Jess Ellis Coach S3LF

  • Home
  • Jess Ellis Coach S3LF

Jess Ellis Coach S3LF The S3LF Method helps ambitious women stop chasing perfection and build real, lasting mental and physical strength and fitness.

I help women who’ve tried it all finally find a way of training that feels right, lasts long, and actually fits their life via the S3LF Method.

90 days is all about what you can build.It’s about the shift into that momentum and those foundations.From panic → curio...
19/11/2025

90 days is all about what you can build.

It’s about the shift into that momentum and those foundations.

From panic → curiosity.

From struggle → flow.

From avoidance → choosing it.

That’s what those first 90 days do when you build them right. And it’s what the 90 Day Build is all about.

You don’t just change your body.

You change your relationship with it.

You don’t just get stronger.

You start thinking like someone who prioritises strength.

You don’t just hit goals.

You start trusting yourself to keep going beyond them.

This is what I mean when I say “build, don’t fix.”

Because fixing is temporary. It also makes it sound like you’re broken.

You’re not broken, you just need the support and systems to grow.

Building is the foundation for everything that comes after.

The women in these stories aren’t different from you. They’ve walked similar paths. They just decided to stop figuring it out alone.

I’m opening 3 spots for my 90-Day Build.

If you’re ready to make that shift - from wherever you are right now - DM me “BUILD.”

18/11/2025

My best kept coaching secret?

“That’s a secret I’ll never tell” - Gossip Girl fans? No, ok I’ll carry on…

Ok but I will tell you really.

I LOVE a constraint.

Why?

Because they’re one of the best tools in a coaches toolbox to help you move better.

And I’m going to share 3 magic ones with you right now.

Depth constraints 📐

Take squatting, for example. When you’re first learning, coming back from injury or just refining your work, it can feel wobbly and even uncertain.

Knowing where “deep enough” is can be a total guessing game.

And that’s where a ball or low bench comes in. It’s a depth constraint, a target that says “sit your t***y right here.” Be mindful of finding your level of challenge. Too high, might be too easy. Make sure you’re really working for that depth.

Tempo constraints 🕰️

Slowing down the movement, e.g. 3010 would be 3 seconds down, 0s pause, 1 second up, 0s pause, isn’t just about looking smooth (though it does doesn’t it).

It’s about controlling both the lowering and lifting phases, which means more time under tension, better muscle growth, and cleaner movement quality. You’re not just moving weight, you’re intentionally asking something of your body. And when you do, boy oh boy does she answer intentionally right back.

Pause constraints ✋🏼

It sounds simple, and it is. Add a pause at the bottom. No bounce, no using momentum, just you and the weight figuring it out. It forces better drive “out of the hole”and teaches your body to generate force from a dead stop position, which is exactly what real strength looks like.

And it’s worth mentioning. Constraints aren’t limits, they’re often teaching tools that allow you to just do the do.

Use them to build the pattern.
Maybe take them away if that’s what progress looks like for you and watch what happens.

If you found this video useful, don’t forget to hit save.

I’ve been sitting on this for a while...Not a challenge. Not something to kill time until the new year. Something differ...
17/11/2025

I’ve been sitting on this for a while...

Not a challenge. Not something to kill time until the new year. Something different.

I’ll be real with you - I used to think 90 days wasn’t enough.

Maybe it’s because I know true change takes time, but I also took for granted how transformational those first 90 days can be.

This is a way of coaching that doesn’t just get you results - it builds something that sticks.

So much so that most I’ve worked with through this are still training with me months later.

Because once you experience what it’s like to have support that actually fits your life, your body, your reality - you realise how much easier it is when your health and fitness finally flows.

Maybe you said 2025 was going to be your year of health? Maybe you thought you could do it on your own and haven’t got round to it because...well, life’s been lifin’.

I get it, and I hear that more times than we’ll hear Mariah by Christmas Eve.

And because I’m a problem solver, here’s what I want to tell you...

I’m opening 3 spots for my 90-Day Build coaching.

This is about building foundations.

Real ones.

The kind that don’t break down when life gets busy or motivation dips.

Here’s what makes this different:

It’s not about fixing you (you’re not broken).

It’s not about following some rigid plan
(your life isn’t rigid).

It’s about building strength, fitness, habits, and confidence that grow with you - not against you.

90 days is long enough to build something real.

Short enough that you can see where you’re going.

And the perfect roadmap so that in a few months, you’re not starting new - you’re already there.

