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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: Wally’s Breakthrough — When the Process Finally Clicked

Wally wasn’t new to discipline.

He trained consistently.
He ate clean.
He fasted for years.

Yet despite doing “everything right,” the abs still wouldn’t show.

That’s the danger zone for driven men — working hard, but stuck on a plateau.

Instead of quitting or chasing another shortcut, Wally stayed in the fight and trusted the process. Once his macros were properly dialed in, everything changed.

The breakthrough showed up fast.
Clearer abs.
A sharper physique.
And confidence that carried even under a suit jacket.

At 54 years old, people in the gym started asking questions. Coworkers noticed. The work finally showed.

Wally’s journey is proof that effort alone isn’t enough; precision matters. When discipline meets the right system, the body responds.

And the breakthrough always comes after the moment most men walk away.

👉 Watch Wally’s Interview Here

Most Asked: Should You Take a Break From Dieting During the Holidays?

This question comes up every year, and it usually comes from men who’ve been working hard and don’t want to lose momentum.

The short answer: it depends on what you mean by “break.”
Because there’s a big difference between flexibility and free-for-all.

When Flexibility Actually Helps

• Planned meals, not unplanned grazing: Enjoying a holiday dinner is different than snacking all day.

• Protein stays consistent: Keeping protein high protects muscle and controls appetite.

• Training doesn’t disappear: Shorter workouts still maintain strength and structure.

• Sleep and steps stay respectable: Recovery keeps fat gain in check.

• You stay intentional: Choices are decided ahead of time, not in the moment.

This kind of flexibility keeps stress low and progress intact.

When “Taking a Break” Quietly Derails Progress

• No structure for multiple days in a row: One day turns into a week fast.

• Calories stack without awareness: Drinks, desserts, and seconds add up quickly.

• Protein gets replaced by convenience foods: Muscle loss follows.

• Training becomes optional: Momentum fades before you notice it.

• January becomes the reset button: And progress has to be rebuilt.

The problem isn’t the holiday meal; it’s abandoning the system entirely.

The Smart Holiday Play

You don’t need to diet harder in December.
You need just enough structure to stay in control.

Men who win the holidays don’t “start over” in January; they continue forward, slightly slower, but never backwards.

That’s how physiques are built year after year.

Training Insight: How to Maintain Muscle When Life Gets Busy

Life doesn’t wait for your workouts. Between work, family, and unexpected obligations, it’s easy for your training to take a back seat, but staying strong is still possible.

Here’s how to preserve your hard-earned muscle when schedules tighten up:

• Prioritize compound lifts: Focus on big movements like squats, deadlifts, presses, and rows. They hit multiple muscle groups and give the most bang for your limited time.

• Keep sessions short and intense: Even 20–30 minutes of focused effort can maintain strength if you push hard.

• Stick to progressive overload: Even with reduced frequency, slightly increasing weight or reps keeps your muscles engaged.

• Use full-body workouts: Fewer days in the gym? Full-body sessions hit everything in one go instead of isolating individual muscles.

• Maintain protein intake: Muscle maintenance isn’t just in the gym; adequate protein daily supports recovery and prevents muscle loss.

• Consistency beats perfection: Missing a day is okay, but keeping a general routine, however abbreviated, preserves strength.

• Include movement outside the gym: Walks, push-ups, or bodyweight circuits help maintain muscle tone when life gets hectic.

Even when your schedule feels impossible, small, focused efforts keep your strength intact. Protect your muscles, your future self will thank you.

Quick Check-In

📬 Hit reply — What’s your go-to weekend meal prep strategy that keeps you on track? Share your routine — Your tips could help another 3M member.

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