It's common sense ya'll !!!! The more water you drink the less room you have in there to fill up on calories. So it does aid in weight loss but it is also super good for you! A lot of times people think they’re hungry when in reality they’re just slightly dehydrated. If you’re staying hydrated, you’re less likely to mistake thirst for hunger.

How much water should you be drinking? It actually all depends on how much you weigh. Here is the simple math: Divide your weight in half, and that corresponds to the number of ounces of water per day you should be drinking. For example, a woman who weighs 135 pounds should be getting 67 ounces per day, or about eight glasses.

However, you also need to take into consideration your activity level and the temperature outside. If any of these are higher, then your water consumption should also be higher as well. If we’re losing water, you need to be replenishing it.

You shouldn’t wait until you feel thirsty to drink either. You can actually turn this into a habit by slowly adding the amount of water you drink now and adding a little bit more to that until you get to the right amount you should be consuming daily. Get ahead of the game, don't wait till you are thirsty to drink. Just like forming healthy eating habit this is a lifestyle shift or pre-meal ritual than a race to accomplish in a short amount of time.

Some ways I sneak it all in is: drinking a full glass of water every morning right after brushing my teeth. Drinking a full glass before every meal and snack. Drinking a full glass before bed. Drinking a bottle of workout during my workout for the day. Drinking a bottle of water each time a get in the car. Keeping a bootle of water on my desk as I work all day and sipping all day. It's super easy and as time goes on these tricks become habits into your daily routines.

If you’re not big on the taste of plain old water (hey, no judgment), summer is the perfect season to flavor it. Add fresh berries or slices of cucumber, lime, watermelon or grapefruit to a pitcher, and keep it on hand in the fridge.

Each month I also have a Water Challenge group too for 5 days!!! If you want in to put these habits into play.... just let me know!!! Would love to have to you <3

Quinoa Black Bean Veggie Burgers

Quinoa Black Bean Veggie Burgers

Ingredients:

1 cup quinoa, cooked

1 can black beans, rinsed and drained

2 cups mushrooms

1 onion

1 handful kale leaves

2-4 cloves of garlic ), minced

1 Tbsp coconut oil

drizzle sesame oil

1 Tbsp tamari

1/2 tsp turmeric

1 tsp cayenne pepper (omit or lessen)

sea salt and black pepper

Directions:

1. Preheat oven to 350'.

2. Cook quinoa if you don't have any already cooked.

3. Toss mushrooms, kale, onion into food processor (or chop finely). After processing until finely chopped add black beans and process on a lower setting so beans stay fairly chunky.

4. Heat coconut oil in a pan and add tamari, veggie mixture, garlic, and spices. Drizzle sesame oil all over.

5. While it's cooking line a cookie sheet with parchment paper.

6. In a large bowl add quinoa and cooked veggie mixture together. Form into patties.

7. Place patties on cooking sheet and cook in oven for 20-30 minutes (depending on your oven and how big you made your burgers).

Personal Development

OMG!!! If you do not do personal development you are missing out!!! Listen, 5 years ago I would have laughed if you told me I needed this but dang do I NEED this!!

Literally tonight I was reading a chapter about including your spouse in your goals and dreams which may surprise some but Joel and I don't always share the same ones 😜😳😜😳

Tonight I read this and Joel and I were just about to watch a movie and I said "Babe, instead of a movie will you just read this one chapter and we will call it a night?"

This was my way of saying "Babe, we need to have a talk but my friend here is gonna do the talking for me!"

Whewwww! A lot was said, unsaid!!! Let's see what happens!!!

Do you have a hard time expressing your dreams to your spouse? Cause I know I do 

❤️

Day 1/21 Day Fix Extreme

First workout complete!!! Now for the hard part .....

Not putting crap into my mouth!

Even I am stepping way out of my comfort zone and attempting not to eat out this whole 3 weeks!

Today has been a rough morning. So rough that I only got half my workout in before calling it quits. Not giving up and it just means I gotta do it tonight and probably start over but at least it will get done. However, I did finish an awesome glass of superfoods and finally starting to feel the focus again!!!

So for everyone needing a super boost this loving Monday morning with me!!! Check this recipe out!!! ‪#‎superfoods‬ ‪#‎boostinacup‬ ‪#‎tackletheweek‬‪#‎happymonday‬ #noexcusefitnessfamily 

Little Black Dress Season!!!

