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.

Resource Highlight: Come Grocery Shopping with Ryan

Life doesn’t stop — and neither does your nutrition game. Whether you're traveling, slammed between meetings, or just forgot your meals, this Gas Station Food Guide shows you exactly how to stay on track when options are limited.

Inside the guide:

• The go-to protein picks that work from almost any gas station

• Meal combos that fit your plan without wrecking macros

• How to avoid hidden sugar bombs that derail your day

• Smart rules to follow in any convenience store

Your plan doesn’t fail — it just needs a fallback.
Keep this guide saved in your phone and win the road game.

🎥 Check out the Gas Station Survival Guide here 👇️ 
Gas Station Food Guide – 3M Coaching Portal

Did You Know?: The Truth About “Cheat Meals” and Progress

Cheat meals get a bad rap, but here’s the real deal:

• One planned indulgence won’t erase your progress — it can actually help reset cravings and keep your sanity intact.

• The problem isn’t the cheat itself, it’s cheating the plan too often that trips most people up.

• Too many cheats lead to frustration, stalled results, and the slippery slope of falling off track.

• The key? Plan smart, enjoy guilt-free, and get back on the plan fast.

Cheat meals aren’t the enemy — lack of strategy is.

Pro Tip: Hydration Hacks for Better Fat Loss and Energy

Water might be the simplest tool you’re overlooking.

• Drinking water boosts metabolism and helps curb unnecessary snacking.

• Aim for a glass first thing in the morning to kickstart your system.

• Keep a water bottle handy — set small goals like finishing it before lunch.

• Add a splash of lemon or a pinch of sea salt to make hydration more enjoyable and balanced.

Simple hydration habits make a big difference in your energy and fat loss journey. Better hydration = better energy, fewer cravings, and a smoother fat loss ride. Don’t sleep on it.

📬 Hit reply — What’s one grocery shopping tip that’s helped you stick to your plan? Drop a line and inspire the crew.

Stay sharp and keep grinding —
— Ryan & the 3M Coaching Team