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Coach’s Corner: The 3M Hack to Fix Your Afternoon Energy Crash

You’ve crushed your morning, hit your meetings, and maybe even knocked out a workout. Then… bam—2:30 hits, and your energy tank is empty. That afternoon crash isn’t laziness, it’s often nutrition and habit-related, and the good news is, it’s fixable.

Here’s the 3M Hack to power through your afternoons without reaching for coffee or snacks that hurt your progress:

• Eat a protein-packed lunch: Aim for 30–40g of protein and pair it with fiber-rich carbs. Protein keeps blood sugar stable and prevents that sluggish feeling.

• Hydrate strategically: Dehydration can sneak in mid-day. Keep a water bottle nearby and aim for 16–20oz between lunch and your afternoon workout or tasks.

• Move a little: Even a 5–10 minute walk or quick mobility drill wakes up your nervous system and boosts circulation. Sitting kills energy.

• Avoid high-sugar snacks: They spike your blood sugar and guarantee a crash 60–90 minutes later. If you need a pick-me-up, stick to nuts, Greek yogurt, or a boiled egg.

• Plan a mini “reset”: Schedule a 3–5 minute mental or breathing break, close your eyes, stretch, or step outside. You’ll return sharper and more focused.

Your afternoon doesn’t have to be a battle with fatigue. Make these small tweaks, and you’ll crush the rest of your day like a pro.

Did You Know?: How Sleep Shapes Your Fat Loss

You’ve dialed in your workouts and your meals, but if your sleep is off, your fat loss can stall, even if you’re crushing it in the gym. Sleep isn’t just rest; it’s where your body recovers, hormones reset, and metabolism fires on all cylinders.

Here’s what science and 3M coaching experience tell us about getting the most out of your sleep:

• Hormones rule fat loss: Poor sleep spikes cortisol (stress hormone) and lowers leptin (hunger regulator), making cravings worse and fat harder to burn.

• Muscle recovery happens while you sleep: Growth hormone peaks at night. Skipping quality sleep = slower muscle repair and less progress.

• Timing matters: Aim for a consistent bedtime and wake-up time, even on weekends. Your body thrives on rhythm.

• Keep your room cool and dark: 65–70°F and no lights or screens = better REM cycles and deeper recovery.

• Wind down 30 minutes before bed: Avoid phones, caffeine, or heavy meals. Stretch, read, or do light breathing exercises to prep your body. Think of sleep as your secret fat-burning tool. Even small improvements, like going to bed 30 minutes earlier, can have a noticeable impact on your energy, focus, and body composition.

Your progress isn’t just made in the gym or kitchen, it’s also made in your bedroom. Optimize your sleep and watch your fat loss accelerate.

Pro Tip: 3 Quick Fixes for Tight Shoulders After a Long Day

Sitting at a desk, hunched over your phone, or grinding through back-to-back meetings? Your shoulders can feel like cement by the end of the day. Tight shoulders not only hurt your comfort, but they also limit your mobility, strength, and posture, which can slow your progress in the gym.

Here are 3 quick, actionable fixes to loosen up fast:

• Doorway Stretch: Stand in a doorway, elbows at 90°, and step forward slightly. Feel your chest and shoulders open up. Hold 20–30 seconds, repeat 2–3x.

• Thread-the-Needle Stretch: On all fours, slide one arm under your body, palm up. Rest your shoulder and chest on the floor for a gentle twist. Hold 20–30 seconds per side.

• Scapular Retractions: Sit or stand tall, squeeze your shoulder blades together for 3–5 seconds, then release. Repeat 10–15 reps to reset posture and relieve tension.

Do these stretches mid-day or right after work. Even 5 minutes can prevent tightness from building and keep your shoulders moving freely. Your body will thank you tomorrow, and your workouts will feel easier, stronger, and more controlled.

Quick Check-In

📬 Hit reply — tell us how you fight your afternoon energy crash — your tips could help another 3Mer dominate the day.

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