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 eating that entire tub of ice cream.
The way you feel after spending hours in a gym and not seeing the results you want.
The way you feel every time you tried a new fad diet. And every time those kilos came right back where you didn’t want them. It’s frustrating. It’s agonising. And it’s certainly not fun.
We know exactly how it feels because we’ve been there. The only difference is that we chose to make this our turning point. The point where we realised that we’ve been living a suboptimal life, and it’s time to make meaningful change. For us, this meant taking control of our health and fitness, and figuring out a way to make this fun, sustainable and permanent.
Having fought our respective battles against diseases and unfit lives, we were both experiencing our turning points in our own ways when a chance meeting in California back in 2010 brought in some much-needed direction to our journeys. We now had a burning desire to work together towards a larger goal and take our fitness adventures a step further.
We spent over 3 years training different protocols, following various training plans, meeting different coaches, and working on various certifications.
Our focus never wavered.
For the next several months, we decided to try, between us, every approach there is to fitness and nutrition and a desire to learn from the best. We put ourselves through innumerable approaches be it low carb, low fat, paleo, zero carb, intermittent fasting, ayurveda, veganism, high fat, high protein and subjected our bodies to various forms of training like distance running, powerlifting, CrossFit, bodybuilding, P90x, high intensity training, plyometrics, kettlebell training, TRX, Starting Strength and functional training.
Our focus never wavered. We did all this with the goal of understanding the human body, challenging mainstream fitness and nutrition advice, working with, learning and gaining certifications from the best coaches in the world and applying and customising everything we learnt for the typical Indian. Because nothing makes sense if it doesn’t have context.
As our weight started to drop off and our fitness levels improved, we continued to work on our strength, our nutrition and our lifestyles. This process, which appeared to the outside world as an improvement in our external appearance, was actually a grand internal journey, as we found levels of strength within us, which we never knew we had. And we were driven to share this with everyone back home in India, and pretty much anyone who was willing to listen.
We worked with friends and strangers through email, phone and video conferences. Every positive change we helped create drove us to work with more people and spread the knowledge we gained through experimentation and experience.
And one fine day in 2011, we finally decided to walk the talk, packed our bags and made our way back to Madras, India to redefine fitness in our own way. And thus was born, The Quad. From our batch of 95 trainees and just the two of us as coaches, we now have 600+ trainees, in four different centres and a team of 25 passionate fitness professionals who carry our vision forward.
And what a journey it has been! This ride is everything we imagined and more, and we can’t wait to share it with you.
– Raj and Arvind
Being the most unfit kid on his sports teams, and while discreetly piling on the kilos over the years, Arvind’s frustration towards achieving a fitter life had led him to (like many others) go down the traditional paths of “weight loss”, only to see no results. Finally, not only did he find the right path, but more importantly also found fun and passion in the process. And this is the philosophy he preaches to his clients and followers, helping them find their path to sustainable, life-long fitness and health.
Arvind is a StrongFirst Girya, and a certified nutrition coach. His journey began with self-experimentation, his highly-followed blog, ArvFit, and hours and hours of research.
An athlete himself, he has trained for and competed in Olympic triathlons, marathons and is also a club-level ultimate frisbee player in Chennai. He trains both professional athletes and others across sports such as long-distance running, triathlon racing, swimming, cricket, Ultimate frisbee and racquet sports, helping them to be injury-free and at the peak of their performance. He has worked with India’s first ever national women’s Ultimate Frisbee team as fitness coach, and continues to train many of them in their athletic pursuits till today.
As one of our head coaches, he loves the experience of working with folks new to training, and the challenge of working with advanced athletes. Arvind’s approach to coaching is to get people to be more intuitive about themselves and their training – getting them to listen to their bodies and do what feels right. He gets trainees to focus on the mental facets of training, and not just the physical ones.
Having lived a lazy childhood with no exercise or sport and having followed that up with a diseased teenage and unfit early twenties, Raj made a life changing decision to become healthy and fit. From that day until today he lives and breathes health and fitness. He serves as a motivator, coach, friend and teacher for thousands of people helping them lead better lives.
Raj is a certified fitness and nutrition coach who is also certified in senior fitness, Hardstyle Kettlebell training, functional training, olympic lifting (CrossFit) and biomechanics.
His well-known blog Harder. Better. Faster. Stronger is one of the top fitness blogs in the country, has been featured in national magazines and has helped inspire many hundreds of people make positive life changes. He is also a columnist on The Hindu, where he makes fitness and nutrition accessible for every reader.
Raj is also an active public speaker who busts myths and challenges people to change the way they think about nutrition and fitness. As a frequently invited speaker and chief guest, he frequently addresses hundreds of health and fitness enthusiasts at various corporates, educational institutions and Rotary chapters.
