bethferacofitness
Beth Wilkas Feraco
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No BS Health & Wellness Coach 🍎 👇🏻Apply for Coaching ⬇️
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Let’s talk about FIBER!!
You do not need a gut reset diet detox protocol bullshit.
You need to eat more fiber!
Did you know one of the reasons there is
a rise in colon cancer is because most of you aren’t eating enough fucking fiber?!!!!
Women need about 25-30 grams per day
Men need about 30-50 grams per day
Benefits of a high-fiber diet
🖤Normalizes bowel movements.
❤️Dietary fiber increases the weight and size of your stool and softens it. ...
🖤Helps maintain bowel health. ...
❤️Lowers cholesterol levels. ...
🖤Helps control blood sugar levels. ...
❤️Aids in achieving healthy weight. ...
🖤Helps you live longer.
We Can Do Hard Things
Love, Coach Beth
#fiber #health #guthealth #wellness #nutrition
You do not need a gut reset diet detox protocol bullshit.
You need to eat more fiber!
Did you know one of the reasons there is
a rise in colon cancer is because most of you aren’t eating enough fucking fiber?!!!!
Women need about 25-30 grams per day
Men need about 30-50 grams per day
Benefits of a high-fiber diet
🖤Normalizes bowel movements.
❤️Dietary fiber increases the weight and size of your stool and softens it. ...
🖤Helps maintain bowel health. ...
❤️Lowers cholesterol levels. ...
🖤Helps control blood sugar levels. ...
❤️Aids in achieving healthy weight. ...
🖤Helps you live longer.
We Can Do Hard Things
Love, Coach Beth
#fiber #health #guthealth #wellness #nutrition
On a weight loss journey?
Keep it simple!
You don’t need a gut reset, you need more fiber
You don’t need endless energy drinks or pre workout, you need some fucking sleep
You don’t need to cut out sweets, need to build a healthy relationship with food
You don’t need to cut carbs, you need to limit your intake of highly processed foods
You need to stop waiting for motivation and take some fucking action
It’s not your metabolism, age, or genetics it’s the fact that you’re not consistent ever!!
Stop worrying about how many calories you’re burning during your cardio session and just do some fucking cardio
Stop worrying if you cheat should be lifting hire wait slower reps or lower wraps hire weights because both should be included in your programming!! Just lift some fucking weights!!
We Can Do Hard Things
Love, Coach Beth
#keepitsimple #wellness #health #weightloss
Keep it simple!
You don’t need a gut reset, you need more fiber
You don’t need endless energy drinks or pre workout, you need some fucking sleep
You don’t need to cut out sweets, need to build a healthy relationship with food
You don’t need to cut carbs, you need to limit your intake of highly processed foods
You need to stop waiting for motivation and take some fucking action
It’s not your metabolism, age, or genetics it’s the fact that you’re not consistent ever!!
Stop worrying about how many calories you’re burning during your cardio session and just do some fucking cardio
Stop worrying if you cheat should be lifting hire wait slower reps or lower wraps hire weights because both should be included in your programming!! Just lift some fucking weights!!
We Can Do Hard Things
Love, Coach Beth
#keepitsimple #wellness #health #weightloss
3 Ingredient Pumpkin Spice Cake!!!
Ingredients:
2 eggs
Can of pumpkin
1 box of spice cake mix
Pre heat oven to 350’
Mix all ingredients together and mix!
Spray non stick spray to a 9x13” pan
Cool for about 25-30 min
Optional topping:
1 cup Fage O% Greek yogurt
1 scoop of 1st Phorm Pumpkin Spice Latte’ protein powder
1/2 container of light cool whip
So good!!!
Link for free shipping if you want the protein is in my Linktree!
Cake is less than 200 calories a slice without topping
We Can Do Hard Things
Love, Coach Beth
#pumpkin #pumpkinspice #bethferacofitness #nutritioncoach
Love, Coach Beth
Ingredients:
2 eggs
Can of pumpkin
1 box of spice cake mix
Pre heat oven to 350’
Mix all ingredients together and mix!
Spray non stick spray to a 9x13” pan
Cool for about 25-30 min
Optional topping:
1 cup Fage O% Greek yogurt
1 scoop of 1st Phorm Pumpkin Spice Latte’ protein powder
1/2 container of light cool whip
So good!!!
Link for free shipping if you want the protein is in my Linktree!
Cake is less than 200 calories a slice without topping
We Can Do Hard Things
Love, Coach Beth
#pumpkin #pumpkinspice #bethferacofitness #nutritioncoach
Love, Coach Beth
Consistency over Perfection!
I had a follower send me a visual of what people thought consistency was with glasses of water and I just HAD to make a REEL
No one is perfect but that’s what you think consistency means
Consistency is a commitment
You just keep moving forward no matter what
You don’t let one bad day turn into 3
Don’t let perfect be the enemy of good
Do you struggle with consistency?
We Can Do Hard Things
Love, Coach Beth
#consistency #health #nutrition #bethferacofitness
I had a follower send me a visual of what people thought consistency was with glasses of water and I just HAD to make a REEL
No one is perfect but that’s what you think consistency means
Consistency is a commitment
You just keep moving forward no matter what
You don’t let one bad day turn into 3
Don’t let perfect be the enemy of good
Do you struggle with consistency?
We Can Do Hard Things
Love, Coach Beth
#consistency #health #nutrition #bethferacofitness
Grams are a smaller unit of measurement and more accurate.
Most everything you buy has the serving size in grams on the back of the box/bag.
When you measure in cups or spoons you are measuring by volume not by weight and that's not accurate
Do an experiment.
Measure something out with a measuring cup and dump it in a bowl on a scale. See if it matches the grams of the portion of the food your using
#caloriedeficit #nutrition #protein #fitnessmotivation #fitmom
Most everything you buy has the serving size in grams on the back of the box/bag.
When you measure in cups or spoons you are measuring by volume not by weight and that's not accurate
Do an experiment.
Measure something out with a measuring cup and dump it in a bowl on a scale. See if it matches the grams of the portion of the food your using
#caloriedeficit #nutrition #protein #fitnessmotivation #fitmom
Are you loving yourself to health or are you hating yourself to skinny?
So many of you equate losing weight to absolute fucking Misery
You do these crazy things to lose weight that are in fact not healthy
You fast
You give up sugar
You give up carbs
You only eat meat
You do a crazy cleanse
800 calorie diets
You literally fucking torture yourself in the name of “health”
What about loving yourself to health?
What about fueling your body with adequate protein? Adequate fiber? Adequate calories?
Movement in a way you love?
What if you actually worked on your mental health and healed your relationship with food?
Health doesn’t equal torture and what I see is most of you like to torture yourselves in the name of a smaller pant size
It doesn’t have to be that way
Start LOVING yourself to health
We Can Do Hard Things
Love, Coach Beth
#health #selflove #mindset #weightloss #fitafter50
So many of you equate losing weight to absolute fucking Misery
You do these crazy things to lose weight that are in fact not healthy
You fast
You give up sugar
You give up carbs
You only eat meat
You do a crazy cleanse
800 calorie diets
You literally fucking torture yourself in the name of “health”
What about loving yourself to health?
What about fueling your body with adequate protein? Adequate fiber? Adequate calories?
Movement in a way you love?
What if you actually worked on your mental health and healed your relationship with food?
Health doesn’t equal torture and what I see is most of you like to torture yourselves in the name of a smaller pant size
It doesn’t have to be that way
Start LOVING yourself to health
We Can Do Hard Things
Love, Coach Beth
#health #selflove #mindset #weightloss #fitafter50