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 Wins: How Meal Prep Turned Consistency into Confidence

Consistency starts in the kitchen — and these guys are proving it.

Whether it’s a single pan of beef or a full counter lined with meals, the mission is the same: set the tone for the week, eliminate guesswork, and make progress automatic.

We’re not talking perfection.
We’re talking about small wins repeated weekly — like the ground beef batches, veggie trays, and 7 oz. protein portions you see here.

This is how results are built — one prep session at a time.
If the food is ready, the plan is already halfway done.

Midweek Drop-Off: Why Progress Fades After Monday

We see it all the time:

Monday? Fired up.
Tuesday? Still hanging in.
Wednesday? Crashing. Skipping. Slipping.

This is the midweek drop-off — and if you’re not prepared for it, you’ll start over every single week.

But here’s the truth:
The guys who win long-term don’t rely on motivation to carry them through the week.
They rely on structure, rhythm, and small actions done without debate.

Here’s how they beat the Wednesday slide:

• They plan meals by Sunday, not by feel.
  No guessing means no “I’ll just grab something.”

• They train on Monday & Tuesday to build momentum early.
  It’s harder to skip once you’re in rhythm.

• They pick one thing to dominate midweek.
  One non-negotiable — like 100oz of water or a planned meal — keeps you focused, not frantic.

If you find yourself slipping by Wednesday, don’t beat yourself up.

Just build better systems — and let those systems carry the weight.

The Importance of Hydration: More Than Just Water

Drinking water isn’t just about quenching thirst — it’s key for fat loss, energy, and recovery.

Why it matters:

• Boosts metabolism and burns calories more efficiently.

• Improves workout performance and endurance.

• Helps control appetite by preventing mistaking thirst for hunger.

• Aids muscle recovery and reduces soreness.

Quick tips:

• Carry a water bottle and set reminders.

• Add natural flavors like lemon or cucumber.

• Eat water-rich foods like watermelon and cucumbers.

Quick Check-In

📬 Got a killer meal prep setup?
Hit reply and send us your photos — we love seeing how you stay on track!

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