Trijai Nerthi

April! Are you ready? I wasn't. What a whirlwind of experiences & emotions the past month has been. 1. There's no day that these fun shorts can't brighten 😉 2. Black forest ice cream on a chocolate coated rainbow sprinkle covered cone? Gimme, gimme! 3. Rudhu ❤️ 4. Made some Aglio Olio for comfort & it came out so well. 5. For 4 whole days, this man sat to cut, paint and bring alive such vibrant parrots, all for wedding decor. We spend just a few seconds looking at these at weddings, but have you wondered how someone would have worked a whole week on them? Laborious works of art 💚 6. Wanted to feel like sunshine ☀️💛 7. This Chikku is spoilt. Who else gets Bananas with name tags on them delivered exclusively for them? 🤷‍♀️😂❤️ (Chikku is my dog, btw. Since there are two fruits in that sentence, I had to 😅) 8. @subu.kalyan captures me in my element. Wee hours in the mornings where we chase the sun & sometimes race against it. 9. @sharmilaraja_07 knows me :) she gives me the tiniest hand made flower bouquet that was made by her mother. Made my day 😘 10. The day when biscuit came to visit and I got very distracted and only obliged to train if I could train next to him 😂 11. Happy Happy place 🌼🌻🌹 12. Now this is a routine I'd like to keep. Sunday mornings with @dira_ramya 13. Dosai with Cheese, Garlic podi, onion & Coriander. This is going up on the wall of fame 😬 14. I ran into @dignifiedrepose twice this month at a photo exhibition. If you know me, you know how much I admire her work. So when I say she took this candid of me, you know how special it is :) here's to adult friendships and always being courageous enough to pursue them ❤️☺️ 15. On days when I'm dressed up, @dira_ramya isn't. When she is, I'm not. Next month, we'll fix that 😬

Chikku Bukku ☀️✨🐶✨💛

This May would mark 5 years since I became a coach & also 5 years of realising this dream at @thequad.in It’s a milestone I’ll always cherish. I’d like to share why this is so special. It’s going to be long & emotional, you’ve been warned Growing up, it didn't take me too long to realise I was a kid who got handed some not so fun cards in life. Add to it the fact that this kid also was sensitive & had big feelings, it's a recipe for a rough ride.  I've always  felt like an outsider, never truly belonged anywhere, tried too hard then did not try at all.  Walked a lot of spaces in life alone. It makes you strong but it also hardens you. Takes away your faith in companionship & the trust to let yourself fall into the arms of those you love with your eyes closed. Then, I discovered The Quad. 1.5 years in, I knew it was a special place. I wanted to be a part of that energy, I can't quite describe it, it was the first leap I took in quite a while and it felt right. The goal was & always will be if I could get even 1 person to feel supported the way I did at The Quad, then it would make me happy. I'm grateful I get to do that everyday. But it gave me a lot in return  It gave me community that pulls you through tough times, I've navigated illnesses & personal loss, I've always felt  supported by this beautiful community. I've also found friends & family over the years within. I had a place to belong. I couldn't call myself an outsider anymore. I've felt heard, accepted & understood.  That support system empowers you to chase a bigger life & want better for yourself. Professionally, I keep chasing bigger shoes to step into & they all eventually fit. Personally, I've let go of things & people I never thought I could do without.   I found psychological safety. I can speak my mind to my leaders, to my colleagues & still nothing would change about our equation. That gives you the courage to be yourself. All this paved the way for me to grow stronger holistically, I look at my body with wonder & not shame, I look at food as something I can make fit me & I teach others the same. It feels like home. So if I’ve known you from there, even for a minute, you matter to me.