As one of our head coaches who runs entry level, specialty and advanced classes, he takes training very seriously but is also very approachable and is always looking to help. He is a stickler for good technique, has a knack for safely pushing you beyond your comfort zone and runs a real tight ship when he coaches.
The Quad Squad
A few years back, The Quad was two people trying to make a dozen people fitter. Today, the Quad Squad is a sizeable team of passionate and driven trainers focused on transforming thousands of lives.
Whether it is an HR professional who found his calling in fitness or a film maker who decided that she wanted to guide people to lead healthier lives, many of our trainers have made the switch from their previous careers after realizing that fitness and coaching is their true calling.
While all our trainers are certified, the Quad Squad is a lot more than just certifications. It is about dedicated individuals who work hard every session, every day and every quarter to help our clients progress on their fitness and health goals, get fitter, stronger and move better.
Different People. Different Backgrounds. Different Stories. One Passion. To redefine fitness.
SFG (Level 1), Precision Nutrition (Level 1)
Head Coach- Perungudi
Sudeesh is an inspiration to everyone around him. A morning person by nature, the challenge of working with people who have different fitness goals gives him a major endorphin high. A certified personal trainer, he has played Ultimate Frisbee at the National level and currently heads the OMR branch of The Quad.
NESTA Personal Fitness Trainer, Precision Nutrition Level 1, IYCA (International Youth Conditioning Association, MovNat Level 1
Head Coach- Adyar (Morning)
Precision Nutrition certified, International Youth Conditioning Association certified and a NESTA certified fitness and nutrition coach, Soundarya or Chow as she is fondly known, is a film-maker turned fitness coach who loves working with people and helping them get fitter! She worked with children at QuadPlay, and is passionate about inspiring more kids to enjoy the pursuit of movement and love their bodies!
Click here to read Chow’s writing.
IFAA Functional Trainer Level 1, Precision Nutrition Level 1
An MBA graduate turned coach – Giri loves working with people to help them become the best version of themselves, whatever it takes. He plays multiple roles inside The Quad – a fitness trainer, heads the nutrition coaching practice outside of working 1-on-1 with clients himself, manages internal talent management and recruitment! He loves Olympic weightlifting, strength training, jump ropes, and football!
Click here to read Giri’s writing.
NESTA Personal Fitness Trainer, SFG (Level 1), Ground Force Method Instructor (Level 1), Precision Nutrition (Level 1), Flexible Steel (Level 1)
With her elephant memory, Kavya is one of those coaches who remembers exactly how many reps every person did, so there’s no fooling her! A soup+salad cafe owner turned teacher turned fitness trainer, she enjoys the pursuit of learning and that pushes her to be a better coach every day! She also worked with kids at QuadPlay and helped them understand, accept and strengthen their body and mind.
Click here to read Kavya’s writing!
SFG (Level 2), Flexible Steel (Level 1)
A telecom engineer taking a sharp turn towards fitness, Karthik Krishnan, fondly known as KK, is a certified fitness trainer who is out to help you understand the beauty of strength training. He’ll watch you like a hawk when you train, and won’t let you go without fixing your form. When he’s not coaching, you’ll find him trying out new and unique restaurants in the city!
UG- Physiotherapist, PG- Exercise physiologist. Accreditation of Movement therapist in Kinetic Control. Certs in kinesio Taping, dry needling, cupping, Trigger point therapy.
Magesh is a qualified physical therapist who is certified in on-field sports injuries. He is the in-house “rehab guy” at The Quad and is the best person to work with if you want to start your journey towards fitness from a point of some physical dysfunction, pain or injury. He has worked with several of our clients and relieved them of pain, rehabilitated them from injury and helped them achieve strength levels like never before!
Quad Cert & Nesta Personal Fitness Trainer (Level 3)
Sudeep skipped his final CA exams and instead went to meet the founders of The Quad. And the rest, as they say, is history. He started off as a client at The Quad and was so taken by the passion shown by the coaching team, he immediately felt he belonged here. His trainees love his style of coaching and motivation. He is also now well-known at The Quad for pressing ridiculously insane weights!
IFAA- Functional Training (Level 1)
An Ultimate Frisbee athlete who began training himself for strength, speed, and agility to translate onto the field, Manoj knew early on that fitness is where he wants to be. So right after he finished a degree in mechanical engineering, he jumped right into the fitness world after convincing his parents and has been steadily working with people including athletes for over two years now. He prioritizes athleticism, form, and functionality over aesthetics as that’s what you can take back on to the field and in life!