This is like really scary but do you all realize it's only 15 weeks until 2016??? 15 weeks and a new year is upon us!!! New goals, new resolutions, a possibility at a clean slate for our new you!!! 

But wait!!! Who wants to roll into "little black dress" season in an oversized brown paper sack??? Not me!!!! Which means NOW is the time to kick it up a notch so I can be just down right stunning in my little black dress ringing in a New Year! A New Me!!!!

So I am kicking off a Little Black Dress Accountability Group where we will be focusing on all those "right" areas!!! And if you thought we are just sitting around doing squats, you're on the wrong track!!  The right areas as in fitness and nutrition!!! Do you realize if you lose 1 pound a week between now and the end of the year that's a whole 15 pounds!!! 2 pounds a week is 30 pounds gone!!! Incredible right!!!

Well we don't have much time so I need to start this group like ASAP or we won't be fitting in those dresses, we will be squeezing into them... So I am only taking a handful of people who are down right serious about changing themselves and their health before the end of the year! Like I said, we are starting right away so hit me up NOW to get into my online group where we will accomplish all these goals and then some! Let 2016 be your best year yet!!!

Reese's Shakeology Bites

You will need: To make 8 Peanut Butter Cups

4 tablespoons of coconut oil

8 tablespoons of Chocolate Shakeology

4 tablespoons of all natural peanut butter

Take 2 tablespoons of the coconut oil and place in microwave for 30 seconds or until liquidfied.

Stir in 4 tablespoons of the Chocolate Shakeology

Divide evenly between the 8 spots in mini muffin tin pan

Place in freezer for 5 minutes

Take out and place 1 teaspoon of peanut butter on each chocolate disk, spread evenly

Melt remaining coconut oil and stir in remaining Chocolate Shakeology

Pour on top of peanut butter layer

Freeze for at least 30 minutes, ENJOY !!!!!!!!!!

Astragalus

Alrighty, here we go again with What’s in it Wednesday!!! Remember last week we talked about those Adaptogen Herbs as a group making our bodies basically feel like little super power people? Well this week I was going to start breaking down that group of Adaptogen Herbs as we know that’s a group of herbs, but what specifically right?

SOOOOO :)   In my words and from my own experience! Before I started drinking Shakeology I would faithfully every year around Spring Break time frame would get a cold and eventually every year this cold turned into pneumonia. This usually left me out of work for at least a week trying to recover and of course the medical bills piling up again from the x-rays, doctor appointments, and medicine I would have to pay. Easily each and every year this would cost me about $1000 a year going through this. Not to mention just quality time lost with my family or lack of productivity out of myself.

However, since drinking Shakeology, I have not had one round of pneumonia. Actually, I haven’t even been really sick besides I believe a runny nose once. My family, my children also do not get sick. I from my own personal experience totally contribute this to drinking Shakeology faithfully every day for this change in my own body. Now it seems I may have learned one of the key ingredients in helping me to change this unfortunate expensive pattern to a much more desirable one. To MY new way of life!!!! A happy and healthy one!!!!

Here is what I learned. One of them is the Astragalus. This is basically a root within those herbs and is a large genus of about 3,000 species of herbs and small shrubs, belonging to the legume family Fabaceae and the subfamily Faboideae. The dried root is used medicinally. Astragalus roots are sold as long pieces, which have a tough, fibrous skin with a lighter interior. Some products are produced by frying the roots with honey, although the untreated root itself has a sweet, licorice-like taste.

The Astragalus has a history of use as a herbal medicine used in systems of traditional Chinese medicine and Persian medicine. In traditional Chinese medicine it has been used to reinforce qi and strengthen the superficial resistance, and promote the discharge of pus and the growth of new tissue. It is used in China principally as a tonic and for treatment of diabetes and nephritis. It is an important component of Fu-Zheng therapy in China, where the goal is to restore immune system function. There is extensive Chinese literature on the drug.

Biotechnology firms are working on deriving a telomerase activator from Astragalus. The chemical constituent cycloastragenol (also called TAT2) is being studied to help combat HIV, as well as infections associated with chronic diseases or aging. There is some preliminary evidence to suggest that astragalus, either alone or in combination with other herbs, may have potential benefits for the immune system, heart, and liver, and as an adjunctive therapy for cancer. The most common use of astragalus root in herbal medicine in the US is as an immunostimulant to counteract the immune suppression associated with cancer therapy.

