Quiet Strength Health and Performance

Quiet Strength Health and Performance We are dedicated to helping you move more efficiently, preventing injury, improving your strength and your overall health.

We offer group classes, personal training packages, as well as an online program to fit your health and wellness needs. Our goal as your Coaches is to help you create the behaviors that can get you to your desired outcome. No matter what your fitness level is, we can help you find your way back to strength with proper exercise programs that will keep you feeling motivated , inspired, and accountable! It is our desire to help our clients look at the whole picture, and not just value exercise alone. We have worked with a wide range of diverse clients, including competitive athletes, new moms, and busy business professionals.

Would you like to be leaner? Have better habits? And feel more positive about life?Use these 3 steps to instantly create...
03/10/2026

Would you like to be leaner? Have better habits? And feel more positive about life?

Use these 3 steps to instantly create a lasting change and a reinvented you.

Step #1 to Reinvent Yourself: Believe that something in your life must change.

Do you kinda want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body simply unbearable? In order to reinvent yourself, you must believe wholeheartedly that things must change.

Step #2 to Reinvent Yourself: Believe that you must change it.

It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission—no one else can do it for you.

Step #3 to Reinvent Yourself: Believe that you can change it.

Don’t let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making big changes in your life. Start by contacting us for your no obligation fitness consultation.
Quiet Strength Health and Performance

Please stop fooling yourselfYou want to be fit and lean, right?So why do you fool yourself into thinking that you are ea...
03/06/2026

Please stop fooling yourself
You want to be fit and lean, right?

So why do you fool yourself into thinking that you are eating healthy…when your diet is filled with so many processed foods?

Don’t fall for it: so-called healthy packaged foods are NOT guilt-free. And they are hurting your fat loss results.

I can’t tell you how many folks I’ve seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods…only to see their weight increase.

What did you expect?

Packaged snacks and desserts are going to stop fitness results and encourage fat storage. Every. Single. Time.

Even if it says healthy, or all-natural, or high-fiber, or organic, or gluten-free, or vegan.

If it’s processed and packaged, then it’s getting in the way of your results.

If you are serious about shaping up your body then throw out the packaged foods and opt for wholesome, real foods instead.

Start with these:

lean protein
fruits
vegetables
nuts
seeds
avocados
When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.

Begin right now by calling or emailing us to get started on an exercise program that will turn you into a fat burning machine!

Thank you to everyone that stopped by to chat at the 2026 Black Business Expo! Loved meeting and learning more about you...
03/02/2026

Thank you to everyone that stopped by to chat at the 2026 Black Business Expo!

Loved meeting and learning more about your health goals. Be on the lookout for our future emails regarding health tips, membership promotions, recipes, etc.

See you soon!

..and we’re live! Stop by and talk fitness!! Northpark Mall until 4p.
02/28/2026

..and we’re live!

Stop by and talk fitness!!

Northpark Mall until 4p.

Stop by our booth!!Let’s chat about your health goals. Southpark Mall, 1-4pSee you soon!
02/28/2026

Stop by our booth!!

Let’s chat about your health goals.

Southpark Mall, 1-4p

See you soon!

02/18/2026

What’s the “missing piece” for your fitness journey?

Meaning - what’s the one thing that would change everything for you.

Let’s hear it.

STRONG PROGRAMS PRODUCE MEASURABLE RESULTS. 📈 Our 8-week Speed and Strength Program builds teamwork, confidence, perform...
02/11/2026

STRONG PROGRAMS PRODUCE MEASURABLE RESULTS. 📈

Our 8-week Speed and Strength Program builds teamwork, confidence, performance, and most importantly - measurable results!!

These phenomenal athletes showed up and put in the work!

The Results — Check em out! 👀
• Back squat increases up to +40 lbs
• Push-up endurance gains over 100% for one athlete
• Broad jump improvements up to +10 inches
• 10m sprint times dropping as much as 0.25 seconds
That’s strength.
That’s power.
That’s acceleration.
This wasn’t random conditioning.
Our model integrates:
Weekly speed & agility development
Structured strength session
Technical sprint refinement
Joint stabilization & durability training
Speed development was led in partnership with Coach Jadiem, CSCS, CSAC, M.Ed., whose focus on acceleration mechanics and movement efficiency helped translate training into faster sprint times.

When speed is coached intentionally and strength is built progressively, performance compounds.

Proud of the athletes.

Proud of the collaboration.

Excited about what’s next.

If your team is ready for measurable growth — let’s talk.

Quiet Strength Health and Performance

Never crave “naughty foods” again. 👀Let’s Discuss: Why Do Food Cravings Always Win?Let’s face it, we live in a world whe...
02/06/2026

Never crave “naughty foods” again. 👀

Let’s Discuss:

Why Do Food Cravings Always Win?

Let’s face it, we live in a world where food temptations are everywhere…which leads to cravings, which leads to eating things that you shouldn’t, which leads to pounds gained. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.

To make matters worse, you’ve been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort.

New Technique to End Food Cravings

Try This Powerful Mind Exercise:

Step One: Create a STRONG Negative Association with Unhealthy Food

You may not have realized it, but up until this point you’ve placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.

Take the wrong food off that pedestal by listing off everything negative about them…

✓ These foods make you unhealthy.
✓ These foods cause weight gain.
✓ These foods drain your energy.
✓ These foods kill your confidence.
✓ These foods lessen your quality of life.
✓ These foods damage your love life.

