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.

Most Asked Question: Do I Need to Take All the Rest Between Sets?

You’ll often see 90 seconds rest suggested between sets. Here’s the deal:

• If you’re in muscle-building or bulking mode, take every second of that rest. Your muscles need time to recover so you can hit the next set hard. Skipping rest here means weaker sets and less muscle growth.

• If your goal is fat loss or body recomposition, you can cut the rest down to crank up the intensity. Shorter breaks keep your heart rate up and torch more calories. But don’t sacrifice form or push so hard you burn out early.

Bottom line: Rest isn’t optional — it’s strategic. Follow it smartly depending on your goals. Build muscle? Take your rest. Cut fat? Push harder with shorter rests when it makes sense.

Resource Highlight: Are You Stuck? Breaking Through Plateaus

Hitting a plateau is a common challenge in any fitness journey. Whether you're aiming for fat loss, muscle gain, or overall fitness, it’s easy to feel like you’re putting in the work without seeing the results you want. The truth is, stagnation often comes from overlooked habits and mindset.

Common Signs You're Stuck:

• Lack of progress despite consistent effort

• Motivation dips, and training feels like a chore

• Inconsistent habits like skipping nutrition tracking or poor sleep

• Overtraining without proper recovery

Strategies to Break Free:

• Revisit your “why” — reconnect with your motivation and goals

• Adjust your routine — add variety to challenge your body differently

• Prioritize recovery — focus on sleep, nutrition, and rest days

• Seek support — lean on your coach or community for guidance and accountability

Progress isn’t always linear, but by addressing these areas, you’ll break through plateaus and keep moving forward.

🎥 Check out the video here 👇️
Are You Stuck? – 3M Coaching Portal

Coach’s Corner: The Habits Holding You Back

You’re checking the boxes — training consistently, watching your food, even staying active outside the gym. But something’s still not clicking.

Often, it’s not the obvious stuff that holds you back — it’s the small, silent habits you don’t realize are dragging you down. Things like skipping water, poor sleep, unchecked stress, or coasting through your daily routine without structure. These “invisible” factors can quietly stall fat loss, zap your energy, and keep you stuck at the same weight week after week.

Here are three habits that might be holding you back — and how to turn them into momentum:

• Poor Water Intake
  Not drinking enough water can quietly wreck your results. Dehydration slows metabolism, increases cravings, and reduces workout performance. Aim for at least 80–100 oz daily — more if you're training hard or sweating a lot. Hydration keeps your body functioning like a fat-burning machine.

• Neglecting Recovery
  Fat loss isn’t just about calories in and out. Skimping on sleep or letting stress run wild wrecks your hormones and slows metabolism. Prioritize quality sleep and include daily habits to manage stress. Recovery fuels progress.

• Ignoring Daily Habits
  It’s the little things — meal prep and moving throughout the day — that build momentum. Skipping these basics leaves gaps that hold you back. Lock in these daily habits for lasting, sustainable results.

Focus on mastering these foundational habits and watch your fat loss accelerate.

Quick Check-In

📬 What’s one habit you didn’t realize was holding you back?
Hit reply and let us know — your insight could help another 3Mer finally break through the wall.

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