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Joshua Reed ➡️ Personal Trainer, Run Coach & Nutrition Coach

@wellnesswithjoshua

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💪 Helping everyday adults run & lift from home
🎉 Simple, fun & beginner-friendly
🤓 15+ yrs Coaching | 5k to Ultra
📍 Cincy & Online
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Online Personal Training: the service I offer but don’t talk about much.

This is a program built around your life. Whether you’re traveling or training from home, it’s shaped around the equipment you have, your schedule, and your body. Had a prior surgery, or navigating a shoulder, spine, or knee injury? That doesn’t mean you can’t train — it means we find what actually works for you.

Built for anyone who’s tired of cookie-cutter programs, juggling a packed schedule, or managing nagging pain that’s kept them from training consistently.

You’ll get weekly check-in forms, a weekly Zoom or phone call, and the ability to message or text me as you need. It also means adjustments as you go — not a plan where you’re left to figure it out alone.

Swipe through to see exactly what’s included, what makes it different, and what clients are actually saying about training with me online. 👉

I keep online spots limited so every client gets real attention. A few are open right now at $250/month (3-month coaching relationship), which will soon move to $300.

Ready to see if it’s a fit? Apply for a complimentary strategy session via the link in my bio, or shoot me a DM if you want to chat more. by @wellnesswithjoshua

🎉🎈🥳 Hey, all 400 of you! 🥳🎈🎉

Can you believe we’re here? A family of 400 strong & growing! If you’re new (or just need a refresher 😜), let me sprint through a quick reintroduction🏃

🏃‍♂️💨 Marathon Maniac: Give me a pair of sneakers, & I’ll run…marathon distances. 🏃‍♂️ Bonus points if it’s amidst nature where I can get lost for hours…or days! That’s my preferred track. My journey with running began in middle school during a 6-month homeschooling period due to severe asthma. Once, even stairs winded me, but determined to boost my lung strength & ditch constant meds, I took to running (overtime of course). From battling asthma to acing state championships in XC & track, I’ve since conquered a 100-miler, 100k, 50-miler, several 50ks, & 15+ marathons. Let’s get after it!

📸 Snapshot Sensation: In my spare moments, you’ll find me capturing life’s beauty with my camera (@canonusa guy 😉) - from serene landscapes in the mountains to the city

💛 Heart Beats: Recently celebrated a year with my incredible girlfriend, @bodybysuzi 💑. Here’s to many more adventures together, love!

🐾 Paws & Affection: Proud dog dad to an almost 15-year-old Yorkie. 🐶 Fun fact: Dog years have made him wiser than me!

😹 Dad Joke Dealer: Why did the scarecrow win an award? ’Cause he was outstanding in his field! 🌾 Love me some dad jokes & puns. Share your fave in the comments! PS, humor is one of my top 5 character strengths (the others being kindness, curiosity, fairness, & love of learning - does that surprise any one?)

🤓 Soul of an ENFP-T: Curious, kind, & always up for a laugh, my personality shines bright, blending the caring nature of a Cancer 🦀 with the determined spirit of a Capricorn 🐐. Can’t forget my enneagram - I’m a blend of a 9 & 2 (helper & peace seeker)

💪 Mission Mode: By day (& often by night), I’m a personal trainer & nutrition coach, laser-focused on helping YOU run stronger, lift with confidence, & deepening the bond with your inner self! 🏋️‍♂️🥗

Grateful for each one of you as we journey together. Drop a fun fact about yourself in the comments – let’s get to know each other better! 🥳🙌 by @wellnesswithjoshua

First and foremost, yes, I’m a nutrition coach but I AM ABSOLUTELY NOT a chef 😂 — I am married to one though. With that being said, here’s a salmon rice bowl I tossed together last night. 🍣🍚

A rice bowl is definitely one of my go-to dinners after a long day of running, lifting, and coaching. They are easy and work well for active people — this dish specifically:

🐟 Salmon: protein to help your muscles recover and adapt, plus omega-3 fats
🍚 Rice: carbs to refuel your energy stores after a run or lift
🟢 Peas or Edamame: extra fiber, plus a little bonus protein
🥑 Avocado: healthy fats and potassium
🥒 Cucumber: crunch and a little extra hydration

Each bowl (estimated): ~850–900 calories | 45 g protein | 80 g carbs | 40 g fat | 12 g fiber

Want it lighter? Use ¾ cup rice and ¼ avocado. Need more fuel after a long run? Add extra rice.

