Quiet Strength Health and Performance

08/21/2025

We specialize in developing others..

In reality - it’s fairly easy to find gym programs, meal plans, and supplement tips online. We’re not debating that.

What’s difficult?
Finding a community that’s cheering you on every step of your journey.

Finding coaches knowledgeable and qualified in various areas of health and wellness.

Finding a facility that offers safe, clean, and user-friendly equipment and resources.

Then there’s Quiet Strength Health and Performance your one stop shop for all of those things.

We know you’re still debating it. Let us help. Message today for a FREEE consultation and we’ll answer your questions.

Talk soon. 💌

08/20/2025

⭐ 3 Ways to Stay Fit as You Age ⭐

1️⃣ Strength Train - Lifting (heavy) weight keeps your metabolism high, bones strong, and posture solid. Also, muscle mass is a beneficial tool to help you recover from slips and falls.

2️⃣ Stay Active Daily – Walking, biking, lifting, or just simply moving more keeps the heart and joints healthy.

3️⃣ Prioritize Recovery – Sleep, stretching, and managing stress matter more the older we get. Allow your body to rest/recover to help prevent injuries and/or chronic pains.

Reminder - Getting older doesn’t mean slowing down—it means training smarter and managing the controllable factors.

Quiet Strength Health and Performance gladly welcomes all ages, fitness levels, and abilities. Message TODAY to schedule a consultation.

08/14/2025

“I’ll start when…”

NO! Do it now.

Studies show it can take close to 6–7 months before people truly “stick” with a gym routine and stop dropping off.

Hard truth: those 6-7 months will pass regardless. It’s on you to decide how you’ll look, feel, and perform on the other side.

Message us now and let’s schedule a consultation.

Quiet Strength Health and Performance

07/30/2025

3️⃣ STEPS TO KICK OFF YOUR HEALTH JOURNEY… and GO!

1️⃣: Set a Specific, Measurable, Achievable, Relevant, and Time-bound (S.M.A.R.T) goal. Most people have a wish list of what they wanna do, be, and look like; however, no actual plan to achieve.

2️⃣: Set yourself up for success. Trust me - the goal is 10x harder to achieve when you’re hurdling obstacles the whole time. As best as possible, remove the temptation, obstacles, and problems.

3️⃣: Stay consistent. The goal takes time, patience, and hardwork. Give yourself time to make it happen.

Lastly, stop by Quiet Strength Health and Performance and meet with our Coaches to learn more about how we can help you achieve those goals!

07/24/2025

07/24/2025

NO IDEA WHAT TO EAT?!

Let us help!

Simply put, you’re probably overthinking your nutrition. Make it simple. Grab a lean protein source, carb source, healthy fats, and allll the veggies. Mix/match.

Reach out with questions. Would love to help!

07/23/2025

Struggling to hit your protein goals?!

Here’s a list of options to reach 30gram serving of protein. Mix and match throughout the day and hit those goals.

30g Protein Options
• Chicken breast (5 oz)
• Ground turkey 93% (5 oz)
• Egg whites (10 large)
• Whole eggs (5 large)
• Tilapia (6 oz)
• Cod (6 oz)
• Salmon (5 oz)
• Sirloin steak (5 oz)
• Tuna canned in water (1.5 cans)
• Deli turkey breast (6 oz)
• Shrimp (6 oz)
• Premier Protein shake (1 bottle)
• Whey protein isolate (1.5 scoops)
• Casein protein (1.5 scoops)
• Fairlife Core Power Elite (1 bottle)
• Egg white protein powder (1.5 scoops)
• Plant-based protein (2 scoops)
• Nonfat Greek yogurt (1.5 cups)
• Cottage cheese low fat (1.5 cups)
• Lentils cooked (2.5 cups)
• Edamame shelled (2 cups)

07/22/2025

Earlier this month - we hosted a phenomenal seminar with Lj Spencer! She does precision soft tissue work for pain, injuries, and bad ass comebacks 👊🏾. Great material and very helpful for our members.

If you missed it - we are currently finishing up the live recording. Stay tuned! Don’t miss out on this information twice.

Lastly, we plan to keep our seminar series going. What other topics are you interested in learning more about?! Let’s discuss. ⬇️

07/21/2025

HIT YOUR FITNESS GOALS

For most, the goal is set; however, the journey is unclear. So many different gym plans, diets, supplements, etc.

WHERE DO YOU EVEN START?!

Let us make it clear for you.
Quiet Strength Health and Performance offering nutrition, group classes, personal training, and online coaching to anyone and everyone. STOP the guess work - we’ll take it from here.

Message us to schedule your free consultation.

07/16/2025

What a month!!

We’ve officially finished up the step challenge.

Great work to all participants.

Top 3:
1. Tarryl Smith 🥇
2. Coach Coop🥈
3. Coach Tyla 🥉

Be on the lookout for more fitness initiatives and challenges.

07/14/2025

Kickoff your fitness journey with us! Building strong and healthy bodies. Let’s move!!

06/26/2025

🚨 Final Call! Our Soft Tissue Therapy Workshop w/ LJ Spencer is TONIGHT at 6PM at QSHP!
Learn how to reduce pain, move better & recover smarter 💪

🎟️ Grab your spot now:

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