Wellness with Joshua

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Wellness with Joshua

Wellness with Joshua is on a mission to positively impact people’s health, fitness, & life.

Joshua: Your Cincinnati, Northern Kentucky, and Online Guide to Holistic Fitness & Nutrition

Joshua Reed, founder of what was formally known as Reed's Wellness and Fitness Training, is now Wellness with Joshua. Joshua has been a personal trainer and nutrition coach for the last 10 years. Through his work, Joshua provides information, exercise techniques, pain-free remedies, and keys to helping yo

u reach your fitness goal(s) and do so in a sustainable manner. Joshua has spent many years in academia and working with clients in-person and online. He has since made it his goal to make fitness and nutrition simple so that you don't waste your time on the hamster wheel just pedaling aimlessly. If you are ready to upgrade your lifestyle, have a question, or would simply like to say hello, please feel free to reach out to Joshua today! Wellness with Joshua offers a variety of services which include some of the following:

- 1-on-1 In-Home Personal Training
- Semi Private In-Home Personal Training
- Nutrition Consultation
- Sports Performance
- Online Personal Training

07/11/2026

This 💛

07/01/2026

The choices that move the needle rarely ever feel significant in the moment — especially in this day and age when we want it done NOW. I know you feel me on that.

The workout you didn’t want to do, the meal you prepped instead of ordered, the night you went to bed early, the day you showed up even when everything felt off, and the decision to stop letting a number on a scale decide how your day goes.

None of those feel like big deals when you’re making them. It just seems like, “yeah, I checked it off the box today”.

But string enough of those wins together — and that’s the whole game right there. That is what never fully quitting looks like. Not perfect. Not always pretty. Just consistent enough to keep going.

Save this for the next time you need a reminder. And remember, simple beats perfect every time. 👊

06/30/2026

Busy and stressed doesn’t mean you have to let your health go — it just means you have to be a little more intentional about it.

These are the things that actually help me on the hardest days. Not a perfect routine, nor an hour at the gym. Just a few simple habits that keep me from falling completely off track. And the clients I work with who have the most demanding schedules — jobs, kids, all of it — they’ve figured out the same thing in their own way.

Create rules for yourself while also giving yourself the flexibility to bend them when life requires it. The goal isn’t rigidity — it’s having a standard you return to, even after the hard weeks.

Because if we only showed up when conditions were perfect, nobody would ever get it done. It was never about perfection. It’s about never giving up on the goals you set for yourself — so you can show up for yourself, and for the people who need you most.

Save this for the next time life gets loud, and remember: Simple beats perfect every time. 👊

06/18/2024

💪 Ready to level up your workouts? Part 2 of this full-body workout guide is here!

I’ve introduced a simplistic reetition scheme (6-12) that allows you to progress over time and shared varying examples to structure your routines. Whether you’re looking for a simple plug-and-play plan or new ways to challenge yourself, this guide can work for you. 🎉

Remember, this isn’t the only way to achieve your fitness goals. Use it to build a routine for 1-4 days a week and experiment to find what works best.

Save this post and stay tuned for more examples and tips! 🔄 This will all be compiled into an article soon so that you can easily refer back to it via my website. 💪

06/14/2024

🌟 Ready for a no-fuss, effective workout plan? Save this post for your full-body circuit or superset routine! 💪

This is an easy-to-follow system that helps you stay consistent without the guesswork. I've taught this plug-and-play system for over a decade so that beginners and advanced lifters aren't left scratching their heads as to what to do. Alternate between lower body squat and hip hinge movements on A-Day and B-Day for balanced training. 🏋️‍♂️

👉 Swipe through for exercise options you can mix and match for each workout. Stick around because in my next post, we’ll dive into how to set up supersets, perfect your rep ranges, and more! 🔄

I’ve included isolation exercises to target specific areas of interest or weak points, whether it’s the back of the arms or glutes for many women, or biceps and shoulders for men. For runners, it’s essential to strengthen areas like the glute medius, calves, or quads. Conditioning exercises round it out to boost your cardiovascular fitness and overall endurance. 🏃‍♀️💥

Note: This is just one effective approach that has worked for me. Find what works best for you and stick with it. Consistency is THE key to progress and results over time. 💪📈

Hit save, try it out, and check back in my next post for detailed guidance. 💥

06/01/2024

The Backstory:
I recently saw that a friend was looking to help increase her son’s caloric intake as their sports dietician recommended 3000-3500 calories. As most of my clients are either looking to lose weight or are runners looking to ensure they are eating enough, I wanted to help.