Step Two: Create a STRONG Positive Association with Wholesome Foods

Now that your mental food pedestal has been cleared, put truly wholesome food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are the place to start.

List off the things that you love about healthy food...

✓ These foods make you healthy.
✓ These foods promote fat loss.
✓ These foods boost your energy.
✓ These foods build your confidence.
✓ These foods improve your quality of life.
✓ These foods enhance your love life.

Message us TODAY and get started on a fitness program that will change your life and your body forever!

REGISTRATION IS LIVE! 🚨 Looking to move, feel, and perform better?!Join us - 1/26/2026 @ 5:30p - location: Quiet Strengt...
01/22/2026

REGISTRATION IS LIVE! 🚨

Looking to move, feel, and perform better?!

Join us - 1/26/2026 @ 5:30p - location: Quiet Strength Health and Performance

Learn the benefits of chiropractic care, shockwave therapy, and functional cupping. Discussion led by Dr. Stephen!

See you there!

https://square.link/u/RnJKFSqh

REGISTRATION IS LIVE! 🚨 Looking to move, feel, and perform better?!Join us - 1/26/2026 @ 5:30p - location: Quiet Strengt...
01/21/2026

REGISTRATION IS LIVE! 🚨

Looking to move, feel, and perform better?!

Join us - 1/26/2026 @ 5:30p - location: Quiet Strength Health and Performance

Mobility, recovery, and stretching workshop with Dr. Stephen!

https://square.link/u/RnJKFSqh

NEW YEAR, NEW HEALTH JOURNEY ☀️ Here are 7 resolutions that you can keep and that will help you achieve big strides towa...
01/15/2026

NEW YEAR, NEW HEALTH JOURNEY ☀️

Here are 7 resolutions that you can keep and that will help you achieve big strides towards your fitness goals in 2025:

Resolution #1: Get Fishy

Giving your health a boost doesn’t have to take an incredible amount of time. With this resolution, it doesn’t even take will power. All it takes is modifying your grocery list by buying fish on occasion. Enjoy fish for dinner once a week, and you’ll protect your heart from disease and increase your chances for a longer life. Go with salmon, trout, flounder, or tuna.

Resolution #2: Lather Up

You want your skin to look young and healthy, so this is the year you do something about it. Keep a bottle of sunscreen on your counter. When getting ready for your day, make it part of your routine to spread some sun-shielding lotion on your face, arms, and neck. It’ll save your skin so it’ll look its best in years to come and prevent skin cancer.

Resolution #3: Sweat in the AM

In today’s world, it can be difficult to find the time to exercise. One way to increase your odds for exercising each day is to knock it out first thing in the morning. This year, resolve to exercise right after waking up. Adjust your wake up time to accommodate your morning sweat session.

Resolution 4: Swap One Meal

By swapping out one of your daily meals for a 1 or 2 scoop protein shake you’ll save yourself a few hundred calories each day while providing your muscles with much needed protein. Most of my clients choose to make this swap for breakfast, since it’s so convenience to shake up some protein powder and water to drink on-the-go as you race out the door to start your day. If you only choose to make one resolution this year make it this one – you’ll be astounded at the quick results this simple daily swap will deliver.

Resolution 5: Push Your Body

Know that half marathon you’ve been considering? Want to stop feeling the need to eat cake at every birthday party you attend—even when the cake is dry? This is the year you train properly for that race, say no to cake on occasion, and take up mountain climbing. Find someone with the same goal, make a plan to reach the goal, and get started. Once you complete your first goal and see that it wasn’t as impossible as you once thought, you may just find yourself setting even bigger goals for next year.

Resolution 6: Down More H2O

Your body is primarily made up of water. Keep it that way by skipping soda and sipping on water all day long. A great way to make strides toward your watery goal is to fill up the biggest water bottle you can find and go at it. Preferably, you can drink from something that holds 2.2 liters (9 cups), as all you’ll need is a single fill up in the morning to stay hydrated all day long.

Resolution 7: Stretch Every Day

One of the best ways to avoid injury, as we age, is to take a few minutes to stretch daily. This is most effectively done after you have warmed up and before you begin the intense portion of your routine. By taking the best care of your muscles, with stretching, you’ll avoid taking time off for injury recovery and will be able to accomplish your goals quicker.

There you have it, 7 realistic New Year’s Resolutions to help make 2026 your best year yet. The most effective way to ensure that you stick with your resolutions is to become one of our valued clients.

Message Quiet Strength Health and Performance NOWWWWW. Let’s hit these goals!

SEMINAR ANNOUNCEMENT 🚨 We are so excited to host Dr. Murphy for our next seminar session!!SAVE THE DATE:1/26/2026 @ 5:30...
01/13/2026

SEMINAR ANNOUNCEMENT 🚨

We are so excited to host Dr. Murphy for our next seminar session!!

SAVE THE DATE:
1/26/2026 @ 5:30pm.

*Registration and further details will be shared soon.

Address

4500 16th Street
Moline, IL
61265

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3pm - 6pm
Tuesday 5am - 10am
3pm - 6pm
Wednesday 5am - 10am
3pm - 6pm
Thursday 5am - 10am
Friday 5am - 10am
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