4 Ways To Add Protein Into Your Vegetarian Diet

You may have wondered,  ‘Is cheese a good protein source?’ or ‘Can I eat eggs for protein even though my doc said they have cholesterol?’ and ‘Daal has protein, right?’. With all the conflicting guidance out there, finding reliable information to answer those questions must have been tough. So, let’s start by answering some of […]

Quad Partners

Quad Partners At The Quad, fitness is a way of life. When you sign up for a membership at The Quad, you sign up not for a workout class, but for a change – a change towards a healthier lifestyle. This goes beyond the three hours a week you spend at our classes. Quad partnerships […]

Testimonials

Testimonials Whether it is The Quad’s BootCampTM in Chennai or QuadVirtual for people all over the world, we’ve worked with 7000+ people everyday in 4 locations inside Chennai, and across 25+ cities worldwide, helping them fall in love with fitness, strength and the pursuit of health. Take a few minutes to go through this page […]

About Us

Our Story It all starts with the way you feel. The way you feel when you try to climb a single flight of stairs, and struggle. The way you feel when those jeans don’t fit anymore. The way you feel when you struggle to carry your luggage, or even your own child. The way you feel after […]

No Gym. No Weights: We Asked a Trainer to Share 5 Tips to Keep Fit at Home

While their physical locations in Chennai remain closed through this lockdown, they have transitioned to a virtual fitness experience and are currently training more 600 people every day from all over the world, not just India. For Arvind, a strength training junkie and an ultimate frisbee athlete who was into Olympic triathlons and marathons in […]

Snack Attack – All You Need To Know About Snacking

Habitual. Spontaneous. Stressed. Compulsive. Emotional. Indifferent. Serial. Whichever ‘type of snacker’ you may label yourself as, it all comes down to your mindset. We all know that snacking on junk food is “bad”. Yet now that it is so prolific, we’ve reached a level of complete insensitivity to what we are actually snacking on and […]

The Low Down on Low Carb and Keto Diets – Is It For You?

The past couple of years has seen a slow but steady rise in the “low carb” or “keto” phenomenon. Every other person you know seems to have experimented with it, or absolutely swears by it for fat loss and health. Add this to the overabundance of information and images of “shredded” selfies taking over the internet with #thatlowcarblife. Does this mean it is the right fit for you?

Is Being Gluten-Free For You? A 3-Step Process To Find Out!

Gluten, gluten intolerance, gluten free…. If you are someone who follows anyone who talks about nutrition, chances are you’ve come across one or more of these words excessively over the last decade. And you’ve probably given some thought as to whether there is merit to the pros and cons of gluten being discussed by all […]

4 Must-Do Nutrition Tips for Women Who Workout

A lot of research has been done in order to understand the effect of physical activity on micronutrient requirement. It sounds intuitive that when a woman does more physical activity her nutritional requirements increase. That is, she will need more protein, more starch, more fat and just more food in order to stay healthy. That’s […]

4 DON’Ts for Fat Loss!

While you are speaking to everyone you know and reading up every post you see online to understand what you should DO to lose weight, here’s a quick list of DON’Ts for you to focus on to ensure that you don’t DO anything useless in your journey to fat loss! 1. Don’t starve. I see […]