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thequad_in thequad_in

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The Quad  Redefining fitness since 2011. Talk to us about your fitness journey #iamthequad. Registrations OPEN now - click the link below and get started!

http://www.thequad.in/schedule-trial.php

You control your life.
You control how you look and how you feel. You control whether you exercise or not. You control whether you eat that junk or not.

It is fine to lose control once in a while. We all do, and there's nothing terribly wrong with that. But the issue is - we do it too much. And too often. And don't realise it.

Where you are is almost always a reflection of what you are doing. If you are at an unhappy place, you got yourself there. And the amazing thing is, you can get yourself out of it.

Give yourself the time it takes to get out of that funk.
Don't be too hard on yourself to get out of the hole immediately. But be hard on yourself to keep working on getting out of that hole, for a considerable chunk of time.
Remember, you are in control!

Photo credit: @rahulsadagopan

Two weeks ago, we spoke about how a great coach can be the difference between success and failure in your fitness journey. We spoke about the need for a qualified, knowledgable and a caring coach who you can confidently put in charge of your fitness and health. But how does a coach become all of this?
By embracing a culture of learning.
Because you can’t really teach a person to passionately care about their work, we hire people who have the intention and the ability to truly care as coaches. Not just about their clients, but also care enough to have a willingness to open their minds and learn and grow everyday on this job.
Fitness as an industry has several inspirational coaches all over the world who have laid a solid foundation of knowledge and research, and continue to do some incredible work. This certainly serves as the starting point in every coach’s journey of learning. That said, we also need a space to share all this knowledge and inspire ourselves to be the best coaches we can be. As a team of coaches working with over 600 people at a time, we need to be at the top of our game consistently. At The Quad, we work to achieve that by fostering a culture of knowledge, learning and growing for all our coaches. And that’s how we began Internal Coaching at The Quad.
Here are some photos of our head coaches, and other coaches during weekly internal coaching sessions where we coach the coaches to coach and train the trainers to train! Physiology, movement technique, coaching best practices, client interaction, rehab and pain management - all of this and more are taught, learnt, discussed and hashed out here! And this is one of the ways we stay inspired and grow every single day, in this wonderful role as your coach.

Photo credit: @livefromindia for @thequad_in .
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#fitness #coachlife #coachthecoach #trainerlife #trainthetrainer #doesyourcoachcare #iamthequad #training #strength #strengthandconditioning #gym #kettlebell #bootcamp #chennaifitness #weightloss #fitfamindia #instafit #fitstagram #fitfam #learning #culture #india #chennai #madras #chennaistartups #startuplife #startupculture #fitnessstartup

Deepavali is synonymous with all things fried, saccharine and delicious! How do you pay attention to checking all the right boxes when temptations are aplenty, and our self-control reserves are put to test?
Well, you don't!
You take a breather, enjoy the sumptuous spread with your family and friends, and come back well rested, recharged and raring to go!
Moderation, savouring your food on festive occasions (without those guilt pangs) and learning to have a good time are skill sets we recommend having!
Happy Deepavali from all of us at The Quad!
Use today to burn away prejudice, ego and complacence.
You can come back tomorrow to burn away the fat!
Photo credit: Swaraj Tiwari
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#happydeepavali #happydiwali #fitness #gym #bootcamp #chennai #madras #india #iamthequad #fitfamindia #fitstagram #indianfestival #keepcalmand____ #moderation #nostress #guiltfree #diwalisweets #strength #training #burntheego #burnthefat

It's #diwali tomorrow. Are you ready? Well, you're not unless you have your pre-Diwali workout figured out and ready to go. Because we have!
Here is your "Pre-Diwali Workout"! Do 10 rounds of the following, resting when needed and only when needed. - 10 goblet squats or dumbbells squats. Use 25% of your max squat or pick whatever feels "light" to you. - 10 burpees - 100m of running or 100 single unders - 10 pushups or 10 plank jacks - 10 OH presses. Use the same weight you used for squats. - 10 thrusters. Use the same weight you used for squats.
We're not saying you'll convert all the murukku and Mysore pak into pure muscle by simply working out before binging, but it sure will minimise the fat gain that will ensue.
It looks simple and it is simple but it is not easy in any way or for any one. Based on how fit you are and what weight you pick, this workout can take you anywhere between 40 and 80 minutes but it will burn anywhere from 600 to 1200 calories based on how much you weigh and how your conditioning is. But we're sure you will be able to reclaim all those burnt calories on the same day without any issues whatsoever!
So, save this and start your Diwali tomorrow with this cracker of a workout. You can then enjoy the rest of the day with family and food and without guilt!
Photo: The Quad HQ where the QuadSquad trains! And yes, we'll be crushing our pre-Diwali Workout as well :) .
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#fitness #prediwalicelebrations #iamthequad #trainforlife #trainfordiwali #instafit #fitstagram #strength #fitfam #india #chennai #madras #gym #bootcamp #kettlebell #barbell #squat #press #hinge #push #pull

