workouts isn’t the workout.

It’s getting started.

You’ll learn more about this inside my “7 days to getting summer ready” Challenge kicking off on Monday 15th June!
DM “CHALLENGE” now as there is only 3 more days to join and 3 spaces left!

If the recent sunshine has made you realise you’re not feeling as confident in your summer clothes as you’d like...

Don’t wait until September to do something about it.

I’m looking for 10 women to join my FREE “7 Day to Getting Summer Ready” challenge.

Simple workouts.
Simple nutrition.
Simple habits.

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

Having eggs for breakfast or lunch and wondering why you’re not losing fat?

Probably because you’re not eating enough of them!

At only 7g protein per egg, they make for a great protein snack or protein boost to a meal but you eating 2 eggs on your salad or avo on toast isn’t going to cut it for a high protein meal.

You want to be adding some additional protein to bump up that eggy breakfast. Think smoked salmon, turkey bacon, chicken sausages….

The appropriate protein intake varies based on the individual. A good rule of thumb is to aim for approx 30g protein per meal then you may need to bump it up with a couple of protein snacks based on your goal.

If you’d like to know how much protein you need to be eating to reach your fitness goal, dm me “PROTEIN” and I will let you know 💞