Quiet Strength Health and Performance

12/23/2025

Let’s talk weekend overeating —

It’s hard! So hard! You eat so well all week. Meal prep, good portions, hydration, etc. And then Friday comes around..and boom! The discipline is gone. There are so many reasons for this to happen week after week but let’s instead focus on ways to break this weekend cycle.

1. Aim for atleast “good effort”.. Sometimes things are not perfect on the weekend and that’s fine. What’s perfect mean anyway? Most of the time we think “perfect eating” or “junk food”. It’s truly not that simple. Anyhow, find the balance! This may look like ordering that fatty burger you’re craving but subbing out sides for veggies and water. Balance.

2. Stop the “cheat day” mindset. Again, find a balance. Teach yourself to fulfill the cravings (in moderation - yes moderation!) throughout the week to avoid binging over the weekend. Also, if you’re enjoying your favorite foods/drinks in moderation - you lose the negative mindset/guilt of considering it “cheating” on your diet.

3. Don’t justify your excuses. Hold yourself accountable! Yes, this one is hard. If your goal is ultimately weight loss, then you should always prioritize this goal. Yes, we have bad days, cravings, stress eat, etc. It happens. Yes, we can enjoy things in moderation.. but, understand you could be moving further away from your goal(s) if your meaning of moderation is actually daily. Stay focused on the goal and challenge yourself. Cravings are hard but you got this!

Message Quiet Strength Health and Performance to get started!

12/17/2025

Hey you! Let’s get fit!!

Message any questions.

12/15/2025

FAQs:

What if I can’t make every class?

Totally understandable! The rate gives you access to every class and we’ll love to see you. But totally understandable!

How does the accountability work?

Yes - two parts. 1. Being apart of a gym community. We’re here to help you! 2. You’ll be added to a support group of like-minded fit fam. We’ll push each other.

What happens after the 6 weeks?

Yes - great question ! After that, we’ll evaluate your progress and discuss a gameplan to keep you on track (personal training, classes, online coaching, etc.)

Get signed up ASAP.

12/10/2025

JUMP INTO FITNESS!

At QSHP, we are gladly accepting a small group of highly-motivated individuals to help reach their health/wellness goals!

Over our 6-week program, you will receive unlimited access to our group fitness classes, nutrition coaching, and a supportive group of fellow challenge members.

Reach out with any questions/concerns.

Application Link: https://forms.gle/Czb2Dty8iKj2vpVm7

12/02/2025

COMMUNITY x FITNESS

"If you want to go fast, go alone; but if you want to go far, go together"

At Quiet Strength Health and Performance, we’re grateful for our community! Every member and coach wants to help you crush your goals!

Message us NOW and schedule a consultation. Let’s get to work!

11/17/2025

QSHP Health Tips

7 reasons you’re struggling to lose weight.

Reason #1: Your Mind

Until your mind has been programmed for success, it will do more to derail your efforts than to help you. Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.

Reason #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. Until you conquer this fear, your weight loss efforts will be blocked by self-sabotage. Believe that something MUST change and YOU must change it. Once you own the belief that you can, you’ll be unstoppable.

Reason #3: Your Excuses

Your excuses for being out-of-shape are getting old. Don’t skip out on your responsibilities with excuses, instead expect more from yourself.

Reason #4: Your Commitment

We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose fat then your commitment to the process is a must.
If you don’t give up, then you’ll never fail.

Reason #5: Your Diet

If you consistently eat the wrong food, then your weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Reason #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off.

Reason #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster. Join our community and we guarantee you’ll be supported and challenged.

Quiet Strength Health and Performance
Let us guide your heath journey.

11/12/2025

Tired of doing it alone?

JOIN OUR GYM COMMUNITY:

3 Reasons to Work Out at Quiet Strength Health and Performance

1️⃣ Accountability That Pushes You Harder
It’s easier to skip a session when no one’s waiting on you. Training with a crew keeps you showing up, giving 100%, and chasing progress together.

2️⃣ Energy You Can’t Replicate Alone
The atmosphere at QSHP is electric — the music, the effort, the encouragement. That energy fuels intensity and consistency.

3️⃣ Growth Beyond the Physical
Community builds confidence, discipline, and real connection. You don’t just get stronger in the gym — you become sharper, more resilient, and inspired by others doing the same.

COME ON. What more can you ask for??

Message us right now to schedule a consultation.

11/11/2025

Happy Veteran’s Day to all past, present, and future service members. We’re forever thankful for your service! 🇺🇸

Our QSHP Veterans. Coach Brad, Coach Ebone, and Coach Coop.

10/29/2025

🚨 TODAY!!! Don’t forget!!

WHAT: Powerlifting, goal setting, and champion mindset seminar

WHEN: 10/29/25, 6p - 7:30p

PRICE: $20

WHERE: Quiet Strength Health and Performance - 4500 16th Street, Moline, IL

REGISTRATION: https://square.link/u/tC20edvO

See you there!!! 😎

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10/27/2025

NEED MOTIVATION TO EXERCISE?

Exercise Because —Your Body Works

It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. Every movement you make, be grateful and work to learn your body’s limits. In essence when you do this you’re giving your body a high five!

Exercise Because —Disease Can’t Handle It

True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses.

Exercise Because —Your Family Loves You

Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening.

Exercise Because —You Beat Goals

Some people meet goals. When you commit to getting in the gym today, you set yourself up to beat goals. Because once you reach your new bench-press or weight-loss goal, you move on to the next.

Exercise Because —Life Will Be Easier

Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get in the gym this afternoon you’ll be able to shed the stress. Wish you had the s*x drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well.

Exercise Because —Your Body Will Surprise You

When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours!

Exercise Because —Your Friends Will Join You

It can be hard to keep working out in the gym every day if your loved ones aren’t into it. However, if you stick with it and trust your trainer, your loved ones may eventually want to join you in your exercise.

Call or email today to get started with our gym community!

Don’t wait – act now!
Quiet Strength Health and Performance

10/25/2025

CHAMPIONS 🏆

Amazing job to our athletes that competed in the today. So proud!! Way to represent.