Joseph Champa, RD, CSCS

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!

Easy peasy wraps Yep I even looked up the spelling of “easy peasy”. Tortilla Pre made Costco chickenPre washed lettuceB...
08/08/2026

Easy peasy wraps

Yep I even looked up the spelling of “easy peasy”.

Tortilla
Pre made Costco chicken
Pre washed lettuce
Bbq sauce

✅

Convenient. High in protein. Don’t need to start the oven. Flavor is great. Pretty dang healthy.

*issues with the “healthy” part? Minimize the BBQ & skip the tort.

ok bye

Another plug🙄You know what I see? A lot of ppl who aren’t really sure what they are doing in the gym. Then I see that un...
08/05/2026

Another plug🙄

You know what I see?

A lot of ppl who aren’t really sure what they are doing in the gym.

Then I see that uncertainty move to poor movement.

Then- pain and discomfort.

Why?

All because a person has the right intention of getting healthy.

That sux.

Try out a free workshop to help you or somebody you know.

Ok bye.

https://www.elevatehealthinc.com/book-online

Some days nutrition is low and the heat takes a toll. Need something to replenish & refresh. A tall adult beverage on ic...
08/03/2026

Some days nutrition is low and the heat takes a toll.

Need something to replenish & refresh.

A tall adult beverage on ice unfortunately does not do the trick…. I wish it did.

Double scoop electrolytes
+
greek yogurt parfait

👌👌👌

Protein pancakes 🥞 Peanut Butter 🧈 Banana 🍌 Yep- added some SF syrup too. Protein- Produce- Calories- FlavorGreat for ou...
08/01/2026

Protein pancakes 🥞
Peanut Butter 🧈
Banana 🍌

Yep- added some SF syrup too.

Protein- Produce- Calories- Flavor

Great for our young boys trying to get some weight on as they train for life & sports.

This can work for a “normal” human too-

Maybe just less PB & a smaller portion.
ok bye

🔍 Quality matters.When choosing a protein supplement, look for:✅ Third-party testing✅ Transparent labels✅ High-quality i...
07/29/2026

🔍 Quality matters.

When choosing a protein supplement, look for:

✅ Third-party testing
✅ Transparent labels
✅ High-quality ingredients
✅ Reputable manufacturers
✅ Complete amino acid profiles

Your body doesn’t care about the marketing.

Your body responds to what’s actually in the container.

💀 Coach Skele says:

“The cheapest protein isn’t always the most expensive mistake. But sometimes it is.”

Research

📖 Protein supplementation can improve gains in muscle mass and strength when paired with resistance training.

📖 The ISSN recommends prioritizing adequate total protein intake and high-quality protein sources for active individuals.


Invest in quality. Your body is worth it.

NOT ALL PROTEIN IS THE SAME.🍗 Not all proteins do the same job.The best protein is the one that helps you consistently m...
07/27/2026

NOT ALL PROTEIN IS THE SAME.

🍗 Not all proteins do the same job.

The best protein is the one that helps you consistently meet your needs.

🥩 Whole Food Protein
Your foundation.

🥤 Whey Protein
Fast digestion. Great post-workout.

🥛 Casein Protein
Slow digestion. Often used before bed.

🌱 Plant Protein
Effective when formulated to provide a complete amino acid profile.

🦴 Collagen
Supports connective tissue but is not considered a complete muscle-building protein.

💀 Coach Skele says:

“A screwdriver and a hammer are both tools. That doesn’t make them the same.”

Research

📖 Different protein sources vary in digestion rate, amino acid content, and practical applications.

📖 High-quality proteins rich in essential amino acids are most effective for supporting muscle protein synthesis.

The other day it was raining a bunch. How many times has the weather dictated your mood? A FREAKIN LOT for me. Fortunate...
07/25/2026

The other day it was raining a bunch.

How many times has the weather dictated your mood?

A FREAKIN LOT for me.

Fortunately for me, I did these IAM seminars classes which addressed this.

Is it possible to be happy when it rains?

YES.

Anyways- you choose how you feel about pretty much all situations.

You.

ok bye

Ever wonder if are moving properly? Going thru random exercises at the gym without a rhyme or reason? Have an athlete wh...
07/24/2026

Ever wonder if are moving properly?

Going thru random exercises at the gym without a rhyme or reason?

Have an athlete who needs some direction?

Now’s the time to get assessed by a physical therapist and run thru some movements by yours truly.

Limited spots.

FREE

https://www.elevatehealthinc.com/book-online

🏃‍♂️ Most athletic movements happen on one leg.Running, sprinting, cutting, jumping, landing, and changing direction all...
07/22/2026

🏃‍♂️ Most athletic movements happen on one leg.

Running, sprinting, cutting, jumping, landing, and changing direction all require the ability to produce and control force through a single limb.

Research shows that unilateral (single-leg) training can improve balance, strength, movement quality, and athletic performance while helping identify side-to-side deficits that may contribute to injury risk.

That’s why every athlete should include:

✅ Split Squats
✅ Bulgarian Squats
✅ Step-Ups
✅ Single-Leg RDLs
✅ Lateral Lunges

Single-leg training can help:

✅ Improve balance and stability
✅ Identify left-right strength differences
✅ Enhance change-of-direction ability
✅ Improve sprinting mechanics
✅ Improve movement control and athletic performance

Don’t just build strength.

Build control.

Train one leg. Improve every movement.

Just not for athletes either. Everyone should incorporate single arm/leg training into programming.

ok bye

Research

📖 Unilateral training improves athletic performance and sport-specific qualities:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9331349/

📖 Meta-analysis of unilateral vs. bilateral training for athletic performance:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10133687/

📖 Single-leg balance training improves balance performance:
https://pubmed.ncbi.nlm.nih.gov/35084234/

📖 Unilateral training can reduce between-limb asymmetries and improve performance:
https://www.sciopen.com/article/10.1007/s42978-022-00188-8

Build strength.
Improve control.
Move better.

Yes we crush Little Caesars semi regularly. Our family of 6 buys 1 hot n ready plus a crazy combo for about $15. Ok-grea...
07/20/2026

Yes we crush Little Caesars semi regularly.

Our family of 6 buys 1 hot n ready plus a crazy combo for about $15.

Ok-great Joe. 🙄

I’ll get to the point.

We eat “crappy” food cheap because we don’t over eat it and have other optional sides.

This particular day is a smoothie.

We get the food my kids enjoy plus they aren’t complaining about being hungry cuz they know we’ve got extra food in the house that’s literally served with the meal.

Ok…I love pizza too.

Anyways- enjoy a slice of pizza.

Hit a smoothie side.

Avoid over eating & feeling like 💩

ok bye

Address

Dickinson, ND

Opening Hours

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

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