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 – The Mindset Behind the Transformation

Jay’s journey wasn’t about chasing perfection — it was about building a foundation he could live by. At 310 pounds, he wasn’t just trying to lose weight — he was reclaiming his life. “I’ve got too many things to do,” he said. “If I keep going like this, I’m gonna be wheelchair bound … and that’s not where I wanna be.”

When Jay found 3M, he finally got two things most folks don’t have: guidance and accountability. “It’s all easy to say ‘I’ll do it tomorrow’ … a lot of guys never hold themselves to the standard,” he admitted. But he also recognized he couldn’t waste time dabbling — he had to commit.

With a dialed-in meal plan and a consistent workout schedule, Jay built momentum fast. “You can’t work back a bad diet,” he said. “What you put in your mouth — that’s what counts.”

And because flavor still matters, Jay found a way to keep his meals fun with his own line of sauces. “I’m building that ass and keeping my food clean,” he laughed.

Jay even hooked up the 3M guys with an exclusive deal — get 10% off your order at checkout using code 3M-CLIENT-10 at www.unclejayssauces.com.
[ Disclaimer: 3M Coaching is not affiliated with or endorsed by Uncle Jay’s Sauces. Any brand references or discount codes are shared solely as a courtesy to our community and do not represent official partnerships or sponsorships, nor do we receive any form of compensation.]

He didn’t just observe change — he became it. Over 90 days, Jay shaved off over 30 pounds, went from a size 46 waist to a 38, and built a system that will last a lifetime. “Age isn’t gonna stop you,” he said. “It’s about playing chess, not checkers.”

This isn’t about a 90-day sprint — it’s about forging a system that lasts. Jay didn’t just rip the tape at the finish — he built muscle, habits, pride. His journey proves this: results follow consistency, humility, and readiness to fight for your own future.

👉 Watch Jay’s Interview Here

Training Insight: Why Mobility Is the Secret to Longevity

Most guys over 40 train hard — but few train smart.
They’ll chase PRs, heavy lifts, and sweat-drenched sessions… then wonder why their knees ache, shoulders pinch, or back locks up halfway through the week.

Here’s the truth:
Mobility isn’t about yoga poses or touching your toes — it’s about keeping your body durable so you can keep training, performing, and living without breaking down.

Mobility means strength through a full range of motion.
It’s control. It’s joint health. It’s the reason you can squat deep, press heavy, and sprint hard — not just now, but twenty years from now.

When your mobility goes, everything follows.
Your form breaks down. Your recovery slows. You stop moving like an athlete and start moving like a guy “managing pain.”

But when you prioritize mobility, something powerful happens:

• Your lifts get smoother and stronger.

• Your recovery improves because your joints aren’t fighting against restriction.

• You move like a man who’s built for longevity — not just appearance.

The best part? You don’t need to overhaul your training.
Just layer in 10–15 minutes of targeted mobility work daily — hips, shoulders, and spine — and watch your performance explode while your pain fades.

Weekend Warrior: Staying on Track When Life Gets Busy

Weekends, travel, and social events can wreck your nutrition if you’re not prepared. You train hard all week, but one indulgent meal or skipped plan can feel like a step backward. The truth? You don’t have to skip the fun—you just need a strategy.

When your meals go off-track, cravings spike, energy dips, and progress slows. Even the best training and meal prep during the week can get undone if weekends aren’t managed.

Quick strategies to stay on track:

• Plan ahead: Pack simple snacks or meals for busy days—nuts, boiled eggs, grilled chicken, fruit. Small prep goes a long way.

• Prioritize protein first: Hitting your protein target keeps energy steady, muscles fueled, and cravings in check.

• Swap smart, don’t stress: You can’t control every restaurant dish, but you can choose smaller portions, leaner options, or skip the extras.

• Hydrate and move: Extra water, a short walk, or mobility work keeps your body functioning even during travel or late nights.

Handle your weekends like you handle your training: with focus, planning, and consistency. Do that, and you’ll enjoy your time off without sacrificing progress.

Quick Check-In

📬 Hit reply — What’s your go-to weekend meal prep strategy that keeps you on track? Share your routine — Your tips could help another 3M member.

Let’s keep raising the standard —
— Ryan & the 3M Coaching Team