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

One of the Simplest Wins You Can Make

This week, we ’re spotlighting a big win that shows up in a small container — meal prep.

From full trays of protein to organized portions of veggies, our clients are proving that success doesn’t come from luck — it comes from planning.

Whether it’s Wally dialing in his check-ins, Nik powering through 45 minutes of prep (including dishes!), or Frank taking total control of his portions — these are the quiet, powerful moves that lead to real fat loss and muscle gain.

Real wins. Real effort. Real progress.

If you’ve been skipping prep, here’s your reminder:
You don’t need to be perfect — you just need to be ready.

No time? No excuse. Even 20–30 minutes once or twice a week can shift your entire week’s results.

Pro Tip: The 5-Minute ‘Reset Walk’ That Lowers Cravings

Before you dive into the snack drawer — walk.

Seriously. When cravings hit hard (especially at night), your brain is usually stressed, bored, or tired… not actually hungry. Enter: the Reset Walk.

It’s just 5 minutes. No headphones. No scrolling. Just move your body, breathe, and reset.

This simple walk activates dopamine in a cleaner way, lowers stress hormones, and gives you just enough space to make a better choice.

Still want the snack after? Cool. But 9 times out of 10, the craving fades.

Your legs are stronger than your sweet tooth. Use ’em.

Coach’s Corner: Don’t Chase Motivation — Build Discipline

Motivation is hype. It’s that Monday buzz that disappears by Wednesday. Discipline? That’s what gets results.

When you tie action to emotion, you’re on a rollercoaster. But when you show up no matter what, the results start stacking. Jerod (from last week’s check-in)? He didn’t feel like it either — but he did it anyway.

Don’t wait to feel ready. Train. Prep. Walk. Repeat.

Discipline > motivation. Every time.

Quick Check-In

📬 Hit reply and tell us — how do you stay consistent with meal prep or tracking your macros? Your insight could be the game-changer another 3M brother needs to hear.

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