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

Hard work pays - in reps, in results and in life.
Here's @mridulajoseph smashing out reps on the weighted pushup, something that she's been working on a for 8 months now! It's incredible watching someone set a goal, put in the work, push through the bad days and celebrate the wins. This is the kind of stuff that inspires us, and we thought you could use some Friday inspiration as well!
And oh, she also happened to have a baby a little over a year ago. But that doesn't stop Mridula, because nothing stops Mridula.
Happy Friday! #strongandfree
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#fitness #pushup #girlswholift #strongwomen #iamthequad #fitfam #fitspo #tgif #happyfriday #instafit #fff #push #pull #squat #hinge #fitfridays #badass #fitmom #weightedpushups #womenwholift

Photos courtesy: @livefromindia and @rahulsadagopan
#throwback to every single smile, every single sigh, every single grunt and every single moment of intensity, focus and pure joy that women at @thequad_in experience being #StrongAndFree while training. Enjoy this photo series of women falling in love with fitness, something we are excited to see every single day.
So what are you waiting for? Registrations are open for the next batch starting October 2nd at @thequad_in. Sign up now and discover your fittest self yet.
CLICK LINK IN BIO
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#fitness #iamthequad #strongwomen #womeninfitness #likeagirl #liftlikeagirl #fitfam #girlsgonestrong #womenwholift #girlswholift #strongisthenewskinny #registrationsopen #signup #gym #chennai #madras #throwbackthursday #fitstagram #fitspo #instafit #fitnessforall #fitnessmotivation

When was the last time you breezed through your period like the tennis player in every other tampon commercial? The frantic pace of our lives, the constant stressors, and lack of quality nutrition and movement have somehow resulted in a subconscious association of our periods with binge eating sugar-laden, processed food, menstrual cramps, unexplained cravings for everything chocolate, and mood swings.
Here we tell you how simple, sensible tweaks to food and movement can help alleviate your suffering during a menstrual cycle!
All the women reading this, repost and help a friend!
All the men reading this post, tag your friend, wife, sister or anyone who would benefit from these simple hacks! .
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#StrongAndFree #strongwomen #girlsgonestrong #womenwholift #menstruation #periodwoes #fitfam #fitness #nutrition #eatclean #listentoyourbody #iamthequad #gym #india #chennai #madras #fitstagram #wcw #wednesdaywisdom #women

To us, a success story is not just fat loss, and certainly not about what weights one lifts. We strive to get folks to look at things in a different way, to constantly strive to improve, and to keep looking at what works for them, and how to make it work.
Today’s about Srividya. Someone who was always on the heavier side, right from childhood. She went to a dietician when she was in school, was made to follow a strict diet. But not much was made out of this, and movement/exercise was never encouraged. While she did try out a gym in college, nothing really changed. Aerobics, swimming, dancing were all activities she dabbled in to lose weight, and feel fitter. And whatever she did, the weight never went down. A lot of us have found ourselves in a similar place, right?

To compound matters, she was diagnosed with hypothyroidism. Sweet tooth, childhood weight, thyroid issues - definitely not an easy journey if one’s looking to get healthier and fitter. And in spite of getting unhealthier and heavier, she couldn’t motivate herself to go to the gym.

And like most of us, she just wanted to do something different, and that’s how she joined The Quad. But it was not easy. She once said, "More than the movement itself, the revelation that I cannot do the movement even with the lightest of the weights, struck me hard during the initial days.” Diligent and consistent, and forever looking to improve, Srividya has come leaps and bounds. In spite of her thyroid issues which are slowly getting under control, she was able to lose 10+ kilos, and go down 3 sizes! But ask her if she’s made it, and she will say she has a long way to go. Comfortable squatting 24kgs, pulling 48kgs off the floor - she’s certainly on her way to even more awesomeness!

We asked her how she feels her fitness journey is impacting her life - "I am currently the fittest and the leanest I have been in my entire life. I am also trying to get everyone in my family involved in this new journey. That’s how it should be - once you are in, everyone around you gets a lift!

Stay at it, drop that ego, and make it happen for yourself! Share Srividya's story and inspire more women to become #StrongAndFree today!

PC: @livefromindia #StrongandFree
It's not comfortable. It's not what everyone else does. And it's definitely not easy. Waking up before the rooster crows. Showing up to train when you're mind is groggy with sleep and heavy with responsibilities. Ignoring the people around you who say hard work is not for you. Fighting the voices inside your head that ask you to take it easy. Or standing tall, staying focussed and redefining your limits. None of this is easy.
But if it were easy, everyone would do it.
If you're looking for easy, then strength training and progress are not for you. If you're looking for better, show up, do the work and walk out strong! .
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This week, while India celebrates freedom, we join in by celebrating #strongwomen. This week, we'll be talking about how fitness can be freeing, and how empowering it is that more and more women are making the choice to focus on and take charge of their health and fitness, than ever before. .
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Stay tuned to #StrongandFree this week at @thequad_in's #Instagram handle! .
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#iamthequad #fitness #womenwholift #strongwomen #girlswholift #girlsgonestrong #india #freedom #independanceday #independance #choosetobestrong #choosefitness #choosehealth #mondaymotivation #instafit #fitstagram #fitspo #fitspiration #chennai #india #gym #madras #bootcamp #strengthtraining

