Actress, Ellie is a master of balance. One minute she’s kicking zombie butt in her new movie, the next she’s finding her zen with a Pilates session. In this candid chat, Ellie opens up about her unique morning routine, the one fitness myth she wants to bury, and how she’s learned that true strength is about living a life that’s unapologetically her own.
STATUS UPDATE:
FULL NAME: Ellie Gonsalves
HOMETOWN: Gold Coast, Australia
BORN: 5 February 1991
INSTAGRAM: @ellie_gonsalves
TIKTOK: @ellie_gonsalves
TWITTER/X: @elliegonsalves
Tell us a bit about your shoot – where, when, the idea behind it, etc…
We shot this in the studio, in-between takes while filming my upcoming movie Zombie Plane (which hits cinemas on November 13). These were for all the press shots so I am in character. It was hilarious because my character is loosely based on a version of me; basically how people might perceive me, but dialed all the way up into something super theatrical and bratty. Of course, I’ve got a little chihuahua called Zaza as my co-star, a completely over-the-top boujee outfit for the “flight,” and this unapologetic, sassy almost entitled energy to fit my character. Looking back now, it’s wild because I look so different. My hair is long and copper these days, but that short platinum pixie cut was such a slay and fit the character so perfectly.
Are there any other funny anecdotes you can share about this shoot?
Oh, so many. But because we were shooting heaps of different outtakes for the movie, I had to do a move (about 1,000 times) where I kick a pretend zombie and land in a very specific pose. Every shot was hideous and I pray to God they never see the light of day because they are so ugly.
Do you have a morning routine that you swear by?
I’ve built a pretty easy routine that is consistent no matter what’s happening, whether it’s a film shoot, podcast recording, meetings or a full day on set. First thing: I do my skincare, I feed my dog, Daisy, and have my water and supplements with breakfast. Then I take the time to workout, it doesn’t always mean a big gym session, but I do something physical every day: strength training, Pilates, a run or a walk with Daisy.
After that, I treat myself to a coffee or matcha, and then I dive into whatever I need to be doing for the day. I don’t believe in perfection, my mornings change depending on where I am and what’s happening in life. But consistent are hydration, movement, and something that makes me feel good.
Was health and fitness important to you growing up, and how has your fitness philosophy changed over the years?
Growing up, I was super active. I did every sport at school, but I wasn’t the most educated in health and fitness. At 16, I remember swapping real food for meal replacement shakes, and it completely took a toll on me, physically and mentally. I bought into the products and the trash health and wellness trends back then.
By 18, everything shifted. It wasn’t about vanity, it was about the science, my capabilities, my resilience, and mental clarity. I started asking myself: can I move well, have energy, and feel strong enough to do what I want? And if not, who does and how can I learn from them? I found experts and learnt from the best.
The goal now is always the same: show up for my life feeling light, happy and healthy in my body so I can perform.
Talk us through your weekly training split.
I like to mix it up so my body stays strong and flexible, but I keep it simple enough that it’s realistic for everyday life.
• Monday – Strength (Upper Body): Every girl needs an upper body day!!
• Tuesday – Mobility / Pilates: Hot mat Pilates or reformer sessions to keep my body aligned, flexible, and strong.
• Wednesday – Strength (Lower Body / Power): Lower-body work to stay toned, lean and strong…
• Thursday – Active Recovery / Light Cardio: walks, runs, or restorative sessions.
• Friday – Conditioning + Core: HIIT, running, or circuits.
• Saturday – Functional / Skill Work: Sometimes Pilates, sometimes strength.
• Sunday – Rest / Family Time: Total rest or gentle movement and resetting for the week ahead. Sometimes a bike ride with Daisy and my husband.
How do you stay motivated on days when you don’t feel like working out?
Honestly, there are and always will be days I just don’t feel like it, and that’s fine. When my luteal phase and period comes around my motivation comes and goes; I don’t wait for it though, I just put my clothes and shoes on and do something. Sometimes it’s a short walk, a quick run, Pilates or strength session.. whatever I’m really feeling the most. Even that tiny bit gets me moving and usually snowballs into the full workout.
I also bribe myself sometimes.. haha. But I remind myself that showing up is the win, even if it’s not perfect. Movement isn’t about being perfect; it’s about consistancy. It’s also ok if you’re just having a bad day to do something that’s really going to light you up, like having a bath instead or getting to bed early. But I find being active will always make you feel better.
How do you handle negative comments or criticism online and in real life?
Boundaries, education, and sometimes humour. I read feedback through a filter: is this constructive? Is this malicious? Constructive criticism I’ll consider and maybe sometimes reply. The rest I don’t give oxygen to… that’s just exhausting and pointless.
Over the years, some of my viral moments have taught me what blows up online often has more to do with people projecting their own pain than anything about me. Setting clear boundaries about what I’ll engage with publicly has saved so much energy, and allowed me to respond thoughtfully rather than react emotionally.. I’m not perfect, sometimes I have a moment when I’ll publicly correct someone if I feel it necessary. Humor helps too, sometimes you just have to laugh at the ridiculousness of it all because people take things way too seriously.
What self-care strategies do you use to maintain positive mental health?
