Elliehcoaching

Fad-free fitness through enjoyable programs that deliver results⚡️ Personal trainer & online fitness coach 💻

Certified Personal Trainer

Mind of a Marketerr

An Instagram page sharing things all things marketing with a sprinkle of LinkedIn to build a community of current and aspiring marketers

Founder

All Bar One

Worked in a part-time capacity as a waitress in a busy shopping and leisure complex All Bar One. The role involved a variety of tasks including serving food and drinks, maintaining the restaurant floor and controlling personal cash flow.
- Developed strong customer service skills in this customer facing role, proven through positive feedback reviews from customers.
- Worked cooperatively in a team, alongside managing personal responsibilities in a high pressure, fast based environment. 
- Developed problem solving and initiative in order to meet customers' needs and expectations to the best extent.

Waitress

Society for Abandoned Animals

Society for Abandoned Animals Volunteer, April 2016 - August 2019
- Demonstrated commitment through cleaning and maintaining rescue animals' living space, ensuring everywhere including public viewing areas were to a high standard. 
- Developed time management skills through the ability to complete all tasks to a high standard under a time constraint. 
- Led and participated in fundraising events involving interacting with the public where I was responsible for ensuring everything was organised appropriately, so the event could be as effective as possible, alongside controlling donations and money.

Volunteer Staff

PizzaExpress

Worked in a part-time role in a busy Pizza Express Restaurant. Tasks included meeting and seating guests, maintaining the restaurant floor and ensuring guests' satisfaction. 
- Learnt strategic thinking in order to meet company goals and guest requests
- Developed organisational skills in order to be able to stay on top of duties, and delegate personal tasks

Door Host

Trafford Veterinary Centre

5 day working week work experience in a local veterinary centre learning daily runnings' of a business, and in depth work carried out 
- Open to learning new things about how the industry operates 
- Was able to experience a period of time in a real working environment
- Learnt key skills such as operating a checking in system and efficiently book in clients using a timetable

Work Experience 

Progress in 30 days or your money back 💸 Fluff-free fitness to help you drop fat and gain muscle 🤝

What if I told you if I'm so confident in getting you results, I'll give you your money back if you don't?

If you're reading this, you probably:

1. want to start training but have no idea what to do
2. started training 13 times but just can't stay consistent
3. do training but getting fed up of waiting to see progress

Probably confused, bored or irritated.. or maybe all 3

Been there, done it. Trust me.

5 years ago I stepped into the weights section for the 1st time and hated it
Today I step into the weights section 5x a week and love it 

Yes for growing my body 
But also for the habits, discipline, patience and confidence 

And now, I’m helping people do the same. People like you

With no fad diets, no cutting carbs, no silly expectations,
but sustainable habits, education and of course, enjoyment. 

Because fitness is hard. But SO worth it 

My Online Coaching is OPEN.

This includes:
> A tailored program
> Customised calories and macros
> Demo videos
> Goal setting
> Progress tracking
> 7 day open support
> Weekly check ins
> Access to an app where you can track everything above 

Basically everything to get you results. In a healthy, sustainable and enjoyable way.

Sounds good? DM me the word "progress" or enquire here:
https://forms.gle/Jk3Cs7YrfYX38tTC9 

Ellie :)

Everytime I speak to a gym beginner,

this is the #1 piece of advice I give: 

Celebrate the small wins. 

- Went in a new area of the gym?
- Trained alone for the 1st time?
- Increased the weight used?
- Did more than last time?
- Tried a new movement?
- Used a new machine?
- Improved your form?
- Stayed for longer?

They’re wins. Take them. 

Fitness is a long game. 

If you’re waiting for some crazy transformation before feeling good, you’re gonna be waiting a longggg time. 

Take the small wins,
build the momentum,
find love in the process.

It’s a game changer.

Ellie Hines 🍋

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It doesn’t matter what your gym goal is,

you’ll never get it without this:

You can have :

- the perfect workout plan
- the perfect routine
- the perfect diet

but you’ll never reach your goals without this:

Patience. 

Too many people:

- Start the gym
- Try if for 2 weeks
- Expect to transform
- See no change
- Call it a day

It doesn’t work like that.

It won’t take a week,
or even a month. 

You need to focus on:

- Falling in love with the process
- Celebrating small progress
- Consistency > intensity
- Making it a lifestyle 

I promise it works 100x better.

