Your New Year’s Resolution is Already Failing | Andrea Marcellus

Episode Topics:

• Learn why your brain is sabotaging your fitness goals and how to fix it.
• Discover the “black t-shirt approach” to food that eliminates decision fatigue.
• Understand why diets trigger your amygdala and create a vicious cycle of failure.
• Get real strategies designed for executives and high achievers, not gym rats.
• Stop making fitness another job and start making it automatic.

 

Rick Jordan  

What’s shakin’? Hey, I’m Rick Jordan, and today we’re going all in. I always despise New Year’s resolutions because that’s typically what happens, and they’re not sustainable because they’re too much to one extreme, or it’s just not the right way to do it. Today we have somebody on who I met at some amazing events, and can give you the easy ways to stick with this, and even just really, which is the important decision is to actually just live life differently, right? Because this isn’t just a thing to lose weight, this is really to change how you view yourself. Andrea, what’s shakin?

 

Andrea Marcellus  

So much is shaking.

 

Rick Jordan  

That’s funny. Your last name is pronounced Marcellus, right? I should have asked that before we started the show, but that’s okay, yes, that’s all right. That’s awesome. So here you are, and you are just a fitness well, we’ll just call you a fitness Superwoman. How about that?

 

Andrea Marcellus  

 That sounds you some people have said that, you know, I’ve been doing this a long time, and we do it in a lot of ways, and we figure it out for everybody.

 

Rick Jordan  

That’s so cool. So there’s a there’s an amazing part to your story, and you’ve been doing this for 34 years, obviously you still look amazing, and that means that you’ve been able to sustain things, you know, which would probably be bad for business. Let’s just be real, right? If you personally didn’t, at least you’re laughing at that. That’s good, yes, right on. You have to look the part. That’s in anything. That’s a good lesson for anything is you have to look the part, especially when you looking the part has to do with the way that you look, right? But that’s, I’m saying that intentionally, because you heard my intro right as we went through this, and it’s like, that’s what kind of triggers things for a lot of people, it isn’t even necessarily, I think, have you seen like the second one might be, this is my opinion, right? The second one is like, Oh, I feel crappy. But the first thing that triggers people into thinking that I need to do something about this is they look in a mirror like, God, I look like crap. You know, I look horrible. 

 

Andrea Marcellus  

I play the mirror game with every person who calls me, and because I really want to understand where each person is coming from individually, you know, okay, nobody goes to the mirror to, like, check in on how awesome we are. Like, zero people I’ve met do that, we all go and, like, check if there are things in our teeth or, you know, and in terms of our fitness, it’s like you check in on these spots that you have noticed have changed over time. And basically, each day, we do the little check in to see, you know, am I offending myself more or less in these particular areas today? And that’s what I try to find out from people, because it’s just, it’s really important to just, like, kind of call that out. And then obviously my work is shifting your brain somewhere else. That’s far more productive. But we do want to put all the facts on the table.

 

Andrea Marcellus  

Your weight, and if you’re over weight, for what makes you happy and energized. And I want to be really clear on that this isn’t about some arbitrary standard of where you fit on some model that doesn’t apply to you, where you feel happy, energized you like getting dressed, because if you feel your best, you will do your best. And weight is excess. Weight is a symptom of, actually, a malalignment of other aspects of your life and your mental well being.

 

Rick Jordan  

Right on so what do you hear? Because, I mean, here we are middle of January, right? And and everybody, of course, like the, one of course, like the, one of the biggest resolutions is, I need to lose weight. I need to get fit all of this garbage, right? Which, to me, isn’t even like the, the main decision, anyways, I’ve always said that that that’s, those are like, almost like, superficial things. They really are, you know, really being healthy is probably the actual choice. And then it’s like, looking good, feeling good is kind of a side effect, if you want to call it from being healthy.

 

Rick Jordan  

What do you mean like getting you? Like getting dressed? What’s that mindset?

 

Andrea Marcellus  

Getting when we get trust in the day, that is our first opportunity to generate some energy, right? So if you are putting on clothes that like are triggering you, like the button won’t come across, or the whatever like that that is that’s not going to give you great feelings about yourself, and, you know, create a sense of confidence and literally energize you. If I tell people, even when they are on a weight loss journey, go through your closet and get like, just box up everything that literally sucks at your soul. You know we want to get out of this practice of in five pounds this and in 10 pounds that, or whatever. Just you don’t have to throw anything away. Just put it away. Find some things that when you put them on, they make you feel strong, capable and powerful. So often, when people are coming to me, it’s that they’re high achievers. You know, generally, everybody who comes to me is an executive, some sort. You. In a you know, from 23 to people in their 60s, that’s my demographic. It’s massive, you know, but all of these people are high achievers, and what’s happening is their outside is not reflecting how strong and capable and confident they are on the inside. So just with the clothes you pick, even when you’re on a fitness journey, you want to make sure to put things on that put your best foot forward, that generate some energy for you, that make you feel you know as best as you possibly can, even in that moment, because how you feel about yourself really is what you’re putting out in the world, and it’s what you’ll get back.

