Online Fitness Coach and WBFF Competitor Ella
Meet Ella! She’s a personal trainer, online coach, mentor and fitness competitor who aims to inspire and empower women.
Ella has undertaken many changes on her road to becoming a fitness competitor. She was once a 20 a day cigarette smoker, binge drinker, and emotional eater… but that all changed when she discovered weight training and learning about nutrition.
Ella is also an advocate for flexible dieting and enjoys allowing her favourite gelato into her diet fairly regularly.
Hey there, I'm Ella!
Hey guys I’m Ella Martyn WBFF Fitness Pro and Online Fitness Coach.
I have been in the fitness industry professionally now coming up to 7 years, originally starting as a PT before moving to an online coaching business.
I’ve competed in Body Building for the last 4-5 years recently turning pro with the WBFF ‘Pro Fitness Model’.
My online business is in coaching women with training, nutrition and mindset to achieve their body composition goals but what gets my juices flowing is the positive impact I can have on these women and their lives that sees them thrive in other areas!
I’m about education and providing the tools and knowledge for my clients to succeed long term with their goals and navigate their way through the fitness industry and all the misinformation out there on training and nutrition.
I’ve been a part of the Bulk Family for 2 years now and prior to this was a long time customer.
I love the brand and the products and hope that you enjoy some of my favourite products and recommendations.
Recommendations
My Bulk Nutrients recommendations are all products I use daily and can be easily added to your supplement stack!
ZMA Complex Capsules
Why I love it: It's part of my daily routine for recovery. Capsules make it easy to travel with too.
How I use it: Every night before bed.
Quick Protein Pancakes
Why I love it: A great high protein Sunday breakfast.
How I use it: With PB in between the layers, topped with banana or mango and maple syrup – yum!
L Tyrosine
Why I love it: It helps with my focus both in the gym and at work.
How I use it: First thing in the morning.
Creatine Monohydrate
Why I love it: The best-researched supplement out there, you can't go wrong with it, great for building muscle, strength and energy production.
How I use it: First thing in the morning in water with some L Tyrosine.
My approach to nutrition
I track my macros and follow a flexible dieting approach. No foods are off-limits. A certain amount of fruit, veggies and fibre are in my diet daily, once this quota is hit I can add in a little chocolate or ice cream if it works with my macros.
Protein, fruit, veggies and whole grains make up the bulk of my diet but I never restrict myself to foods, I eat out and enjoy social occasions by using this balanced approach to nutrition.
What is my average daily calorie intake? 2,100-2,500 calories
Foods I crave... I am a big chocolate lover, there is chocolate in my diet every day, even during comp prep.
My ultimate cheat meal is... I don’t do cheat meals. Nothing good comes from the word cheat. If you have a sensible approach to your diet you never need to 'cheat' on it.
A day on my plate
My week usually looks the same with some modifications to dinner and a different meal at lunch.
Breakfast
- 50g quick oats
- 30g Thermowhey Vanilla Maple
- 20g PB
- Double shot flat white with skimmed milk 250ml
- Supplements Creatine/Tyrosine
Mid-morning
- 200g YoPro
- 40g clusters
- 100g banana
Lunch
- Food4fitness meal with between 30g protein 10g fats 50/60g carbs 200g mixed veggies
Mid-afternoon
- 200g watermelon
- 40g salt & vinegar rice cakes
Dinner
- 150G eye fillet steak BBQ
- 200G sweet potato baked whole
- 10g butter
- 100g broccoli
- 100g brussel sprouts - done in the air fryer
Dessert
- 20-40g lindt 70% dark chocolate or a fresh Mango sorbet
- (depending on macros left for the day I'll decide dessert quantities)
Before Bed
Finish off the day with my bed time routine of Bulk Nutrients...
- ZMA Capsules
- Picamilon Capsules
Training Schedule
My current training schedule has me training 4-5 days a week with compound lifts and an upper/lower split. I like to keep 2 full rest days a week and around 10k steps daily for general health.
An example of a lower-body session might look like this...
- A1. Deadlift 3x8 - rest 2-3mins
- B1.T-bell sumo squat 3x12
- C1. laying leg curl 3x12
- C2. DB RDL 3x 8 Reps (tempo 3.2.1.1)
- D1. Seated calf raises 2x 15reps
- E1. Hanging knee raises 3x12
Latest Results
Do you have any medium/long term goals you're working towards?
As I just turned Pro in October 2019, my next goal is to compete at the October 2020 Pro/Am show in Gold Coast and win Ms Fitness Australia crown.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
My most recent win and Pro status in October 2019 with WBFF.