Fitness influencers will tell you…

- You *must* do this exercise
- This exercise is pointless
- This supplement is life changing
- Scrap supplements for whole foods
- 3 litres of water is essential
- But so are electrolytes right?
- Sprints is the best for fat loss
- No steady state cardio is better
- You must eat before training
- Training fasted is a cheat code
- Ice baths are crucial for recovery
- All you need is 8 hour sleep
- Weight training is all you need
- Cardio should never be forgotten
- Eat protein before your workout
- No, it’s better to eat it after

It’s a mind field. 

For everything someone days to do, 
some else says not to. 

Don’t follow all advice you read,
it’s literally impossible. 
Cut the fluff,
don’t worry about optimising, 
and go find out what works for YOU.

Today is my 26th birthday 

Woo…but 

1. I don’t have a car 
2. I still live with my Dad 
3. I own 0 designer gear 
4. I don’t have a stable income 
5. I’m not saving for a mortgage 
6. I don’t know what I’ll end up doing 
7. I don’t have a big friendship group 

So here’s some reminders:

Don’t let other peoples timelines define yours. 

Your goals only have to make sense to you. 

Aging is a blessing, appreciate it 

Here’s what I’ve got planned for today:

- Leg day workout
- 5km PB attempt
- Get my favorite coffee
- Stroll round water stones
- Consume all my fave treats 
- Write my letter to future me
- Write my 26 while 26 (things to do)
- Finish the day off with pizza + pretty woman

Have a lovely Tuesday everyone 😌

Colder/darker mornings = quieter gyms. 

Do this to stay consistent in autumn months: 

1. Follow a plan 
2. Build a routine 
3. Refresh your goals 
4. Track your progress
5. Prepare the night before
6. Get an accountability partner 

Here’s why:

- Takes away decision making
- An actual consistency hack 
- Helps keep it fun and fresh
- The ultimate motivator
- Make it easy to go
- Build discipline

There’s 6 ways to make it easier to keep showing up.

The rest is down to you 

P.s - a new gym fit never hurts motivation 

P.s.s - Who else prefers training in the winter?

#fitness #gym

When I started the gym, this is what I thought you had to do to grow muscle:

Lift weights. 

And so I did.
5x a week.
Every week.

The consistency was there.
But the progress wasn’t.

Here’s 3 key things I was missing:

1. Progressive overload 📈- you need to make it a little bit harder every week. E.g - a tiny bit more weight, 1 more rep or more time under tension 

2. The right exercises 💪- For growth you want mostly compounds (movements that use multiple muscles) E.g - Squats, Pull Ups, Lunges, Shoulder Press. 

3. FUEL🍝- You *need* to be fuelling those lifts, and recovery. You need high enough calories to be able to lift heavy, and enough protein to help your muscles recover bigger and stronger 

Muscle growth is simple not easy. 

Work hard doing the simple things, 
and it will come. 

What do you struggle with the most?

📘You can shop my guides here: https://lnkd.in/eyKmnsUE

I’m a PT, who’s trained for 5 years. 

Here’s 5 pieces of genuine, non cliche advice: 

1. Use dumbbells before a barbell 💪🏽 - On things like shoulder press, RDLS - they’re usually easier to handle/learn with and will help smooth out any imbalances 

2. Fix 1 thing at a time ✔️- stop trying to go from 0 - 100. If you want a transformation, build it up. Get into a fitness routine, then nail your nutrition. Don’t overwhelm yourself 

3. Track your strength, not just your weight 📈 - everyone seems to track their weight, loads don’t track their strength. Seeing your strength increase can be even more satisfying than watching the scales go down 

4. Don’t obsess over supplements 💭 - supplements are great. But if it’s your second week in the gym, don’t stress about them. Build the house before you add the roof 

5. Film your sets 📹- I know, it feels embarrassing. But try and get no one in the back and you’re doing nothing wrong. So helpful to check and improve form and so satisfying to look back on once you’ve improved

And most importantly,

it’s your journey. And it’s a good one. So enjoy it  

Got one to add?

P.s - Want 30 more pages of advice, including a full workout plan to suit your goals - shop my guides here: https://lnkd.in/eJN8KbND

I’m the strongest, fittest and healthiest I’ve ever been, and I still have:

- Cellulite
- Hip dips
- Textured skin
- Rubbish workouts
- Bad body image days
- 0 motivation some days
- Gym anxiety sometimes
- Times of no progress
- Days I feel weaker
- Stretch marks
- Red skin

And so could you. 

