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Client Spotlight: Tony – The 90 Days That Changed Everything

Tony calls his transformation “the 90 days that changed everything,” and it’s easy to see why. “I’d been carrying this monkey on my back for about a dozen years,” he said. “My BMI always put me in the ‘obese’ category, and I kept thinking, how can that be? But I knew I had to make a change.”

When his doctor suggested statins to manage rising cholesterol, Tony decided to take control naturally. He found 3M Coaching and committed to a personalized program built around his lifestyle. “What do I have to lose?” he said. “I thought, let’s go for it.”

Tony’s approach was simple, but disciplined. Using his garage gym with a squat rack and dumbbells, he tracked every meal and macro in MyFitnessPal. “Two plus two equals four — you just have to believe and trust the process. I executed the plan, and it worked,” he said. Cheat meals were strategic, not forbidden, keeping him human without derailing progress.

The results were clear. Tony’s cholesterol dropped 14%, LDL (“bad”) cholesterol fell 22%, and his body transformed. “I’ve got better abs, a stronger chest, and no more love handles,” he said. But the biggest changes were internal — energy, focus, and confidence soared.

The lifestyle shift also inspired family adventures. Tony recently hiked 7.5 miles in 24 hours with his son — a challenge that would have been impossible just 90 days prior. “No way in the world 90 days ago could I have even considered doing that hike,” he said.

Tony’s journey proves that with the right plan, accountability, and mindset, lasting change is possible. “Now there’s really no excuse,” he said. “I’ve got the tools, I’ve got the knowledge, and I know how to stay on track. This isn’t a diet — it’s a lifestyle.”

👉 Watch Tony’s Interview Here

Training Insight: Posture Power – Unlock Your Strength

You hit the gym, lift heavy, and track your macros—but something still feels off. Maybe your deadlifts aren’t moving like they should, your shoulders ache, or your chest and back feel imbalanced. The culprit? Poor posture.

Slouching, rounded shoulders, and weak postural muscles don’t just look bad—they limit your strength, decrease endurance, and increase your risk of injury. Every lift, sprint, or movement becomes less efficient when your body isn’t aligned.

“Fixing my posture changed everything,” one client shared. “I could finally activate my back and shoulders the way I was supposed to. My lifts felt stronger instantly.”

The good news? Posture can be fixed with simple, targeted work:

• Scapular retractions – strengthen your upper back and prevent rounded shoulders.

• Thoracic extensions – loosen your spine and improve overhead lifts.

• Hip flexor stretches – counteract hours of sitting and allow proper hinge mechanics.

• Planks and anti-rotation drills – stabilize your core to support all lifts.

Even a few minutes daily can make a huge difference. Better posture means better muscle recruitment, reduced pain, and more efficient movement. You’re not just standing taller—you’re lifting stronger, moving better, and protecting your joints for the long term.

The kicker? Improved posture doesn’t just impact the gym. It makes daily life easier, from bending and lifting to sitting at a desk. And as you age, strong postural muscles are the difference between mobility and chronic aches.

If you want to lift heavier, move smarter, and prevent injuries before they start, posture isn’t optional—it’s essential.

Hydration Hack: Fuel Your Performance

You hit the gym, crush your workouts, and track your macros—but are you drinking enough water? Most men underestimate how critical hydration is for fat loss, energy, recovery, and joint health.

Water isn’t just for quenching thirst. It’s essential for every cellular process in your body. Proper hydration helps your muscles contract efficiently, keeps joints lubricated, and aids digestion and nutrient absorption. Neglect it, and you risk fatigue, slow recovery, and even poor performance in the gym.

“Once I started tracking my water intake, everything changed,” one client shared. “My energy went up, my workouts improved, and I wasn’t cramping or dragging by the afternoon anymore.”

Here’s how to make hydration work for you:

• Aim for consistency, not chugging – sip water throughout the day instead of trying to drink a gallon at once.

• Add electrolytes when needed – especially during long workouts or hot days to replace sodium, potassium, and magnesium.

• Pair water with meals – it improves digestion and keeps your metabolism running efficiently.

• Track your intake – a simple app, bottle, or journal can help you hit your daily target.

The benefits are clear: proper hydration improves strength, stamina, mental clarity, and even fat loss. It’s one of the simplest adjustments that can have a huge impact on your results.

Think of water as your “performance fuel.” Skimping now may cost you more in fatigue, slow recovery, and missed progress than any workout ever could. Stay consistent, stay hydrated, and watch how your energy, focus, and results improve.

Quick Check-In

📬 Hit reply —How do you stay upright and pain-free outside the gym? Your strategies could help another member move better.

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