What is Hydrolysed Collagen?
Posted by Nick Telesca
Estimated reading time: 5 minutes
Online Fitness Coach and FMG Competitor Ella
Meet Ella! She’s the owner of Ellavate Coaching, an online women's health and fitness platform that helps women who lift break the fat loss plateau, build muscle and maintain their results for life.
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, FMG Fitness Pro and Online Women's Health and Fitness Coach.
I have been in the fitness industry professionally now coming up to 11 years, originally starting as a PT before moving to an online coaching business.
I’ve competed in Body Buildingsince 2016 and am now an FMG Fitness Pro and Judge.
My online coaching business Ellavate Coaching specialises in lifestyle and competition prep coaching for women aged 35 and over.
We understand female physiology and the changes in hormones as we age and the impacts of this on our body and our results.
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 since 2017 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!
Protein Matrix+
Why I love it: A good all-rounder that digests well.
How I use it: Mix it in oats, have it with milk before bed or just with water post training.
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: A supplement I believe every woman should be taking to maximse muscle growth and strength.
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...
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?
Right now it's continuing to build the Ellavate brand and services we offer to clients. We have an app launch in the works, along with sponsoring FMG's in Australia and overseas.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
My pro debut in November 2023. I placed 4th in Fitness 35+ and 7th in Fitness.
