Baum Fitness - BAUM SQUAD

Healthy Swap #15

Avoid the “eat from the bag” trap.

When you snack from large containers, portions disappear fast.

Swap: Eating from bag → portion into bowl

Visual boundaries increase awareness.

Calories drop automatically.

Environment change beats willpower.

— Coach Joe Ronnebaum

https://pro.everfit.io/CoachJoe-BaumFitness

Stop Guessing — Start Tracking 🍽️

Most people think they’re eating right… until they start tracking.
Using a food scale isn’t about obsession — it’s about awareness.
When you track and weigh your meals, you learn:

✅ What’s really in your food
✅ How your body reacts to certain ingredients
✅ Where hidden calories (or deficiencies) are sneaking in

Whether your goal is fat loss or muscle gain, you can’t hit the target if you don’t know where you’re aiming. Tracking is the foundation of real results.

Start simple. One meal a day. Build from there.
– Coach Joe Ronnebaum , CPT, CES, NPC,SFC
Baum Fitness - BAUM SQUAD

👉 Join my program or learn more here

pro.everfit.io

Baum Tip: On Bell Peppers 🌶️

Did you know 🤔

Bell peppers are one of the richest vitamin C vegetables — supporting immunity and collagen‼️

Macros (per 100g raw):
Calories 31
Carbs 6g
Protein 1g
Fat 0.3g
Fiber 2.1g

Raw vs Cooked Tip:
Raw has highest vitamin C.
Cooking increases carotenoid absorption.

So best option.... Have them both ways!
Best of both worlds 💪

https://pro.everfit.io/CoachJoe-BaumFitness

Healthy Swap #14

Upgrade your sandwich higher protein lower calories 💪

Small changes add up fast.

Swap:
Mayo → mustard or light spreads
Cheese slices→ non fat/low fat cheese (lower in fat and calories higher in protein)
White bread →higher-fiber low cal. bread (45 calories per slice vs 70+ calories per slice)
Sub high fat salty meats →low fat low sodium deli meats/chicken or turkey breast cooked at home.

Same sandwich.
Fewer calories.
More fullness.

Fat loss lives in small upgrades.

— Coach Joe Ronnebaum

https://pro.everfit.io/CoachJoe-BaumFitness

Baum Tip: On Milk 🥛⚖️

Did you know 🤔

Milk fat level changes calories and vitamin absorption.
Whole Milk (100g)
Calories 61
Protein 3.2g
Fat 3.3g
Carbs 4.8g
✔️ More satiety
✔️ Better fat-soluble vitamin absorption

2% Milk (100g)
Calories 50
Protein 3.3g
Fat 2g
Carbs 5g
✔️ Balance of taste + calories

Skim Milk (100g)
Calories 34
Protein 3.4g
Fat 0.1g
Carbs 5g
✔️ Lowest calorie
✔️ Same protein
Unique Tip:
Fat in milk improves absorption of vitamins A & D.

Almond Milk (Unsweetened, 100g)
Calories: 15
Protein: 0.6g
Fat: 1.2g
Carbs: 0.3g
✔️ Lowest calorie option
✔️ Dairy-free
✔️ Often fortified with calcium/vitamin D
⚠️ Very low protein

Oat Milk (Unsweetened, 100g)
Calories: 47
Protein: 1g
Fat: 1.5g
Carbs: 7g
✔️ Creamy texture
✔️ Contains beta-glucans for heart health
✔️ Great in coffee/shakes
⚠️ Higher carbs than most milk alternatives

Soy Milk (Unsweetened, 100g)
Calories: 33
Protein: 3.3g
Fat: 1.8g
Carbs: 0.7g
✔️ Highest protein plant milk
✔️ Closest to dairy nutritionally
✔️ Contains complete plant protein

Looking for coaching? Click that link below and let's get to work! 💪

✨Consultations always free✨

pro.everfit.io

What's up SQUAD‼️‼️‼️
Got some exciting news supplement wise 😀

As most of you know I'm now training at LifeTime out here in Texas.

And if your looking for clean supplements with natural ingredients this is the post for you.

LifeTime has its own supplement factory and storage/shipping facility

Every batch 3rd party tested and blind taste tested to ensure every batch is quality 💪

From protein (whey/isolate/vegan)
Also comes in a All in one Protein+vitamin+probiotic

To
Creatine monohydrate
EAAS
Pre-work (non stim available online)
Magnesium
Collagen peptides
Detox kits
And soooo much more‼️

If your having nasty side effects from your current supplements or not feeling/seeing the results your going for. It may be time for a change.

Use my link below for 10%cash back rewards points 💲
Sign up for auto ship and save 10% on every order 👏

LT Shop Shop our curated selection of products to support your Healthy way of Life.

Healthy Swap #13

DON'T DRINK YOUR CALORIES ‼️‼️‼️
Save your calories for your meals

Swap juice for whole fruit

Juice removes fiber and concentrates sugar.
It’s easy to drink several servings fast.

Whole fruit keeps fiber intact.
You get fullness and satisfaction.

Same food source.
Far better for hunger control.

Don’t drink calories, eat them!

— Coach Joe Ronnebaum

https://pro.everfit.io/CoachJoe-BaumFitness

Healthy Swap #12

Increase food volume without increasing calories.
(High volume low calorie dense foods)

Swap:
Small calorie-dense sides < large veggie sides

Fries < roasted potatoes or veggies
Chips < air-popped popcorn
Small meals (burgers)< big low-cal meals (burger salads)

More food.
More fullness.
Same calories if not less!

This is how you diet without feeling deprived.

— Coach Joe Ronnebaum

pro.everfit.io

Baum Tip: On Shrimp 🍤

Did you know 🤔

Shrimp is very high protein with almost no fat — ideal for lean muscle support.

Macros (per 100g cooked):
Calories 99
Protein 24g
Fat 0.3g
Carbs 0g

Unique Benefits:
✔️ Extremely lean
✔️ High iodine & selenium
✔️ Low calorie

Cooking Impact:
Steaming or grilling keeps calories lowest.

Frying adds significant fat.(Are we seeing a trend here?)

https://pro.everfit.io/CoachJoe-BaumFitness