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: Troy – Proof That Age Is Just a Number

At 59 years old, Troy is living proof that consistency and discipline can outwork time itself. “I’ve been active my whole life,” he said. “Push-ups, sit-ups, running, biking — I’ve done it all since I was twelve.”

But even with decades of experience, it wasn’t until joining 3M Coaching that he found the missing pieces: structure, accountability, and recovery. “The biggest change for me has been getting seven to eight hours of sleep,” Troy explained. “That’s made a huge difference in my recovery. I didn’t realize how much I needed it.”

Troy’s schedule is packed — five kids, long workdays, and a drive that doesn’t quit — yet he still shows up. “This is probably the tightest I’ve been with any program,” he said. “The app makes it easy to track everything, check off workouts, and stay consistent. And when I have a question? You guys reply in under five minutes.”

Beyond his own progress, Troy’s story runs deep — he once helped his adopted son lose 30 pounds by running and training together. “He was the heavy kid everyone made fun of,” Troy said. “We took photos every five pounds so he could see his progress. That’s when it clicked for him.”

Now, Troy’s doing the same — leading by example, proving that strength, discipline, and heart don’t fade with age. “I just want to be fit, someone my kids look up to. I’m not giving up.”

👉 Watch Troy’s Interview Here

Training Insight: Why Mobility Beats Muscle Alone

You hit the gym, lift heavy, follow your macros—but something still feels off. Your lifts might be stronger, but aches, tight joints, and limited movement are holding you back. That’s where mobility comes in.

Mobility isn’t just stretching. It’s about training your joints to move efficiently, your muscles to lengthen and contract properly, and your body to handle stress without breaking down. In other words: it’s the secret weapon that keeps you pain-free while maximizing performance.

“Mobility saved my shoulders,” one client shared. “I was lifting the same weight I’ve done for years, but the right mobility work made the movements feel effortless.”

Even a few minutes a day can pay massive dividends. Hip openers, thoracic rotations, ankle stretches, and shoulder work improve your range of motion, protect your joints, and prevent injuries that can set you back months. Think of it as an investment: a little work now prevents big setbacks later.

Here’s the kicker—mobility also boosts strength. When your body moves correctly, you recruit muscles more effectively, lift heavier, and recover faster. You’re not just building muscle; you’re building longevity.

If you want to stay strong, lean, and active well into your 50s, 60s, and beyond, mobility can’t be an afterthought. It’s not optional—it’s essential.

Recovery Secrets: Beyond Sleep and Foam Rolling

You lift hard, you hit your macros, you grind every week—but soreness, stiff joints, and slow recovery still creep in. Recovery isn’t just about sleep or foam rolling; it’s about giving your body the tools to bounce back stronger, faster, and more consistently.

Most guys over 40 underestimate recovery. “I used to think hitting the gym 6 days a week was enough,” one client shared. “But I was sore for days, my joints hurt, and progress stalled. When I added smarter recovery techniques, everything changed.”

Here are some powerful methods beyond the basics:

• Contrast Therapy – Alternating hot and cold showers or baths can reduce inflammation, speed up recovery, and improve circulation.

• Active Recovery Days – Low-intensity movement like walking, cycling, or mobility flows keeps blood moving without stressing muscles.

• Targeted Stretching & Myofascial Release – Focus on problem areas, not just general stretches. Tight hips, shoulders, and calves can limit performance and increase injury risk.

• Nutrition Timing for Recovery – Protein + carbs post-workout isn’t just a cliché; it restores glycogen, rebuilds muscle, and reduces soreness.

• Mindful Stress Management – Cortisol spikes slow recovery. Techniques like meditation, breathing exercises, or even short walks outside help your body heal faster.

Recovery isn’t optional—it’s where your body grows stronger. Treat it as part of your program, not an afterthought, and watch your performance, energy, and results skyrocket.

Quick Check-In

📬 Hit reply —What’s the one recovery method you swear by for sore muscles? Your tips could help another 3M member.

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