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Joseph Champa, RD, CSCS

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Dickinson, ND
Joseph Champa, RD, CSCS

I offer fitness & nutrition solutions for people to attain PEAK performance in everyday life💪

I provide specific nutrition guidelines & supplement protocols to get you results!

01/21/2026

External conditions typically dictate our lives.

Been cold AF lately with some added wind. Current real feel is -7 & going to get into the -20s by the weekend.

Anyways- why do I post?

Usually, when in the wide open space when conditions are literally in your face, you can see the road.

When it’s more of a shaded /calm area, snow drifts in. Can’t see the road.

What am I getting at?

If you just go thru the harsh conditions and keep going-you’ll typically make progress due to the clear path.

If you take the shaded route, the path is uncertain & may go off course.

Or maybe you just pause or don’t even go due to the conditions. (This used to be me)

You choose.

Anyways….

You can still execute and follow the path when external conditions are harsh.

ok bye

01/20/2026

Cocktail & Chips.

Being healthy doesn’t have to be hard.

Some might disagree that protein chips & Sprite Zero aren’t “healthy.”

That’s an opinion.

It curbs my appetite.
Don’t get bloated.
Low cal.
High protein.
Great flavor.

Ya I know- some ingredients you cannot pronounce. I don’t do this daily.

Anyways- you do you.

ok bye

01/18/2026

Healthy should be simple and convenient!

I’m biased with The Coffee Box

📷pb cup protein shake, strawberry banana smoothie, & cherry hydration boost.

The protein shakes contain real ingredients with minimal fake $h!+.

The smoothies actually have REAL fruit. Not the sugary syrup that most places call a “smoothie”.

The hydration boost contains an electrolyte blend that’s actually proven to aid in overall hydration markers without all the sugar, cheap ingredients, & fake stuff.

I guess I’m selling today😑 Even if you don’t go to thecoffeeboxnd , finding a spot that uses real stuff that you feel better after consuming is a step in the right direction!

Feeling bloated, tired, & crashing isn’t supporting you imo.

Anyways, thank you for those who continue to support us & refer others to our healthy coffee shop. It truly means a lot!

ok bye

01/17/2026

Checks all the boxes for me.

✅ protein -15g
✅ produce- banana
✅ lean- 0g fat
✅ delicious
✅ convenient
✅ low cal- 230
✅ filling
✅ cheap -< $2

Healthy doesn’t have to be so damn hard like a lot of the internet may tell you.

ok bye

01/14/2026

Man- it’s a struggle raising children somedays.

The easy button is unlimited screen time & being a friend as a parent.

My goal is to raise men of character and integrity.

When I say something-

I do it.

Ok- why post this Joe?

Idk maybe it’s out of frustration-maybe it’s just to give a shout out to those grinding against the grain- maybe it’s cuz I’m proud of my kids-maybe it’s cuz I’m hopeful for the next generation-

ok bye

PS my kid asked me after he worked his shift when he was getting paid- I said-most paychecks happen 2 weeks later…he got paid 🙄

01/13/2026

✅ protein + ✅ produce = 👌perfect

Pretty hard to go wrong when this is a core part of daily nutrition.

Call me crazy, but if you do this 80% + of the day, you’ll get the results you are after.

But then I added the bbq sauce….

35 calories worth.

I do this 1x daily with my added condiments.

It adds up.

35 calories x 7 days =245 calories per week.

Nearly 2% of my weekly calories.

Hope you sense the sarcasm.

Anyways- keep it mostly clean and minimally processed.

ok bye

01/10/2026

1/2 of the population is dehydrated.

Did you know that?

Did you know that dehydration can cause a lot of discomfort/fatigue/poor sleep/over eating/etc ?

I took the plunge and got a 1/2 gallon water bottle. My goal is to drink a gallon daily.

No I’m not on the gallon for everyone train.

1/2 bodyweight in ounces plus activity & sweat can get a person close to daily water needed.

I Do need to focus more on water & measure otherwise I can overconsume caffeinated beverages & miss the mark.

This particular jug is 64 oz and has it labeled on the side.

Works great cuz then all I need is 2 daily…

Easy to count that high:)

And

If I drink other water elsewhere, can do a little calculated math on what’s needed to reach a gallon.

Ain’t no way I’m drinking more than a gallon if I don’t have to 😑

Find best method to keep hydration levels up and consistent.

No need to start weighing your food if you can’t drink your water imo.

ok bye

01/08/2026

Kids will be kids.

I know one thing- kids learn behaviors quite young.

My kiddo chose against a winter sport & isn’t allowed to just sit & “be a kid” if that means going on electronics for hours on end.

Well- he’s doing daily activity of sorts. This evening he did choose to do some walking & watch a movie.

Joe- that’s horrible!

Is it tho?

Is it horrible to prioritize my children’s health & show them at an early age?

I don’t think so.

Real talk- I think kids being obese at a very young age is horrible & can be a a lifelong battle .

Don’t worry- this isn’t a consistent thing. Sometimes swimming, playing outside, shooting pucks, etc all counts.

Just moving is all that is required.

ok bye

01/06/2026

Was a dream to create a one-stop-shop for health & wellness.

Getting closer.

Genuine Physical Therapy is doing a great job & is a huge asset to the facility. A great way to get therapy and bridge the gap between therapy & getting back into life and the gym.

Elevate Health is the private 24/7 gym that’s so clean you can walk bare foot without worry. It’s also got limited memberships so it’s never too busy.

Also has a private area for personal & group training.

The Coffee Box is the Healthy Coffee Shop that serves amazing protein shakes & boost drinks that are full of nutrition. Leaves you feeling pretty dang good & avoiding the “blah” feeling.

Appreciate all the support along the way.
ok bye

01/06/2026

Checks all the boxes on my plan.

✅ protein
✅ produce
✅ carbs
✅ flavor

Ya I know there’s a few extras & imo don’t matter.

What do u mean Joe?!

That’s like an extra 94 calories in condiments!

Yep- I measure/weigh every few weeks & check my waistline to see if moving in the right direction.

If I’m not, I lock it in.

Most people know the action steps if up a few pounds.

If not, focus on single ingredient foods.

Eat more produce.
Drink more water.
Move more.

Probably don’t focus on the chic filet sauce you add in every 17 days.

ok bye

01/03/2026

The Recovery Tank 💪

What habits are you looking to create or change?

“The goal is to keep your tank relatively full—so you can face whatever challenges come your way with energy and confidence.
To add more water to the tank, plug the leak by decreasing stress.
If that’s not possible, you can also turn up the faucet by adding more recovery practices.
Or, do both: Lower stress while increasing rest and recovery.”

ok bye

12/29/2025

How u rolling into the new year?

Same same
Or
So bright you going to need sunglasses
❓❔❓❔❓❔

You choose.

Take ownership.

Victim culture sux.

ok bye

Address

Dickinson, ND

Opening Hours

Monday	5am - 6pm
Tuesday	5am - 6pm
Wednesday	5am - 6pm
Thursday	5am - 6pm
Friday	5am - 6pm

Website

http://www.training-new.com/

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12/29/2025

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