Moving Intentionally

Jess Ellis, S3LF
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Fitness isn’t about skimming over feelings and facts, it’s about leaning in and listening intently to what your body is telling you. Moving Intentionally is the podcast for ambitious women who are done with extremes, exploring fitness, mindset and lifestyle for the woman who wants to perform at her best without losing herself in the process. I'm Jess Ellis, strength and fitness coach, TEDx speaker, and professional yapper. And I’m here to help you figure it out, together.

Episodes

  1. 6d ago

    Training Hard and Still Getting Injured or Ill? Here's Why

    Doing everything “right” and still constantly run down, picking up niggles or catching every bug going? It’s probably not your motivation, your genetics or bad luck. It’s the whole mix. In this episode, I break down your three energy systems, Flow, Form and Force, in plain English and what each one does, why you need all three, and why most women I work with are spending way too much time in the one that costs the most. We cover: Your stress bucket, and why your body can’t tell a hard session from a hard week at workFlow, Form and Force, and what each one is actually forWhy “every session is a sweatfest” is keeping you stuckOne question to ask about your training this week Free guide: If this episode sounds like you, grab my free guide for women who train hard but keep getting ill or injured. It walks you through auditing your week and rebalancing your training so it works with your life, not against it. https://s3lf.kit.com/fd0cf7c50c Last chance for the Earlybird in my November Cohort end Thursday 22nd October 2026.

  2. Oct 13

    Why Random Fitness Programs Never Stick

    Exercises are everywhere now. They're free, instant, millions of them on a quick search. But a bit like recipe, having a million recipes in front of you doesn’t mean you’ll enjoy them, go back to them, or that they fit your goals or your life. And a lot of training programs are exactly that. A list of exercises with nothing underneath. So today I’m showing you the opposite of that, and how I actually make a programme fit you. I’ve been chewing on this for weeks, and it came down to five things. Let me share them with you... In this episode I walk through all five, what each one actually means for your life, and why the random plan you downloaded was never going to get you there. Because a plan can’t be held to a standard if it doesn’t know you.Eerything I build serves one of those five. If it doesn’t, it’s filler. My November cohort opens in the next week for the women who are ready to stop settling for a list of exercises. It's for the woman who's ready to challenge herself and step into real change with her fitness. And if this one hit home, share it with a woman who it'd help.

  3. Oct 6

    Why You Haven't Started Your Goals & How to Get Out of Your Own Way

    If you're enjoying the pod, please go ahead and hit that follow or subscribe button! I'd be mega grateful... So this week's epispde, you already know what to do. So why aren't you doing it? This episode isn't about more information, because that's not really the problem. It's about the stories we tell ourselves that keep us stuck, and the ones that sound so reasonable we trick ourselves into never thinking to question them. I'm going through the big ones. Like... "I should be able to figure this out myself." "I'll start when things calm down." "I've failed before, so why would this time be different?" "I need to get fit before I start." And the one everyone's about to lean on... "I'll just wait until January." Every reason you're not starting is a story, not a fact. Today's goal is we get you out of your own way. I'm opening my November cohort for the women who are ready to stop waiting. If that's you, DM me "CHANGE" and I'll send you the details before anyone else.

  4. Sep 29

    How To Train When You've Got No Time

    I hear "I don't have time to train" a lot.But before that - don't forget to hit the follow button - it take you just one second... thanks so much!And today I'm calling it out because most of the time it isn't a time problem. It's an expectation problem.If you're trying to squeeze the perfect 90 minute session into a week that was never going to allow it, then feeling like you've failed when it doesn't happen, this episode is for you. You wouldn't attempt a Sunday roast on a 15 minute lunch break. So why do we do it with training?In this one I walk you through how I get busy women training anyway. Sorting your expectations so you're planning for the week you're actually in. The time crunch session structures I love giving clients. Why once a week is not nothing, it's often exactly enough.How to prepare so it's easy to say yes when you're tired. And the one that matters most, why done always beats perfect.

