12th State Nutrition

12th State Nutrition 12th State Nutrition is not a “diet.” Simple steps with personal accountability for long term success

04/20/2026

Most of my clients hear from me twice a week. Thursday is one of those days. 📲

Here's what that actually looks like: I'm not sending you a generic "how's it going?" I'm checking in on the specific things we've been working on. How did your plate-ish week look? Are you hitting your protein? How's sleep been? Did that work trip throw things off?

It's a real conversation, not a form you fill out.

And if I don't hear back? I follow up. Because that's the job. The weeks where people go quiet are usually the weeks where something is hard, and that's exactly when accountability matters most.

A lot of people have tried tracking apps or programs where you're basically on your own after the first week. That's not how this works. You've got someone in your corner who's actually paying attention.

That's what makes the difference between knowing what to do and actually doing it. 💪

If you want that kind of support in your corner, follow along and reach out when you're ready.

04/17/2026

Let's talk about weight loss drugs. Seriously. 💊

GLP-1 medications are real, they work, and they're not going anywhere. For a 200-pound person, we're talking about a potential 20-40 pounds of fat loss. That's significant.

At 12th State Nutrition, my benchmark for a successful year is around 24 pounds of fat loss, about two pounds per month. That puts us in the same conversation as what these medications are producing in clinical studies.

Here's what I believe: these drugs and good nutrition aren't competing with each other. They work better together. The plate-ish approach, veggie and protein focus, mindful carbs, planned snacks, is designed to support the whole person, whether they're on a GLP or not.

Some people need these medications. Some people want them. Either way, my job is the same: help you build the nutrition habits that actually stick. Follow for my full series on how these work, why, and how to implement them with healthy nutrition (and if they're even right for you)!

04/16/2026

You don't have to cook everything from scratch to eat well. That's not realistic for most people and it's definitely not realistic for me. 😅

Some nights I'm grabbing a rotisserie chicken from the store, throwing some frozen broccoli in the microwave, and calling it done. Other nights it's pre-made turkey burgers or a deli meat wrap with whatever vegetables are in the fridge.

Is it a chef-level dinner? No. Does it have protein, vegetables, and take less than 10 minutes? Yes. That's the bar. 🍽️

The idea that you need to spend your whole Sunday cooking and portioning containers to "eat healthy" keeps a lot of people stuck. They think if they can't do the full meal prep, they shouldn't bother at all.

But a simple meal you'll actually eat beats an elaborate one you won't make. Every time.

Keep it easy. Keep it repeatable. Keep showing up. 💪

04/15/2026

Most people don't struggle at dinner, they struggle at lunch. Planning ahead allows you to reduce decision fatigue, stay on track with your habits, and reach your nutrition goals. 💪

What's your go-to lunch prep for a busy week?

Progress doesn’t come from one perfect day. It comes from the small, boring decisions you repeat all week. 🔁⁠⁠This is wh...
04/14/2026

Progress doesn’t come from one perfect day. It comes from the small, boring decisions you repeat all week. 🔁⁠
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This is what a week of good habits actually looks like vs. what regression looks like when the basics slip:⁠
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💪 Getting your training in consistently, not just when you feel like it.⁠
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🍳 Protein with breakfast (even if it’s just a Greek yogurt on the way out the door) instead of skipping it entirely.⁠
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🍽️ Having a lunch prepped and ready to grab vs. defaulting to whatever’s fastest because you didn’t plan ahead.⁠
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🚶 A walk after dinner with the dogs instead of going straight to the couch.⁠
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🛒 Shopping with a list and intention vs. wandering the aisles and tossing in whatever looks good.⁠
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None of these are hard individually. But stacked together, consistently, they’re the difference between making progress and wondering why nothing’s changing.⁠
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You don’t need to overhaul your whole life. You just need a few repeatable habits and the accountability to keep showing up. 💪⁠
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Follow 12th State Nutrition for practical nutrition coaching that helps you build the habits that actually move the needle.⁠

04/13/2026

Building muscle and losing fat both come down to habits. But the habits aren't identical, and that's where a lot of people get stuck. 🤔

If fat loss is your focus, the plate-ish basics do a lot of heavy lifting. Protein at every meal, vegetables on the plate, planned snacks so you're not starving at dinner, and staying hydrated. Simple, repeatable, no tracking required.