Research of the herb is often focused on the function of cycloastragenol in the aging process of immune cells, and its effects on the cell’s response to viral infections. It appears to increase the production of telomerase, an enzyme that mediates the replacement of short bits of DNA known as telomeres, which play a key role in cell replication, including in cancer processes.

Other uses include the Astragalus often is recommended for the prevention of the common cold.

Extracts of Astragalus are marketed as life-prolonging extracts for human use. A proprietary extract of the dried root has been associated with a significant age-reversal effect in the immune system, in that it led to declines in the percentage of senescent cytotoxic T cells and natural killer cells after six to twelve months of use.

So, pretty sure I will never quit drinking Shakeology! Shakeology is WAY more than just some protein shake or weight loss shake out there on the market!!! It more than pays for itself in the long run!!!

Adaptogen Herbs

Alrighty!!! Since so many people want to label Shakeology as a “protein shake” and I truly in my heart do not see it as that… I wanted to start a new tradition here on this page called WHAT”S IN IT WEDNESDAY!!!! Shakeology is truly a complete meal replacement shake filled of SUPERFOODS. Yes, it has protein…. but it’s that PLUS everything else that makes it so remarkable so I am hoping we can all learn together.

One thing Shakeology has is Adaptogen Herbs!!! Scientifically…. the astragalus, ashwagandha, cordyceps, ginko leaf, tulsi (holy basil leaf), macra root, maitake mushroom, reishi mushroom and schisandra!!! I am also going to go into these ingredients more as well on Wednesdays in the future as we go, but for today I want to share with you the basic idea of these adaptogen herbs.

Adaptogen Herbs are one of the most important groups of herbs to take in the 21st century. Adaptogens not only increase the resistance to the adverse effects of long-term stress yet the majority are also a tonic, immune-stimulating and increase general sense of well-being.

Adaptogenic herbs may be used as the treatment or as part of the treatment for the following: Stress, exposure to stressors such as high altitude, intensive training etc, chronic illness, debility, convalescence, chemotherapy, radiation therapy, and to increase physical and mental performance

Adaptogen Herbs are known to increase physical and mental stamina and performance, protect against the effects of radiation, reduce the side effects of chemotherapeutic drugs, reduce the incidence of infection, increase resistance to chemical carcinogens.

Because of their effects on the body's capacity to deal with stress, coupled with their tonic activity, these herbs can be used in a huge number of conditions and situations. The particular adaptogens we use in each formulation will depend largely on the other actions attributed to each of these herbs as well as their energetics.

So now that the science behind these herbs has now been discussed…. in my everyday language….. It is these same Adaptogen Herbs working together along side all the other ingredients put into Shakeology making my body run the smoothest as possible. I like to think of this particular group of herbs as my Superwoman Herbs because it is this group that increases my emotional, physical, and mental performance as I am out trying to conquer this thing I call LIFE !!!! It is this group of herbs, that keeps me together, helps my anxiety and gives me my super powers to kick some daily butt!!!!!

Don't Quit

Up early to get an early morning run in! I still absolutely love Fridays where I can sneak away to the gym and get lost within myself now! 5K down so now time to treat myself ❤️ Another Friday tradition! 

I love waking up everyday but everyone else in the office really celebrates Friday's so I join in with the fun! I just make sure to burn it off beforehand!!! 

Hope you all have a perky Friday!!! And whatever you do, don't quit on your goals! If you are not working towards something in life, then your not getting anywhere, and you will lose yourself in life. 

Don't quit! Find yourself with your happy place! #fitnessismine #notjusttolookgood #itfeelssogoodtoo

Fit Club Friends

Fit Club was another awesome one!!!! Sorry I didn't get this posted earlier but right after I ran off to the beach for some errands and family time. Though as the day went on though I was reminded several times how much these relationships mean to me. 

I see people come and go from my life constantly and from the lives of my friends and yet these healthy relationships based on pure friendship and love sustain. We have watch each other and ourselves deal with deaths, losses, gains, troubles within our families, troubles and victories within our businesses. It's amazing how instantly we are right their having each other's backs. Even more amazing that a workout, a dumb selfish workout, can bring a team together.... And afterwards a sense of relief and peace of our problems. 

