Jess Ellis Coach S3LF

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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.

25/03/2026

GRWM to clean my kitchen…just kidding I’m avoiding a 35km run.

🥴

Not going to lie, my powers of persuasion are through the roof atm for this last push of the training block.

I have had to negotiate a lot with my chimp brain lately 🐵

This training block has genuinely been the hardest thing I’ve put myself through. More than anything I’ve done before. I don’t fully know if that’s the elevation, the distance, the fact that life’s been a lot lately — probably all three.

But what I do know is that at the start of this year, 35km felt like something way bigger than me.

And it’s always the same.

The goals you set feel so out of reach, until you’re in them.

It wasn’t one big leap that got me here. It was just… keep going. Week after week. Until one day you look back and you can’t quite believe how far you’ve come.

And it’s a battle. More so with your mind than your body.

But something I was thinking about a lot at the weekend was my brain will always give up before my body will, and there’s something in that.

Without getting all drill Sargent on you. There’s this idea from David Goggins/the navy seals that when you think you’re done, you’re actually only about 40% spent.

Your body holds the rest back on purpose, as a safety net.

Which means that wall you hit, isn’t the finish line.

There’s still so much more in there.

If you’ve got a goal that feels out of reach right now, it doesn’t have to be running you know, it could be anything. just know you don’t have to be ready for all of it today.

You just have to be ready for today’s version of it.

And that’s the type of one foot in front of the other focus that keeps you going, even when the mountain seems big 🏔️

24/03/2026

Squatting like you’re reversing a dump truck? Let me help you.

If when you back squat your…

❌ Pelvis dumps forward
❌ Ribs flare
❌ Lower back is ready to quit
❌ Squat depth is as much as a paddling pool (shallow)

Squatting on the barbell is what plenty of people want to aspire to, but it might not always be the right squat variation for you.

Focus on a squat variation that suits you, not just going with the crowd or a random program someone’s put online.

If your squat looks a bit like this how about a variation that…

✅ gets you in a better ‘stack’ (ribs over pelvis)
✅ gets your ribs back
✅ allows an opportunity for great knee flexion (hello, the whole point of them squats)

Some of my faves are the goblet squat, a cable Zercher or just a barbell front squat (once you’ve nailed the position)

Give them a whirl and let me know how you get on.

Found this useful? Hit save, and give me a follow .coach and I’ll keep the training tips coming.

23/03/2026

This won’t agree with the algorithm, but I don’t really care…

When I worked in marketing almost a decade ago, we talked about niches constantly.

Find your niche. Speak to your niche. Own your niche. Dial that mother-trucker down.

So when I moved into coaching, I expected the fitness industry to be different.

It wasn’t.

It was probably more so.

But here’s my problem with that.

In the last 12 months I’ve helped women come back from hip surgery, navigate life on GLP-1, train for their first half-marathon, return to exercise after having a baby, and build confidence in the gym for the very first time.

So I guess, you tell me - which one of those is my niche?

My ‘niche’, if you’re going to call it that, is helping women feel seen, understood, and helping them navigate their next level of health and fitness, whatever that looks like for them.

For each and every one of them, it looks slightly different.

It’s less niche-worthy. But it is very real.

And isn’t that the point?

Pursuing your real version of fitness, for your very real life.

17/03/2026

Nothing can prepare you for when the penny drops with your fitness 🪙

It can look like realising something you see or do everyday, actually matters more than you think.

My client told me about her experience working in hospital day-to-day, and never joining the dots on the Clinical Frailty Scale and what it meant to her health (why did this take me so long to remember the name of this thing 🙃🤣!)

She said day after day she’d look at patients scores but never really thought about if how one day she ended up in a bed, what would her score be?

How would she be treated based on her current health?

How was she prioritising her fitness?

And when the penny dropped that she probably used to be a 5 or 6, someone who doesn’t look after their health…

It also hit her that she’s probably now nearer a 2, someone who DOES.

She’s fit…and she didn’t even realise it.

And I think that’s what I love about helping women improve their health and fitness.

The wins they celebrate aren’t often in the big moments.

They’re often in those quieter penny drop moments, where every belief they’ve ever had changes in a moment.

