Struggling with running motivation? This holistic and science-backed guide offers in-depth strategies—from self-compassion to SMART goal-setting and mindful training—that help you overcome setbacks and rediscover the joy of every step.

You’d think that knowing all about nutrition would stop emotional eating, right? But even health and fitness professionals aren’t immune to stress-driven snacking or guilt around food. Because food isn’t just fuel—it’s comfort, connection, and sometimes, a coping mechanism.

So why does emotional eating still happen, even when we know better? And more importantly, how can we break the guilt cycle? In this article, we explore the real reasons behind emotional eating and practical ways to move forward with self-compassion.

In today's fast-paced work environment, mastering time management is key to unlocking your flow state and boosting productivity. In this article, I share practical strategies—from tailoring Power Hours to optimizing your workspace and planning systems—to help you harness focused work sessions and achieve your daily goals with energy and clarity.

Struggling with back pain and energy slumps? Discover how simple sleep tweaks—like proper pillow placement and a steady bedtime routine—can improve your spine health, balance your hunger hormones, and speed up recovery. Dive into our evidence-based guide for better sleep and a healthier, more energized you!

Uncover the importance of cardio for heart health, performance, and fat loss. Discover why low-intensity cardio stands out and learn how to make it a habit.

Think doubling your workouts is the key to weight loss? Think again. In this article, we explore why focusing on diet is more effective than over-exercising for sustainable results. Learn how small changes like adopting the 80/20 rule, swapping out calorie-dense foods, and rethinking your approach to exercise can make a big difference in your health journey. Discover why balance, not burnout, is the real secret to long-term success.

Navigate festive meals with actionable tips for staying healthy and satisfied during the holidays—expert guidance for those in Cincinnati, Northern Kentucky, and beyond.

Feeling overwhelmed? Discover 10 simple yet powerful stress-management techniques designed to boost your mental, emotional, and physical well-being. From spending time in nature and practicing breathing techniques to taking regular breaks and engaging in hobbies, these tips can help reduce stress and bring balance to your busy life. Whether it's incorporating mindful movement or creating a positive mantra, these strategies offer practical ways to manage stress effectively. Learn how to prevent burnout, improve focus, and enhance your overall health through actionable techniques that fit into even the busiest schedules. Explore these approaches to find what works best for you and take the first steps toward a more relaxed, resilient, and healthier lifestyle.

Discover how adding more steps to your day can transform your health. Learn practical tips to boost your daily step count, improve cardiovascular health, and enhance both physical and mental well-being. From mindful walking to creative ways to fit steps into a busy schedule, these strategies will help you increase your activity levels, reduce stress, and meet your fitness goals. Ideal for beginners and athletes alike.

Are you struggling to find time for health and wellness? Discover proven time management strategies to boost productivity, prioritize health, and restore energy. This article shares real-life methods, including time audits and habit-building, to help you balance work, life, and fitness goals with proper rest. Whether you're overwhelmed by long hours or need guidance, small changes can lead to big results. BONUS: PDF Worksheet Included!

Wondering how many days a week you should work out? Learn how many days a week you should work out based on your fitness goals. Whether for general health, muscle gain, endurance, or weight loss, find the perfect workout frequency with expert guidance from Cincinnati and Northern Kentucky’s personal trainer, run coach, and nutrition coach, Joshua.

Looking to create your own home gym but don’t know where to start? In this comprehensive guide, Cincinnati-based in-home personal trainer and nutrition coach, Joshua, walks you through everything you need to know about building an effective home gym, no matter your budget or space. From essential equipment like dumbbells and resistance bands to advanced gear like squat racks and Olympic barbells, this guide covers it all. Discover design tips to maximize your space, budgeting strategies to build your gym affordably, and common mistakes to avoid. Whether you’re in Cincinnati or beyond, learn how to set up a motivating fitness environment right at home with expert guidance from Wellness with Joshua.

Feeling drained or constantly low on energy? Many people overlook how daily habits either boost or drain their energy levels. In this article, Wellness with Joshua, a Cincinnati-based in-home and online personal trainer, explains the concept of energy givers and takers. Learn why it's crucial to be mindful of these factors and how incorporating more energy givers into your routine can enhance your fitness, emotional well-being, and productivity. Discover how a holistic approach to personal training can help you optimize your energy for better health and performance.

Discover 10 actionable wellness habits to help you achieve long-term health in 2024. From balanced nutrition and mindful eating to better sleep and stress management, these tips fit into any lifestyle. Learn how to incorporate these habits with expert guidance from Wellness with Joshua, a personal trainer and nutrition coach in Cincinnati. Ready to elevate your wellness? Click to read more!

Big, ambitious goals—whether personal, athletic, or corporate—can be incredibly motivating. From running a 100-mile race to losing weight or improving workplace wellness, these goals often represent a desired change or outcome. However, focusing solely on the end result can make these goals seem daunting and overwhelming. The real key to success lies in breaking these goals down into smaller, manageable steps—or habits—that create a clear path forward. This article will explore how to effectively break down big goals into actionable habits, ensuring steady progress and sustained motivation.

If you’re experiencing low back pain, I encourage you to try some of these strategies and exercises to see how they make you feel. Remember, these exercises serve as a starting point, & it’s important to listen to your body. If any exercise causes discomfort or pain, please stop & seek a qualified professional whom you can visit in-person. Everyone’s journey is unique, & what works for one person may not for you. Don’t hesitate to reach out if you need personalized guidance or have any questions. Together, we can find solutions that support your progress and help you thrive!

Starting your day with a nutritious, lower-calorie, high-protein breakfast is a great way to fuel your body and keep you energized throughout the morning. Here are some delicious and easy-to-prepare breakfast options that can replace or complement your usual eggs on toast. Each of these recipes is designed to be quick, satisfying, and packed with the protein you need to power through your day.

Proper nutrition is crucial for maintaining energy, supporting growth, and enhancing performance. Whether you're an athlete or just looking to ensure you're eating enough, here are practical tips to help you consume more healthy calories.