I feel like I’ve neglected talking about how tricky it can be working in an office. Even if it’s an office you run, you still need to be there managing and overseeing what’s going on! Truth be told being at work for 8+ hours per day can be exhausting! Then consider that you’re sitting for a portion of the day and you may have even rushed your way through breakfast, if you even ate it at all, and now you’ve got a recipe for the common 3pm slump!

The truth of the matter is that you don’t have to experience that late afternoon dip in energy if you follow a few simple rules that I’ve used when working on Wall Street. Keep in mind they’re simple but they’re also going to require you to be mindful during the day of what time it is and what you choose to eat and drink.

With that said, enjoy 5 workplace secrets to kick the 3pm energy slump:

Eat A Protein Rich Breakfast Sitting Down

This is not the time of day to skip a meal or hurry and eat something on the go. Nothing predicts the kind of energy you’re going to have in the afternoon more than your breakfast routine! A breakfast eaten calmly while sitting down (not driving in your car or eaten at your desk while opening email) that is packed with protein and healthy fats sets you up for a productive, energized afternoon. Smart breakfast options are organic eggs, avocado, sliced tomato and a handful of nuts or organic bacon, eggs and side of spinach. Some women feel amazing on a cup of steel cut oats, hemp seeds and cut up organic berries. You can also go for a clean vegan protein shake using vital protein collagen powder unflavored) with frozen blueberries or strawberries, 1/4 frozen banana, almond butter, hemp seeds, and a handful of prewashed baby greens of choice like kale or spinach. It’s up to you to decide what kind of breakfast makes you feel your best. Just choose what you love and eat it sitting down!

Drink More Water

You hear this one a lot! Drink more water. But what most people don’t realize is that they are chronically dehydrated. Drinking caffeinated liquids such as coffee, black tea or even soft drinks actually dehydrates the body. A dehydrated body is a tired body. By starting the morning with a 20 ounce glass of water you will rev your metabolism and get your body ready for a busy day at the office. A good rule of thumb is to drink ½ your body weight in ounces every day if not more on hot days (200 lb person needs 100 ounces of water). So when that 3pm energy slump comes a knockin’ at your door, reach for a glass of water and see how different you feel 10 minutes later!

Take A Mid-Morning Mental and Physical Break

Most people don’t think about taking mental and physical breaks from what they’re doing once they get to work. The stress of a super jam packed day without giving the mind and body a break will cause cravings for energy in the form of sugar and caffeine- not to mention I get downright cranky! Sugar and caffeine will give you an initial energy boost followed by a mid-afternoon slump and for sure will affect your weight loss/ maintenance goals so I say try my recommendations and see for yourself.. By giving the body a mental break and even going for a brief mid morning walk you can get circulation moving and set yourself up for a productive and energized afternoon. 

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Skip The Office Donuts And Grab An Organic Apple Instead

When you are tired or stressed, your body will crave energy. The problem with grabbing the donut is that they will cause a spike in blood sugar (that high you feel right after eating something sweet) followed by a mid-afternoon crash. By eating an apple, you get just the right amount of natural sugar to give you an energy boost and it’s packed with vitamins and minerals to support the body’s natural energy!

Avoid The Office Gossip

What people don’t realize is that negativity in the workplace can zap your energy and cause a huge energy slump! By hanging around uplifting colleagues and speaking only highly of those you work with, or keeping quiet if there is nothing nice to say about someone, will absolutely impact how you feel as the day starts to wind down. Don’t take my word for it, try it for yourself and see.

Uplifting words produce uplifting energy!

So there you have it, the secret to having the same energy you walked into the office with at 9am that you do when leaving at 5pm or later! Keep in mind following these tips is like riding a bike. It will take practice and patience and for sure you will have setbacks and “fall down a lot”, but I promise if you follow them consistently, over time you will notice a difference in your energy and even your late night cravings!



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