Get coached, then decide
Not ready to commit? A bit intimidated by the weight room? Convinced you'd be the least fit person in the building? That is normal, and it's exactly why the free intro session exists. One session, one coach, no pitch at the end of it.
One-to-one coaching
A written programme built around your goal, your schedule and the injuries you actually have. Sessions booked around you, with the same coach every time.
Small-group training
Coaching at a lower price per session, with a handful of people who'll notice when you skip. Capped small enough that the coach can still fix your setup.
Brand-new to lifting
A structured start for people who've never touched a barbell: what to do, in what order, and why. You'll leave knowing how to train on your own.
Teams & athletes
We run strength and conditioning for SWFL SC, the Swamp Dragons. The same programming and the same coaches are available to your team, or to you.
Online training
Coaching that follows you out of the building — for members who travel, for people who train somewhere else entirely, and for anyone who wants to start before we open.
The building isn't finished. The coaching has started
While the Babcock Ranch facility is in development, Q Fitness is already coaching clients online. Fat loss, muscle, strength, or simply walking into a room with more confidence — the programme is written for your goal and your week, and it doesn't wait on a construction schedule.
- A workout programme written for you, not pulled off a shelf
- A meal plan built around how you actually eat, not a generic PDF
- Accountability check-ins on a schedule, so nobody quietly drifts
- Ongoing support that moves with your goals and your lifestyle
The baseline assessment
Every membership starts here, not with a treadmill and a shrug — strength, movement and a heart rate monitor, read by someone with 34 years of physical-therapy background, not a script on a tablet.
Strength & movement
What you can already do, what's tight, what's weak on one side versus the other — the same testing used to build programs for athletes from youth leagues to the pros. It's caught real things, too, like a shoulder quietly compensating for an old injury, fixed on the spot since Q Fitness keeps physical therapists on staff.
Heart rate monitored
On from the first minute. It's genuinely caught things over the years — a rhythm worth flagging that a doctor later confirmed was atrial fibrillation. We're not diagnosing it ourselves, just catching what's worth a second look.
A real credential behind it
Physical therapist assistant background, an exercise physiologist's training, and a certification program Mike built himself — not a weekend course.
This isn't medical care. The baseline assessment is a fitness screening, not a diagnosis. If something looks worth a closer look, we'll tell you to see a doctor, not try to be one.
- A first session that's assessment, not sales
- A written plan you can follow when the coach isn't there
- Technique work on the lifts that carry the most risk
- Scheduled check-ins, and honest changes when it isn't working
- Plain-language guidance on food and recovery — no supplement upsell
Booked sessions are paid in advance or on completion. Cancel less than 24 hours ahead, or don't show, and the session is charged at full rate — the full terms are in the membership agreement.
Specialty programmes
These are the lanes the gym intends to run. Each one gets its own page as it matures — schedules and pricing confirmed with the owner before launch.
Strength
Barbell-led programming for people who want a bigger squat, bench and deadlift, run properly and progressed on purpose.
Fat loss
Training and habits that hold up over months, built for people with jobs and kids rather than a competition date.
Athletes
Off-season and in-season work for local high-school and youth athletes, supervised the whole way.
Training over 50
Strength, balance and joint health for members who intend to stay independent for a long time.
Training doesn't stop when you head north
Keep your Founding rate for the whole time you're gone. Switch to online training for the season instead of freezing or cancelling, and you lose nothing — not the rate, not the coaching, not the plan.
- The same coach, checking in on a schedule, not just when you remember to ask
- A written training program built for wherever you're training from
- An eating plan and a meal plan to match it — not a generic PDF
- Keep your Founding rate the entire time, with nothing to re-enroll into when you're back
What a plan actually looks like
Pick the profile closest to you and see a sample day — training and food both. Your real plan is built around your baseline assessment, not a stock template, but this is the shape of it.
Pick a starting point
Training
Eating plan
Illustrative only — your actual numbers come from your baseline assessment, not your age bracket.
A whole-health program, not just training
Some members want more than a program — they want help understanding what's actually going on with their body. For them, Q Fitness works alongside physicians on hormone and metabolic health: share a recent blood panel, and the team helps you understand what it means and what, if anything, is actually worth addressing.
The point isn't to sell you something. It's the opposite — the whole approach is built around recommending what you need and saying so plainly when you don't.
This program is medically supervised and works alongside your own doctor — it doesn't replace one. Nothing here diagnoses or treats a condition; it's here to help you understand your own numbers and make an informed decision with a physician.
The first session is free
Meet a coach, walk the floor, ask the awkward questions. Decide afterwards.