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: “Why Do I Lose Weight, Then Plateau?”

You’re doing everything right. The scale is moving, your clothes are looser, energy is up — then suddenly, progress stalls. Sound familiar?

Plateaus are one of the most common (and frustrating) phases in a transformation. But they’re also a normal part of the process, not a sign that you’re failing.

Here’s what’s happening and how to break through:

• You are building muscle — It is normal for the scale to plateau on some weeks when you are weight lifting

• You're leaner now — With less body fat, the leaner you get, the smaller amount of weight you will drop per week on the scale.

• You’re underestimating intake — If you are winging the macros and not following your meal plan, you may be off by more than you know.

• Stress, sleep, and hydration matter — These often get overlooked but play a huge role in fat loss. If one is off, your results may stall.

Progress isn't always linear. Plateaus happen and are part of the journey! Do not let them discourage you. Pay attention to other signs of progress and reach our to your coaching team!

Coach’s Take: How to Build a Morning Routine That Sticks

If your mornings are chaotic, chances are the rest of your day is too.
Progress starts with structure, and that begins before 9 a.m.

You don’t need a complicated routine. Our clients are all busy and don’t have time for ice baths and morning meditations. What you need is simple - consistency.

Here’s a simple, effective morning game plan to set the tone for your day:

• Wake up at the same time every day to train your internal clock

• Hydrate immediately — 20–30 oz of water before anything else

• Meal prepped meal — always know what your next meal is going to be

• Pick one key win to dominate—what matters most today?

This isn't about being perfect—remember, 90% effort at all times is what wil get you there!

Get your morning right, and everything else falls into place.

Nutrition Hack: Stop Snacking Mindlessly; Try This Instead

Mindless snacking adds up fast, and it’s one of the most common reasons fat loss stalls.
The solution isn’t to cut snacking entirely. It’s to take control of it.

Here’s how to stay sharp and snack with intention:

• Spot your triggers — Know when you tend to snack out of boredom, stress, or habit.

• Stick to protein + fiber — These keep you full and curb cravings better than carbs alone.

• Pre-portion everything — Don’t eat from the bag—control your serving size from the start.

• Pause and ask — Are you hungry, or just killing time?

• Make it part of the plan — A strategic snack beats a reactive binge every time.

If it’s not intentional, it’s in the way. Plan your snacks like you plan your meals.

Quick Check-In

📬 What shift helped you stay committed when motivation dipped?
Reply and let us know—we’re collecting stories of consistency over perfection.

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