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Ellen Esparon

@ellenesparon

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BBB Health & Fitness Coach
FNQ, Cairns 🌾🌞

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Different hats. Same foundation.

Discipline, structure and long-term health shape how I train, live and coach. That’s the standard BBB Coaching is built on and why our results come without burnout.

If you want structured, sustainable coaching, enquiries are open via the link in my bio 🫶🏽

#longtermgoals #discipline #structure #guthealth #results by @ellenesparon

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8 months ago

The biggest transformations aren’t just physical.

They’re the moments when your energy comes back.
When your confidence returns.
When you wake up feeling alive again.

That’s what this is all about.. changing lives, not just bodies!

#fitnessjourney #healthtransformation #guthealth #womenshealth #discipline by @ellenesparon

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a year ago

140kg to 89kg.

51kg down, but the biggest transformation has been the mindset, the discipline, and the person I’ve become along the way. This journey hasn’t been easy, but every sacrifice, every setback, and every bit of hard work has been worth it.

Same person, different chapter. Proof that consistency changes everything. 💪🏼✨

51kg down and still becoming the best version of me 🩷

And could not do it without the love and support from @ellenesparon and @bel_bodiesbybel 🥰 love you gals and the life you’ve helped me get back. 🩷🩷🩷🩷 by @ellenesparon

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6 hours ago

what are the odds of love 🥹✨ #domndani taken in Hotel Alba Adelaide by @ellenesparon

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8 days ago

BBB takes on Muay Thai 🥊 @_dunesss

Saturday night was about so much more than just stepping into the ring. It was the result of so much hard work, determination and courage to get to that moment.

After taking the win in her first match due to a medical forfeit, Dunie then had the opportunity to step into the ring with a more seasoned fighter and make an incredible first impression.

Dunie, I am so proud of you!! Watching you back yourself, step outside your comfort zone and take on something like this has been bloody incredible.

You truly can achieve anything you put your mind to, and I feel so lucky to be in your corner watching you prove that to yourself time and time again 🤍🥊 taken in Pretty Top Team by @ellenesparon

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13 days ago

Your physique isn’t built in a day. It’s built over YEARS.

Years of showing up. Years of training. Years of eating to support your goals. Years of doing the boring shit over and over again.

And within those years? There are going to be hard days, hard weeks and sometimes even hard months.

Times you train 5x a week and times you barely make it twice. Times your nutrition is on point and times life gets in the way. None of that erases the work you’ve already put in.

Because progress is never about being perfect every single day. It’s about what you do consistently over TIME.

One bad week won’t undo months of work, just like one “perfect” week won’t build your dream physique.

Stop judging your progress by the last 7 days. Zoom out. Keep showing up. Give it time.

Thats where real progress is built.

#progress #build #muscle #onlinecoach by @ellenesparon

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18 days ago

Protein Pancakes with Raspberry Whip 🥞
1 whole egg
80g egg whites
25g gluten-free oat flour
20g unflavoured collagen peptides
30–40ml unsweetened almond milk
½ tsp baking powder
½ tsp vanilla
Pinch of cinnamon

Raspberry Whip
60g COYO dairy-free coconut yoghurt
40g fresh raspberries
½ tsp vanilla
Organic maple syrup (optional)

Whisk all pancake ingredients together until smooth and let the batter sit for 2–3 minutes. Cook 3–4 small pancakes in a lightly greased non-stick pan over medium-low heat until golden on each side.

Lightly mash the raspberries and fold through the coconut yoghurt and vanilla. Stack your pancakes, spoon over the raspberry whip and finish with a little maple syrup if desired 🥞🩷

Approx. macros per serve: P:35g C:34g F:16g - 410 cals
Pancakes only: P:34g C:29g F:9g - 310 cals

#gutfriendly #recipie #highproteinrecipes #nobloat #pancakes by @ellenesparon

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24 days ago

If you’re not digesting and absorbing nutrients properly, you’re not getting the full benefit from what you’re eating & your performance in the gym will suffer.

📍 POOR NUTRIENT ABSORPTION Adequate stomach acid, pancreatic enzymes and a healthy intestinal lining all play a role in breaking down and absorbing nutrients.

Protein for example needs to be broken down into amino acids, which are then used to repair damaged tissue and build new muscle. If digestion and absorption are compromised, simply eating more protein won’t necessarily = more gains.

📍INSULIN SENSITIVITY
Good insulin sensitivity means your body can efficiently utilise the carbohydrates you’re eating.
After you eat carbs, they’re broken down into glucose & insulin shuttles that glucose out of the bloodstream into your muscles and cells where it can be used to fuel training, recovery & essentially growth.
Chronic inflammation, driven by poor gut health can reduce insulin sensitivity. This makes recomposing (building muscle and losing fat) much more difficult.

📍IRON + FERRITIN
Iron is MASSIVE for training performance because it’s required to make haemoglobin and transport oxygen around the body.
If iron stores are depleted, you will notice poorer exercise capacity & endurance, fatigue & slower recovery.

It’s pretty difficult to progressively overload and build muscle when you’re constantly exhausted and struggling to perform at your best.

📍B VITAMINS
B vitamins are essential for helping your body convert the food you eat into usable energy.

📍MAGNESIUM + ZINC
Magnesium plays huge role in muscle contraction, nervous-system regulation and recovery.

Zinc is required for protein synthesis, immune function and optimising hormone health.

📢Again, these are nutrients you need to actually ABSORB, not just consume!

If this speaks volumes to you and you feel as though your gut health is standing in the way of you and your progress in the gym, book a call with me using the link in my bio and we’ll chat. by @ellenesparon

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a month ago

find your pop of colour 🌸🌼 by @ellenesparon

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a month ago

Crispy Spring Chicken Rice Paper Dumplings

300g chicken mince
120g zucchini, finely grated & excess water squeezed out
95g carrot, finely grated
50g wombok, finely shredded
2 spring onion green tops, finely sliced
1 tbsp fresh grated ginger
Large handful fresh coriander, chopped
1 tbsp tamari
1 tsp sesame oil
Juice of ½ lime
10–12 rice paper sheets
Olive or avocado oil for cooking

Dipping Sauce
2 tbsp tamari
Juice of 1 lime
1 tsp sesame oil
Fresh grated ginger
Chopped coriander
Fresh chilli (optional)

Cook the chicken mince in a hot pan until browned. Add your zucchini, carrot, wombok, spring onion greens and ginger and cook briefly, keeping the vegetables slightly crisp.

Remove from the heat and stir through coriander, tamari, sesame oil and lime juice.

Dip each rice paper sheet briefly in water until softened. Add your filling to the centre, fold in the sides and roll into a parcel. Double wrap with a second rice paper sheet if you want them extra crispy.

Pan fry in a lightly oiled non-stick pan until golden and crispy on each side.

Mix together your dipping sauce ingredients and serve alongside your crispy dumplings 🌿🥟

#lowfodmap #guthealthrecipes #lowsugar #recipie #fodmap by @ellenesparon

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a month ago

Our symptoms rarely exist in isolation 🧬 Nutrition can influence everything from gut motility and blood glucose regulation to inflammation, hormone signalling and energy production. These foods aren’t a “fix” they’re evidence-informed tools that can support the body while we look at the bigger picture ❤️‍🩹

If you’re experiencing ongoing symptoms and want to investigate what could be happening beneath the surface, click the link in our bio to book your FREE consultation call and let’s chat about how we can support you!!

#hormones #guthealth #menstrual #bloating #cravings by @ellenesparon

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a month ago

weekend roll 🎞️ by @ellenesparon

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a month ago