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!

Protect the Brain Before You Need To.Most athletes spend hours training muscles and almost no time supporting their brai...
06/22/2026

Protect the Brain Before You Need To.

Most athletes spend hours training muscles and almost no time supporting their brain.

Two of the most researched nutrients for brain health are:

šŸ§  Omega-3 Fish Oil (EPA & DHA)
šŸ§  Magnesium L-Threonate

DHA is a major structural component of the brain and may help support recovery and resilience following head impacts. Magnesium L-threonate is unique because it effectively crosses the blood-brain barrier and has been shown to support cognitive function and brain health.

The research suggests optimizing brain nutrition may help support recovery, resilience, and long-term brain health.

If youā€™re investing in strength, speed, and conditioning, donā€™t forget the organ that controls all three.

Train the body. Fuel the brain.

Good nutrition is definitely a non- negotiable. This is why these things are called supplements.

Anyone liking these infographics and the information??

Appreciate the constructive criticism.

Ok bye

Research:

šŸ“– Omega-3s and traumatic brain injury:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4003707/ļæ¼

šŸ“– DHAā€™s role in brain protection and recovery:
https://pubmed.ncbi.nlm.nih.gov/22704717/ļæ¼

šŸ“– Magnesium L-Threonate and cognitive function:
https://pubmed.ncbi.nlm.nih.gov/20152124/ļæ¼

Donā€™t mind me- just sipping on my applesauce. Truly enjoy the convenience of applesauce packets and the freeze dried fru...
06/20/2026

Donā€™t mind me- just sipping on my applesauce.

Truly enjoy the convenience of applesauce packets and the freeze dried fruits (if not added with sugar).

Delicious, nutritious, and EASY.

Also great when a certain toddler doesnā€™t want to come inside and is a lil hangry.

Keep it simple yā€™all.

Eat produce. Drink water. Eat Less (most of us). Move more.

ok bye

Another non -negotiable in training. The glute medius helps keep your knees in the right position when you run, jump, cu...
06/17/2026

Another non -negotiable in training.

The glute medius helps keep your knees in the right position when you run, jump, cut, and land.

When itā€™s weak, your knees are more likely to collapse inward (knee valgus), increasing stress on the knee and reducing athletic performance.

āœ… Better knee alignment
āœ… Improved balance and stability
āœ… Lower injury risk
āœ… More efficient movement

Easy to sprinkle in exercises to strengthen these muscles like band walks-

Ever hear of a non-contact ACL tear? IMO , itā€™s possible to prevent to a certain degree. This is a component of building.

Thanks AI again for continuing the lovely cartoon photos and dry humoršŸ˜†

ok bye

Research:
šŸ“– Weak hip muscles linked to increased knee injury risk:
https://pubmed.ncbi.nlm.nih.gov/22075531/ļæ¼

šŸ“– Hip strength plays a key role in controlling knee valgus:
https://pubmed.ncbi.nlm.nih.gov/19755073/ļæ¼

Looking to add in some more exercise components to the ole social media dialogue. Why?Importance of Nordic hamstring cur...
06/15/2026

Looking to add in some more exercise components to the ole social media dialogue.

Why?

Importance of Nordic hamstring curls.

A meta-analysis of 8,459 athletes found that programs including Nordic Hamstring Curls reduced hamstring injuries by 51%. Thatā€™s one of the strongest injury-prevention findings in sports performance research.

Stronger hamstrings. Fewer injuries. More time competing.

Study:
British Journal of Sports Medicine Study (2019)

Thanks to AI for the photošŸ˜† it gets the point across I guessšŸ¤·ā€ā™‚ļø

ok bye ļæ¼

Elevate Health Genuine Physical Therapy

INTRODUCING COACH SKELE ā€œHey there. Iā€™m Coach Skele.I may just be a bag of bones, but Iā€™ve spent years studying what wo...
06/15/2026

INTRODUCING COACH SKELE

ā€œHey there. Iā€™m Coach Skele.

I may just be a bag of bones, but Iā€™ve spent years studying what worksā€”and helping people apply it in the real world.

From nutrition to training, Iā€™m here to help you get better.

Letā€™s get to work.ā€

Figured it was time to produce some quality content cuz it sure seems the internet is full of garbageā€¦

Lots of lieing and deceit with a side of money grabbing.

Iā€™m over it.

Why Coach Skele? Honestly, not a fan of myself on camera and showing video.

I have been told that needs to happen tho as wellā€¦so buckle up for some awkward videos from yours truly as well.

Ok bye

Protect your noggin. My kids fight me on it and itā€™s just like wearing a seatbelt. There are super cool helmets out ther...
06/13/2026

Protect your noggin. My kids fight me on it and itā€™s just like wearing a seatbelt.

There are super cool helmets out there imo.

Also- my 10 yo is pretty darn good with the toddler. Makes my heart happy when the kids just naturally play with the mini destructor šŸ˜†

ok bye

Favorite fruit combo. Mango. Strawberry. Blueberry. So good and so nutritious. Fruit is healthy. Stop with the sugar com...
06/10/2026

Favorite fruit combo.

Mango. Strawberry. Blueberry.

So good and so nutritious.

Fruit is healthy. Stop with the sugar comments. Thatā€™s outdated and simply stupid for the best majority of the entire population.



ok bye

06/08/2026

Anyone else remember it taking like a month to learn how to bunny hop as a kid?

In case you didnā€™t know- both tires of the bike come off the ground.

Man- it seemed like it took forever for me idk šŸ¤·ā€ā™‚ļø

My 10yo asked me how to do it after I Did one.

I explained.

2 tries and 30 seconds later he does this.

At first I was kinda pi**ed cuz of how long it took me vs how long it DIDNā€™T take him.

After that- My goal is to make my kids generation better than ours.

Iā€™m hopeful our boys can be better than us. Thatā€™s how I feel like successful parenting is.

ok bye

Family outing with patience and activity. Learn a lot everytime we go. Kids love it & the little one isnā€™t exactly under...
06/06/2026

Family outing with patience and activity.

Learn a lot everytime we go.

Kids love it & the little one isnā€™t exactly understanding how to take turnsā€¦

Anyways- my 14 yo outdrove me and I hit the 9 iron pure and couldnā€™t catch that onešŸ™„

ok bye

Simple exercise tips if you are just winging it for your program:1. 1:1 posterior : anterior ratioHamstring exercise: qu...
06/03/2026

Simple exercise tips if you are just winging it for your program:

1. 1:1 posterior : anterior ratio
Hamstring exercise: quad exercise

2. Do side to side movements each workout
Side lunges or something unable to do in a doorway

3. Rep ranges 6-20
Most people donā€™t need to do led or more. Even athletes.

4. Movements must be with great form. If not, decrease weight or stop.
Check the ego. Exercise is to make you feel better not worse.

ok bye

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