A veteran of the IT Industry, Venkat loves to be with people, giving and drawing energy from them. A keen golfer with a single digit handicap in his golfing history, Venkat is passionate about fitness that is meaningful to the everyday person. So passionate that he made the incredible shift from IT veteran to fitness trainer at The Quad, inspiring so many in the process! Calm, composed (until he eventually decomposes) and cheerful, you will find him whisper a fix or two in a trainees’ ear while being in the background.
NESTA, Quad Cert (Level 1)
An IT Project Manager earlier and a sports enthusiast for life, Bajji as he is fondly known, had his first-ever stint with strength training at The Quad, resulting in better sports performance. Started off as a BootCamp member, moving swiftly to S&C and now a QuadSquad member, Bajji is also a national level Ultimate Frisbee player who wants to specialize in speed and agility training to help people get faster, stronger and more agile. Word of caution, say a little prayer before you say shotgun to get into a car driven by him!
IFAA Functional Trainer (Level 1), SFG (Level 1), Certified speed and agility coach
A state level cricket player, Asif ventured into fitness to improve his game. His interest to improve his own fitness transformed into wanting to help others do the same. He now helps people get fit the “right way”, with The Quad. He is loved by trainees for his coaching style, his relentlessness until you fix your form and sometimes even for his jokes!
ACE Personal Trainer, Animal flow (Level 1)
Goutham has always been into fitness – be it through sports and athletics in school right up to coaching at The Quad. He started lifting weights being the typical skinny kid. But soon he realized his ability to teach, motivate and lift people up through fitness. Goutham is loved by his clients for his quick wit and eager fixes. He loves football, is a metalhead and is the only meme lord in the QuadSquad. If we want to kill time with memes, we know whom to ask!
NESTA, Precision Nutrition (Level 1), SFG (Level 1), Animal Flow (Level 1), Quad Cert (Level 2)
Anish’s vision is to help people live a life fit for purpose. His unique coaching style combines behavior & fitness coaching. He draws inspiration from his expertise in business coaching at Fortune 500 companies and fitness training at The Quad. In a 20 year professional career, he has run hundreds of business coaching sessions at Accenture, Nokia, and others. He is a certified SFG1 kettlebell instructor, Precision Nutrition L1 coach, US NCAA accredited Personal Fitness Trainer, Gallup StrengthsFinder Leadership Coach, LUMA Design Thinking Facilitator and a Franklin Covey 5 Choices Productivity instructor.
Crossfit cert (Level 2), Quad cert (Level 2)
An engineer turned marketer with a passion in sports & fitness, Raman has always been a sports enthusiast who played Cricket for Karnataka at division(2nd) level for over 4 seasons. His love for fitness grew after being introduced to CrossFit in back in 2016. He bettered his knowledge in this domain with CL-1 and CL-2 certifications. He transitioned from being an athlete to a coach with over 14 months of experience coaching at different Crossfit affiliates in Bangalore. He moved to Chennai to be a part of the QuadSquad and feels the best part about his job so far, is watching others grow!
Quad Cert (Level 1), Nesta Personal Fitness Trainer, Ground Force Method Instructor (Level 1)
An engineer from Anna University, Siva started to play cricket as a bowler in his college cricket team. He realized the importance of fitness when he needed to be quick and agile in order to be an effective bowler and fielder but never realized back then that fitness could be a career too! He left his job as a programmer in a pursuit to find his passion, and his search ended by joining The QuadSquad as he gets to learn and redefine fitness every day!
Quad Cert (Level 1)
Having a Masters in Computer Science and Engineering, Jobi spent a major part of her career as an Assistant Professor and a Research Scholar in this field before joining The Quad as a client in 2016. Her view on fitness and nutrition totally changed after joining and having been inspired by her coaches, she decided to be a fitness coach to give back to people the same positivity that The Quad had instilled in her. She feels Fitness is truly where she belongs, helping people fall in love with fitness brings her joy!
Precision Nutrition (Level 1), Introduction to Food & Health Certificate Awarded by ACCME- The Stanford University School of Medicine, Frontiers of University Training to Unlock the Research Enterprise (FUTURE) Certificate By NIH Broad
A research scientist with a double Masters in Genetics and Immunology from the University of California, Davis, Anu admits that she saw true fitness results only after she paid attention to and fixed her nutrition. Her interest in science communication in the context of nutrition brought her to The Quad and she is passionate about helping people understand the science behind how to look and feel great!
Click here to read Anupama’s writing.