Some things don’t go with fitness.
And they shouldn’t.

Somethings need to be accepted as part of the journey.
Or even part of YOU.
Let your body be a body. 

Fitness is great for changing things, 
but make sure you’re trying to change the right ones

“I want to weight train but don’t want to get bulky”

This has got to be one of the biggest misconceptions in fitness.

📢 Women, lifting a bit of weight and watching what you eat is not gonna instantly beef you up. I promise you. 

What it will give you:

- more energy
- more strength
- a good routine
- an amazing hobby
- confidence in yourself
- a better immune system

I could go on forever. You get it

Getting “bulky” doesn’t happen by accident. 

And any female you do think it “manly” or “bulky” has worked incredibly and ridiculously hard to look like that. Training VERY consistently, for  LONG time, with SUPER high intensity, and consuming LOTS of protein. 

So don’t miss out on something that would add so much to your life because 42 year old Paul from work said you need to “be careful”

Who weight trains on here?

This is hands down the biggest mistake I see in fitness (goal irrelevant).

Trying to optimise everything. 

“What’s the perfect workout plan”
“What are the absolute best exercises”
“What’s the top most effective meal plan”

Forget it. 

The honest and harsh truth?

Stop faffing. 
Just get in there. 
Start. 
And you’ll find out. 

No-one you admire in the gym had any of those answers when they started. 

Yet you’re waiting for them before you begin?

You’re wasting time. 

- Show up
- Workout
- Eat good

That’s all you need to know for now. 
The rest comes with time.
Let’s go.

#fitness

I’ve been a personal trainer for 2 years. 

These are the 10 most common Q&A’s :

1. How do I lose weight?
    ⬇️ Eat in a calorie deficit 
    
2. How do I gain weight?
    ⬆️ Eat in a calorie surplus
    
3. How do you burn belly fat?
    ✋🏼We can’t spot reduce fat
    
4. How long should I rest for?
    ⏸️ 2 mins for big movements, 1 for small 
    
5. How long should I train for?
    ⏰30 - 60 mins should be about right
    
6. What to eat before training?
    🍌 Carbs = energy. Banana/oats/toast
    
7. How do I warm up/cool down? 
    🌡️ Dynamic pre-workout, static post workout 
    
8. What are the best glute exercises?
    🍑 Hip Thrusts, RDLS, Bulgarian split squats, step ups 
    
9. Should I feel sore after working out?
    🤕 You don’t HAVE to be sore to have had a good session
    
10. How many times should I train a week?
    📅 However many you can stay consistent for. 3-5. 
    

Any more? Pop them below and I’ll answer today!

I have anxiety and OCD. 

These 3 techniques changed my life. 

5 years ago I was diagnosed with anxiety and OCD. 
12 weeks on I started cognitive behavioural therapy.
My amazing therapist taught me these 3 things : 

Disclaimer:

1. These haven’t cured me. But they’ve given me some control 
2. Well aware we can’t fully control mental health unfortunately 
3. I’m not 100% why or how these work. 
But they did: 

Here we go: 

1. View thoughts like buses 🚎

- Most of us are quick to fight negative/intrusive thoughts as much as we can. And everyone knows it doesn’t work. Tell yourself not to think about a pink elephant and see what happens. “Accept the thought, but don’t entertain it”. They will come, but they will go

2. Schedule a time to stress ⏰

- I failed my A-LEVELS because my mental health swallowed my sleep. Now instead of fighting the worry, I tell myself “I can worry about this, but right now is not a convenient time. So I’ll do it tomorrow at 2pm” It works crazy well for me. I think its because it puts me back in control

3. Reading back my worries ✍️

- My main issue is health anxiety. My therapist taught me during a spiral to write every single point down as they come. Then read it back. Anything that helps take it just out of my head helps. And having heart failure, a brain tumour, MS, kidney failure and cataracts all at the same time seems way less likely on paper

This post isn’t for likes.
It’s not for reach. 
It’s not for stats

But I know there’s people reading this with anxiety. 

And those 3 things have helped me a great deal. 

So I hope it helps someone else too. 

Feel free to share anything that helps your mental health!

People that roll eyes at good morning routines have never had a good one. I’ve said it.

