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Health & Wellness Coaching by Josh Williams

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Health & Wellness Coaching by Josh Williams

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Certified Health Coach that provides services including exercise prescription, fitness coaching, behavior/lifestyle change implementation, overall healthy living tips, and more!

02/09/2026

Happy Monday! 💪

This week, pick ONE small health habit to focus on. Not ten. Not five. Just one.

Maybe it's drinking an extra glass of water each day. Taking a 10-minute walk after lunch. Going to bed 30 minutes earlier. Adding one serving of vegetables to your dinner.

Small changes add up to big results. You don't need to overhaul your entire life today. You just need to start somewhere.

What's your one habit this week? Drop it in the comments below!

Ready to make lasting changes but not sure where to start? Let's talk about it. I'm offering FREE consultation calls to help you figure out what realistic changes will actually work for YOUR life. Reach out to schedule.

Let's make this week count! 🙌

02/06/2026

I genuinely love what I get to do every day. There's nothing better than watching someone realize they're capable of way more than they thought, whether that's moving better, feeling stronger, or just having more energy to do what matters to them.

Health isn't just about the physical stuff. When people start taking care of themselves, everything else seems to improve too. Their confidence grows, they show up differently in their relationships, and they start enjoying life more. That's what keeps me going.

I'm so grateful I get to be part of people's health journeys. If you've been thinking about making some changes but don't know where to start, I'd love to chat with you. I'm offering free consultations to see if we'd be a good fit to work together.

Let's talk about what healthier and happier could look like for you.

02/05/2026

Berry Blast Protein Smoothie

Start your morning with this nutrient packed smoothie that takes just 5 minutes to make:
1 cup unsweetened almond milk
1 scoop vanilla protein powder
1/2 cup frozen mixed berries
1/2 banana
1 tablespoon almond butter
Handful of spinach
Ice as needed

Blend until smooth and enjoy! This smoothie gives you around 25g of protein, fiber from the berries and banana, healthy fats from the almond butter, and vitamins from the spinach (you won't even taste it, I promise).

Perfect for busy mornings when you need something quick but don't want to sacrifice nutrition.

Ready to build healthier habits that actually stick? I'm offering free discovery calls to discuss your wellness goals and how health coaching can help you get there. Comment below or DM to schedule.

02/04/2026

Finally Ready to Make That Change Stick?

You know that health habit you keep saying you'll start? The one you've tried before but it just didn't stick? Maybe it's moving more, eating better, managing stress, or finally getting consistent sleep.

Here's the truth: wanting to change isn't the problem. You already want it. The challenge is turning that desire into action that lasts.

That's exactly where a health coach comes in. I work with you to:
Identify what's really been holding you back
Create a realistic plan that fits YOUR life, not someone else's
Build accountability and support when motivation fades
Navigate obstacles before they derail you
Celebrate wins and adjust when needed

Small, sustainable changes lead to big results. You don't need perfection. You need a partner who meets you where you are and helps you move forward.

Ready to finally make it happen? I'm offering free consultations to help you get started. Let's talk about your goals and how we can work together to achieve them.

DM me or comment below to get started!

02/03/2026

You work out your body. You nourish your body. But what about your soul?

Spiritual health is just as important as physical health — and most wellness routines completely overlook it.

Here's the thing: when your spirit is neglected, it shows up everywhere else. In your stress levels. In your sleep. In how you show up for the people you love. True wellness isn't just about what you eat or how you move — it's about cultivating peace, purpose, and connection on the inside.

3 simple ways to nurture your spiritual health today:
🙏 Set aside quiet time. Even 5–10 minutes of prayer, meditation, or stillness can reset your entire day. Guard that time like it matters — because it does.
📖 Feed your mind intentionally. What you consume mentally and spiritually shapes how you feel. Be intentional about the voices, words, and content you let into your life.
🤝 Connect with others meaningfully. Isolation drains your spirit. Whether it's community, accountability, or simply a deep conversation — invest in relationships that pour into you.

Spiritual health isn't a luxury. It's a foundation.
When you build your wellness on solid ground, everything else falls into place — physically, mentally, and spiritually.

Ready to build a wellness plan that actually covers ALL of you? 👇
🆓 Grab a FREE consultation with me today and let's create a holistic plan that works for YOUR life.
👉 Drop a comment or send me a DM — I'd love to connect!

02/02/2026

15-Minute Full Body Workout - No Equipment Needed! 💪

Short on time? No gym? No problem! This quick workout hits every major muscle group and can be done right in your living room.

The Workout:
Complete 3 rounds, 45 seconds work / 15 seconds rest
Squats - Lower your hips back and down, keeping chest up
Push-ups - On knees or toes, maintain a straight line from head to heels
Reverse Lunges - Step back and lower down, alternating legs
Plank Hold - Keep your core tight and body in a straight line
Glute Bridges - Press through your heels and squeeze at the top

Modify to Your Level:
Beginners: Take extra rest between exercises, reduce work time to 30 seconds
Intermediate: Follow the timing as written
Advanced: Minimize rest, add explosive movements (jump squats, clapping push-ups)

The key is consistency, not perfection. Start where you are and build from there!

