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💪 Mid-November Reset—How to Refocus Without Overhauling Everything

PLUS: Start Your Week With 3 Small Wins

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Ryan Engel & Michael Pender
November 10, 2025

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: Mid-November reset—how to refocus without overhauling everything

  • Structure Tip: Start your week with 3 small wins

  • Question from Our Readers: How do I stay disciplined when I’m not seeing progress yet?

  • Fit Trivia: Which champion athlete used to train harder the day after a loss—while others took rest?

Mid-November Reset—How to Refocus Without Overhauling Everything

This time of year, most people loosen up. Travel, holidays, more food, less structure.

But momentum doesn’t disappear overnight—it drifts. So if you’ve been drifting.

Here’s how to reset right now:

  • Pick your training days this week and lock them in now

  • Pre-log your first two meals each day (even mentally)

  • Schedule your walk, even if it’s just 10 minutes after meals

  • Get 7+ hours of sleep tonight—not next week

Don’t chase motivation. Just set the structure that lets momentum build without friction.

FROM RYAN’S DESK

Comfort feels good in the moment—but it costs you long-term growth. Every time you choose easy, you trade progress for pleasure. Growth only happens when you push past what’s comfortable. Be the man who runs toward challenge, not away from it.

Structure Tip: Start Your Week With 3 Small Wins

Forget trying to “be perfect” this week.

Instead, stack early momentum with three easy wins by noon today:

  1. Drink 20–30 oz of water before coffee

  2. Eat 30g+ of protein before lunch

  3. Move your body—even if it’s just a 10-minute walk or 20 push-ups

Start fast. Build belief. Let consistency do the rest.

Question from Our Readers:

"How do I stay disciplined when I’m not seeing progress yet?"

– Rico, 47, from Houston, TX

Discipline isn’t based on results—it’s based on identity.

Ask yourself:

“What would the person I want to become do right now?”

Then do that. Even if the scale hasn’t moved. Even if the mirror hasn’t changed.

You’re not doing this for instant gratification. You’re doing it for who you’re becoming.

Results don’t come before discipline. They come because of it.

Fit Trivia: Which champion athlete used to train harder the day after a loss, while others took rest?

Answer: Georges St-Pierre! After setbacks in the cage, GSP was known for showing up to the gym early the next morning, ready to refine his weaknesses. His philosophy? “Fighters train when they feel like it. Champions train no matter how they feel.”

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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3M Coaching: Offering Free Consultations for Limited Time Only

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Publisher: Ryan Engel

Editor: Michael Pender

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