This recipe serves 2, but you’ll want more protein for the leftovers. I made ground turkey in addition for the leftover jasmine rice, cucumbers, etc + @primalkitchenfoods yummy sauce.

The Recipe:
• 12 oz salmon
• 2 cups cooked jasmine rice
• 1 cup peas or edamame
• 2 cucumbers, sliced
• 1 avocado, sliced
• Sesame seeds
• Optional: scallions to top

Glaze: 2 tbsp low-sodium soy sauce, 1 tbsp honey, 1 tsp sesame oil, 1 tsp grated ginger

1️⃣ Heat the oven to 400°F. Whisk the glaze.
2️⃣ Cook rice: we have a rice cooker. This might be different for you.
3️⃣ Pat the salmon dry, rub with a little olive oil, and spoon half the glaze over the top. Roast salmon 12–15 minutes, until it flakes easily and hits 145°F.
4️⃣ Cook peas or edamame. I used frozen which consisted of microwaving for 5min and letting cool down.
5️⃣ Build your bowl and drizzle the rest of the glaze on top.

Dinner doesn’t have to be fancy, it just has to happen. I always recommend having staple items to my clients so that it becomes easy and quick in tossing together and doesn’t leave you perplexed 🙌

Save this for a busy weeknight 📌 What’s your go-to bowl combo? 👇 by @wellnesswithjoshua

Today, my route was flexible but the distance not so much: 12 miles — the longest in 2 years. This run was more than just a long run, it was to continue building confidence in my ability to go further without a bailout plan.

The last few months, I’ve been playing it safe. Out-and-backs, repeated loops, & always staying close to my car or house, just in case my knee said “nope.” 2 years of not being able to run still has me feeling mentally apprehensive though I’ve had zero issues.

Today, I went on that long run without a safety net. Just me, a mix of trail & road, & a lot of beautiful Fall leaves 🍁. After a few miles, I realized I had all the confidence in the world. I even ran into a friend & client who was out on his run. As we got to chatting, a few things came up but then the remainder of the run it got me thinking about a few other things I’ve learned over the last 20+ years of running marathons & ultras.

A few things that might be helpful to you if you are just getting started:

🔦 Running in the dark? Give people space when you come upon them — especially from behind just in case they have headphones on. A large distance & a friendly “morning!” help everyone feel safe

🚶 Walking is allowed. It’s not quitting, it’s strategy. This is a big one because most who are just starting think this is frowned upon. Nope! Meet yourself where you are — if your heart rate or intensity are too high, take a minute or two to walk it out

🐢 Make your EZ runs actually easy. I had a couple of clients tell me their legs were trashed after an EZ run & they couldn’t push as hard during their interval workouts the following run — that’s a good indication it wasn’t that EZ of a run. Think conversational or slower

😄 Have fun with it! Wave, smile, find a friend, take the scenic route

🧠 Focus on the mile you’re in, not what you have left

💪 Confidence & motivation isn’t something you wait for. You build it, one habit & one run at a time until you have proof you can

🥞 Fuel properly & practice early on. This is an area many struggle with. Don’t rely on caffeine the entire run, eat early before your big run, carbs are fuel

What running tips do you have?👇 by @wellnesswithjoshua

Part 2 of how I’d start strength training at home with minimal equipment and was short on time 💪 (Part 2/3)

Missed Part 1? It’s on my page. Today, we flip the moves.

PART 2 WORKOUT:
➡️ 3 rounds of each tri-set, 8–10 reps unless noted
➡️ Rest about 60–90 seconds after each round

A1: Dumbbell RDL: 8-10
→ Glutes and hamstrings power your push-off and help you climb hills

A2: Band Lat Pulldown (anchored in a door): 8-10
→ A strong back supports your posture and a steady arm swing while running

A3: Bird dog: 6–8 each side
→ Advanced: Knees hovering an inch off the floor. Trains your core to stay stable while your arms and legs move. New to it? Start with your knees down.