Calm, focused, sincere and strong - a recipe for success in fitness, and pretty much anything else.
Here is @coach_kanch on the Turkish Getup inspiring and leading us into a brand new week of lifting, learning and living.
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#fitness #strength #mobility #training #trainforlife #trainlikeapro #iamthequad #turkishgetup #strengthtraining #motivationmonday #mondaymotivation #instafit #fitstagram #fitspo #fitfam #fitfamindia #chennai #india #gym #bootcamp #kettlebells

Instead of focusing on the next Instagram-worthy photo to upload, focus on making the memory. And an active life with your family gives you plenty of opportunities to make memories. Stay active, make memories and you'll see smiles all around! And that's always a good photo to upload ;) Have a good weekend everyone!
PC: @rahulsadagopan .
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#fitnessforthefamily #fitnessforall #iamthequad #saturdayvibes #weekendvibes #fitness #fun #family #memories #activelife #activelifestyle #movement #exercise #gym #chennai #madras #bootcamp #fitnessmotivation #health #eatcleantraindirty #eatrealfood #stressless #sleepmore #behappy

That slight drizzle is what makes almost everyone smile in the city of Madras. So get outside that cubicle/desk and take a walk to soak in this beautiful weather! And if you can, go for a run, enjoy the trees around you and if you're like us, workout outdoors and watch it instantly lift your mood! PC: @livefromindia
#tgif #currentmood #madras #drizzle
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#fitness #chennairains #beautifulweather #thatslightdrizzle #trainoutdoors #enjoytheoutdoors #flashbackfriday #fridayfun #fff #fitfam #fitfridays #fitspo #fitstagram #instafit #kettlebells #bootcamp #gym #strengthtraining #takeawalk #iamthequad #runnerslife

You've seen the workout on the board. You exchange looks with your workout buddy, wondering why you came in today. Coach starts explaining the workout. You approach your bells. You begin. You whine, but you also grind. And then you grind some more, when your partner pushes you. You don't quit. You make it happen. You come back again and do it all over again. And that's how you build strength.
Training truly does mimic life in many ways, don't you think? #lifelessons #trainforlife #enjoythegrind #strengthtraining
PC: @livefromindia .
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#fitness #bootcamp #iamthequad #fitfam #workoutmotivation #throwback #transformation #thegrind #coachlife #fitlife #fitstagram #instafit #gym #strengthandconditioning #fitfamindia #weightloss #fatloss #strengthgains

It's time to pack a punch into your work lunch!
Oily, unsatisfying, unhealthy, sleep-inducing and heavy are words that describe most packed/canteen-bought lunches. You end up having eaten a lot of food that is heavy on the calories but light on the nutrition.

Do this day after day, month after month, and suddenly you’ve turned into a cranky, overweight and unhealthy version of yourself. Could your work lunch have made that much of a negative impact on you? Yup.
Instead, reorganise your lunch box as shown in this image.
IN THIS LUNCH BOX: --> A fist-sized portion of lean meat/paneer
--> ½ - 1 cup of non-oily vegetable rice/pulao
--> 1 cup of non-oily fresh, green or non-starchy vegetable
--> ½ - 1 cup of side salad
--> ½ - 1 cup of curd.
Now THAT'S a filling lunch, that doesn't just look and taste good, but makes you feel good as well. Eating this way allows you to be satiated AND energised for the rest of the work day. And you won’t have to grab for any junk or sugar when 3pm rolls around either! - - -

What does your lunch box/plate look like? Share a photo and tag @thequad_in! #iamthequad #thinkrealfood
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#wednesdaywisdom #weightloss #indianlunch #lunchbox #fatloss #eatrealfood #whattoeat #whatiate #worklunch #humpday #eatcleantraindirty #iamthequad #fitness #nutrition #instafit #fitstagram #proteinpower #foodstagram #instalunch #india #indianfood #chennai #madras #bootcamp #gym #kettlebells

SQUAT vs DEADLIFT
--> Is one better than the other?
The squat and hinge are two extremely important exercises that help with two DIFFERENT but equally IMPORTANT movement patterns. The hinge is a deep hip movement with minimal knee movement while the squat involves deep movement of both the knee and hip. --> Which one should you do?
Well, you can't pick one! They both are solid strength building exercises and target more muscle groups in your body than any other movement or exercise. Between them, they work the entire posterior chain (muscles on the back side of your body) along with your core and arms. Also, no two moves challenge and strengthen your central nervous system like squats and hinges do. When done properly, both moves will make you immensely stronger.
So our answer - Do both and do them often.
Now you tell us..
--> Do you have a preference? Why? Talk to us in the comments section! .
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#iamthequad #fitness #squat #hinge #push #pull #squatlikeaboss #hingelikeachamp #trainlikeapro #strengthtraining #strength #kettlebells #fitfamindia #fitfam #techniquetuesday #instafit #fitstagram

Stop looking at what's working for who. Start searching for what works for you. And that's always simple and sustainable. .
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#eatcleantraindirty #motivationmonday #mondaymotivation #fitnessmotivation #nutrition #simple #sustainable #cleaneating #whattoeat #whatworksforyou #fitfam #fitfamindia #iamthequad

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