Three Ships Collective

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Fitness. Health. Community.𝗪𝗵𝗮𝘁 𝗛𝗮𝗽𝗽𝗲𝗻𝘀 𝗪𝗵𝗲𝗻 𝗪𝗲 𝗦𝘁𝗼𝗽 𝗨𝘀𝗶𝗻𝗴 𝗠𝘂𝘀𝗰𝗹𝗲?We lose it.Not overnight. Not all at once. But gradual...
10/07/2026

Fitness. Health. Community.

𝗪𝗵𝗮𝘁 𝗛𝗮𝗽𝗽𝗲𝗻𝘀 𝗪𝗵𝗲𝗻 𝗪𝗲 𝗦𝘁𝗼𝗽 𝗨𝘀𝗶𝗻𝗴 𝗠𝘂𝘀𝗰𝗹𝗲?

We lose it.

Not overnight. Not all at once. But gradually.

Less strength.
Less muscle.
Less capacity to handle the things life asks of us.

And as we age, that loss becomes harder to ignore.

The good news?
𝗠𝘂𝘀𝗰𝗹𝗲 𝗿𝗲𝘀𝗽𝗼𝗻𝗱𝘀 𝘁𝗼 𝗯𝗲𝗶𝗻𝗴 𝘂𝘀𝗲𝗱.

Lift something.
Carry something.
Squat. Push. Pull.
Challenge your muscles.

You dont' have to be a bodybuilder.
You just have to 𝗸𝗲𝗲𝗽 𝗴𝗶𝘃𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲 𝗮 𝗿𝗲𝗮𝘀𝗼𝗻 𝘁𝗼 𝘀𝘁𝗮𝘆.

Use it-- or slowly lose it.

Want help getting started? Come see us for a free trial, 🔗 in our bio.

📸 .motherhood

Fitness. Health. Community.Muscle isn't just something that makes you stronger.It's one of your body's major sites for s...
10/04/2026

Fitness. Health. Community.

Muscle isn't just something that makes you stronger.

It's one of your body's major sites for storing and using glucose.

Think of muscle like a metabolic bank account:

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 = 𝗺𝗮𝗸𝗶𝗻𝗴 𝗱𝗲𝗽𝗼𝘀𝗶𝘁𝘀.

𝗣𝗿𝗼𝘁𝗲𝗶𝗻 = 𝗽𝗿𝗼𝘃𝗶𝗱𝗶𝗻𝗴 𝘁𝗵𝗲 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗺𝗮𝘁𝗲𝗿𝗶𝗮𝗹𝘀.

𝗔𝗴𝗶𝗻𝗴 + 𝗶𝗻𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝘆 = 𝗺𝗮𝗸𝗶𝗻𝗴 𝘄𝗶𝘁𝗵𝗱𝗿𝗮𝘄𝗮𝗹𝘀.

The goal isn't to have the biggest muscle possible.

It's to build enough muscle and strength now that you have a reserve to carry you into the future.

𝗗𝗼𝗻'𝘁 𝘄𝗮𝗶𝘁 𝘂𝗻𝘁𝗶𝗹 𝘆𝗼𝘂 𝘀𝘁𝗮𝗿𝘁 𝗹𝗼𝘀𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗶𝘁.

Train it. Feed it. Keep it. 💪🏽

Fitness. Health. Community.We get it.Life is super busy.Work.Kids.Sports.The schedules just keep you going non-stop. 🤪Bu...
10/01/2026

Fitness. Health. Community.

We get it.

Life is super busy.

Work.
Kids.
Sports.

The schedules just keep you going non-stop. 🤪

But you know what happens when you stop taking care of yourself?

You do.

You stop.

Your become the "I used to be able to do that" person.

Don't be that person.

Make yourself a priority and get to the gym.
Lift the weights.
Get your heart rate up.
Make better food choices.

Before it's too late.

This isn't a scare tactic. It's reality.

📸 .motherhood

Fitness. Health. Community.What do you use to measure your health?Last week we mentioned how the scale is not the best s...
09/29/2026

Fitness. Health. Community.

What do you use to measure your health?

Last week we mentioned how the scale is not the best scorecard for measuring health...

But what should we use?

Strength
Energy
Sleep
Recovery
Waist Measurements
Consistency
Workout Performance
How do my clothes fit?

As previously mentioned, the scale is just one tool for data, but it shouldn't be 𝙩𝙝𝙚 tool for data.

📸 .motherhood

Fitness. Health. Community.What is your purpose for working out?What keeps you going?What motivates you to stay discipli...
09/27/2026

Fitness. Health. Community.

What is your purpose for working out?

What keeps you going?

What motivates you to stay disciplined to go, even on those days you just don't feel like it?

