Quad City Performance

11/12/2025

Every rep starts with one decision: to answer the call. 📞💪

11/11/2025

🎃💪 Costume Contest Recap! 💪🎃

A huge shoutout to everyone who brought the energy, creativity, and spirit to our annual Gym Costume Contest! 🧙‍♀️👻 From convicts to princesses, our community never fails to impress.

🏆 Congratulations to our winner: Mary the gym rat! Your performance totally stole the show — and the votes! 👏

We also want to thank every single participant who joined the fun, hit their workouts in full costume, and reminded us that fitness is better together. 💥

We’re already counting down to next year — what will you come up with next? 😏

📸 Check out the highlights and tag yourself and your gym buddies!

11/07/2025

POV: It’s leg day, but the gym’s closed… everywhere except here!

The squat rack never sleeps — and now, neither do your gains.

Come through anytime and make leg day proud. 🏋️‍♂️🔥 👟

11/07/2025

🌤 Three Things to Think About Leading Into the Weekend💪

1️⃣ Move for fun — Go for a hike, play a sport, dance, or take a long walk with friends. Activity doesn’t have to feel like a workout to count!

2️⃣ Plan your indulgences — Enjoy that brunch or dessert, but balance it out with mindful choices the rest of the day. No guilt, just awareness.

3️⃣ Prioritize rest — Sleep in, stretch, or take time to recharge mentally. Recovery is part of progress. 🧘‍♀️

✨ Enjoy the weekend and stay aligned with your goals — it’s all about balance!

11/06/2025

11/04/2025

HUGE shoutout to for our awesome new treadmills 👀💙

10/29/2025

💪 CONSISTENCY > PERFECTION 💯

You don’t need the “perfect” workout plan. You don’t need to eat flawlessly every day. What truly drives results — in fitness and nutrition — is showing up consistently.

✨ 3 things to remember:
1️⃣ Small efforts compound. A 30-minute walk beats skipping movement altogether.
2️⃣ Fuel, don’t restrict. One balanced meal won’t change your body overnight, but hundreds of them will.
3️⃣ Progress takes time. Be patient with your process — consistency turns habits into results.

📅 Keep showing up. Keep doing the work.
Even on the “off” days — especially on the off days — that’s where the real progress happens.

10/25/2025

Join us all day this Thursday for our costume contest and jambalaya! One winner will receive five meals prepared by Rita! Drop by with your kids at 530p for our annual trunk-or-treat!

10/20/2025

Happy Monday! A new week means a new chance to reset, refocus, and take care of yourself — mind and body.

🥗 Nutrition Tip:
Start your week with intentional fuel, not restriction. Your Monday meals set the tone for your energy, focus, and mood.
✅ Choose protein and fiber at breakfast — they help keep you full and focused.
✅ Don’t skip hydration. A glass of water before your coffee makes a huge difference.
✅ Plan one nutritious meal for the day in advance — it reduces stress and helps you stay consistent.

⸻

💭 Mindset Reminder:
You don’t need a perfect plan to have a productive week. You just need to start with one small, intentional choice — and repeat it.

Whether it’s taking five minutes to stretch, prepping your lunch, or drinking more water, it all adds up.

⸻

✨ Monday Message:
Don’t chase perfection this week — chase progress.
Show up for yourself in the little ways.
Consistency will always beat intensity in the long run.

Let’s make it a strong, balanced Monday. 💪💚