For me, it’s all about protecting my energy and being honest with myself. I’ve learned to spot what drains me and what truly makes me happy, and I don’t apologise for cutting out people, situations, or online spaces that don’t serve me.
A big part of that has been unlearning. I had to let go of being the “good girl,” or doing everything society expects of me. When my dad committed suicide, I cut ties with my family. I realised loyalty isn’t automatic, and neither is happiness.
Self care for me is living life on my terms, not just living in a “survival state”. It’s choosing my husband, building a life that feels real, laughing, creating, reflecting, and setting boundaries that honour my values.
I don’t owe anyone a performance. True self care comes when I give myself permission to just openly be me.
What’s a fitness myth that you wish would go away, and why?
The idea that you have to punish yourself at the gym to see results. People act like if you’re not sore for a week, it’s not a “real” workout. Fitness is about consistency, listening to your body, and enjoying movement, not punishing yourself into exhaustion.
You can get strong, healthy, and lean without hating every session. In fact, the gym should energize you, not make you dread life for the next two days and making it impossible to sit down on the toilet. Burnout and injury don’t equal progress, they equal excuses not to show up tomorrow.
What is your approach to nutrition? How do you maintain balance and still enjoy your favourite foods?
My approach to food is all about balance and common sense. I eat foods that fuel my body, so lots of veggies, fish, and whole foods but I don’t deprive myself. Life is too short not to enjoy the things you love, whether that’s chocolate, cocktails, or dinner out every now and again.
For me, it’s about listening to my body rather than following strict rules. If I’m craving something, I’ll have it guilt-free, and then get back to my consistent foods that make me feel good. It’s sustainable, realistic, and honestly, it makes sticking to healthy habits way easier..
What’s your go-to treat?
When we go to the movies my go to is always a strawberry boba tea with extra pearls, lychee jelly and strawberry popping pearls with a side of chocolate covered popcorn… and mochi. I love mochi.
Who inspires you?
My Dad. Losing him to suicide was the hardest thing I’ve ever faced, and it’s something that’s shaped the woman I am today. Even though he’s gone, I carry all the lessons he left behind especially to never apologize for being myself. Remembering him pushes me to be brave in life, even when it’s painful.
My husband, Ross inspires me every day too. Seeing him show up with kindness, loyalty, and love reminds me that choosing your people wisely is everything. And of course the Irwin family (Terri, Bindi, Robert and Chandler), their generosity, courage, and dedication to something bigger than themselves has been a constant inspiration to me.
I’m inspired by people who choose authenticity and show up consistently. People who use their platforms responsibly and courageously, even when it’s hard, remind me that doing the right thing is always worth it.
You’re working out in the gym – what are you listening to?
I have undiagnosed ADHD for sure, so my gym playlist is a hot mess. I’ll be blasting the same five songs on repeat until I literally can’t listen to them anymore… so don’t put me in charge of the playlist. This is why going to classes are so good, because I’m not in charge of the music haha. I do love listening to different mixes of songs on SoundCloud though.
Reflecting on your whole journey to date, what are you most proud of – personally or professionally?
Surviving and turning my life into something I am proud of. There were so many moments in my life that could’ve destroyed me… losing my dad to suicide, navigating toxic family relationships, and holding it together in an industry that can chew you up if you’re not careful. But instead of letting those things destroy me, I made to decision to help it shape me in to a better person and share that journey along the way.
Professionally, I’m proud of the milestones that younger me only dreamed about.. working with brands like Guess and L’Oréal, starring in a Super Bowl commercial and Fighting with My Family, walking red carpets, and now building IRL with Ellie & Ross into such a popular podcast. Those things are incredible, and I never take them for granted.
What is the best piece of advice you’ve ever been given?
“Stop living in fear of what people think and letting it control you.” It’s so easy to let other people’s expectations dictate your life, especially as a woman. But the second I stopped worrying about approval, everything changed. I could cut toxic people off, make decisions proudly even if other people judged, speak my mind on things I feel passionate about, and just live freely.
I’ve learned to stop letting fear control what I do and do what actually makes me happy. It’s my life, and I get to design it how I want. There’s no blueprint.
What’s next for you?
Zombie Plane hits cinemas on November 13 — all the promo, premieres, and the fun, exciting stuff that comes with it.
Then there’s the continuing of our podcast IRL with Ellie & Ross, I have some really exciting and super fun campaigns and projects coming up that I’m so excited about.. and hopefully more crazy ensemble comedies where I get to kick ass, make people laugh, and save the world.
ZOMBIE PLANE
The much anticipated blockbuster comedy ZOMBIE PLANE will hit Australian cinemas on November 13. Featuring one of the wildest ensembles ever assembled, the film follows celebrities-turned-secret agents who must band together at 30,000 feet to save humanity from a zombie outbreak. Starring Vanilla Ice, Sophie Monk, Chuck Norris, Ice-T, Amy Shark, Natalie Bassingthwaighte, Sir Bob Geldof, Brian Austin Green, Cody Simpson, John Jarratt, Matt Okine and Dan Ewing, Zombie Plane promises outrageous action, laugh-out-loud comedy and non-stop thrills.
PHOTOGRAPHER: Damien Bredberg
PUPPY: Pixie – AKA – Za-Za, star of Zombie Plane
