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

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!

11/18/2025

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

11/08/2025

I struggle to keep up with content, so here’s a family photo.

Good plenty of em, just feel like my Health content shouldn’t always include my family.

As I type this- I think the above is actually foolish.

Photo aside, my Health is for me & secondary is family.

The true purpose of my content is for your health & the people around you.

That’s really my why behind all the content.

Well-aside from clicks & likes🙄

Make healthy normal.

Be an example for others.

If healthy is just who you are, you can focus on the things you say you want to focus on- family, friends, sports, faith, finances, etc.

Let’s normalize being healthy!

ok bye

11/05/2025

Repost on an easy way to get in some protein & produce.

I actually enjoy the baby food packets & average 1 daily when I’m in a pinch to get my baseline produce guideline completed.

Being healthy does not have to be hard.

ok bye

11/03/2025

This kid is a goon.

Happy Monday!

Health context; used to run myself into the ground & forget about my health.

Then I realized if I’m not at my best, how can my kids be?

Am I good example?

Short answer was no.

“You Gotta be selfish to be selfless.”

Interesting concept to ponder.

ok bye

11/01/2025

Hard time feeling pulldowns in your back?

Yes, that’s where you should feel it- not shoulders/arms.

Give this video a ride & amp up your technique.

Do me a favor & avoid behind the neck pulldowns ESPECIALLY if you have any shoulder pain/issues.

I really like doing more of these with clients who hold stress/pain in neck & upper back.

So- get out of your traps!

ok bye

10/29/2025

Before & Afters.

Don’t believe everything you see online.

Most of it is fake & alters reality.

It’s a shame & y’all need to be aware.

ok bye

10/27/2025

Seems like protein is getting all the attention lately….

Real quick- my recommendation is .5-.75g/lb daily.

Example: 200 # human
100-150grams daily

Yes, I know it’s lower than what’s out there.

Here’s what I feel like you should know-

Meet the minimum requirements as a starting point!

Get to.5 grams daily
Next
Drink 1/2 bodyweight in oz water daily
Next
Eat 3 fruits and veggies total daily

If you cannot do all 3, no need to increase anything imo.

If doing all 3 & still extra hunger and/or sore from workouts, I might recommend to increase protein up to .75 grams/lb.

ok bye

10/25/2025

Bagged salad and frozen/air-fried rotisserie chicken.

Checks a few boxes & minimal on prep.

Sometimes you gotta keep it simple.

ok bye

10/22/2025

Rents Due.

Daily reminder on choices having prices and benefits.

Choice: Eat a hot-n-ready pizza.

Benefit: I looove pizza! 🍕

Price: bloated & potential dad bod in the works.

Choices have prices & benefits.

Rent will come due.

Might be in energy level, increased body fat
OR
Might be a compliment from a friend, better self-esteem.

You choose.

ok bye

PS don’t judge my selfie. It’s awkward.

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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