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: Kevin – Refired, Not Retired

Kevin didn’t let age define him. At 70, balancing a demanding career and a busy life, he was facing fatigue, stress, and high blood pressure, but he refused to settle. In just three months with 3M Coaching, Kevin transformed his body, health, and mindset.

“I looked in the mirror and didn’t like what I saw. That was my wake-up call. I had to take control of my health; for me and for her.”

By following a tailored macro plan and consistent workouts, Kevin lost weight, gained strength, improved sleep, and lowered his blood pressure. Even old injuries, like a rotator cuff tear, became manageable as his joints and muscles grew stronger. The accountability of the program pushed him beyond limits he thought were gone.

“I push myself beyond the app because I want more. This isn’t just a 90-day fix—it’s permanent.”

Kevin’s results aren’t just physical. He feels energized, confident, and refired, not retired. His story proves that discipline, habit, and consistency can reverse years of stress, giving you back not just your body, but your life.

👉 Watch Kevin’s Interview Here

Strength Under Pressure: Stress-Proof Your Fitness

Stress isn’t just mental; it can derail your energy, recovery, and performance. Managing it effectively is just as important as your workouts and nutrition.

Here’s why it matters:

• Better recovery: High stress spikes cortisol, slowing fat loss and muscle repair. Managing stress helps your body rebuild stronger after every session.

• Improved sleep: Stress keeps you tossing and turning, reducing deep, restorative sleep. Better sleep = better energy, focus, and performance in the gym.

• Sustained energy: Chronic stress drains motivation and endurance. Keeping it in check allows you to power through workouts and daily responsibilities.

• Sharper focus: Stress clouds decision-making, even with nutrition and training. A calm, structured routine ensures you stick to your plan consistently.

• Stronger results: When stress is controlled, every workout counts, every macro works, and your consistency compounds into real progress.

Skip the gimmicks. Instead, build resilience with daily habits: short morning routines, focused workouts that fit your energy, consistent hydration, and a wind-down ritual before bed.

Stress-proof fitness isn’t about avoiding challenges; it’s about creating a body and mind that can handle them while still crushing your goals.

Supplements vs. Food: What Comes First

Supplements can be tempting, but they’re only effective if your nutrition is solid. Real food provides the foundation your body needs to perform, recover, and get results.

Quick strategies to get it right:

• Prioritize whole foods: Eggs, meat, vegetables, and fruit provide protein, carbs, fats, fiber, and micronutrients, all in one. Build your meals first, supplements second.

• Use supplements as a safety net: Protein powders, fish oils, and vitamins fill gaps—they enhance results but don’t replace meals.

• Focus on absorption: Nutrients from real food are absorbed more efficiently than pills, giving your body what it needs to recover and perform.

• Hit your macros consistently: Master your nutrition habits first; supplements amplify progress once your diet is dialed in.

When it comes to results, food builds the foundation and supplements enhance it, never the other way around.

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