This is for you if you’re ready to:

✅ Build real strength that makes you feel powerful in your body - now and for decades to come

✅ Develop habits that fit your actual life, not some influencer’s highlight reel

✅ Train in a way that finally clicks - where movement, breath, and strength make sense

✅ Step into being the woman who prioritises herself without the guilt

✅ See progress that reflects who YOU are, not who someone tells you to be

Cont in the comments…

46/52 Autumnal walks 🍂 The greatest sandwich everrr Soggy runs and freezing cold last football games ⚽️ Can’t resist Br...
16/11/2025

46/52

Autumnal walks 🍂

The greatest sandwich everrr

Soggy runs and freezing cold last football games ⚽️

Can’t resist Brené in a pod…

“Fitting in is the greatest threat to belonging…you have to belong to yourself first” — Brené Brown ❤️‍🔥

14/11/2025

Things I’m still ✨learning ✨in my mid-thirties…

Ok now I’ve shared (over-shared my inability to do eye liner still), what’s yours?

12/11/2025

I’ll cut straight to the chase around losing weight, maintaining, and building muscle…

1. Bulking, cutting or a maintenance phase, do ultimately work as goals to pursue. But imagine if that’s all you do for decades in your fitness - sounds a bit tedious if you ask me.

We’ve learnt a hell of a lot about strength training over the years thanks to bodybuilding, but it’s 3 goals feel reductionist and albeit far too rigid for the person who wants to live their life, and find their fitness give them more purpose than just changing their shape and size.

2. Instead try asking, what would you like to achieve in a skill, sport or team?

What’s something you’ve always wanted to do but haven’t yet? Climb a mountain? Run a race? Swim on holiday with the family?

The world’s your oyster 🦪 and training is the vehicle to help get you there. It’s not there to box you in.

3. When you train for experiences, not just aesthetics, everything changes big time.

You stop obsessing over the mirror and start celebrating what your body can DO. You show up differently. You’re more consistent because you’re actually excited about it.

Your fitness becomes a gateway to adventure, connection, and pushing boundaries you didn’t know existed.

And I’ve seen it time and time again; the kind of relationship with movement that actually lasts.

I remember thinking I was being consistent, but I was only fooling myself. Random training, hoping for specific results....
11/11/2025

I remember thinking I was being consistent, but I was only fooling myself.

Random training, hoping for specific results.

That’s not how it works.

And then, for years, I thought shrinking myself was the only way to be happy.

I didn’t realise I was depriving myself of actually growing and thriving.

My ego held me back longer than I’d like to admit.

If I’d been more open to help, with less false confidence, I’d have progressed so much faster.

Being the student taught me that learning never stops, and without that mindset, there’s no real growth.

Reflection became everything.

It’s how you see your patterns, catch what might trip you up, and stay aware of where you’re heading…after all, it all starts with self.

The toughest truth I’m still working on…rest is part of the work.

Not separate from it.

Without it, burnout is inevitable.

But without any of these hard truths, there would be no growth. No change. No progress.

So I guess even though they’re hard, they’re worth every bit of it 🌱

Here’s how my clients rewrite their own story... 📖 And ultimately how they see, understand and treat themselves.And it c...
10/11/2025

Here’s how my clients rewrite their own story... 📖

And ultimately how they see, understand and treat themselves.

And it could be the same for you too.

🧡 From realising discipline is nothing without compassion.

🥘 To removing “good vs bad” foods in replacement of food freedom.

🌱 Or even leaning into being vulnerable and sharing things that feel uncomfortable to grow.

If you’re ready for your own plot twist, I’m opening up 3 spots for my 90 Day Build so that you don’t have to wait for the new year to get started on your fitness story.

While others are setting new year’s resolutions, you’ll have already...

💥 Built habits that actually stick.
💥 Built confidence in the gym.
💥 Built momentum that carries you through the busy winter period and beyond.

That’s the difference between starting now vs. waiting for a date on the calendar to give you permission.

By January, you’re already in full flow, with foundations and stepping stones to keep you moving forwards in your goals.

You’ll have a coach who backs you (iya 🙋🏻‍♀️) a program that fits your life, and proof that you can do this — because believe me, we’ll stack up the evidence that you can 🔥

DM me “INTERESTED” and I’ll send you all the details before this goes live next week.

