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.
08/02/2026
6/52
Big focus on nutrition this week, and news just in: I need more carbs for the ultra - praise be 🥯
Training volume ticking over, no need to be a hero in the gym as we approach peak building with running.
A lovely hike with a long term client putting the world to rights 🥾
Can’t help but feel things might feel less like the world’s on fire with some more women in charge 🤷🏻♀️
New books, visiting family, finding new coffee spots. Perfect, perfect, perfect.
07/02/2026
If I could rewind 10 years, I’d tell myself this…
Stay curious. Fail fast. Keep learning.
Funny because I used to see those early days in coaching as a weakness, and now in hindsight, I see that it was actually some of the best years of growth.
I was constantly challenged to figure stuff out…and fast.
There’s a lot of identity attached to being a coach and with it this air of perfectionism. But aren’t we all messy humans?
I stopped trying to be “perfect” and instead aimed to be real, and as a result I resonated with more people. It made me realise people need this more.
They don’t need role models to say “I wish I had your glutes” but more people to show them “ah yeah I’ve felt that way before” and open up a deeper conversation about what they want, what they need.
So be happy with where you’re going, but be content with who you are too.
As the coach, as the person starting out anything new.❣️
05/02/2026
Let’s talk about GLP-1s (e.g. Ozempic, Wegovy, Mounjaro) and why they’re not the answer…but maybe the beginning.
First up, the medication works, obviously.
It suppresses appetite and helps with weight loss.
But here’s what I’m seeing:
💥 people treating it like a quick fix.
💥 skipping meals because they’re ‘not hungry anyway.’
💥 restricting calories aggressively because ‘less food = faster results.’
💥 completely ignoring proper fueling and recovery.
Then what? Well the weight comes off and they stop the medication. And within months, they’re back where they started - or worse.
Where do you go from here?
This post isn’t about whether GLP-1s are ‘good’ or ‘bad.’
It’s about recognising that appetite suppression alone doesn’t teach you how to eat, how to fuel training, how to build sustainable habits, or how to maintain results when you’re no longer on the medication.
My client said it best: ‘I could have just done a calorie-restricting meal plan while on it and lost weight fast. But as soon as I’d stopped it I’d just go back to square one.’
If you’re on a GLP-1 (or considering one), the real question isn’t ‘will I lose weight?’ - it’s ‘what happens after?’ and how you support yourself in the middle.
04/02/2026
If your lateral raises still feel impossible at the top...it’s not because you’re weak (although lateral raises do humble the best of us)
It’s maybe because you don’t understand the leverage (aka moment arm) of it just yet.
That same 5kg dumbbell gets harder from bottom to top. Not because the weight changed, but because the leverage did.
And this isn’t just lateral raises. You’ll also probably notice it happening in:
💥Bicep curls (hardest at 90°)
💥Chest flyes (hardest when arms are wide) 💥Squats (hardest in the hole if you’ve got long femurs aka daddy long legs)
But you’re not necessarily weak at these positions - it’s just physics is just working against you.
So many either swing and cheat through the hard part, or stop short and never actually build strength where it’s needed the most.
Understanding leverage isn’t about doing more exercises. It’s about training smarter with the ones you’re already doing.
In the lat raise example think…
💥 Kneel or brace against a bench - eliminate the swing from the hips
💥 Use cables - they change the resistance curve so it’s more consistent
💥 Control the weight at the HARDEST point, even if it feels light at the bottom and find the right tempo and weight you can truly grow from
Save this for your next session to and drop me a follow for more targeted training tips just like this one🎯
03/02/2026
Two things we don’t talk about enough in fitness: your environment and your identity.
I’ve been coaching for almost a decade and these topics come up time and time again.
For my client, Dry January highlighted some things. Some things she wanted to change, some truths about how her identity was shifting…but maybe for others around her, it wasn’t.
This isn’t a new story. It happens a lot, but I don’t think we talk about it enough.
The discomfort of change.
Stepping into a new identity is like stepping into a room where you don’t recognise anyone, better yet, you don’t recognise yourself just yet.
And it feels, well, uncomfortable to say the least.
Saying no to a full weekend of drinking when that’s what everyone else is doing.