The kind of #saturdaymorning when Coach Chow (@soundarya83) was casually swinging a 20kg bell while her little boy was getting his colouring game on point. #saturdayvibes #fitness #fitmom #iamthequad #swings #kettlebell #seenatTheQuad
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#fitness #fitnessmotivation #momlife #trainlikeapro #instafit #fitstagram #trainforlife #kettlebellswings #madras #chennai #gym

PC: @livefromindia
Here you see Coach Sudeesh, Kiron, @soundarya83, @kavya082 and Asif in the middle of an intense internal coaching session run by Coach @raj.ganpath at The Quad HQ. And who you also see is our resident HQ fur-baby, Calvin, being way more intense! #tgif
Happy Friday everyone, hope you have a fun weekend - don't forget to do something active!
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#fitness #coaching #learning #growing #expert #knowledge #teambuilding #teamwork #leadership #fitnesstech #thegrind #keeplearning #thescienceofexercise #scientific #bootcamp #chennai #madras #gym #training #strengthtraining #officedog #puppyforlife #instafit #instadog #fitstagram #fff

They’re diligent and fierce. They’re experts at what they do. They care deeply. They help people lead fitter lives. They’re learning and growing in an industry that doesn’t necessarily make it easy on them; An industry that has been, unfortunately, skewed towards men for too long now.
Women entering the industry of fitness, sport and health has been wrongly viewed as something alien, something that isn’t really meant to be. But that doesn’t stop the women who are coaches at The Quad, and several others across the country, from destroying this stereotype.
The fitness industry needs more women role models. It’s happening already, and we’re happy being a part of this change but we want to do MORE. We want more women to take up fitness because it makes them strong and awesome. We want more women to take up coaching because it changes lives and is a viable and fulfilling career option. We want more communities like The Quad because women should live freely without worrying about snarky remarks and sneaky eyes. And we want many more women role models in the fitness industry because the future should be better for everyone.

The truth is, we wish we lived in a world where we didn’t even have to write this post. But since we don't, we believe it is important we bring this to light.
So go ahead and #repost, and inspire a woman to take on fitness today. Whether it is for her own fitness, or someone else's, we believe there are so many women out there who belong here. They just don't know it yet.

There isn’t a day that goes by without someone convincing us that #kalesmoothies are the answer to your health woes, or that a meal without #broccoli isn’t a real meal at all!
While they are definitely nutrient rich, do we really need to eat these imports to remain healthy? Or should we take a page out of what our #grandparents have been doing for ages, and look into our own backyard first for cheaper, local and more sustainable sources?
The Kale vs Keerai debate - what are your thoughts?
While Kale is power packed with Vitamin A and is no villain, we lay out why our local hero Siru (thandu) Keerai, or Amaranth greens is comparable, and in some cases even beats kale hands down! .
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#repost this and share with your friends and family! .
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#kale #keerai #india #homegrown #local #protein #iron #calcium #vitamins #wednesdaywisdom #eatrealfood #thinkrealfood #eatcleantraindirty #fitfam #iamthequad #southindianfood #southindia #india #gym #madras #chennai #keerai #spinach #eatlocal #weightloss #fatloss #getfit #fitstagram

Doing core work can quite literally be a 'pain in the neck' (pun intended). Core work done while in supine position (lying on the back) involves learning to keep the neck 'neutral'. If your neck hurts while doing crunches, hollow hold or any other ab exercise, it simply means that you are doing it wrong and aren't keeping your neck in 'neutral position'. You might jerk your head forward to create momentum to make the exercise easier or tilt it back at an awkward angle. Remember to keep it 'neutral'. Now, what is 'neutral'? Simply put, it's keeping your neck relaxed and in line with your spine with space between your chin and chest. The eyes need to be focused on a point on the ceiling/sky and not your feet.
Still confused? Look at the image below and observe the strain on the neck when Shabeer (one of our trainees from Bamboola) cranes forward or tilts back at an unnatural angle. Fix that and keep your neck neutral through all activities and be pain free.
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#fitness #coreworkout #fittuesdays #tuesdaytips #fitfam #fitstagram #strengthtraining #strength #neck #movement #nuetral #gym #madras #chennai #india #iamthequad #howto #exercise #fitnesstutorials

PC: @livefromindia "Better" is not easy.
It requires doing things that make you uncomfortable. It needs you to go past your comfort zone. It involves focus and patience. And it definitely demands a truckload of hard work. And this is not unique just to fitness or health. It is the case with work and sport and everything else in life worth succeeding in.
At times, it gets monotonous, feels impossible and the thought of "easy" tempts. But you need to get your game face on. You need to stay strong. You need to on. .
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#betterisnoteasy #mondaymotivation #motivationmonday #fitness #sport #life #trainforlife #fitspo #fitspiration #fitstagram #instafit #movement #exercise #stayontrack #eatcleantraindirty #fitnessmotivation #fitnessforall #gym #madras #chennai #india #fitgoals #fitfam #iamthequad

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