  5. Sep 23

    36 Trips Around The Sun: 12 Lessons I'd Tell My Younger Self

    It's my birthday week and I've just turned 36, so instead of letting it slip by in a blur of work and life admin, I'm stopping to take stock. In this episode I'm sharing 12 lessons from 36 trips around the sun, split into three parts: you, your people and your path. We're talking getting clear on what you actually want, why nobody's coming to invest in you but you, training because you respect your body rather than to punish it, meeting the people you love where they're at, drawing boundaries without the guilt, and why there's never a perfect time to go after the thing you really want. Some of these I learned the hard way and a couple I'm still learning. As you listen, have a think about your own list. What have your years taught you? Come and tell me over on socials or in the comments @jessellis.coach

  6. Sep 15

    Why Am I So Tired All The Time?

    If you're liking the pod, give it a review and hit subscribe. It genuinely helps more than you'd think, and it means you won't miss what's coming. So...why are you so tired all the time? If you're running on coffee, pushing through workouts you're too exhausted for, and quietly wondering what's wrong with you, this episode is made for you. Tiredness isn't a flex of how busy we are, or something we should continually ignore. It's information, and most of us have never been taught what it might actually mean when it comes to our health. In this one I get into the real reasons you're exhausted. The under fuelling so many women are doing without realising. Why the answer is almost never to train harder. The sleep foundations that fall apart without us often noticing, especially through perimenopause. And the wired but tired state that so many high performing women are stuck in. I'll also tell you the point where this stops being my job and becomes a conversation with your GP, because sometimes tiredness is physiological and no amount of early nights will fix it. You can't out-discipline an empty tank. Energy is built, not summoned, and by the end of this episode you'll know exactly where to start.

  7. Sep 8

    What Peri & Menopause Does to Your Body & What Actually Works

    In this episode, I'm breaking down what happens to your body through perimenopause and menopause, and more importantly, what you can do about it. I talk about how in Chinese medicine, they talk about menopause as "the second spring." I get into the muscle you start losing faster than you think, the bone density that declines, the changes to your body, the mood dips, and the hot flushes that impact your sleep and leave you foggy the next day. I cover it all on this week's ep. If you're enjoying the podcast hit the subscribe button - it really helps spread the word! Jess x

  8. Sep 1

    What's It All For? Finding Meaning In Fitness

    Enjoying the podcast? Don’t forget to like, share and subscribe. How do you find meaning in your fitness? And what does it even matter?  This week’s episode was what started at a thought, turned into a journalling session, turned into what I think might be the most in depth episode yet.Finding meaning in your fitness might sound woo-woo, but it’s far from it. Without meaning, what’s it all for? Why show up when you could just check out? Find your meaning, find your value in this thing, and it becomes so much more than physical expression, but more so the essence of who you are. Share your thoughts with me over on Instagram @jessellis.coach

  9. Aug 25

    4 Things Women Get Wrong in Their Fitness And What Actually Works

    In this episode, I'm sharing the four things I see women get wrong and what's in your power to do something about it. I get into the underfuelling that so many of us are doing without even realising. The fear, or lack of intention, when it comes to lifting heavy. Why the scale as a measure of success can lead you down the wrong path of success. And why your lack of reflection is keeping you stuck.I wanted this episode to be honest, and I also wanted it to be practical so you can hit the ground running with some tips in your own trainingIf you've enjoyed this week's episode, keep the chat going by sharing on your stories and tagging ⁠ @jesselliscoach

  10. Aug 18

    Is That Ambition Talking Or Your Inner Critic?