45/52A week of head down. Doing the work. Feeling the feels.5/5 session training week. Running is back up and enjoying g...
09/11/2025

45/52

A week of head down. Doing the work. Feeling the feels.

5/5 session training week.

Running is back up and enjoying getting more time on feet.

Challenging some thoughts 🧠 and feelings in what’s been a big year of change but grateful for the opportunity to learn and grow from it all.

Lessons on lessons.

And if in doubt there’s always a reminder about trusting your gut, acknowledging shifts in frequency or energy.

What’s pushing you on and what’s moving you away?

I’ve always been a big believer that where intention goes, energy flows.

Pay attention to it ⚡️

I’ve been really missing something lately and I couldn’t put my finger on it.That was until I remembered this feeling wa...
06/11/2025

I’ve been really missing something lately and I couldn’t put my finger on it.

That was until I remembered this feeling wasn’t new.

I’d felt it just a few years back. Not emptiness, that doesn’t feel the right word, but maybe disconnected in a way.

And I remember asking the question, “what have I stopped doing that younger Jess would be gutted about?”

And the answer was “play” specifically, football.

I lived and breathed football from about 4-16 years old, and then continued on and off playing into my late teens.

And I hadn’t touched a ball for about 12 years when I started playing again recently.

And although I might have left it a bit late starting again in my 30s, I had so much fun with it.

Yeah playing in freezing cold winter, getting injured or started on by some scary Sunday league Sally isn’t the best part 😂 but the overall review is - I miss it since I stopped playing this season.

And I’ve been reflecting some more on why that is these last few weeks, and it hit me today.

It’s the thing that allowed me that same thing I knew I wanted as a kid and as adults I think we often forget about —“play.”

Play meaning you’ve got no where else to be, but here, in the very moment.

So I’m setting myself a new focus, to find that new thing, or old thing, that sparks that joy again.

And I’d love it if you joined me.

I’d love to hear what helps you come back to yourself too? ❤️

Lessons from a client who fell back in love with training.And it’s worthy of romcom status the way it’s got me in the fe...
05/11/2025

Lessons from a client who fell back in love with training.

And it’s worthy of romcom status the way it’s got me in the feels ❤️‍🔥

My client has been with me since summer.

Before that, she was training like a bodybuilder - not because she wanted to be one, just because her previous coach came from that background.
Macros. Weekly pics. Bro splits. The full bodybuilding package.

And look, nothing’s inherently wrong with that approach (if you want to be a bodybuilder) but it wasn’t working for HER.

It was one-dimensional.

All about strength and muscle.

Nothing about moving freely, feeling fit, or building a body that’s coordinated and capable for the long haul.

This week she sent me:

“You showed me I don’t need heavy weights or big machines. Just dumbbells or bodyweight is challenging enough. So many ways to connect with tempo and good form. And I love it.”

Then she also noted: “You’ve made me fall in love with the gym again.”

But here’s what I told her (and what I need you to hear):

This is ALL on her.

Her curiosity.
Her willingness to try something different.
To slow down and not equate “hard” with “effective.”
Some people get stuck in their ways. She didn’t get stuck in thinking that was fitness for her done and dusted.
And that made all the difference.

If training feels like a chore right now - like you’re just ticking boxes - it doesn’t have to be that way.

Training smarter doesn’t mean easier. It means training in a way that actually serves you.

It’s finding something that excites you, something that enables you to make progress, feel challenged and see and feel the difference.

I’m opening a handful of 1:1 coaching spots to end 2025.

If you’re ready to train in a way that’s designed around you (not someone else’s template), send me a DM with “2025” and let’s get to it to end the year with a bang 💥

Address


Website

Alerts

Be the first to know and let us send you an email when Jess Ellis Coach S3LF posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

  • Want your practice to be the top-listed Clinic?

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

ABOUT S3LF

Jess Neary is a Personal Trainer with a difference. Equipped with a passion for all things fitness and a strong desire to help others achieve their goals. Jess' personal touch and emphasis on building strong relationships provides one thing for her clients. Big results.

She understands that fitness is more than just a way to keep physically fit but also a way to relax the mind. Through her methods, including cardiovascular and resistance training, you'll be pushed to your limits and trained with the right knowledge to help achieve your goals.

"I believe that exercise should be a celebration of what your body is capable of and I know from my own experiences the sense of achievement in reaching something you've worked so hard for. I thrive in helping others realise their potential and with the right guidance and support, it's my job to help find out your motivations and work together to hit your goals."

Jess Neary