Joseph Champa, RD, CSCS

Joseph Champa, RD, CSCS I offer fitness & nutrition solutions for people to attain PEAK performance in everyday lifešŸ’Ŗ

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

And so it beginsā€¦. Reminder to minimize process foods, take fish oil, & magnesium threonate if you or your kiddo is in f...
09/05/2025

And so it beginsā€¦.

Reminder to minimize process foods, take fish oil, & magnesium threonate if you or your kiddo is in football/contact sports.

Limit brain inflammation.

Your brain is important.

Also, Cris & I are like oil and water.

ok bye

If this exercise doesnā€™t show up in your workout every few weeksā€¦I think you need a different workout. Period. Single Le...
09/03/2025

If this exercise doesnā€™t show up in your workout every few weeksā€¦

I think you need a different workout. Period.

Single Leg RDLs are such a great exercise.

Mobility. Stability. Strength.

Might be a big one for ACL strength.

Might also load the hamstrings & Glute (especially holding opposite hand)

Anyways- if itā€™s not in- add it with good form:)

*Make sure itā€™s pain free of course.

ok bye

Whatā€™s your favorite kind of cardio? Honestly- none of those really- Maybe an incline walk/ruck with a Netflix show or t...
09/01/2025

Whatā€™s your favorite kind of cardio?

Honestly- none of those really-

Maybe an incline walk/ruck with a Netflix show or the upright bike as I go thru the Hawaiian Islands.

I enjoy my cardio with my wife.

Ok- now your head is in the gutter- itā€™s when we walk outside together.

Point is- do the exercise you like.

The End.

ok bye

ā€œshe thiccā€ beverage at the Huckleberry House in Bismarck. This place was pretty fantastic & enjoyed the beverage:) Mayb...
08/31/2025

ā€œshe thiccā€ beverage at the Huckleberry House in Bismarck.

This place was pretty fantastic & enjoyed the beverage:)

Maybe a little too much joking with my wifešŸ¤Ŗ

Anyways- your glutes are important.

Actually the biggest muscle youā€™ve got
(not a jokešŸ˜‰)

That glute max will keep you upright and people staring so make sure you train it:)
ok bye šŸ‘šŸ‘

Do people still drink juice? Personally, thought it was a thing of the past based on the high sugar content & low nutrit...
08/27/2025

Do people still drink juice?

Personally, thought it was a thing of the past based on the high sugar content & low nutrition quality.

Anyways- my kiddo has juice on the regular.

It might be diluted greens & electrolytes, but we call it juice.

Follow up to the hydration post the other day.

I know itā€™s difficult getting in all the things, thatā€™s why SUPPLEMENTS are sometimes a great option.

Yes- I said supplements.

Not to be confused with replacing real food you chew & is more naturally-occurring.

ok bye

My 30 minutes of daily involved this guy again.Movement is movement. Consistency is šŸ”‘ ok bye
08/25/2025

My 30 minutes of daily involved this guy again.

Movement is movement.

Consistency is šŸ”‘
ok bye

You can justify anything right? Had a mojito the other day and was with lime juice, club soda, fresh mint, & rum. Was jo...
08/24/2025

You can justify anything right?

Had a mojito the other day and was with lime juice, club soda, fresh mint, & rum.

Was joking with a few clients and told them how healthy my drink was!

Check out the supporting evidence-specifically rum- on it being super healthy.

Bottom line- can nearly always find some evidence online supporting your point of view.

Does that mean itā€™s real?

Nah.

I suggest using a bit of logic & reason when seeing all this stuff onlineā€¦.

Be skeptical & use good judgment backed by solid research.

Just my opinion tho.

ok bye

The Godā€™s Child Project changed my outlook on life. Grateful my mom got involved & gave me the opportunity in high schoo...
08/22/2025

The Godā€™s Child Project changed my outlook on life.

Grateful my mom got involved & gave me the opportunity in high school.

I. NEED. WATER. Hereā€™s your reminder to drink 1/2 your body weight in ounces of water. Weigh 150 # = 75 ounces h20Thatā€™s...
08/20/2025

I. NEED. WATER.

Hereā€™s your reminder to drink 1/2 your body weight in ounces of water.

Weigh 150 #
= 75 ounces h20

Thatā€™s a minimum yā€™all.

Your body will thank you:)

ok bye

Here I go again on a bit of a rantā€¦Go thru the checklist below & see if you answer yes to all of the questions. If you d...
08/18/2025

Here I go again on a bit of a rantā€¦

Go thru the checklist below & see if you answer yes to all of the questions.

If you donā€™t- maybe itā€™s time to take a look at thingsā€¦

Exercise is supposed to IMPROVE your quality of life.

Maybe Iā€™m old school here-

I think exercise should make me feel better.

Itā€™s a question I ask my clients often:
Do you feel better than when you came in?

The answer should be YES.

Are you getting injured while working out or do your workouts put you at risk for injury?

Unfortunately, there are a lot of people whose workouts, imo, are increasing risk of injury.

Or worse-

Getting injured while working out šŸ¤¦šŸ¼ā€ā™‚ļø

Then- are you getting results?

Most people are looking to increase energy, look better naked, & do life better.

Complete personal opinion here: My bench press number has nothing to do with that.

My shoulders also have an opinion about heavy bench pressšŸ˜‰

Rant over.

ok bye

Throwback photo to Fl last December. Were thinking we were going to escape the ND cold for a bit then we found ourselves...
08/16/2025

Throwback photo to Fl last December.

Were thinking we were going to escape the ND cold for a bit then we found ourselves in parkas in FL.

Reason I post this:

Itā€™s possible to have enjoyment when itā€™s cold. No need to be sad if itā€™s rainy.

Look on the bright side.

Find the positive in things.

Super happy we avoided a bunch of crowds & lines throughout the trip.

ok bye

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Dickinson, ND

Opening Hours

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

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