B1: Split squat: 8–10 each side
→ Single-leg strength for every step. Hold a wall for balance if needed

B2: Dumbbell floor press: 8-10
→ Keeps your upper body strong and balanced

B3: Tall-Kneeling Pallof press: 10-12 each side
→ Teaches your core to resist twisting, so your energy goes forward

Why flip the moves?
→ Part 1 squatted, rowed, and pressed overhead. Part 2 hinges, pulls down, and presses forward.
→ Together, two short workouts train your whole body from every angle.
→ It keeps things fresh, which makes it easier to stick with.

Part 3: how to level up with plyos. Follow so you don’t miss it.

Save this for your next busy week 📌 Which move is new to you? 👇 by @wellnesswithjoshua

A workday as an in-home personal trainer in Cincinnati 🚗💪

No two days look exactly the same. Some days are packed, some cancellations happen last minute, some days are more FaceTime workouts than driving, and some days are more inside online via my app/website platform focused than in-home. But one thing stays consistent: my drive to help my clients.

Between clients, I usually drive in silence. It’s my time to reflect on the session I just finished and go over mental notes for the next one. Who needs a little extra encouragement today due to life stresses? Do we need to adjust the programming or exercises based on the last session? What’s their knee or back feeling like this week? How did their goals go over the last week pertaining to nutrition, steps, running, self-care, etc?

And today? I forgot my lunch. 🙃 So it was a quick stop for some fruit and protein to keep me going. 😄

After 15+ years, here’s what I’ve learned from coaching in living rooms: progress doesn’t need a perfect setup. It needs someone who shows up, a plan that fits your life, and a little patience. That’s true for my clients, and it’s true for you.

Whatever your day looks like, make room for something that moves you forward — even if it’s small. 🍂

What does a typical workday look like for you? 👇

PS, fun fact: I thoroughly enjoy creating whether it’s woodworking or something writing/photography/videography related. Am I good at it? Meh 😂 but I’ve been fiddling and always observing for well over 15 years. People like Casey Neistat, Peter McKinnon, etc have always been individuals I’ve watched. by @wellnesswithjoshua

As a personal trainer and run coach, here’s how I’d start strength training at home if I was short on time. 💪 (Part 1/3)

Two full-body workouts a week, six moves, and about 30 minutes.

PART 1 WORKOUT
3 rounds of each tri-set, 8–10 reps depending on weights available, otherwise goto 1-2 reps left in the tank. Rest about 60–90 seconds after each round.

A1: Goblet Squat (8–10) → Builds quads and glutes to absorb every landing

A2: 1-Arm Dumbbell Row (8–10 each side) → A strong upper back keeps you tall late in runs

A3: Dead Bug (6–8 each side) → Trains your core to stay steady while your arms and legs move, like running

B1: Staggered-Stance RDL (8–10 each side) → Glutes and hamstrings power your push-off and hills. Staggered lets you focus on the hinge without fighting for balance

B2: Half-Kneeling 1-Arm Overhead Press (8–10 each side) → Shoulder strength plus core control, since kneeling means your core has to keep you steady

B3: Side Plank with Hip Abduction (6–10 each side) → Strengthens the side of your hips to help keep your pelvis level with every stride

Why full-body tri-sets?
→ Each tri-set pairs moves that don’t compete, so one area rests while another works. In addition, you have less waiting which means you can get more done.
→ Full-body twice a week trains every major muscle twice, without needing more days.
→ Short sessions are easier to stick with, and consistency beats the “perfect” plan.

Part 2 flips the moves, so follow so you don’t miss it.

