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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.

Pro Tip: Mastering Machine Weights

Tired of jumping from too-light to too-heavy on machines?

If you've ever felt stuck between two weight settings — where 55 lbs is too easy but 70 lbs is too much — you’re not alone.

Good news: many machines at gyms like Planet Fitness have a built-in 5 or 10 lb selector knob that lets you fine-tune the weight more precisely.

Let’s say you’re lifting 55 lbs, but 70 lbs feels like too big a jump.
👉 Turn the dial to 5, and it becomes 60 lbs.
👉 Turn it to 10 and you're lifting 65 lbs.

This is a simple but powerful way to build strength gradually without overloading your joints or sacrificing form.

Thank you, Keith, for inspiring this article!

Time vs. Focus in the Gym: Stop Wasting Time in the Gym

When it comes to workouts, many guys believe “more is better.” More time. More sets. More reps. But here's the truth: it’s not about how long you’re there — it’s about how locked in you are while you’re there.

We've seen clients cut their workout time in half and still make faster progress. Why? Because they trained with intention — no distractions, no fluff, no scrolling between sets.

If you're spending 90 minutes at the gym but only really working for 40, you’re losing valuable time and recovery.
What matters more:

• Defined sets, tight rest, and clean form

• Showing up with a plan and executing it

• Leaving with fuel in the tank, not crawling out the door

Focused training wins.
Burnout and plateaus don’t come from short workouts — they come from long, unfocused ones.

Check-In Power: Your Weekly Report = Your Roadmap

Your check-ins aren’t just boxes to tick — they’re your strategic briefings.

They give your coach the full picture: what’s working, what’s stalling, and what needs adjusting. If you skip it or half-fill it, you’re operating with guesswork — and results don’t come from guessing.

The most successful clients treat their check-in like their mission debrief.
They’re honest, specific, and detailed — even when it’s not all perfect.

Why it matters:

• We use your data to adjust calories, macros, workouts, and recovery plans.

• It builds self-awareness (most guys don’t realize where they’re slipping).

• It keeps momentum moving, even during tougher weeks.

So if you're serious about transformation?
Lock in your check-in, show your work, and lean into the feedback.

🎥 Check out the Check-In Power video here 👇️
Inside the Check-In Process – 3M Coaching Portal

Quick Check-In

📬 Got a favorite gym hack like this?
Reply to this email — we’d love to feature it in the next Insider!

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