And what a bloody moment it can feel ✨

16/03/2026

11/52

Lots of training, coaching, and flying visits to the 0161 (which will always have a piece of my ❤️)

The work is in the journey ⛰️

13/03/2026

Lessons from “inside the manosphere” on Netflix.

Like most of the UK I was unsettled by the new Louis Theroux documentary.

It left me thinking, the algorithm isn’t trying to radicalise us (a lot of the time) it’s just trying to keep you scrolling.

The problem is that rage, resentment, and “you’re not enough” happen to be really, really engaging.

So that’s what it feeds you. More and more. Until it’s just...I guess the water you swim in.

You don’t even realise it’s happening, a bit like the boiling frog analogy.

You know…if you place a frog in boiling water it’ll jump out, but if placed in lukewarm water and slowly heat, it’ll fail to see the danger and be cooked.

Cheery, I know.

But that’s the danger I think we’re in.

We talk a lot about echo chambers like they’re something that happens to other people. But every single one of us is inside one. Me too.

The question isn’t whether your feed is curated, for me, it’s who it’s being curated for.

Who does my algorithm think I am? Because in turn it’ll serve me more of the same.

The validation economy, we saw in full swing in the documentary, profits from your attention.

And it doesn’t profit when you like who you are, when you’re feeling content with the skin you’re in or capable.

It thrives off you feeling sh*tty.

Ever seen a coach talk about “bingo wings” “mum tums” and “dad bods” - yup.

We saw the extreme end of what young men are being shown, but it also applies to what all of us are absorbing daily.

The only move we have is to be more intentional with what we tolerate, what we engage with and whether you continue to choose to break the cycle of “never good enough.”

It all starts with you and what you consume through your digital diet.

12/03/2026

If your training leaves you dreading the next session - it might not discipline you’re after, but instead a sign something’s off.

I had a client message me recently saying the biggest thing she got from working together wasn’t the strength gains (though she got those too which is a big win) - it was finally feeling challenged without being absolutely battered every time at the gym.

That is the sweet spot is where the real progress lives.

Not crawling out of the gym feeling broken.

BUT not coasting either.

Consistently showing up for something that actually feels good - and watching what happens when you do that for months, not just weeks.

Ambitiously striving towards goals that matter to you, and being surprised and what else crops up along the way.

If you’re constantly grinding and wondering why you’re not enjoying it anymore - your program might be working against you, not for you.

09/03/2026

Social media has got the younger generation lifting, and I for one, think it’s hugely positive.

But it’s left a generation of women feeling like they’ve missed the boat.

Like the gap between those that know what they’re doing and those that don’t, feels greater than ever.

But the boats still there.

You haven’t missed it.

But here’s a stat I think we need to hear more often…

After the age of 30 we lose up to 8% of muscle mass per decade.

And that accelerates after the age of 60.

Most women in their 50s, 60s and 70s are finding this out for the first time.

When my 70 year old client did, she panicked.

Then she started training.

And she has been for 18months now.

She’s much stronger than she was when she started.

She’s still built muscle.

“Too late” isn’t a moment in time.

It’s more so what happens when you keep putting it off.

Everyday you delay is a day your body doesn’t get what it needs.

The confidence gap is bigger the longer you leave it, not because of your ability, but because of the story you keep telling yourself.

The best way to combat a lack of confidence is to do the thing.

Not next month or when you’re ready.

Start before you’re ready.

And if you need a hand, DM me “ready” - this is what I’m here for to help you with.

08/03/2026

10/52

On the panel for IWD with at in their bathroom of dreams 🥹 oh what a night!

Breakfast dates and run club 🏃🏽‍♀️ some niggles this week but we keep moving and listening to the body.

Onto a 90s R&B live orchestra and sleepover with the gals.

Heart full and cup topped up ☕️

07/03/2026

Turns out ‘too complicated to study’ was just code for ‘couldn’t be bothered.’ 🙃

Women have been underserved, dismissed, and designed out of the system for decades.

Knowing that is step one.

Advocating for yourself is step two.

Lifting heavy (and stopping making yourself smaller and underfed) is step three.

Happy International Women’s Day weekend ❤️

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http://www.s3lf.co.uk/

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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

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.