Let's hear it! 👇🏽

Fitness. Health. Community.Fun Fact Friday.When you step on the scale, especially on Monday, just because the number wen...
09/25/2026

Fitness. Health. Community.

Fun Fact Friday.

When you step on the scale, especially on Monday, just because the number went up, doesn't mean you gained fat.

First, stop depending on the scale to determine your health. It is only one tool used to measure data.

Second, did you know that weight can fluctuate due to body water up to 5% over the span of a few days. Which means depending on your size, you can see up to a 10lb difference on the scale!

Stop focusing on the scale, start focusing on how you feel.

Want more fun facts? Give us a follow, we're always dropping 🤯.

📸 .motherhood

Fitness. Health. Community.Ever heard of the 80/20 rule when it comes to nutrition?A lot of people think it means eating...
09/23/2026

Fitness. Health. Community.

Ever heard of the 80/20 rule when it comes to nutrition?

A lot of people think it means eating well for 5 days and then 2 days, typically the weekend, you can do whatever you want.

In reality, this mindset just supports our lack of progress.

Yes, it's good to have balance. But also, how much 𝘣𝘢𝘭𝘢𝘯𝘤𝘦 are you actually getting if your weekend turns into a binge fest?

Instead of focusing on 5 "good" days and 2 "I can do whatever I want" days focus on creating a foundation for your 80%. For example, most meals should be built around:

· Protein
· Fruits & vegetables
· High-fiber/quality carbs
· Healthy fats
· Mostly minimally process foods
· Adequate water

Then your 20% is where flexiblity comes in, not failure.
Restaurants, dessert, pizza, birthday cake, vacation meals, ect.

Let's be honest. Your body doesn't know it's the weekend. So instead of "letting loose" on the weekend, set an 80% foundation to build sustainability.

📸 .motherhood

Fitness. Health. Community.“Monday–Friday isn't enough.”Five solid days of nutrition followed by two days of:- eating ou...
09/21/2026

Fitness. Health. Community.

“Monday–Friday isn't enough.”

Five solid days of nutrition followed by two days of:

- eating out
- drinking
- grazing
- skipping protein
- abandoning vegetables

doesn't necessarily erase the week, but it can create a huge gap between what you 𝘵𝘩𝘪𝘯𝘬 𝘺𝘰𝘶'𝘳𝘦 𝘥𝘰𝘪𝘯𝘨 and what you're 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘥𝘰𝘪𝘯𝘨.

You don't have to "start over" every Monday.

It starts with building sustainable healthy habits. Habits lead to consistency. Consistency leads to success.

This is where we come in. Let us help you build those healthy habits! 💪🏽
Start a 3 Session FREE Trial today and see if it makes sense for you.

🔗 in bio.
📸 .motherhood

Fitness. Health. Community.Protein isn't just for people trying to "get jacked" 💪🏽Adequate protein supports muscle maint...
09/18/2026

Fitness. Health. Community.

Protein isn't just for people trying to "get jacked" 💪🏽

Adequate protein supports muscle maintenance, recovery, satiety and healthy aging.

As we age, maintaining muscle becomes increasingly important because muscle loss can mean losing 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗶𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝗰𝗲.

Don't wait until you're losing muscle to start caring about it.

📸 .motherhood

Fitness. Health. Community.What do you want your body to be able to do at the age of 70?We're not asking what you want t...
09/15/2026

Fitness. Health. Community.

What do you want your body to be able to do at the age of 70?

We're not asking what you want to weigh.
We're not asking what pant size you want to be.

We are asking you...

Do you want to be able to get off the floor if you fall?
Carry your groceries inside?
Travel?
Play with your grandchildren?
Pick up something heavy?
Drive yourself around?

All of these actions require your body to maintain a certain level of muscle strength, bone density, cardiovascular health, and metabolic health.

Did you know your bone density peaks in your late 20's? LATE 20's!! 😳

That means at by the age of 35 our bone density and muscles to support our bodies is breaking down.

UNLESS....

You take action now. Start moving. Start lifting weights. Be more active.

You cannot wait until your 70 to think about this. We are building that capacity NOW.

Train for the body you want to have later, now.

Address

624 Innovation Drive Ste 105
Chesapeake, VA
23320

Opening Hours

Monday 5am - 1:30pm
3pm - 7:30pm
Tuesday 5am - 1:30pm
3pm - 7:30pm
Wednesday 5am - 1:30pm
3pm - 7:30pm
Thursday 5am - 1:30pm
3pm - 7:30pm
Friday 5am - 1:30pm
3pm - 7:30pm
Saturday 9am - 12:30pm
Sunday 10:30am - 12:30pm

Telephone

+17577499194

Website

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