Precision Nutrition (Level 1), Intuitive Eating: Eating Disorders and Digestive Disorders, Statistical Reasoning for Public Health, Johns Hopkins (Level 1)
A certified Nutrition Coach, and a biotechnologist with a Master’s degree in Stem Cell Biology from the University of Minnesota, Aarathi believes in simple, science-backed fitness and nutrition that helped her change her own life. She now spreads joy through coaching and helps people understand how to take charge of their lives through nutrition.
Click here to read Aarathi’s writing.
Precision Nutrition (Level 1)
A Nutrition Coach who lives and breathes what she preaches and believes in! She has been helping people make sustainable long term changes to their health over the past two years, specifically in the realm of fat loss and strength gain. Having been overweight once and undergoing a transformation by losing 15+ kgs, she understands the physical and mental challenges one faces while pursuing fat loss and wanted to help others make fitness a habit. She joined the QuadVirtual team to coach folks all over the world virtually!
Initially a Mechanical Engineer by profession, Pranav started his career with Ford Manufacturing company but soon realized that his passion lies in Sports and Fitness. He joined as a trainee in the Scholarship program run by The Quad and is now a part of The Quad Squad as a Trainer but that’s not all. He has represented Team India Ultimate Frisbee twice as a player and now shines as the Head Coach of the Indian Ultimate Frisbee Masters team!
After working in the IT industry as a recruiter for several years, Anu wanted to experience startup-life! She decided The Quad was the right fit for her after reading about it and meeting the founders. Friendly, cheerful and always ready to help clients, Anu is our in-house operations star juggling waitlists, payments, registrations all at once.
Fondly known as Usha Ma’am to us, she is a seasoned payroll processing senior executive with over 15+ years of experience working with companies like Ma Foi and ADP. She takes care of all payments to and from our small company and brings her wisdom and experience across several operational functions inside The Quad. And guess what, she loves using her cycle to get around the neighbourhood!
Having finished his B.Sc in Computer Science, Udaya is a man with varied skills. He spends the day as an Operations Executive at The Quad, by interacting with people waiting to start training with us and also working closely with the biz-dev team. He moonlights as Team India’s Ultimate Frisbee coach, training athletes to compete at the international level! He is equally passionate about both and getting to work out at The Quad is an added bonus according to him!
Marketing & Biz Dev
Having spent 12 years in sales and marketing, both for big corporations as well as startups, Ranjani now handles the marketing, branding and business growth function at The Quad. If you ever have a question about our social media presence, or are interested in a partnership with us, she’s the one you should talk to! Having played sport all her life, Ranjani loves that she’s able to spread the message about an active life, strength training and the joy of play to thousands of people.
BizDev and Marketing
A teacher, a fashion designer, an entrepreneur and an absolute foodie, this BD executive is more than meets the eye; merely because it’ll take you a while to see her as she’s too busy being a blur of energy, jumping from one thing to another with unbridled excitement. Daksh surprises you with her experience, her efficiency and her phenomenal people skills, and is an excellent fit for our marketing and biz-dev team!
BizDev and Marketing
A nature person by heart, Snigdha is a travel freak who enjoys this twist of working in a coastal city, speaking to people who want to join The Quad to make fitness a habit. Having worked in a monotonous B2B sales environment for two years, she perceives working at The Quad as a breather in her life. Having completed MBA in Marketing and IT, she aims to ace the game of marketing and customer behavior in her career. In her leisure time, you can either find her in the Badminton court or taking a stroll on the beach petting random stray dogs.
BizDev and Marketing- QuadVirtual
Vishal always wanted to be in the fitness industry and it was his dream to work at The Quad. After completing BBA, he started as a store manager at one of the big fitness chains. After a short stint, he moved on to automobile sector for two years but couldn’t stay away from his love for fitness and applied to join us. As strength training helped him battle depression, he now enjoys spending the day speaking with folks from world over looking to work with The Quad virtually. Extremely passionate about football, he can be found practicing his moves even on a tennis ball in office.
Functional Lounging Specialist (Level 5)
Chief Entertainment Officer
Say hello to the real CEO of The Quad. He’s snoring through strategy meetings, and barking through office parties, but not before he slinks away from all of us waiting to smother him with our affection. His skills include eating carrots and licking off sweat and The Quad HQ isn’t the same without this bugger!
The Quad's BootCamp™
Have your fitness goals been a faraway dream for a while now? Give your goals the jumpstart it needs through The Quad’s BootCamp™. Think fat loss, fun and functional training – the BootCamp™ is outdoor training like never before.Read More
The Quad's Strength & Conditioning (S&C)
Ready to take your training to the next level? The Quad’s S&C is for committed folks with certain base levels of strength, who are looking for performance based improvements – you could be a pro athlete or someone who takes fitness seriously.Read More