Welcome to the 3M Insider — your VIP pass to the gains underground.
Three times a week, we’re sliding into your inbox with quick hits of fitness gold, mindset hacks, and behind-the-scenes scoops from the 3M Coaching World. Every issue takes less than 3 minutes to read — because shredded waits for no one. Let’s go.

Client Spotlight: Alex Pant Size and Gains a New Lifestyle

When Alex joined 3M Coaching, he wasn’t chasing a quick number on the scale—he was ready for a real, sustainable change. From the start, his focus was on building better habits, following the plan, and letting the results take care of themselves.

This week, those results became impossible to miss.

Alex started at a size 36. Now, he’s wearing a 32—and they’re even a little loose. That’s not just a change in clothing size; it’s a clear sign of major body composition improvements, better health, and a more confident, capable version of himself.

He didn’t get here by guessing. Alex committed to his nutrition plan, stayed consistent with his training, and gave honest feedback each week so his coach could keep fine-tuning his approach. This consistency has been the key to his transformation.

That short line tells you everything you need to know about Alex’s mindset. He’s not celebrating a random win—he’s celebrating the payoff of hard work, discipline, and trust in the process.

Progress like this is built over time, and Alex’s journey is proof that when you commit fully, the results follow.

Nutrition Hack: Making Meal Prep Work Even on Your Busiest Days

Most guys think meal prep is time-consuming and complicated — something that only works if you have hours to spend in the kitchen.

The truth? Meal prep doesn’t need to be perfect or elaborate. It’s about creating a system that keeps you consistent, nourished, and on track — even when life gets hectic.

Here’s how to make it work:

• Batch cook staple proteins: Grill chicken, bake salmon, or cook ground beef in bulk to have ready-to-go options.

• Pre-portion meals: Use containers to portion out proteins, carbs, and veggies for grab-and-go convenience.

• Leverage quick-cook sides: Steam bags, canned beans, or frozen vegetables save time without sacrificing nutrition.

• Use simple flavor boosters: Herbs, spices, and sauces can turn basic ingredients into meals you enjoy.

• Prep snacks in advance: Nuts, hard-boiled eggs, or Greek yogurt make staying on track effortless.

• Set a dedicated prep time: Even 60–90 minutes once or twice a week can cover most meals.

• Be flexible: Life happens — adjust meals instead of skipping or binging. Consistency beats perfection.

Meal prep isn’t about spending hours in the kitchen — it’s about creating a system that supports your goals, keeps you on track, and makes healthy eating automatic.

Coach’s Insight: Why Recovery Workouts Are Just as Important as Heavy Lifts

Most guys think getting shredded or strong is all about lifting heavier or pushing harder.

The truth? Recovery is just as important as the work you put in the gym. Without proper recovery, your muscles can’t repair, your metabolism slows, and your results stall — no matter how intense your lifts are.

Here’s how to make recovery workouts work for you:

• Incorporate active recovery days: Light cardio, mobility drills, or yoga keeps blood flowing and aids muscle repair.

• Focus on mobility and stretching: Tight joints and muscles limit your performance and increase injury risk. A few minutes daily makes a huge difference.

• Use foam rolling or massage tools: Target sore spots to improve circulation and reduce muscle tension.

• Prioritize sleep: Quality sleep accelerates repair, hormone balance, and fat loss.

• Hydrate strategically: Water and electrolytes support muscle function and recovery.

• Listen to your body: If you’re dragging or sore beyond normal, swap a heavy session for recovery work.

• Plan recovery like training: Schedule recovery days in your weekly routine — they’re just as non-negotiable as lifting days.

Recovery isn’t optional — it’s a critical part of building strength, improving performance, and getting lean. The men who see lasting results treat recovery like a core part of their program, not an afterthought.

Quick Check-In

📬 Hit reply — How do you incorporate recovery into your weekly routine?
Share your tips, tools, or habits — we’d love to feature your strategy in an upcoming 3M Insider!
— Ryan & the 3M Coaching Team