    Before we get into it, if you're enjoying the podcast, can I ask a quick favour? Go ahead and hit follow so you don't miss an episode, and send this one to someone you know needs to hear today's message. It helps a new podcast more than you'd think. Tysm! This week I'm asking a question most driven women never stop to ask, when you tell yourself to do more, is that your ambition, or your inner critic moving you forward? I get it, because they can feel identical. Both push you to train harder, layer more into your week, or drive you towards your goals. But one is pulling you toward something you actually want, the other is just running from the fear that you're not enough, and that girl, she never lets you have a good day. In this episode, I break down how to tell the two apart in the place they show up loudest (often in your health and fitness), why the critic quietly caps what you're capable of instead of driving you forward, and what happens to that voice as your body starts to change and it gets louder. My take - you don't need to be hard on yourself to be driven. You can get there a different way... Let me show you why in this week's episode: Why your ambition and your inner critic can feel like the same voiceThe one tell that separates them: want vs shouldHow the critic shows up in your training, and why it caps your progressWhy "never enough" leads to burnout, and not just resultsHow life phases like peri-menopause need to be considered when the inner critic shows up Are you new here? Start with Episode 1 for my story, then Episode 2 on training smarter, not just harder.

  11. Aug 11

    Working Smarter, Not Harder in Your Fitness

    If you're spinning your wheels in the gym wondering why nothing's changing, this week's episode is just for you. I'm making the case that being intentional beats being random every single time. More isn't the answer, being smarter in your training is. This week we get into volume management, and I don't just mean your sessions, I mean your whole life. Because how you show up in the gym is directly connected to how much you've got left in the tank outside of it. I also talk about optimisation culture, the obsession with tweaking, tracking and perfecting, and why finding your range is so much more powerful than chasing a set point. And if you've ever looked at someone else and thought "how come they can do that?" - I've got something to say about that too. You can do anything, dream BIG, but perhaps just not everything at once. Pick your vice. This episode ends with a question for you: are you adding too much right now, or not enough? Oh and before I forget - the doors to my Build program are opening this week. 6 Months 1-1 Coaching with me. Want to get access before it goes live? DM me BUILD on Insta  ⁨@jesselliscoach⁩  and I'll send you the deets. As always if you loved this weeks ep, please go ahead and like, share and subscribe.

  12. Aug 4

    My First Moving Intentionally Moment & How It Changed Everything

    I'm kicking off Moving Intentionally with my own story, because before I ask you to listen, I should probably explain a little about what's got me here in the first place. In this episode, I take you back to the moment it all changed for me, sitting on a beach in Australia knowing I couldn't go back to my marketing career, even though I was good at it. That was my first 'moving intentionally' moment. But it wasn't a clean journey from loving fitness to coaching. I've been on both ends of the spectrum, doing nothing after years of sport, and then taking it way too far. Overexercising, underperforming, and mistaking punishment for progress. What I've learned, and what this whole podcast is built on, is that it's not about balance. It's about knowing when to take it up a gear, and when to realise other things are pushing for your energy and attention. And it's about having the self-awareness to tell the difference, and move intentionally with it. If any of that sounds familiar, that you want to make sure you're spending your energy with your health and fitness wisely, then you're in exactly the right place. If you've liked this week's first-ever episode, drop me a DM over on Instagram @jessellis.coach or tag and share on your stories. I'd love to hear your yaps too. The Build program is open - coaching for the woman everything depends on, ready to focus on herself. A few earlybird spots, closing this week, DM me BUILD on Instagram  ⁨@jesselliscoach⁩  for the details. TEDx Talk: https://www.youtube.com/watch?v=W6QRR5a1TxM

  • 12 Episodes

About

Fitness isn’t about skimming over feelings and facts, it’s about leaning in and listening intently to what your body is telling you. Moving Intentionally is the podcast for ambitious women who are done with extremes, exploring fitness, mindset and lifestyle for the woman who wants to perform at her best without losing herself in the process. I'm Jess Ellis, strength and fitness coach, TEDx speaker, and professional yapper. And I’m here to help you figure it out, together.

Information

  • Creator
    Jess Ellis, S3LF
  • Years Active
    2026
  • Episodes
    12
  • Rating
    Clean
  • Copyright
    © Jess Ellis, S3LF
  • Show Website
    Moving Intentionally