Save this for your next busy week 📌 Which move are you looking forward to doing? 👇 by @wellnesswithjoshua

Be honest. 😂👇 by @wellnesswithjoshua

If I were a runner starting to work out at home and wanted to get stronger, these are the only 2 things I’d buy. 💪

1️⃣ Dumbbells (adjustable if you can)
2️⃣ Bands (longer bands)

That’s it. No bench. No problem. Later on, a bench or kettlebell can be a fun upgrade. But you don’t need either to start. Instead of using the bench, you can do:

→ Side planks before Copenhagens
→ Floor press before bench press
→ Squats and lunges before step-ups

Keep it simple:

→ Full-body workouts 2x a week
→ Make each set hard, but stop 1–2 reps shy of failure
→ Add reps first, then weight

And it doesn’t take as much as you think. In a 2025 study (Hermann et al.), trained adults lifted twice a week for 8 weeks, doing just one hard set per exercise, and they still got stronger. Stopping 2 reps short of failure built strength just as well as going all out.

Later on, a bench or kettlebell is a fun upgrade. But you don’t need either to start.

What would it take for you to get started? 👇 by @wellnesswithjoshua

First 10-miler in 2 years - no pain!!!!

After a fall and my knee twisted into a rock while trail running in 2024, running meant a swollen knee and days where even walking hurt. Rehab, fight with insurance, then meniscus surgery, and more rehab. And honestly? There were mornings my mind said, “Maybe you’re not a runner anymore.” As a running and strength coach, though I was continuing to help others and it gave me a sense of what others were experiencing, I felt like a fraud because I didn’t feel like I had the answers to my own injury.

But I kept showing up, asking for help, was patient, and stayed consistent. Finally, putting my ego aside and become a beginner again.

Yesterday, for the first time since the Flying Pig Marathon in May 2024, I ran double digits. No swelling, no pain, no fatigue — just a kid frolicking through the woods again.

If you’re coming back from a knee injury or a setback, keep showing up. Even when it’s small, even when it’s slow, know that returning to running is possible. 🏃‍♂️

What’s your comeback story? 👇 by @wellnesswithjoshua

No matter what journey you’re on, whether it’s your first 5K, a comeback from injury, a weight loss journey, or just getting back into a routine, your mind will try to talk you out of it.

“Not today.”
“You’re too tired.”
“You’re not a runner.”

Mark Dowdle said it best: every step forward is proof that those thoughts aren’t true.

So keep moving forward. Keep showing up. Even when it’s small. Even when it’s slow. 🏃‍♂️

What’s the voice in your head telling you lately? How will you override it?👇

🎥 @mark.dowdle at @lastsoulultra @rappid.run by @wellnesswithjoshua

Here’s something I see all the time, and I’ve been there myself: waiting to feel motivated before starting. The thing is, motivation comes and goes, and life will always happen. However, it’s the habits and systems you put in place that carry you to the finish line. 🏁

Here’s how I keep it simple for myself and my clients:

➡️ Show up, even if it’s small: If the plan was a longer workout, a shorter version when life gets hard beats nothing at all.

Example: planned a 45-minute run but only have 15? Run for 15. A shorter version beats nothing at all.

➡️ Know your priorities: It’s easy to get distracted by things that make us feel productive but don’t actually matter most. I find it helpful when I keep my priorities written out somewhere.

Example: if your workout matters to you, do it before the emails and the laundry. Those will still be there after.

➡️ Notice your feelings, but don’t let them make the final call: Feeling unmotivated is normal but it doesn’t have to decide your day.

Example: tired after work? Promise yourself just 10 minutes. You can stop after that. Most days, you won't.

➡️ Keep the promises you make to yourself: Every kept promise builds confidence in yourself. And when life happens, adjust the habit instead of cancelling it. Most people never learn this one or find it the most difficult.

Example: planned 3 lifts this week, but your kid got sick? Do 2 shorter sessions instead of zero.

➡️ Start where you are and build slowly: A lot of us download a race plan or strength program and quit within a few weeks because it didn’t match our current fitness. Put the ego aside, start where you are, and then build from there.

Example: haven't run in a year? Skip the 5-day race plan and start with run/walk intervals 3 times a week.

I hope this was helpful, and as always, simple beats perfect every time. 🤜💥🤛

Which one’s hardest for you? 👇 by @wellnesswithjoshua