 

Rick Jordan  

That’s so cool. So your demographic is like high achievers, right? Which anybody listening, I think, to this show either is that or wants to be that, right? They’re looking for a shift. And do you get an influx of individuals this time of year?

 

Andrea Marcellus  

You know, believe it or not, the biggest influx I got was in the summer, when you think people are on vacation, but it makes sense for this demographic. And because these people are taking a minute to think about themselves, everybody in my world is like, you know, we don’t want to just stay busy. These are people who take on a massive amount of responsibility because it excites them. They like being in charge. They like, you know, knowing the answer. They like, you know, driving the train. They like having the vision. These are our people, and something that comes with that territory is your own needs. Often get back burners. And when it comes to fitness, so much that is put out there makes it seem like it has to be, you know, very strict and very difficult to and like, like, it’s its own separate job in life, to, you know, get to the gym, to food prep, to do all these things. My people do not have the time for that. And guess what, neither do I. I am the CEO of a company. I’m not a trainer in a gym anymore, with all day every day to work out like, you know, I’m not squeezing my own almond milk and running five miles in the morning. Like, we’re not doing that.

 

Rick Jordan  

Is there a tool or something where you could squeeze your own almond milk? I’ve never heard that phrase before, like, squeeze your orange juice.

 

Andrea Marcellus  

There’s these, like, little gadgets. I gave one to my nap last year for Christmas. But I’m like, I’m doing that.

 

Rick Jordan  

What I’m thinking. Like, I mean, I’ve seen like things on how to make all but I’m like it like, almost seemed like Arnold, Arnold Schwarzenegger, in my head, like I will do, I will squish this almond and it will milk for me. 

 

Andrea Marcellus  

Do we milk the almond? No, but you know, like we are, my specialty is in, like, basically looking at what your life actually is, and giving that a big hug, and figuring out, you know, foods that are easy to make or get and that you really look forward to eating that tick the nutritional boxes we’re looking for, and then making it so that when you’re out with clients, or you’re out eating for fun at night with people you love, and bonding over food. You can have whatever you want, because we can’t vilify food. You know, it’s, it’s you can’t. It’s a massive stress relief, and it’s a way we bond and connect with people. So if you’re busy living this, no thank you, lifestyle on a business level, that’s like, kind of weird, you know, like when you’re out with people and you’re like, I don’t do this and I don’t do that. Like, you just don’t want to be throwing negatives on the table. And then, you know, that’s just, it’s awesome to just break bread with people and, like, literally feel like eating the bread if you want. Like, you can do it. And I help people get to that place where they don’t have to add more decisions into their day. Most of my people are suffering from decision fatigue above all, and we don’t want to make any of your fitness or well being extra decisions.

 

Rick Jordan  

Oh, geez, I feel that. That’s one of the reasons why I wear the same thing every single day, right? Black t shirt, black jeans. It’s, it’s, I mean, it looks good. It’s easy to pack. It’s become part of my brand. At the same time, it completely eliminates that decision from my life every single day.

 

Andrea Marcellus  

And when you approach food and exercise, the low value same meals in your day, the ones you don’t share with others, you tend to just eat on the run. When you kind of approach those in the same way, that’s when you’re home free. And that’s what I do. I help people come up with optimized choices of it’s this or this for breakfast, and you can either make it or get it easy, but it’s basically wearing the black T shirt and jeans, you know, of food, because this wasn’t some, we’re not, you know, we’re not at a Michelin star rated Starbucks, you know, like we’re dressed.

 

Rick Jordan  

I want to go to that, though. Is that a thing? A Michelin star rated Starbucks. Please send me. You’re validating me today in lots of different areas, especially the mission related Starbucks. At the same time, it’s like my breakfast every morning is the same too. That’s what I didn’t even think about that. It’s like I always equated the non decision making, or saving that decision making energy to just how I dress. But it’s also with. Breakfast. It’s like, and you know how many people make fun of me for that too? It’s like, well, I couldn’t do that. Why do you eat the same thing every morning? It’s like, well, because it’s just there, and it’s easy, and I don’t have to think about it. I can just get on with my dad.

