The Quad

daily9

Listen to yourself

I am coming to the frightening realisation that every answer that I look for - in books, in mentors, in deconstructing the actions of much smarter people - is already inside me.

ArvTraining

How to multiply your current fitness level

By working on complementary aspects of your fitness, by identifying gaps in your general fitness - you can multiply your current fitness level. Let's find out how!

coaching

You never know what they are going through

You never know if the person in front of you spent all week at the hospital, taking care of their ailing parent. But they showed up. Because this is their "me" time. This is where they can switch off for a brief hour.

ArvTraining

Should you work out indoors or outdoors?

It's not for everyone but for those of us who enjoy getting out, who will take the pebble along with the smooth path, the grime and grind.

coaching

Student Story: Learn to Prioritise Yourself

Strength does not mean lifting stupid weights and being huge. Strength means both inner and outer strength. Be strong enough, and a lot of good things follow.

coaching

on overnight transformations

The world around us is engineered and filled with climactic moments. But that's fake - like television. From the Olympics to every movie, to cricket and football, the building up, that crescendo, the anticipation, and the glory - that's how it always happens.

coaching

why kettlebells and the story of Daedalus and Icarus

Everything a dumbbell can do, a kettlebell can do. Plus, there are ballistics with a kettlebell. So, that's simple. Barbells vs KBs is a bit harder. But knowing what we wanted to coach and offer - GPP - meant there was only one clear winner.

coaching

separating the coach from the trainee

But in the early stages of my career, I made one huge mistake. I didn't separate out my lifting from my coaching. I didn't realise how much I squat has little to do with how well I can guide someone on their journey.

life

on crazy commutes and efficiency

To the couple that trains with me who also happen to be startup founders, the commute is when they get to de-stress and talk about their dayThe hour they train with me is the only part of their day that is solely about them.

crossfit

the exploding fitness industry and the opportunity

cult.fit will open the door. For millions and millions of people to take that first step. Maybe a few of them will stay there for longer, and maybe quite a few will move on. That's okay.

coaching

an email from a student on 6 months of progress

You taught me how to eat, instead directing me on what to eat. ... Well that's what [has] allowed me to now maintain a mostly consistent diet for half a year now.

coaching

on zero-sum thinking

Most sports are zero-sum games. If you win, I lose. That thinking does not bode well for folks who are looking to improve their health and fitness, especially in group settings.

coaching

on calling out bull****

Instead, he took it personally. He was affronted that a smart person such as himself was questioned on what he was doing.

fat loss

the limitations of others' dreams

The "I want to look this way" is just the start of what fitness can do for you, not the end. Dive in and discover how your mind and body explodes, if you will let it.

coaching

student story: having the clarity to reject a path

A student of mine got what they wanted - they got thin. And then realised that was not the goal they really wanted as it made them unhappier. The courage to reject it and find their own path, that's the story.

coaching

when we fall, what choice but to get up and go again?

Starting from scratch, this person transformed their health and fitness. Aa couple of years later went back to square 1. Had the grit to start all over again!

coaching

student story: on being unable to show up

A story about a student who showed up all the time until work took off and several life events happened. And they couldn't show up. My thoughts on this.

daily9

on a story about "hulk" arms

Strong and muscular, not bulky. At 40 years old, my student was just amazing. Until a few saboteurs sabotaged her by being rude.

coaching

on what I learned from SC

When students with intent, drive and a desire to learn come in - it is a coach's dream. There are refreshing things to learn from such a student.

open letter to students

25 pushups and unhappy

This is a story about an amazingly strong student of mine and my failure to communicate how awesome she was.

coaching

triads, continuums and GPP

Get fit, look good, and stay healthy. How can we do all of them at the same time? What should we focus on at the gym? Well, here we go.

coaching

on the transformation of identity

Somewhere along the way, running and cycling and jumping around and running randomly and playing sport goes missing. Completely. And we replace it with other endeavours that range from hanging out and smoking cigarettes or hanging out and drinking beer or becoming a "foodie".

origin stories

on 9 years of The Quad

Raj and I ran our first-ever class at The Quad on Sep 19, 2011. The 9 years since have been a period of personal growth, of figuring things out, of trying to stick to our guns and doing things our way, of making silly mistakes.

coaching

on forward progress

anything works for 6 weeks. Even most silly, nonsensical things. The jolt to your system is crazy. If you are going from eating a giant candy bar 3 times a day to once a day, we are talking 14 giant candy bars lesser a week.

ArvTraining

enjoy it

Most of all, it is important to enjoy the task. If I am not enjoying it, it means something's wrong. And I am going to stop doing this soon. Whatever it is. Even if it is a sport that I love playing.