With them I know I can handle it all. Without them I would be lost. 

WE ARE BETTER TOGETHER!!!! #weareone #wethinkalike #itsmorethanateam #weareafamily #thereisnoIinTEAM #teamwork #fitclub

Awesome things about Fit Club

Oh the awesome things about Fit Club...

✅ Meeting more coaches

✅ Meeting new friends

✅ Working out with others

✅ Trying out different programs

✅ Healthy socialization

✅ Brainstorming

✅ Feeling of my community 

✅✅✅ IT IS FREE !!!

I am so excited week after week not only to workout virtually with my challengers but to be able to workout with my local friends within my community too!!! This business rocks with the amount of support you get! It rocks with the type of people you meet! And it rocks with my personal life allowing me to be the very best me there is!!! #thankyoubeachbody #ilovecoaching #fitclub #noexcusefitnessfamily

Fit Club

What's up!!! The best morning at Fit Club yet!!! Check out our crew!!! Some say living this lifestyle is just too hard and I NOW would argue that (in the past I would have agreed). Now that I have changed my life I am surrounded everyday by FRIENDS who continue to push me to be a better me, to be the person I strive to be and for that I am thankful. 

When I started as a Beachbody Coach I was only one coach, had very few friends living this lifestyle and countless amounts of people who thought I was just downright crazy. I heard it all and thought it all from friends who unfriended me on Facebook to people who just didn't understand how someone who was still overweight be a good coach and yet here I am... Still coaching and yes somewhere we must be doing something right because we continue to grow and grow. The No Excuse Fitness Family continues to grow more than I ever imagined and more and more people who are the coolest people I have ever met keep joining in this healthy lifestyle with me! 

Looking back to the old me, 70 lbs heavier, exhausted from babies, beaten up by life's dilemmas and living in skin I couldn't stand.... I am so happy I ignored the doubt within myself, that I let certain friends fade, that I used those words of others as motivation because now I can truly live and love the life I am living!!! 

It's happening all around you all! It truly is and if your ready to join in on the go either in our groups or on our team reach out! You can do this too! I know for me I am all about doing it and making it fun!!! And seriously would love to enjoy this life with you!!! #livingthelife #abetterme #makingwaves #fitclub #noexcuses #noregrets

Snickers ShakeO!!!

I was chatting with my No Excuse Fitness Family the other night, you know those ones keeping me in check, and we were talking about late night treats! I of course asked for Snickers, lol.... But I need the healthy kind. Check this glass of YUM out!!!

Come on.... Who else is a Snickers lover out there? What's your favorite type of treat?

Are You Lacking Motivation ???

Are You Lacking Motivation?

If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.

ARE YOU GUILT OF CHOOSING THE WRONG MOTIVATOR ???

You might start working out in order to "look better" or "lose weight." But if this is your only ultimate goal then the long term success will most likely fail. Jumping into a new routine without first making a commitment to your health is a big mistake.

If you're starting a workout plan or new diet just to "look good," it's not going to last long. Your will power is going to eventually crumble if it's latching on to something as artificial and temporary. When your goal takes a deeper meaningful meaning, such as your health for yourself and your family, success will follow.

Instead, make a commitment to your long term HEALTH. Have a plan for when things get tough (which they will, if you're new to this) and make sure you have a good support system in place like the private Facebook group we run for our Challenge Groups!!! We also have FREE online support groups to help carry you through times of weakness.

We know you can do this!!!!!!!!

When I first started working out finding the motivation was super HARD. I knew I wanted this in my mind and woke up ready to go each and every morning but then life issues kept poping up again and again and distracting me. My old bad habits like eating lunch out with my friends kept haunting me. And just the confusion of where to start over whelmed me. 

Working out wasn't my idea of fun at the beginning, not a bit. But I knew it had to be done for me to hit those goals. What I had to work on was changing my mindset. Just as we think of eating dinner, or sleeping or even showing is a necessity in life. I started with telling myself that for me to be able to shower for the evening to get to bed, that I had to complete my workout and to earn that shower! This worked very well for me. I used that shower as a reward and after a while my body started to crave these workouts and they became much more enjoyable and fun because by then I was in accountability groups myself and was surrounding myself with people who related to me and understood what I was going through. As I continued my body was getting stronger, and I had more and more energy for workouts. 