 

Andrea Marcellus  

Right. And so if that is nutritionally optimized, often it’s tweaks, and then maybe there’s food choices, so that in the course of the week, the body’s not keeping score day to day, the body’s keeping score over time. It’s a profile over time. But if there’s like, I do this or this, that’s awesome. And only when you get really bored of one do we cycle it out and pick something else. But that’s actually how you’re home free. And imagine if you did that with breakfast. You do that with lunch. You do that the most important meal of the day, afternoon snack, most important meal to weight loss, because, well, for a variety of reasons, but when you no brainer that one too, nobody knows what to eat for a snack, like I literally do classes on it nice. 

 

Rick Jordan  

Let’s get tactical a little bit before we swing this back around here, because you’ve intrigued me on that. You know, typically in the afternoons I will do, you know, I might grab some almonds because they’re here in the office. And we stock stock, some things that are great. You know, if I’m out somewhere, it’ll be like a, it’ll be a protein bar, or it will be, literally, like an epic bar, or a chomps, meet some kind of meat stick. So it’s typically high protein is how I, how I take the approach my afternoon snacks. Am I on the right track here?

 

Andrea Marcellus  

Well, you’re on the right track with protein for the afternoon snack. You really want something that has protein and or a beneficial fat for sure, you know, because those will help with facilitate in the afternoon, and you do not want to arrive at dinner hungry. The key to not like opening the floodgates at night and food soothing is to make sure you eat enough during the day, but especially that afternoon snack. But what I would challenge you on and like you know, our work together, would be, what are some real foods from nature that are super easy for you to get, but that tick those boxes and coming up with options that are things you really look forward to because the bioavailability of that protein and plus, we’d be getting antioxidants, anti inflammatories, fiber, omega three fatty acids, and maybe even pre or probiotics, if we can get all those in and you didn’t have to think about it so much better than something you’ve got in a package, because Everything in those packages has more sugar and more sodium than you really want, and those are the things that work against you in your social meals. One of the best strategies is to use real food to change your preferences away from salt and sugar. So not that you won’t have them, but when you’re eating social foods, you know at restaurants limit you’ll limit your portions naturally, not because Andrea said so, or because you’re doing a thing, but you just naturally will start to portion control because you don’t get as much dopamine from them. So we try to use real food as much as possible, because of the bioavailability of nutrients, but also because we’re strategizing changing our tastes away from salt and sugar.

 

Rick Jordan  

That’s cool, as you said, like, get something from nature. I’m thinking, what about a bottle of scotch? You know, because isn’t, I think barley is from nature, isn’t it? I mean, that’s the grain that’s used in there. It’s a, I’m a big Scotch fan. Obviously, you’re giving a lot of good tips. Now, I want to circle back here because I wanted to head in the afternoon snack so everybody could hear about that. And me, thank you. Thank you, right? Everyone’s at this point probably, like two to three weeks into their their New Year’s resolution, right? And some are probably thinking, this is too difficult. I remember when I had my weight loss journey day number three, and, like, week number two was the most difficult, when I dropped 90 pounds, right and right, they’re just starting to get into that mode to where it’s like, it’s time to give up and right, even though most individuals right, as you’re you work with high level executives and high achievers, I love what you said, where you said it’s like, in the summertime, that’s when you get this influx, because they’ve actually had the moment to think about themselves. Now, for the for a lot of people in the general public, that moment does come over the holidays, you know, and it’s usually after they they like engorge themselves, Thanksgiving and Christmas. And now they’re looking in the mirror on December 26 just a couple weeks ago, and thinking, oh no, right? And let’s just pretend they’re probably really bloated on top of the fact that they need to make a shift in in their eating habits, regardless, and their their overall fitness journey. What would you say right now to those individuals who are about to say, You know what, I’m I’m done this. It’s over. What do they need to keep going and actually shift that that? I call it a fake resolution, right? Because it’s into more of like an actual desired end state for themselves, something that it’s not an option anymore. This is going to be what my life is. What would you say to them?

