Three State

Three State Personal Training & Nutrition delivered in a supportive and welcoming environment. This is for you if you want to feel fitter, stronger and healthier for life.

02/09/2026

A big thank you to Dennis for sharing his experience here.

Dennis recently sustained a fairly significant calf injury outside the gym. In the past, something like that might have meant stopping training altogether for a few weeks or even months. Instead, he kept coming in.

Largely due to Dennis' positive and resilient mindset, we were able to adapt his sessions, change exercises where needed and work alongside the programme his physio had given him. If there are specific rehab exercises someone needs to complete, we can often incorporate them into the session as well, while still finding ways to train the rest of the body and maintain strength and fitness.

For Dennis, that meant continuing to train while gradually building back towards running rather than feeling like everything had to go on hold.

It’s something he speaks really well about in this video. Injury can change what training looks like for a time, but it doesn’t always mean stopping completely.

So if you’re a Three State member dealing with an injury, pain or a ni**le, keep us in the loop. Speak to your coach, let us know what your physio or healthcare professional has advised, and we’ll do our best to build the session around you.

Thanks again, Dennis, for sharing this, and for being such a great example of continuing to work on your health and fitness even when the plan has to change.

Meet Anny 👋Anny’s relationship with movement started long before she became a coach. She grew up dancing, tried plenty o...
31/08/2026

Meet Anny 👋

Anny’s relationship with movement started long before she became a coach. She grew up dancing, tried plenty of sports along the way, and eventually found the gym during a period when her relationship with her body, food and exercise had become difficult.

Over time, training helped her feel stronger, more capable, more confident, and ultimately led her into coaching.

That experience shapes how Anny coaches now. She wants people to enjoy training, understand their bodies and build a relationship with exercise that adds to their life.

As Three State grows, the people we bring into the team become even more important. We want coaches who care about our members, understand what we’re trying to build and bring their own personality to it. Anny fits that really well.

We’re delighted to have her with us. Please give Anny a warm welcome ❤️

𝑨𝒏𝒏𝒚 𝑹𝒐𝒔𝒆 𝑯𝒊𝒍𝒍𝒊𝒂𝒓𝒅

29/08/2026

Don’t let perfect be the enemy of good.

Social media can sometimes give the impression that for resistance training to be worthwhile, it has to be done perfectly. It doesn’t.

Please don’t let the thought that you won’t do it “right”, or that you won’t be good enough at the exercises, become the reason you never start.

The evidence is very clear that doing something is better than doing nothing, even when it isn’t performed optimally.

Of course, there probably is a better way for you to train. The right exercises, the right level of challenge and the right technique will look slightly different from person to person, and that’s where good coaching can help.

But you don’t need to have all of that figured out before you begin.

First, you just need to start!

Josh

28/08/2026

It is always tough to caption these videos when says it so well himself!

But here we go anyway.

There’s a version of fitness advice that gets obsessed with finding the “perfect” programme.

And of course effectiveness matters and we want training to be well programmed and challenging enough to actually create change.

But a programme can look perfect on paper and still not be particularly useful if it doesn’t fit into someone’s life. Work gets busy. You go away. You sleep badly. Something starts hurting. Motivation comes and goes. Some weeks you have loads of time and others you really don’t.

So rather than chasing perfect, we’re much more interested in practical at Three State.

Training that works well, but also gives you enough flexibility to keep doing it over months and years.

The “good” programme you can build into your life will probably take you a lot further than the “perfect” one you can’t.

24/08/2026

Many of our sessions start off with what we call a dynamic movement. See taking one of our small group personal training sessions through their slam movement.

Jake is brilliant on the coaching floor - clear, calm, easy to follow, and he's got a way of making sure everyone in the group gets what they need out of it and not just going through the motions. We are very lucky to have him.

21/08/2026

There’s a lot of talk in the industry about “personalised” training, and it can easily become a bit of a buzzword.

For us, a lot of it is actually quite practical. Exercise needs to provide enough challenge for the body to adapt, so working with our members to find the right movement, the right variation and the right level of difficulty is vital.

But the part we care about most is how that personalisation actually feels.

It might be adjusting an exercise when someone’s hip doesn’t feel quite right or asking another question because their energy seems a little off that day.

Something we would frequently remind ourselves of is that people don't care how much you know until they know how much you care.

Thanks,

Josh & Three State team.

We speak about all-or-nothing thinking a lot at Three State because I think it gets in the way of people’s relationship ...
19/08/2026

We speak about all-or-nothing thinking a lot at Three State because I think it gets in the way of people’s relationship with exercise.

Language like being “on it”, falling “off the wagon” or needed to “get back into it” are all signs of this mindset.

Life just doesn’t really work like that though. There will be holidays, injuries, busy periods at work, weeks where motivation is nowhere to be found and times where getting to the gym just isn’t particularly high on the priority list.

And that’s okay.

I think there’s a lot of freedom in getting away from the idea that exercise only counts when you’re doing it consistently or following the plan perfectly.

Sometimes three sessions a week works. Sometimes one does. Sometimes it’s a walk. Sometimes you need to change what you’re doing completely. And sometimes you just need a bit of time away from it.

For us, a big part of what a good gym should do is help people navigate those different periods without adding guilt or making them feel like they’ve failed.

When there’s a bit more room for life to happen, exercise can hopefully become something that stays with you for a very, very long time. Maybe even forever!

So yeah, f*ck the wagon.

- Josh

17/08/2026

We’re still learning when it comes to marketing here at Three State, and hopefully we always will be!

One thing we continue to hear is that people aren’t always completely sure what Three State actually is.

That probably means we haven’t been clear enough in explaining it.

So, hopefully this video adds a little more clarity around what we do and who we’re for.

If you’re interested in finding out more, you can book a call through the link in our bio or just send us a message.

We know not everyone loves a call, but in our experience it really is the best way for us to understand what you’re looking for, answer your questions, and figure out whether Three State might be a good fit for you.

Have a nice week,

Josh & Three State

14/08/2026

Part 4 of 4 for Johnny 😥 will have to get him back on for something else!

Here Johnny speaks of the three biggest benefits for him and, as he says, two are physical and one is mental. We won't go into it any further and will let the video do the talking, but we just want to say that we are so delighted that Three State has worked out for Johnny.

Starting off in a new gym is no small feat. Due to the health benefits of exercise, it's incredibly important that it's a positive experience, because when anyone starts exercise, as healthcare and fitness professionals at Three State, we don't want it to be a 1, 3 or 6 month thing. We want it to be a lifelong thing, and that doesn't mean it always has to be at Three State. But we are proud to have provided the environment and set up that Johnny needed to get started, and we look forward to seeing Johnny continue to incorporate exercise into his life.

🤝🤝

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Three State, West Pier Business Campus
Dublin
A96A621

Opening Hours

Monday 6am - 7:30pm
Tuesday 6am - 7:30pm
Wednesday 6am - 7:30pm
Thursday 6am - 8:30pm
Friday 6am - 6:30pm
Saturday 7am - 11:30am

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