Saying yes to that early alarm when you’ve NEVER (and I mean never) been a morning gym person before.
It’s all normal. But it doesn’t make it less hard.
But change and growth never promised to be smooth sailing. It’s an evolution.
And when it comes to your health and fitness, I think it’s one we all have to step into. To wear the new version of ourselves that feels a bit alien at first…until it doesn’t.
Here’s one of the great things about picking this as your hard…it reveals more about you than you knew was there.
So maybe start asking yourself, what environment am I in?
What identity am I stepping into?
And am I giving myself the time and space to let that shift happen?
02/02/2026
So you’re new here… 👀
“Give us a fun fact about yourself” brings even the most confident of speakers to their knees.
But since I’ve had a lot of new followers this weekend I thought I’d do a brief introduction.
I’m Jess, and I’ve spent nearly a decade helping women build strength, confidence, and a better relationship with training, nutrition and performance.
I’ve been through all the phases.
And they’ve taught me a lot about what fitness isn’t, but also what it can truly be.
I know that true strength isn’t about how hard you can push yourself into the ground, but how well you consistently, passionately pursue what matters to you.
How fitness can enhance your life, not take it away.
Every messy, uncomfortable phase taught me something. And now, I’m fortunate to help women skip past the parts that keep us stuck, broken and move forward on the journey to fitness feeling good.
And so it’s a pleasure to meet you. Happy you’re here x
01/02/2026
5/52
Client consults over good food and coffee ☕️
Visits from my friends and babies.
The road to the ultra continues 🏃🏽♀️
Sleep, foam rolling and appetite, all through the roof. PB’ing in all the right areas.
31/01/2026
We moved to Sheffield one month ago, and here are some things it’s made me realise…🍃
A new leaf, a new chapter, maybe even a whole book, who knows.
Stepping into 2026 feels like a big leap, but an exciting one at that, and it’s got me musing on lessons that ripple through not only moving to a new place, but life too.
Change, fear, growth, environment…they’re all lessons I talk about in fitness too, so none of this seems new new.
It does however, feel different.
Like wearing a new pair of shoes for the first time and having to bed them in.
Or finding out if that new skincare product you bought, you’re going to like as much as you thought.
Moving house, is one of the most stressful situations we go through I think.
I see it a lot in clients training weeks, how it’s like their world gets flipped upside down.
But when the dust settles (after a month, or maybe more) there’s a new found clarity.
And I think this week, I’ve finally started to find a bit of that for myself 🧡
29/01/2026
Remember when I launched Build Yourself last year?
Well, it’s been a journey watching so many of you transform your approach to fitness.
I’ve had messages from those who enrolled last time round telling me they…
💥 stripped back their training to basics and can finally feel the difference by paying attention to what moves the needle
💥 enjoyed testing out new methods and ways of training they haven’t even heard of before
💥 loved seeing the progress by finally being consistent with a program that made sense to them but also they’d made themselves!
I’m only launching it once this year, so if you’ve been waiting for a sign, this is it. Now or never.
I’ve been working hard to turn years of ideas into something that actually breaks down walls in your fitness journey, and seeing it work for real people has been nothing but magic.
So if you’re wanting no more confusion, no more burnout, and no more chasing extremes, just REAL, personalised fitness that fits into your life.
I created Build Yourself because I kept seeing the same thing: amazing people feeling like they’re always falling behind or doing too much (or sometimes, way too little).
So if you’re tired of the cycle and you’re ready for something different.
This course is about taking control in a sustainable way that actually feels good.
And importantly…you don’t need to be a fitness expert to start.
Last year I had people who were…
💥 brand new to training who wanted clarity
💥 training years but felt like they’d lost direction
💥 loved fitness but were lacking that next step in their knowledge
What’s inside:
📖 Self-paced modules for creating a personalised programme that works with YOUR life
⚡️ Health & fitness foundations that give you the confidence to lift like a pro
✅ A step-by-step system for building consistency and seeing real results
🪙 An affordable one time way to level up your knowledge on your own terms
Making fitness simple, manageable, and something you can actually stick to.
