Signed in as:
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Items shared in the Group and individual chat
Kickoff Seminar
- Prerecorded version of our kickoff seminar is here:
- Slide deck is here:
Preparing for week 1
- Week 1 Video: drive.google.com/file/d/1AE4xFxbJrWkUTGoNJebr0_1IQ1ZW7R7s/view?usp=sharing 🥦
- Week 1 Habit: Eat at least 2 servings of vegetables each day. Remember, simple wins. Fresh, frozen, canned, and pre-washed vegetables all count. The goal is not perfection—just finding simple ways to include vegetables throughout your day. Need some ideas? Check out this resource: Vegetable Ideas: drive.google.com/file/d/119m5jbNm_IR9twAf3EYWVbAWSs9cc1vS/view One of my personal favorites is mashed vegetables—they're easy, versatile, and a great way to increase your vegetable intake.
- A few additional resources you may find helpful:
- 🍽️ Eating Out Guide drive.google.com/file/d/1XdW6Ps0CVz6PNtrwKsMpV7PUzk38mrHd/view?usp=drive_link
- 📏 Portion Size Guide for Fat Loss drive.google.com/file/d/1tuEHW1z0GCeRRLfvPsV-jro8Tn2lPa_C/view?usp=drive_link
- 💪 Portion Size Guide for Weight Gain drive.google.com/file/d/1XM1fid85qGYiA4JsKslhaF6wcNktwXH2/view?usp=drive_link
- Don't feel like you need to implement everything at once. Focus on this week's habit, keep it simple, and look for opportunities to be a little more consistent than you were yesterday. Over the next six weeks, we'll gradually build one habit on top of another. For now, focus on your vegetables and let the rest take care of itself. Have a great Week 1! Chris
Week 1 mini challenge
- Welcome to Week 1's Mini Challenge!
- To complete this week's mini challenge, simply do the activity anytime this week and then check off "Completed This Week's Mini Challenge" in your app on Saturday.
- This week's challenge is simple: 📸 Post at least one photo (more if you'd like!) of a lunch or dinner that includes vegetables. Share your photo in the group message board. This is a great way to get ideas from others, stay engaged, and celebrate the healthy choices you're making throughout the challenge.
- If you're on social media, we'd love for you to follow 12th State Nutrition and share your progress. Feel free to tag us in your food photos and challenge wins: @12thstatenutrition
- Every follow, like, comment, and share helps us reach more people who could benefit from building healthier habits. Have a great week! Chris (instagram.com/12thstatenutrition)!
Creatine- I am not a big fan of supplements but creatine is one that everyone should have
Creatine gummies
If you have interest in creatine gummies I have been using the brand Create and have found them to be great, convenient and trustworthy in terms of quality. Since I like them I signed up to get everyone 20% off https://trycreate.co/12THSTATENUTRITION
Preparing for week 2
- Check out my message for week 2 here: drive.google.com/file/d/1ALM8U8n_3xGMdQrMWggsROvqu5bMvliy/view?usp=sharing
- Here are some ideas for snacks. drive.google.com/file/d/1fUcqxagdXifF_Xk0Jbd_kvOJPW-3lVop/view?usp=sharing
Week 2 mini challenge
This weeks mini-challenge is post at least one picture of your go to snacks for the week Also, do an inner circle inventory (resources link below). Who is supporting you? Feel free to post a picture of your accountability buddy in the group chat! drive.google.com/file/d/1Gq31m-VYl4_0sURUDfpDJfDr-OoL2mY3/view?usp=drive_link
Week 2 Seminar 2- Protein, carbohydrates and movement
- Prerecorded version of our kickoff seminar is here:
- Slide deck is here:
Preparing for week 3
- Check out my message for week 3 here: https://drive.google.com/file/d/1ALmpTEPTkV2oBl254DCO4vyPCcjau1lS/view?usp=sharing
- Protein sources overview: https://drive.google.com/file/d/1-fIl54cqD3bH8D88J89ZIWwGNTSB8p7k/view?usp=drive_link
- Breakfast ideas
Mid point one-on-one
- Please schedule your mid point one on one meeting using the following link. Meetings will take place during weeks 3 and 4 of the challenge
- This meeting can be virtual unless you are local and would like a body composition assessment. Please note there are two schedules the virtual one has more availability than the in person one.
- https://12thstatenutrition.com/challenge-1-on-1-meeting
Week 3 mini challenge
- Week 3 Mini Challenge: From the list below, post in the group chat the habit that helps you the most and the one you need to work on the most. The list below consists of 5 habits of highly successful nutrition clients.