This is super important as proper nutrition is crucial for athletes to maintain energy, support growth, & enhance performance. It’s common for athletes not to eat enough. Here’s how you can help your young athlete or yourself eat more healthy calories.

Other Calorie Dense Food Examples:
➡️ Nuts & Seeds: very calorically-dense. A one-ounce serving of almonds has about 170 calories.
➡️ Fatty Meat & Fish: You can opt for fattier meat options to increase calories versus a leaner meat that will be less calories. A 3-ounce serving of 85% ground beef has 220 calories and 24 grams of protein vs 99% which will be lesser in calories.
➡️ Whole Milk: cost-effective & calorie-dense. An 8-ounce serving provides 150 calories & 8 grams of protein.
➡️ Granola: Swapping cereal for or adding one cup of granola to something like yogurt can contain an additional 200-500 calories, providing fiber & micronutrients. Shop in search of more calories.
➡️ Oils, Sauces, & Condiments: Dress your food up with calorie-dense cooking oils & full-fat dressings. One tablespoon of oil has 120 calories, & two tablespoons of ranch dressing has about 130 calories that can be added to your meal.
➡️ Avoid “Fat-Free” foods as these options reduce the fat intake within the food, thus, reducing calories.

Notes:
➡️ I wanted to provide snack ideas as you can toss these in your bag before & after workouts, or for a quick source of energy.
➡️This isn't the end all be all & there are so many ways to increase an athlete’s calorie intake.
➡️ Do be mindful when discussing as weight management is a sensitive conversation for many.
➡️ Remember, this should be a learning opportunity.
➡️ If an individual is trying to manage weight (gain or loss), this should be done in the off-season so as not to impair performance & when training is less demanding on the body.

If this was helpful, please feel free to share!

05/29/2024

🌟 Myth versus Facts! 🌟

Let’s break down some of the biggest misconceptions in running, strength training, and nutrition. 🚀 From carbs to calories, and lifting to late-night snacks, it’s time to separate myths from facts. 🏃‍♂️💪🥗

Swipe to uncover the truth! 💡✨

Remember, it’s not about following trends; it’s about finding what works best for YOU. Consistency, enjoyment, and balance are key to long-term success. 🌈💚

Tag a friend who needs to see this! ⬇️

05/22/2024

📅 Best Time Management Practices for Meal Prepping! 🥗

Are you ready to streamline your meal prep routine and make healthy eating easier? Check out these 10 slides for essential tips and strategies that will save you time, reduce stress, and help you stay on track with your fitness goals!

Note: I’m in the process of turning these slides into a blog post with recipes and ideas. Stay tuned! 👨‍🍳

Slide Breakdown:

1. Benefits of Meal Prepping: Discover how planning your meals can save time, money, and help you achieve your health goals.
2. Types of Meal Prep: Learn about the different styles of meal prepping - from Mise en Place to Buffet Style - and find the one that suits you best.
3. Time Management Strategies: Get practical tips for efficient meal prepping, including staying flexible, using multiple cooking tools, and involving friends and family.

✨ Remember, meal prepping is more than just a chore - it’s a powerful tool to take control of your health and well-being. By investing a little time now, you can reap the benefits all week long. You’ve got this!

💬 What’s your favorite meal prep tip? And do you have a favorite meal prep recipe you like to make? Share it in the comments below! And if you found these tips helpful, don’t forget to save this post and share it with a friend who could use some meal prep inspiration. Let’s make healthy eating easy and fun together! 🤝

05/14/2024

Ever wondered what I look at when assessing an online or in-person client’s week to week? 🤔 Here’s a glimpse into the key areas I focus on to ensure you’re on track with your fitness and wellness goals! 💪🏃‍♂️

From energy balance and protein intake to the quality of your food, sleep, and stress management, every detail matters. I also keep an eye on your strength and running progress to make sure you’re consistently pushing yourself while maintaining proper form and recovering well.

It's not just one app that I use, but also a weekly check-in form, text messaging, phone or Zoom calls, Strava, and more. It’s all about a holistic approach to help you achieve peak performance and overall wellness. 🙌💪🤝🤘

Address

Cincinnati, OH

Website

http://www.wellnesswithjoshua.com/

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