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.

Coach’s Take: Are You Chasing Variety or Progress?

Switching things up can feel productive. New workouts, new movements, new challenges, it’s exciting. But here’s the question:

Are you chasing variety, or are you chasing progress?

It’s easy to fall into the trap of constantly changing routines because something “feels stale.” But progress in strength, fat loss, and performance comes from structured repetition, not constant novelty.

If you’re always doing something new, your body never has the time to adapt, strengthen, or grow. That means you stay busy… but stuck.

Here’s how to spot the difference:

• You’re chasing variety if…

  • You change your routine every week “to keep it interesting”

  • You prioritize sore muscles over performance gains

  • You rarely track sets, reps, or progression over time

• You’re chasing progress if…

  • You stick with key lifts long enough to increase load or reps

  • You focus on execution and tempo, not just sweat

  • You log your sessions and aim to beat previous benchmarks

Progress isn’t about entertaining your muscles — it’s about challenging them consistently and letting them adapt over time. Boring to some. Effective for all.

Mindset Shift: “I Don’t Have Time” Is a Choice, Not a Fact

One of the most common things we hear:

But here’s the truth: everyone has the same 24 hours. The difference isn’t in time—it’s in priorities.

If your health isn’t a non-negotiable, it’ll always fall behind urgent tasks, work deadlines, and social commitments. What most guys need isn’t more time—it’s a clearer decision about what matters.

Here’s how to flip the switch:

• Audit your week — Track how much time goes to screens, scrolling, or low-value tasks.

• Start small, but lock it in — 30-minute workouts, quick meal prep sessions, or daily walks add up faster than you think.

• Schedule health like a meeting — Put training, meal prep, and sleep into your calendar. If it’s not scheduled, it’s optional.

• Shift language, shift results — Replace “I don’t have time” with “It’s not a priority right now.” It hits different—and reveals the truth.

You don’t need hours a day to get in shape. You need consistency—even in short bursts—and a mindset that backs your goals, not your excuses.

🎥 Tap here to watch How To Turn This Into a Lifestyle - How To Turn This Into a Sustainable Routine

Nutrition Hack: How to Meal Prep Without Becoming a Kitchen Slave

You don’t need to spend your entire Sunday buried in Tupperware to eat clean and get lean.

The guys who stay consistent long-term aren’t the ones doing marathon meal prep sessions — they’re the ones who’ve learned to simplify the process and make it work for their life.

Here’s how to meal prep without letting it take over your schedule:

1. Build a “Base Meal” Strategy
Pick 1–2 simple meals that hit your macros and rotate them all week.
→ Example: Ground turkey, rice, and peppers with taco seasoning.
Make 4–6 portions and you’re halfway done.

2. Cook in Batches — But Not Everything at Once
Grill or bake your proteins, roast or steam your veggies, and portion carbs separately.
Keep them in containers you can mix and match throughout the week.

3. Keep It Flavorful — But Simple
Use low-calorie sauces and seasonings to mix up the flavor without starting from scratch.
Hot sauce, mustard, salsa, and dry rubs go a long way.

4. Use Shortcuts When You Need To
Bagged salad, pre-cut veggies, rotisserie chicken, rice packs — these are all valid tools.
Meal prep doesn’t have to be perfect. It has to be sustainable.

5. Don’t Try to Prep Every Meal
Start with just lunch and dinner. Eat the same breakfast daily, or prep a shake in under 5 minutes.

Quick Check-In

📬 Hit reply — What’s the one meal prep habit that’s made the biggest impact for you? Let us know — you might be featured in an upcoming 3M Insider.

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