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 = Momentum

This week, our clients crushed it in the kitchen. From shredded chicken soft tacos to full trays of roasted brussels sprouts and sweet potatoes, the 3M crew proved that meal prep isn’t just about food—it’s about momentum.

What’s powerful here isn’t just the plates stacked with lean protein and clean carbs. It’s the discipline. It’s carving out one focused hour on a Sunday to set up wins for the entire week.

Training Insight: The Strength of Walking

When most people think of fat loss or improving fitness, they immediately picture heavy lifting, HIIT sessions, or grueling cardio. But one of the most underrated tools in your arsenal is also the simplest: walking.

Walking is a low-impact, easy-to-fit-into-your-day, and incredibly effective activity. It increases calorie burn without overtaxing your body, making it perfect for recovery days or when life gets busy. Beyond fat loss, walking improves circulation, supports joint health, and can even enhance mental clarity and energy levels.

The beauty of walking is consistency. A daily 20–30 minute walk adds up—without the stress of a high-intensity session—and helps maintain progress from your workouts. It’s also an opportunity to clear your mind, reduce stress, and set yourself up for success in other areas of your health.

Don’t underestimate the power of simple movement. Walking isn’t just exercise—it’s a tool that accelerates fat loss, supports recovery, and keeps you energized for the long haul.

Recovery Focus: Why Stretching and Mobility Pay Off

Many men focus on lifting heavier or pushing harder in the gym, but recovery is just as important for progress. Stretching and mobility work improve the way your body moves, enhance range of motion, and reduce the risk of injury. When incorporated consistently, these practices help your body function more efficiently and recover more quickly. Key benefits include:

• Improved movement quality: Joints, muscles, and tendons move more efficiently, making lifts and daily activities smoother.

• Reduced injury risk: Proper mobility helps protect your body under load and prevents overuse issues.

• Faster recovery: Stretching and mobility work support circulation, reduce soreness, and speed up recovery between sessions.

• Long-term consistency: A body that moves well can train smarter, stay resilient, and maintain progress over the years.

Small, consistent mobility work compounds into stronger lifts, fewer aches, and improved recovery. Prioritize movement, and your body—and your results—will thank you.

Quick Check-In

📬 Hit reply — What’s your go-to recovery habit for staying mobile and injury-free? Share your strategy — it might be featured in an upcoming 3M Insider.
— Ryan & the 3M Coaching Team