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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!

11/29/2025

Kinda crazy how much info is out there these days!

I know it can be super confusing with what to believe….

Today’s topic: back squats

Full disclosure: I do not barbell back squats any of my clients or athletes.

I do, however, show them the proper way to do them even tho I do not program them.

Why?

Some programs call for back squats & I want people to be doing them properly if required.

Anyways- I’m into single leg work & a lot of research actually points to it being more effective on multiple fronts.

Check out this video:
https://youtu.be/CGajXgvsPB8

Long story-but improper lifting and loading my spine consistently helped with some back pain.

Stopped loading my spine and started to correct form- back pain lessened.

And yes- you can still get jacked if you don’t back squat.

ok bye

11/27/2025

Happy Thanksgiving!

Open 7-12 today! Grateful for baristas who volunteered to work.

Get some high quality beverages thecoffeeboxnd

To support the subpar nutrition & crazy day…

I Might suggest an Arnold Palmer +energy
Electrolytes +tea + energy
Or a Super Grape
Electrolytes +greens +energy

Say hi to the baristas or stay at home:)

https://www.doordash.com/store/the-coffee-box-dickinson-24737338/

11/26/2025

What age do you start hitting the skechers slip-ins?

Asking for a friend…

Comfort sole.
Hands free.
Wide toe box.
STYLISH.

Able to run in if needed …never a r mm to run imo tho 🤷‍♂️

ok bye

11/24/2025

Oreos for breakfast?! Wtf 😬

Joe- seriously?!

How many people out there running into breakfast hang ups ?

I know I do especially with my extreme egg allergy son.

In my defense, it’s Greek yogurt.

Also, “A single Oreo Double Stuf cookie has approximately 70-75 calories, with macros consisting of about 3.5g of fat, 10.5g of carbohydrates (including about 6g of sugar), and 0.5g of protein.”

Comparison: Fruit loops contain 12g sugar per cup.

You can justify anything, right?

Speaking of justifications, my kiddo takes vitamins in the morning too as I’m aware there’s not much micronutrient value in the Oreo/Yogurt concoction.

He leaves feeling full & satisfied unlike some other magically delicious options. We save those for evening “dessert”.

ok bye

11/23/2025

A few people DM’d me regarding My extreme beard growth and asking for my secrets…

Wish healthy eating and movement was the answer- turns out it’s not🙄

Anyways- full chinstrap? Thinking I could pull it off

ok bye

11/22/2025

Coach Lenin giving pointers the other day.

I’m pretty sure he said “keep showing up.”

Consistency breeds a lot of positive things.

Well…I guess unless you’re consistently eating 5000 calories daily & consistently walking 100 steps daily- then maybe weight gain isn’t that positive.

Anyways- show up regularly.

Sometimes it’s not pretty.

Sometimes it’s not the best workout.

Sometimes it’s not a perfectly organic, protein-packed meal.

Consistency.

ok bye

11/20/2025

Open and honest communication regarding the gym.

Elevate Health will be pausing new memberships for a few weeks starting January 1.

Sounds ridiculous Joe- isn’t that the the best time to snag new members?

Yes it is.

However, our business model focuses on optimal customer experience.

We are a private facility in which our goal is to give members a positive experience every time so they can achieve peak performance in life.

So- pausing for a few weeks can get our dormant members active & also to help us determine if the gym is at capacity or add more without deterring optimal customer experience.

Here’s a virtual tour: https://youtu.be/waPKgKgG-co?si=R7YMyYrdoLzykuQW

ok bye

11/19/2025

I know what you’re thinking- Who’s that guy with the thick beard?!

It’s me Joe- no shave November. Sorry about my lack of follicle fotos.

Drop any beard oil recommendations in the comments. I can hardly tame this thing!

Anyways, produce is limited with winter.
Mostly frozen or apples/bananas.

I cut a whole bag of apples and they keep for a handful of days without much browning!

How do you ask?!

A little salt water.

My mother in law is to thank for this:)

1 tsp. to 2 cups of water. Soak 8 to 10 minutes, stir a few times. Rinse.

ok bye

11/18/2025

Qdoba?

Not quite.

The 11 year old said it was close minus the queso.

I’m a huge fan of the mexi bowls cuz it’s a great way to get all the macros in with great flavor.

I specifically like it for my kids & athletics.

Energy from the rice.
Micronutrients from the veggies.
Protein from the steak.

Doesn’t bog you down and leave you bloated- usually.

From a time commitment:

Air fried the steak.
Minute rice.
Ready to eat green lettuce.
Salsa.
Tortilla strips.

Longest part was waiting on the air fryer. Total of about 10 minutes.

Keep it healthy & simple.

ok bye

11/15/2025

Got this from a friend.

Boys saw and wanted in their room.

Couldn’t say no.

Hopefully the actions will follow. Most like the saying & most don’t follow thru with actions.

I used to be more of that way-talked a lot and did not deliver.

Being solution-oriented is a huge skill!

Perspective is everything.

ok bye

11/12/2025

I still marvel at bad @$$ gyms- most of them are in the UK.

Looks a night club/luxury/ultimate experience.

Why post this?

Visualization & dreams can become a reality.

Ok Joe- now u sound like a crazy person!

Ya- I am a bit crazy & know I had visualized and worked toward gym ownership for years.

It works.

Anyways, here’s your reminder to live your purpose & go after your dreams.

ok bye

11/10/2025

Another cheesy photo 🙄

Anyways, is it not difficult to stay hydrated when it’s cold?

It is for me.

Shameless plug: banana cream pie latte- white coffee, banana flavor, almond milk.
35 calories & delicious.

Sometimes I play a game with myself-

Before I indulge in the hot BCP latte, I force myself to have a tall water.

Even easier if I get one with my latte.

Hydration during the winter is tricky for me. Gots to be creative.

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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