 

Andrea Marcellus  

I would say you need to shift the focus from what you can’t do, because usually it’s an elimination diet. Counting, macro counting, something like that, where then you start to obsess over what you can’t do, or what you know, whatever, and shift to what you can do and focus in a different direction. And I’ll explain why I, you know, I started out, you know, calorie counting, and this is what I learned in grueling workouts, calorie counting and grueling workouts, calorie deficit. That’s at first of all, no nobody in my 32 years of experience is a math equation, and calorie counting doesn’t take into account hormones, sleep, hydration, whether or not you’re like mother in laws in town you know

 

Rick Jordan  

Like you think that affects things

 

Andrea Marcellus  

And most importantly, your stress level. Stress is the X factor in all of this, of whether or not we are going to need soothing behaviors, because our brain is not trained to deal with literally just the pressure or the amount of information coming into our prefrontal cortex in a day, and diet specifically don’t work for neurological reasons. So you have this amygdala in your brain, your fear and anxiety center, and this is a protective thing. It’s not bad. It sends out adrenaline and cortisol to protect you. Cortisol slows down bodily functions, and the adrenaline gives you energy. So cave people times, you know, here’s what’s going on. Your amygdala is set off by only one of two things, one is scarcity and the other is threat. So if you’re a cave person, scarcity is, oh, there’s not enough berries on these bushes. Let’s go move the tribe. Your body is kind enough to shut off these big processes and give you some adrenaline, even though you’re starving to be able to move and walk and find some find some berries somewhere, and threat is, oh, wow, that’s a lion. I better run. And your body is kind enough to shut down unnecessary processes and give you some adrenaline, and off you go. And hopefully you survive these days, scarcity is, I’m not going to have enough time, I’m not going to have enough energy, I’m not going to have enough funds. And the other one I’d add in is I’m not going to have enough opportunity, or FOMO, or, you know, like that kind of a thing, those are the things that set us off. And threat is usually a threat to our ego. I’m going to fail. I’m going to look bad. I’m running a team that’s going to fail. I’m running a team that’s going to make me look bad, you know. And you’re at a weekend course with tissues, and we talk about it, and dig, dig, dig. You know, it’s going to be I’m unlovable. That’s the spoiler alert. You know, that’s the big fear. So in diets, they they like ding off the scarcity thing from day one, there’s an identity in it, and we get some dopamine for achievement for a little bit, because you’re doing a thing and you’re sticking to it. But just like you said in what was it day three of week two, or day two of week three, where you went, the dopamine run out, the identity is like you’re questioning whether that identity is really you, because it’s all based in so much restriction. And this amygdala is like shooting out all this adrenaline and cortisol, so it’s working against you hormonally, and the adrenaline is fueling your anxiety, it’s fueling your worry, it’s fueling your worst fears about yourself, that you’re going to fail, right? And so what do we do? Well, as you know, we’re all really bad at being uncomfortable, especially in this day and age where nobody can even sit still for a minute. We got to pick up a phone and scroll, you know, so we go into those soothing behaviors, and that’s where that adrenaline is now energizing our discomfort, and we have to sue that. That’s food soothing. That’s, you know, I’m going to sit in front of Netflix forever. I’m going to do, you know, whatever you see how then it becomes this vicious cycle. 

 

Rick Jordan  

Starts to become replacement therapy. You’re replacing one bad thing for another. Yep, yep.

 

Andrea Marcellus  

So you want to simplify the process, and you want to honor yourself in the process.

 

Rick Jordan  

That’s brilliant. Oh, my God, you got me wanting to hire you now. And then it’s, yeah, exactly. This is incredible. That’s, that’s great. So everybody needs to listen to every word that you’re saying, and please rewind this for the past like four minutes that Andrea was talking, because that is your key to success and the key to sustaining, because what you’re doing right now with your New Year’s resolution is not sustainable. It absolutely is not sustainable, and that’s the biggest issue that I’ve always had with resolutions. Andrea, you’re amazing for real, like you’re so articulate, and you make this so approachable. I appreciate you coming on. Where can everybody find you? And even more, so I’m just going to tell everybody, if you want to change in your executive high performer, hire her, okay? Because she sold me already. Yeah.

 

Andrea Marcellus  

That’s right, you know, want to know where people are finding me. I mean, like career Admiral and Coast Guard producers, people that are ahead of a swimsuit, even major universeand like all sorts of people, tick tock. Awesome. This is. That’s where you can find a lot of strategies. And my Instagram, of course, and then my website is and life.com and like Andrea life, like your life.

 

Rick Jordan  

I love it. You can get some great some great free content on there, some tips and everything. And then if you want to take it to the next level, you’ve got that tier. Thank you for coming on amazing conversation. You’re an amazing human. I appreciate you. 

 

Andrea Marcellus  

Thank you! You are too you.