Hit the link in my bio and stop guessing, start progressing. See you on the other side 📈
28/01/2026
I remember a couple of years ago I actually sent myself a ‘no-more events ban’—for 1 year.
“Go to jail card” for me.
I’d got into a routine of just signing up for things for the sake of it, to the point that I wondered if the reason I was doing them had lost a bit of meaning.
So I took a break to reset. Instead of asking…
“What do I want to do next?”
It turned into “what’s going to stretch me right now?”
In a way which challenges me to grow, not in a way that’s meant to burn me out, which is how I was feeling a bit previously.
For me a challenge can be big and loud, or small and quiet. But both, still meaningful.
It can look and feel different for the person at the helm.
Stepping outside your comfort zone to join a sports team, can be just as bold as going for a solo hike for the first time.
Putting yourself out there to join a gym, can be just as much of a challenge as signing up for your first race.
That’s what I love about this idea of challenge. It looks and feels different for all of us.
And only we truly know what’s stretching us, and what’s keeping us playing safe.
And don’t get it wrong, we might all need those quieter seasons. Hell, I did.
But I also think it’s good to be bold once in a while. To challenge that inner voice and ask “is it time for my venture into my stretch zone?”
I talk about it a lot how fitness for me, is being able to say “YES” to more things in life, so it’d be a shame if I didn’t put it to the test every now and again, wouldn’t it 😉
27/01/2026
You’re stopping 3-5 reps early.
Or many of us are stopping way earlier than we think we need.
And I tell you this with nothing but love ❤️ buttt you’re selling yourself short.
Your bodies job is to keep you comfortable. So when something starts to feel spicyyyy in the gym, our default is “that’s enough” but what if on the other side of that discomfort is the growth you’re seeking.
Using RPE (rate of perceived exertion) is a good way to sense out if you’re in your sweet spot. And if you’ve never been truly tested, or maybe you’ve just got comfy, it’s a good reference point to keep coming back to.
Next time you’re in the gym, why not pick an exercise you feel safe with (like a machine) and on your last set, send it, like really send it.
What does failure feel like? Are you currently operating close to failure or finding your sweet spot of challenge?
Not all movements are about weight alone, sometimes tempo, movement skill or even the structure of the session means you’ll find your RPE higher, and that’s cool too.
The point being, we all need the reminder every now and again to challenge ourselves.
And if you want to learn more about how to find your sweet spot of challenge, the build yourself course is open on Thursday 29th January. To find out more hit the link in bio 🔗
26/01/2026
Feeling more out of place in the gym than me in a Zumba class? (That’s me out of place clapping out of time btw)
Or at least like everyone else has it all figured out while you’re stuck wondering what to do next?
I hate to tell you sis, confidence isn’t the issue (but it’s the scapegoat) 🐐
It’s also not something you’re born with or magically gain.
Confidence comes when you’ve got a plan, you know why it makes sense and you actually see progress from doing the do.
Random workouts won’t cut it anymore.
Winging it leaves you feeling lost.
And copying someone else’s routine? We’re a non-plagiarism gang after something specific for us 💅🏼
It’s time to stop guessing and start BUILDING.
BUILD YOURSELF is a new (iconic) programme I’m launching to problem solve the life out of these challenges you’re having.
And I’m launching it at the end of January (the 29th to be exact)
Want in? DM me BUILD or hit the link in bio to get on the waitlist and get your early bird offer 💸
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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
Founder & Trainer at S3LF
S3LF’s 3 CORE VALUES
SELF-AWARENESS
Helping others become more aware of their habits and behaviours. Whether this is how they interact with others or how they treat themselves, the idea is to help you unlock true potential through thinking differently. My aim is to help as many people as possible realise that theirs, and every other body, should be celebrated for its uniqueness.
SELF-CARE
Promoting the principles of self-love and self-esteem by emphasising the importance of diet and exercise in everyday life. My goal is to help others understand the importance of self-care and the positive effects on our mind and body.
SELF-CONFIDENCE
Ultimately my goal is to help people to feel more confident in their own skin. Embracing healthier attitudes to food and exercise and helping breed positivity in a world which currently leaves us feeling like we’re not good enough.
