Wellness with Joshua

Home
United States
Cincinnati, OH
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

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. 🙌💪🤝🤘

05/01/2024

Yesterday, I sat down with a client whom I do bi-weekly in-home visits with at her apartment where we talk all things nutrition. She already knew that increasing her protein intake was important - especially as she aged. When we discussed how the last two weeks went, she mentioned her struggle with increasing it.

When it boils down to consuming 100 grams of protein, it can be super tough if we are not planning our day-to-day. This is why I recommend having some type of plan for the day. When we have a plan, we can confidently achieve anything we put our mind to - including eating 100 grams of protein.

➡️ Have a plan
➡️ Aim for 25-30+ grams per meal and a minimum of 10-20 grams per snack
➡️ Fill up in the morning so that you aren't waiting until the end of the day
➡️ Mix it up: mix protein powder into Greek yogurt or cottage cheese with eggs for added protein

There are sooooo many ways to get protein in. I've provided some ideas. If it you're interested in a particular item, do some Googling to find a recipe for it? If you're a client, hop in the app and head over to food log > discover for some protein ideas with recipes. 💪

➡️ What's one of your favorite ways to hit your protein goal?
➡️ Is there a time of day or meal vs snack you struggle with most?
➡️ Do you have a favorite protein powder? For me, it's vegan protein.

04/30/2024

A few posts ago, I answered a common question I get from many clients and non-clients who are training for a half-marathon, full, and/or an ultramarathon. Since that post, many of you asked for more ideas regarding carb-loading foods. I get it - sometimes we get stuck only eating 1-3 particular items and need some other ideas to keep things fun and exciting. Well, you ask and I shall provide! 🤝

Afraid of forgetting these carb-loading meal ideas? Be sure to hit that save button, or head over to my blog at wellnesswithjoshua.com to see it all laid out for you 💪

➡️ What are you reaching for in prep of the this weekend? 🥯
➡️ Any other questions you might have in prep of race weekend?
➡️ What are you most looking forward to?

At the end of the day, opt for what works for you and what you’ve experimented with in the past. It’s common to want to try new things the week of the race, but try your best to stick with what you know 😉

04/24/2024

🏃‍♂️💨 Elevate Your Running Game with Elliptical Workouts!

For runners, the rhythm of the road and the feel of the pavement are irreplaceable. However, there are times when circumstances like injury, inclement weather, or the need for low-impact cross-training call for alternative solutions. Enter the elliptical machine – a versatile and effective tool that can keep your running goals on track while offering a host of benefits. In this post, we’ll explore the advantages of incorporating the elliptical into a runner’s training regimen, highlight seven tailored workouts, and dive into when and how to integrate elliptical training into your routine. I’ve snagged some of the important pieces of information from an article on my blog. You can head to WellnesswithJoshua.com for more details and to read about the similarities between the elliptical machine and running.🏃‍♀️💨💥

Which elliptical workout are you doing next? 💪

04/23/2024

🏃‍♂️ Mastering Marathon Fueling 🏃‍♀️

💾 Be sure to save in prep for your next marathon (or more) journey.

Embarking on the marathon journey? Proper fueling is key to unlocking your peak performance potential & having a fueling strategy for before, during, and after should be considered and be apart of an overall holistic approach.

Swipe through for essential tips on carb-loading, hydration strategies, & fueling during the race. From meal ideas to hydration hacks, I hope this post helps you every step of the way. Whether you’re a seasoned marathoner or gearing up for your first race, these insights will help you conquer the distance with confidence.

If you're running the , you'll be seeing Endurance Formula in the Lemon Lime flavor at each mile marker as well as gels around miles 9, 18, and 21. I'll check for confirmation on the gels 🤘

Let’s fuel up & crush those miles! 💪

What's your go-to carb meal? 🤤 I'll definitely be slamming some bagels with jam & honey 🥯

04/16/2024

🌿🏃‍♂️ Finding Joy in Your Own Running Journey 🏃‍♀️🌿

Today, as the Boston Marathon buzz fills our feeds, it’s easy to fall into the comparison trap. We see elite athletes crossing the finish line, setting new personal records, and we might start to question our own worth as runners. But let me tell you, your worth as a runner isn’t defined by how fast you run or how many races you’ve conquered. It’s about finding joy in your own journey, on your own terms.

I had a meaningful conversation with some friends today, and one of them shared something profound. They expressed their love for running on the trails, for the sheer joy of running in nature. And you know what? That’s beautiful. It reminded me that each of us has our own unique preferences, goals, and values when it comes to running.

For my friend, the thought of implementing speedwork brought a sense of dread because it detracted from his pure enjoyment of running. And that’s okay. Their goal is to still chase PRs and medals but to do so while preserving the joy and freedom they find in every stride along those winding trails 🌳 🏔️

What I found truly inspiring was their ability to embrace their own desires without falling into the trap of envy or comparison. Instead of feeling inadequate because they weren’t training for marathons like those on their feed, they celebrated their own path, their own definition of success.

So, to anyone who’s felt a twinge of envy while scrolling through Boston Marathon highlights today, I want you to remember this: Your journey is valid. Your love for running, whether it’s on trails, roads, or anywhere in between, is what matters most. Embrace your unique goals, find joy in every run, and celebrate the runner you are, not the one you think you should be. And if qualifying and running Boston is something you want - you can still be an Ultrarunner and train for Boston! 💪

Let’s lift each other up, celebrate diversity in our running community, and remember that the true beauty of running lies in the joy and fulfillment it brings to each and every one of us.

Keep on running, keep on smiling, and never forget to savor every step of your incredible journey. 💛

Address

Cincinnati, OH

Website

http://www.wellnesswithjoshua.com/

Alerts

Be the first to know and let us send you an email when Wellness with Joshua posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Wellness with Joshua:

Shortcuts

Want your business to be the top-listed Gym/sports Facility in Cincinnati?