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: Meal Prep Masters

The 3M crew showed up strong this week — and their kitchens prove it.

From Jay’s “protein parade” of chicken, pork, beef, shrimp, and salmon…
To Loren’s neatly dialed trays of balanced meals…
To Timothy’s full spread of roasted brussels, sweet potatoes, and lean taco beef — this is what discipline looks like.

Every meal prepped is a decision made ahead of time — removing the guesswork, the temptation, and the excuses.

This is how real progress happens. One tray at a time.
Stay locked in — the week’s already won before it starts.

The Power of Personal Records: How Setting Small Goals Can Boost Your Motivation

Small wins lead to big results. That’s the power of personal records (PRs). Whether it’s hitting a heavier lift, shaving seconds off your run, or adding an extra rep, each milestone is a confidence boost that fuels your next move.

PRs aren’t about comparing yourself to others—they’re about outdoing the person you were yesterday. Tracking these wins gives you a roadmap of progress, keeps workouts exciting, and reinforces the habit of showing up consistently.

Tips to make PRs work for you:

• Start small: Focus on achievable lifts, reps, or times—consistency matters more than dramatic jumps.

• Track everything: Write it down, use an app, or snap a quick video to see your improvement.

• Celebrate progress: A small win deserves recognition—motivation grows when you acknowledge effort.

Remember, the journey to your best self isn’t a straight line. PRs show you that every step forward counts—and each one builds momentum toward your ultimate goals.

The Strength of Recovery: Why Rest Days Make You Stronger

Rest isn’t weakness—it’s part of the strategy. Too often, men think that more training always equals faster results, but skipping recovery can actually slow progress, drain energy, and increase the risk of injury.

Recovery is where your body repairs, adapts, and grows stronger. Muscles rebuild, joints recover, and your nervous system recalibrates. Without it, even the best workouts lose their impact.

Recovery strategies that work:

• Planned rest days: Schedule at least 1–2 full rest days per week to let your body reset.

• Active recovery: Light mobility work, stretching, or short walks keep blood flowing without taxing muscles.

• Sleep & hydration: Deep sleep and proper hydration are the foundation of physical and mental recovery.

• Listen to your body: Fatigue, soreness, or decreased performance are signals that it’s time to slow down.

The strongest athletes and everyday lifters alike understand that recovery isn’t optional—it’s essential. Treat rest as seriously as your workouts, and watch your performance, energy, and results improve.

Quick Check-In

📬 Hit reply — What’s your favorite way to recover after a tough workout? Share your method — Your tips could help another 3M member maximize their results.

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