- Habit #1: Keep It Simple: While it’s easy to get excited and want to change all the things, you just need to focus on taking one step at a time closer to your goals.
- Habit #2: Progress Over Perfection: We live in a society where it’s easy to compare and want to have everything right now. The problem is that sets you up for failure and frustration. Instead, set short and long-term goals. Overnight success comes from YEARS of daily actions towards your goals.
- Habit #3: Find Your Tribe: When we interview clients who’ve lost and kept off 60-200 pounds, they say the same thing; their support system was vital to their success. Who are the five closest people to you? Do they support or inhibit your progress to your goals? Identify those few people who are your tribe and keep them close, you will need them!
- Habit #4: Focus On Whole Foods First: When people think about diets, they think about what they can’t have. All of the sudden you crave more and more. Instead, let’s foster a positive relationship with food and focus on what you can have! Unsure what whole foods looks like? Start with the first twelve words of fitness: Eat meats and vegetables, nuts and seeds, some fruit and little starch.
- Habit #5: Have an accountability partner and regularly engage in communication (and stay active in the app) even during "difficult" times
Preparing for week 4
- Check out my message for week 4 here: https://drive.google.com/file/d/1AVL9cRVH-8EjckeHDdHbrSLipy2X8oEH/view?usp=sharing
- Slower cooker: https://drive.google.com/file/d/1B5ier0GcyBrmbPD--M0XABCFcOBXtUCg/view?usp=drive_link
- Casseroles (veggie based) https://drive.google.com/file/d/1cC60JprGGw0p5zwDRwWZtLBopFDbuqgz/view?usp=drive_link
- General recipes https://drive.google.com/file/d/15M_F7qowLeoXOu0-p70Go8em3Yk0YDiW/view?usp=drive_link
Week 4 mini challenge
Try something new! 🥑🍗 Try a new recipe and post a picture in the group (make sure it follows plate-ish). You can find recipes here from the documents sent last Thursday or from the website (or any other you find or make): 12thstatenutrition.com/recipes
Week 4 Seminar 3- Travel, nutrition labels and stress
- Prerecorded version of our kickoff seminar is here: https://drive.google.com/file/d/1VvhKYCUybue3LmMnJfPtUJiUoGqVbt0u/view?usp=drive_link
- Slide deck is here: https://drive.google.com/file/d/1RNzx_bgjr-oVlEyPdM2iRbuajT1ncAPS/view?usp=drive_link
Preparing for week 5
- Week 5 focuses on something that is easy for some and difficult for others... hydration my video overview here: https://drive.google.com/file/d/1AWu8kgvKLdGxVwi9OG37nq6GCuPsCGZK/view?usp=sharing
- hydration guide here https://drive.google.com/file/d/1TvmwIk6SV8ym_0LsdhQUptMvwi1ik6dL/view?usp=drive_link
Week 5 mini challenge
- Week 5 Mini Challenge: Daily movement is vital for health, mentally and physically. In the group chat: post a picture or let us know what you did for exercise one day this week!
- Also, post the best way you are staying hydrated this week!
Preparing for week 6
- In week 6 we are attempting to put it all together. Plate-ish for the day! Check out my overview here: https://drive.google.com/file/d/1A_Kx4Fy_8ejUzmQCo-iuqO9XEScLEHJm/view?usp=sharing
Week 6 mini challenge
- If you've enjoyed your experience, would you consider leaving us a Google review? Your feedback helps others learn about the program and gives them confidence to take the first step toward improving their own health and wellness. When writing your review, you might consider answering questions such as: • What challenge or wellness goal were you facing before the program? • What habits, strategies, or insights were most helpful? • How did the program impact your nutrition, energy, confidence, or overall health? Leave a review here: g.page/r/CawY4o7h2IZFEBM/review
Final one-on-one meeting
Week 6 Seminar 4- Self evaluation and next steps
- Prerecorded version of our kickoff seminar is here: https://drive.google.com/file/d/1CoKiXW7ayhkA4L6cyr5oTj5liTi3CoEz/view?usp=drive_link
- Slide deck is here: https://drive.google.com/file/d/1sbxq4-2Esbf8z4NyNhYUGuqTuaBKiHKE/view?usp=drive_link
Let's continue!
- Join me for one on one individualized coaching. If you are interested message me at email chris@12thstatenutrition.com or click the link at the top of this webpage
