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.

Most Asked Question: How Do I Beat the Afternoon Energy Crash?

It hits like clockwork—2 or 3 PM rolls around, and suddenly you’re sluggish, unfocused, and reaching for caffeine or sugar to get through the day.

But here’s the truth: that mid-day energy dip isn’t inevitable. It’s a signal your body is sending about how you’re fueling, hydrating, and recovering.

If you’re serious about your progress, here’s how to crush the crash:

• Prioritize Protein at Lunch
  A carb-heavy lunch can lead to blood sugar spikes and crashes. Build your meals around lean protein and add veggies and healthy fats to stabilize energy.

• Hydrate Aggressively
  Even mild dehydration can tank your focus. Aim for at least 100 oz of water by mid-afternoon.

• Get Moving
  A 5–10 minute walk after lunch improves blood flow and fights drowsiness.

• Check Your Sleep
  If you’re consistently crashing, it may be a sign your recovery is off. Lock in 7–8 hours of quality sleep.

• Skip the Sugar Fix
  That candy bar or energy drink might feel like a quick win, but it sets you up for an even bigger crash later. Instead, keep a high-protein snack handy (like a beef stick or protein bar).

Beating the afternoon slump isn’t about more coffee—it’s about fixing the habits that create it. Small adjustments to your nutrition, hydration, and movement pay off big when it comes to consistent energy.

Resource Highlight: Fuel Your Goals Without Overthinking It

What’s on your plate could be the difference between spinning your wheels and seeing real progress. But here’s the truth—nutrition doesn’t have to be complicated.

That’s where the 3M Performance Meal Plan Walkthrough comes in. This isn’t a one-size-fits-all diet. It’s a proven system designed to help you:

• Build muscle and burn fat at the same time

• Simplify meal planning so you’re not second-guessing every bite

• Stay consistent, no matter how busy life gets

🎥 Tap here to watch the 3M Performance Meal Plan Walkthrough.

Training Insight: The #1 Mistake Killing Your Progress

If you’ve ever felt like you’re doing all the right things in the gym but still not seeing the results you want… you’re not alone.

Here’s the hard truth: the biggest mistake most guys make isn’t about their program, supplements, or even their effort level.

It’s lack of intensity and progression.

Just showing up and going through the motions isn’t enough. If you want real change, you need to push beyond your comfort zone and train with purpose every time.

Here’s how to fix it:

• Focus on quality reps – Slow down, control the weight, and hit full range of motion.

• Track your lifts – If the numbers aren’t improving week to week, you’re coasting.

• Add progressive overload – Gradually increase weight, reps, or time under tension.

• Eliminate distractions – Ditch the phone scrolling between sets. Keep rest periods intentional.

The guys seeing transformations aren’t doing magic workouts. They’re training smarter, harder, and with a clear plan.

Quick Check-In

📬 Hit reply — What’s helped you train with purpose instead of just showing up?
Your story might be our next client highlight.

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