If you're trying to gain muscle? Those same foundations apply, but you're probably eating more than you think you need to. More protein, more carbs around your training, bigger portions overall. It's less about cutting things out and more about making sure you're giving your body enough to build with. 💪

The mistake is trying to do both at the same time without a clear plan, or copying someone else's approach when their goal is completely different from yours.

That's why the first thing Chris does with every client is get clear on what you're actually working toward. The habits follow from there. 🎯

04/11/2026

The one weekly habit that makes everything else easier? Saturday grocery run. 🛒

Before Chief, Tucker, Christina, and I hit the boat for the afternoon, I knock out a quick restock and get the basics handled for the week.

Not a 3-hour meal prep marathon. Just making sure my fridge is set up so weeknight decisions are easy. Protein ready to go (rotisserie chicken, eggs, whatever I'll actually eat that week). Vegetables that don't need a recipe. A couple of snacks in the 100-200 calorie range with some protein. Drinks I'll actually grab throughout the week. 🥤

Saturday morning, done before the fun starts. Then it's boat time. ⛵🐕

The rest of the week? I'm not relying on willpower at 6 PM. The choices are already made. The fridge is ready. Dinner takes 15 minutes instead of turning into a "what do we even have?" situation.

This is what I mean when I talk about setting yourself up. Your environment does more for your nutrition than motivation ever will. Get your weekend restock done and the week takes care of itself. 💪

04/09/2026

You can work out hard and still not see the results you want. 🏋️

Lauren was showing up to CrossFit consistently, putting in the work, doing everything right in the gym. But her body composition and energy weren't matching the effort.

The missing piece? Nutrition.

She wasn't eating poorly. She just wasn't eating with any real plan. Not enough protein, inconsistent meals, no structure around snacks or hydration. Sound familiar?

Once she started working with a coach and dialing in the basics (protein, vegetables, planned snacks, enough water) everything started to click. Better energy in workouts. Better recovery. And the body composition changes she'd been chasing finally showed up. 💪

That's the thing most people get backwards. They try to out-train inconsistent nutrition instead of setting up simple habits that support what they're already doing in the gym.

If you're putting in the work and not seeing results, your training probably isn't the problem.

Follow 12th State Nutrition for practical nutrition coaching that supports your training, your schedule, and your real life. 🙌

https://www.facebook.com/workplaceoptions

Your environment matters more than you think.⁠The people around you can challenge you, support you, and help you stay co...
04/08/2026

Your environment matters more than you think.⁠
The people around you can challenge you, support you, and help you stay consistent when motivation fades.⁠
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At 12th State, coaching is about sustainability…not just plans.⁠
👉 Tag someone who pushes you to be better.⁠
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04/07/2026

Most corporate wellness programs focus on fitness. But nutrition is the piece that actually moves the needle.

After running 12th State Nutrition's six-week corporate nutrition program, Lauren saw what happens when employees get real coaching, not just another wellness portal. Her team built better habits, had more consistent energy, and walked away with practical tools they're still using.

What made this different from the usual HR wellness offering? Actual human support. Not an app doing the work. Twice-weekly accountability, practical education people could apply the same day, and a community pushing each other forward.

When employees feel better, everything improves. Productivity, morale, even how they show up at home.

Nutrition coaching isn't just an individual investment. It's an organizational one.

If your company is looking to level up employee wellness, let's talk about what a six-week program could look like for your team.

https://www.facebook.com/workplaceoptions

04/06/2026

Sunday morning sorted. 🙌

Cottage cheese flatbread + egg + chorizo = one of the easiest, most satisfying breakfasts you can make. High protein, simple ingredients, and it actually tastes like something you'd want to eat.

This is the kind of breakfast that sets your whole day up right, without spending an hour in the kitchen.

Save this one for next Sunday. You won't regret it!

04/03/2026

Most people think nutrition success means being more disciplined. More willpower. More restriction.

But for Lauren, the biggest shift wasn't about being stricter. It was learning that simple, repeatable habits actually get better results than trying to be perfect.

No calorie counting. No complicated meal plans. Just a clear focus on the basics: enough protein, enough vegetables, planned snacks, and staying hydrated. That's it.

When nutrition stops being this big stressful thing you have to "figure out," it gets a lot easier to stay consistent. And consistency is what actually drives results.

That's what real coaching looks like. Not perfection. Not extremes. Just practical guidance and accountability that helps you keep showing up.
If you want results that last, your nutrition needs to work with your life, not against it.

https://www.facebook.com/workplaceoptions

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