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: Troy’s Shift to a Lifelong Fitness Lifestyle

Troy didn’t come to 3M Coaching for a quick fix.
He was ready for something deeper — a lifestyle change.

Before joining, he was “floating through life” with a body and energy level he wasn’t proud of.
Clothes stayed on at the beach, confidence was low, and he knew the years weren’t going to slow down for him.

In just 90 days, Troy:

• Dropped 12 pounds while adding visible muscle definition

• Built the confidence to take his shirt off anywhere — beach, yard, or gym

• Improved sleep, energy, and overall vitality

• Established a sustainable routine he can follow for life, not just a program timeline

Now, Troy’s transformation isn’t about a number on the scale — it’s about years added to his life and a daily routine that fuels performance.
He’s living proof that it’s never too late to reverse course and build a body you’re proud of.

👉 Watch Troy’s Interview Here

Hydration Hacks: Why Water Makes You Leaner and Stronger

Most guys think water is just for quenching thirst.

The truth? Staying properly hydrated can be a game-changer for fat loss, energy, and strength. Every system in your body — from muscle recovery to hormone regulation to calorie burning — depends on water. Skimp on it, and your results will stall, even if your workouts and nutrition are on point.

Here’s how to use hydration to your advantage:

• Drink first, eat second: Start meals with a glass of water to support digestion and reduce unnecessary snacking.

• Target consistent intake: Aim for 3–4 liters daily (adjust for body size, activity, and climate) to keep energy and metabolism high.

• Hydrate around workouts: Drinking water before, during, and after exercise improves strength, endurance, and recovery.

• Infuse for variety: Add lemon, cucumber, or berries to keep water interesting — flavor without sugar.

• Monitor urine color: Pale yellow = good. Dark = more fluids needed. Simple, effective feedback.

• Don’t rely on thirst alone: By the time you feel thirsty, your performance is already impacted.

Hydration isn’t just a habit — it’s a tool. The leaner, stronger, more capable version of yourself is built one consistent choice at a time.

Mindset Focus: Mastering Consistency for Real Results

Most men think results come from motivation alone.

The truth? Motivation is fleeting. The difference between those who make progress and those who plateau isn’t desire — it’s consistency. Showing up day after day, even when you don’t feel like it, is what builds real, lasting results.

Consistency isn’t easy. Life gets in the way, energy dips, and habits are tested. But understanding the mental side of staying on track can make it much more manageable.

Here’s how to strengthen your consistency mindset:

• Focus on process, not perfection: Track habits, actions, and routines — not just results.

• Create “non-negotiables”: Identify key actions (like workouts, meals, or sleep) that must happen no matter what.

• Use small wins to build momentum: Even minor victories compound into major progress over time.

• Anticipate obstacles: Plan how to respond to setbacks instead of letting them derail your day.

• Visualize the outcome: Spend a few minutes each day picturing the results your consistent actions create.

• Accountability matters: Share goals with a coach, friend, or community to reinforce follow-through.

• Reward the habit, not the result: Reinforce showing up, completing the work, and sticking to the plan.

Consistency isn’t about being perfect — it’s about building habits that withstand life’s challenges. The men who stick with it, even when motivation fades, are the ones who achieve the results they want.

Quick Check-In

📬 Hit reply — Have you ever hit a plateau in your fitness journey? How did you push through it? Drop your best strategy — we’d love to feature it in an upcoming newsletter. Let’s keep raising the standard.
— Ryan & the 3M Coaching Team