Here’s what an ideal morning looks like for me:

1. NO social media 📵
- There’s just something unhealthy about starting YOUR day off by looking at someone else’s

2. Making the bed 🛌
- Instantly done something easily productive. What a good start.

3. Water before coffee ☕️
- A newly introduced one but I feel soo much better. We’re most dehydrated when waking up.

4. Music > news 🎶
- This sets the tone for the day. Choose how you want to feel and act in line with that. BBC news first thing rarely gets me inspired and positive

5. Fresh air 🌳
- A walk, the garden, an open window (off the phone) - we get so caught up in stresses of daily life and to-do lists. Taking a few minutes does wonders for the brain

6. A good breakfast 🥣
- Something filling and nutritious and tasty - helps me physically and mentally feel better

7. Movement 💪
- I’m a morning gym girl. Most energy, best vibes. And the gyms quiet - love it.

Your turn. 
What’s a must in your morning routine?

“Can I progress, weight training 3x a week?”

Absolutely. Do this:

1. 3 full body sessions
2. Big focus on compounds 
3. Lift as heavy as you can, safely

This means you’re :

- Hitting each muscle at least twice weekly
- Making each training session efficient
- Getting the most out of every rep

Effective + efficient. 

Lifting 3x a week consistently will get you way more progress than 5x for 2 weeks 

Be intentional with what and how you train and progress will come ⏰ 

How often do you lift?

6 years ago I went to therapy. 

And last week I asked to go back. 

For reference:

- In 2019 a teacher took me to the GP
- I was diagnosed with anxiety + OCD
- I started cognitive behavioural therapy
- And it was great.

6 years on:

Some things are happening in life
I’m not feeling as in control as I’d like
So I’m going back. 

And this time, I feel absolutely 0 shame about it.

Last time I started therapy, I was…

- getting 4 hours sleep a night
- worrying more than I was thinking
- totally consumed by the anxiety

This time I’m:

- recognising a pattern
- struggling to handle it alone
- so I’m gonna go and get help now

I don’t know who started the rumour that you have to be at rock bottom to get help. But it’s NOT TRUE.

And there should be zero shame in seeking help, before you do hit rock bottom. 

So there’s your reminder. 

If you could do with a bit, or a lot of help, 

go get it 🫶🏻

This is THE best thing I did for building my business: 

Let go of how I thought it would pan out.

Before starting a business, I thought it would go something like this:

- Start the job
- Build an audience
- Do some PT tasters
- Gain in person clients
- Have top organisation
- Build some fitness guides
- Sell them on LinkedIn / IG
- Build a pretty solid income
- Repeat, repeat, repeat, repeat

But it’s gone more like this:

- Massive growths and loses in profit
- Not enjoying the parts I expected
- Loving parts I thought I’d hate
- The least linear growth ever
- Doubting if it’s what I want
- Getting used to rejection

We all have a version we imagine in our head before we do it. 

And then it’s often:

- Slower than we expected
- Harder than we expected
- Longer than we expected

It doesn’t mean we’re failing. 

It doesn’t mean we’re doing it wrong. 

It just means it’s different to how we imagined, before we did it, before we had any experience. 

And let’s be real, that’s not that surprising.

In a LinkedIn of “I made £10,000 in the first month of self employment…” Here’s my truths:

- Income could half in a week
- Getting new clients is a graft
- My organisation is not on point
- Especially when you lose others
- There’s parts of the job I don’t like
- I always feel like I could be doing more
- The to-do list is literally ever ending
- I don’t know how long I’ll do it for
- It’s harder than I first expected
- Admin bores the life outta me
- Procrastination is my enemy

I LOVE self employment.

Because the benefits hugely win.

But here’s a reminder that in a world of LinkedIn wins; stress, struggles and slow progress still happen too (probably more than people think)

Hello hello 👋

I’m Ellie. Here’s what I’m up to 👇🍉🥣

I’ve just about finished my marketing degree studying at MMU 

But in a bid to chase my passions I’ve done a career diversion into the fitness world 

Here’s why:

✌️2 years ago I stepped into the weights section of my gym properly for the first time

And after buckets of anxiety, tons of “what the hell is this and how do I do it”, along with a sprinkle of outside the comfort zone I fell in love for way more than the way it makes you look 

👀 the way it raises confidence, teaches discipline, patience and determination and escape it offers

🍓 and 2 years on, going to the gym is as easy as brushing my teeth (but fun) because I found what works for me. I truly found my passion in fitness 

☝️ and now I want to help others find theirs 

📈 I’ve just finished my level 3 personal training course 

I’m on a mission to turn my passion into a career, and this is the first chapter 

Watch this space 🍓☁️

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