Want help creating a personalized plan that fits YOUR life and goals? I'm offering free consultations to discuss how we can work together. Message me to schedule!

01/30/2026

THANK YOU to David for taking the time to share some kind words regarding what I’ve provided him!

“I have appreciated your help and encouragement in my life’s adventure this past year in an attempt to improve my personal health condition.

I have encountered a lot of challenges to improving my personal health, and you have been an
excellent coach and motivator to me.

You are good at what you do! Thank you for your part in my journey, you have my respect and best wishes.

Sincerely,
David C Dunham”

It is stories like David’s that drive my passion for this field of work. So appreciative of him!!

Ready to start making some health changes yourself? Shoot me a message!

01/29/2026

Your healthiest year starts with one decision.

Not a perfect plan. Not a complete overhaul. Just one choice to start moving forward.

The small steps you take today—choosing whole foods, moving your body, prioritizing sleep—they're building the foundation for lasting change. You don't need to have it all figured out. You just need to begin.

Every transformation I've witnessed started with someone who was tired of waiting for the "perfect time" and decided TODAY was good enough.

Ready to take that first step?
I'm offering FREE discovery calls to help you:
✅ Clarify your health goals
✅ Identify what's holding you back
✅ Create a realistic action plan

DM me to claim your free consultation. Let's build something sustainable together.

01/28/2026

Crockpot Honey Garlic Chicken 🍯🍗

One of my biggest tips for staying consistent with healthy eating? Make it easy on yourself. This crockpot recipe is perfect for busy weeks when you don't have time to stand over the stove.

Ingredients:
4-6 chicken breasts
1/3 cup honey
1/4 cup low-sodium soy sauce
3 cloves garlic, minced
1 tsp ginger
1/4 tsp red pepper flakes (optional)

Instructions:
Throw everything in the crockpot, cook on low for 6-8 hours or high for 3-4 hours. That's it. Serve it with brown rice and veggies for a balanced meal that actually tastes good.

Eating healthy doesn't have to be complicated or time consuming. It's about finding what works for YOUR life and building from there.

Want help creating a health plan that fits your schedule and goals? I'm offering free consultations to discuss how we can work together.

Drop a comment or send me a message to get started.

01/27/2026

Movement isn't just medicine—it's the foundation for aging with strength, independence, and dignity.

As we age, the right kind of movement becomes even more critical. It's not about doing less; it's about doing what matters most. Through my work with seniors and my education in exercise science, I've learned that proper movement patterns, balance training, and functional strength work can be the difference between thriving independently and struggling with daily tasks.

I offer virtual personal training specifically designed for the senior population. Whether you're managing arthritis, recovering from an injury, or simply want to maintain your mobility and prevent falls, I create personalized programs that meet you exactly where you are—safely and effectively.

Your golden years should be lived fully. Let's make sure your body can keep up with the life you want to live.

Ready to move better and feel stronger? Book your FREE consultation today—let's talk about your goals and create a plan that works for you.

01/26/2026

When life gives you snow days, make them wellness wins! ❄️

Northeast Ohio is getting buried right now, and while it's easy to feel stuck inside, these snowy days are actually perfect for building healthier habits:
✨ Snow shoveling? That's a legitimate full-body workout (just remember to lift with your legs and take breaks!)
✨ Cozy weather = meal prep weather. Use this time to batch cook some nourishing meals for the week ahead.
✨ Can't make it to the gym? Your living room works just fine. Bodyweight exercises, yoga, or even a dance party with your kids counts.
✨ Rest is productive too. Listen to your body and lean into the slower pace when you need it.

The key to sustainable wellness isn't perfection—it's adapting to whatever life (or the weather) throws at you. You don't need ideal conditions to take care of yourself.

Ready to create a health plan that works with YOUR real life? I'm offering free discovery calls to anyone looking for personalized support with fitness, nutrition, or habit change. No pressure, just a conversation about your goals and how I can help.

DM me or comment below to claim your spot!

01/23/2026

Ready to Transform Your Health at Home? 🏋️

Bringing personalized fitness directly to your doorstep in the Kent, OH area!

As a certified Exercise Specialist and Health Coach, I provide one-on-one personal training sessions in the comfort of your own home - no gym membership needed, no commute required.

What I Bring:
✅ All necessary equipment
✅ Customized workout programs tailored to YOUR goals
✅ Expert guidance on proper form and technique
✅ Flexible scheduling that fits your life
✅ Support for all fitness levels - from beginners to experienced athletes

What You Get:
A personal training experience designed around your unique needs, whether you're managing an injury, building strength, improving mobility, or working toward specific health goals. I meet you exactly where you are and help you build sustainable habits that last.

Affordable rates that make quality personal training accessible!

Ready to invest in yourself? DM me or comment below to learn more about availability and pricing.

Let's work together to make your health goals a reality!

Address

Kent, OH

Telephone

(330)9325161

Website

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