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: Jay’s Transformation Speaks for Itself

Sometimes the results are so clear that they don’t require a lengthy explanation.

Jay checked in this week with a simple but powerful update—one that shows what happens when you commit, follow the system, and stay consistent.

Here’s what he had to say:

And then he closed it with a statement that says it all:
“This. Program. WORKS!!”

Jay’s words are more than a progress update—they’re proof that transformation isn’t just about numbers on a scale. It’s about reclaiming energy, confidence, and quality of life.

For every man reading this who feels stuck, sluggish, or frustrated: Jay was in your shoes not long ago. His results show what’s possible when you trust the process and keep showing up.

Big wins aren’t reserved for someone else. They’re waiting for you.

Nutrition Hack: The Simple Meal Prep System That Saves You Hours

Most guys think meal prep means spending half their Sunday cooking, packing, and cleaning. That’s why they avoid it—and then fall back on takeout or random meals during the week.

But meal prep doesn’t have to be complicated or time-consuming. In fact, the right system can save you hours, cut decision fatigue, and keep your nutrition locked in without turning your life into a part-time job in the kitchen.

Here’s a simple framework that works:

• Cook in bulk once — Grill, bake, or pressure cook multiple servings at a time. One hour of cooking sets up various meals.

• Use mix-and-match combos — Build meals by combining your prepped staples. Chicken + rice one day, beef + potatoes the next. Simple variety, same plan.

• Lean on convenience tools — Instant Pot, air fryer, or pre-cut veggies save more time than you realize.

• Pack smart, not fancy — Containers don’t need to look “Instagram perfect.” They just need to be ready-to-grab so you don’t think twice.

Meal prep isn’t about gourmet recipes. It’s about eliminating friction so your plan is easy to follow—even on the busiest days.

Keep it simple. Keep it consistent. That’s how you save time, save energy, and keep results rolling forward.“Stretching is like investing in your future self — flexible muscles today prevent injuries tomorrow.”

Training Insight: Why Walking is Underrated for Fat Loss

Most guys chasing fat loss think they need to kill themselves with intense cardio or endless hours in the gym. The truth? One of the most effective tools is also one of the simplest: walking.

Walking isn’t just low-impact and easy—it burns calories, improves recovery, and keeps your metabolism moving without wrecking your energy or joints. And for men over 35, it’s a game-changer that’s too often overlooked.

Here’s why walking deserves a spot in your routine:

• Burns calories without stress — A brisk 30–60 minute walk can add hundreds of calories burned without taxing your nervous system.

• Improves recovery — Walking increases blood flow to muscles, flushes out waste, and reduces soreness after heavy training.

• Boosts energy — Unlike exhausting cardio, walking revitalizes you, clears mental fog, and improves focus.

• Supports fat loss — Consistent daily movement increases total energy expenditure and helps keep hunger and cravings in check.

• Accessible anywhere — No fancy equipment or gym required; all you need is a pair of shoes and a little consistency.

Walking isn’t flashy. It doesn’t give instant results or dramatic pump like a heavy lift. But over time, this simple habit compounds. It keeps you moving, burning, and recovering so you can train harder, stick to your nutrition, and actually see the results you’ve been chasing.

Small step. Big results. Start walking. Your body—and your fat loss—will thank you.

Quick Check-In

📬 Hit reply — How do you use walking or daily movement to stay on track? Share your strategy — it might be featured in an upcoming 3M Insider.
— Ryan & the 3M Coaching Team