What I did was take baby steps to hit my goals. I started small with having no more snacks or bad snacks within my home. If we wanted a snack it had to be fruit or something more healthier than just a bag of chips and dip. Snacking usually comes from being bored anyways, you are not truly hungry, most times you are bored. When I noticed I was bored I would do stretching type exercises to help pass the time and I made it a purpose to be more productive during these times. Such as if I found myself bored and wanting to snack, then I would go clean the kitchen, or porch, just something to keep me going and accomplishing things that would have to be done anyways at some point. After I felt like those baby steps were just habit then I would change another step along the way, such as not eating out lunch with my lady friends except once a week. This helped save money and helped me hit more goals. 

I have honestly done these same baby steps the whole way through my journey just fine tuning little things the whole way and making this a lifelong habit for me and it has influenced my family with these choices without them even knowing to be healthier for themselves in their lives. 

Love Hate Relationship

It's a love hate relationship! Hate getting up at 5 am for workouts... Love this amazing feeling I have all day from doing it!

http://youtu.be/CNZ4J_RGM54

This Was Not Always Me

This Was Not Always Me

We have grown like crazy over here and the last few days talking to challengers and coaches sometimes I have to remember where I started, where I came from... Back to the Basics!!!!

See that fool, me, jumping around vvvvvvv down there? Exactly! That was not always me! For real, when I started this journey I was 200 lbs! My workout consisted of putting my newborn sick baby in a $3 yard sale found stroller and walking as fast as I could! Which wasn't very fast and I hoped dogs would come kiss my tush in the neighborhoods I had to do this in, just saying! 

But what I am saying is that once you hit that day when you wake up and are done with this up and down you have been living and today is the first day of change and you set your sights on that goal you see in your head, you are unstoppable!!! Believe me! This wasn't an overnight easy journey, I cried, had bad days, failed, and had set backs! But I always stood back up and went for it again! Somedays you have to push through to hit those goals! Today was one of those days for me. 

Seriously, I have been there! I couldn't do it without my accountability groups and partners! I couldn't do it without you! This system is proven success, not for just me but rounds and rounds of challengers. Set your mind to it and we can do this together and I will be here for you each step of the way and why? Cause I have been there!!! 

If you or someone you know are interested in an accountability group, send me a message or even email me at Gabrielle.birnie@gmail.com and let's talk about that vision you are eyeing! It can be done once you mute those negative voices!

Tabata Power Max 30

Tabata Power Max 30 today!!! Feeling whooped on and awesome at the same time! I am in 💙 again!!! Why did I wait so long to start this one? I will tell you... I was scared and had my doubts and now here I am enjoying this so much. Talking with a dear friend of mine about all the excuses we tell ourselves and our off starting something and then thinking where we could be if we just had started or took the opportunity when it first presented itself.... Can you imagine where we would be? Get comfortable with being uncomfortable and we can all surprise ourselves. #getstartednow #hushtheexcuses #betterlatethannever #letsgetstartedtogether #wecandoit #evenwhenwethinkwecant #noexcuses

Cauli-Soup

Cauli-Soup

1 head cauliflower chopped
2 garlic cloves, minced
1 diced onion
2 carrots
2 celery stalks
4 cups chicken stock
1 cup coconut milk
1 1/4 tsp ground cummin
1 tsp ground turmeric
1/2 tsp ground coriander
fresh dill to taste
4 slices of bacon
Ground pepper to taste

In large saucepan mix and cook garlic, onion, carrots, and celery. Stir until tender. Stir in cauliflower and cook another 5 mins. Add in chicken stock, cummin, turmeric, coriander and coconut milk and stir together. Bring to boil and then reduce and simmer for about 15 mins or until veges are tender. Season to taste and garnish with bacon and dill.

Oatmeal Cupcakes

Oatmeal Cupcakes

5 cups rolled oats

2 1/2 cups of ripe mashed banana

5 tbsp pure maple syrup

2/3 cup chocolate mini chips

1 tbsp coconut oil or vegetable oil

2 1/2 tsp pure vanilla extract

*** Feel free to do add ins such as: coconut flakes, cinnamon, walnuts, raisins....

Preheat oven to 380 degrees. Combine all ingredients in bowl and stir well. Poor into cupcakes liners and bake for 20 minutes. You may also broil for 1 to 2 minutes, but optional.