If you don’t love your food, you are at a metabolic disadvantage to stop eating when you’re satisfied and more likely to keep picking even when you’ve gotten enough energy to get you to the next meal. Mary’s lunch is fine as long as she loves it. Apple Sandwiches are a great option (apple slices with a little nut butter). Mary might consider a small mid-morning snack if she’s going more than four hours without eating between breakfast and lunch which can confuse the metabolic conversation between your stomach and your brain that signals hunger and satiety, and also can slow your metabolism.

The idea is to get protein, fiber, beneficial fats, antioxidants and energizing b vitamins first thing every day - and from natural sources rather than something made in a lab. Alternatively, an egg-based breakfast is great too, specifically, a veggie omelet in a mug with broccoli (highest in antioxidants and fiber like blueberries), or an egg and avocado slices (b vitamins, omega-3s antioxidants). Fast Breakfast options that might be even more energizing could be nutritionally optimized by going for any make-ahead chia seed pudding with blueberries (Chia and flax instead of oats and flax = higher omega 3’s and overall nutrition, blueberries offer more than a banana). Bananas are fine, but blueberries are antioxidant powerhouses. Protein powders are ok in a pinch, but for every day we should stick to foods straight from nature for better absorption of nutrients. Oats are fine, but grains can make you sluggish in the morning. The flax seeds in Mary’s breakfast are the superstar. Here is what she had to say about what I ate in a day: To make her highly-personalized, mind-based approach to fitness accessible to everyone, Andrea has created three resources: her ultra-customizable AND/lifeTM fitness app, her book The Way In: 5 Winning Strategies to Lose Weight, Get Strong and Lift Your Life and her MindBodyLift live events. Andrea spends much of her time with clients focused on mentality, as she believes the ability to harness mental focus and energy is the #1 contributor to developing strength and flexibility, as physical power generates confidence and emotional stability.

Andrea’s signature “in-the-moment” workouts are known for motivating busy, aspirational clients to unlock personal formulas to be their fittest, strongest selves – both physically, and mentally. These principles have become the foundational underpinning of the Andrea Marcellus brand and its offerings. Over the past decade, Andrea honed and codified her unique, real-world fitness lifestyle into “5 Life Strategies,” a learnable, actionable set of principles to help clients ramp every area of their lives.

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