March was a BIG MONTH. Joy, events, movement, company of the people I love, memories, gratefulness all came in heaving amounts ❤️🧿 1. Met Namu @_narmadhanagaraj_ for dinner after ages. What a wholesome evening :) 2. Was a part of two women's day events, both so very close to my heart because helping women grow stronger is one of the biggest reasons why I do what I do. Grateful, grateful! 3. @madhusudhansivakumar third wheeled on mine and @dira_ramya 's breakfast dates this month. Correct no? Here's to more of these 😘 4. Face of someone who is very happy to have started her new training plan. This face doesn't know that she'd have to drop that goal and pivot. All in good time :) 5. Ugly laughs right after we got to be a part of a HUGE fitness carnival. Grateful, grateful, once again. 6. @manuraghavender got me these. Always a special feeling when friends buy flowers ☺️ 7. There's a morning person and then there's me. Golden retriever energy comes out only in the morning, okay? @daredevil_deena put up with it 😂 8. Got to spend some quality time with this face @manuraghavender so many meals and many important conversations 9. I'm just waiting in line for my Shavige Bhath okay? And I'm not angry, I'm just looking 😬 10. I think Collin looks better than me here and I don't like it 😝. We covered so many food places in one afternoon, all with equal amounts of banter, so it's all good. 11. Finally found a good Pretzel and of course it had to be in Bangalore. 12. I'm still at 1 Chin-up only. But now I can do multiple sets of singles. Leaving this here as a reminder that progress takes TIME. 13. Happy, ready to nap faces after one nice massage and belly full of Andhra meals 😬 @veena.rambles 14. Rudhu and I spent a lot of time this month. Happy, happy :) 15. Also got some Vihaan time Precious little smiles and squishes I'll treasure, always 😘 16. Met @tyler_burden_10 for ice cream. Who got which? Guess, guess?

If you’d like a little extra support, comment MOVE and we’ll send you a simple mobility guide to ease period cramps.

This one’s for the six-year-old me who learned to read the room and interpret everyone’s emotions before she could even name her own. This one’s for the sixteen-year-old me who thought eating less, saying less, smiling less, taking up less space meant she would be more liked, more accepted, more attractive. This one’s for the eighteen-year-old me who internalised every label thrown at her, and yet the only label she cared about was fitting into a size S. That innocent girl. This one’s for the twenty-four-year-old me who chose people from a place of scarcity, from the fear of being alone, from needing people rather than wanting them. This one’s for the twenty-six-year-old me who wanted to be chosen, rather than doing the choosing. And this one’s for all the women, in every stage of their lives. When the world constantly teaches us to shrink, strength training teaches us to expand. There is very little joy in life that comes close to watching women embrace strength, realizing what they are capable of, the mindset shifts it creates, the confidence and courage it unleashes. Moments like these make everything it takes to be a coach & every experience that came before it so incredibly worth it. It is a privilege to play even a small part in those moments, and I will hold that close to my heart. This talk was special. I’m simply trying to hold the door open for other women, to make sure strength, and the freedom it brings, is never gatekept again. Grateful doesn’t even begin to cover it. Here’s to many more rooms, many more women, and many more moments like this.

If you want fat loss to be more than just a phase, it’s not just about reducing. It’s about building. • Building muscle • Building healthy nutrition habits Want to understand this better? Check out today’s stories.

February, thanks for being good! This was a month packed tight with a lot of memories, heart is full. This is a long one, I'm warning you 😬 1. Month started with the Auroville Marathon. I trained for the half marathon, ran it and complained endlessly about how I finished 90 secs later than I anticipated 2. Favourite picture of @madhusudhansivakumar and I. We were busy being on our phones looking through strava at a bookstore 😆 3. Should I even say it at this point? That @dira_ramya took this picture? 4. Please pretend you don't see my flip flops okay? It's Pondy, so it's all allowed 😂 5. @breadandchocolate_india at auroville was closed. So we drove to their Pondy outlet because we were determined to get our hands on their smoothie bowls. 6. Back home after a weekend away to my boy 7. Tried this new brand of kombucha. It became an evening pick me up on long days. 8. We were figuring out the most effective way to make him look bigger than me 🤷‍♀️😜 @tyler_burden_10 knows what he signed up for when he decided to be my best friend. 9. @thequad.in 's very first 5K fun run. Here's to many more ☺️ 10. Girl date with my @poorniarvind ❤️ 11. An afternoon of nonstop chatter with @veena.rambles 😘 12. I shall be known from now as Rudhu's fun aunt. Okay ah? @dira_ramya @dira_divya 13. Family ❤️ 14. "Draw me like one of your French girls" 15. Two months after my Birthday, Sowmya painted me a birthday card. I feel spoiled ❤️ 16. It was time for my quarterly visit to @glambylucy_ak 💇‍♀️ hair is the shortest it's been so far 🙈 17. Cutest little imperfect heart on my Mocha from @coffeeideas_formermarcscoffees they use such good quality chocolate. 18. This is only here because I'm low-key showing off my hair 😬 19. An hour or so after a rant session, @dira_ramya stops by on her way to work with flowers for me 🥺❤️

If you’ve been experiencing unpredictable or painful periods month after month, strength training can be a great way to help your body find more stability.

I see your expressions & raise you mine 😂 🤳 @dira_ramya 💙🤍

Not gonna lie, January was a hard & heavy month. But looking back, I see so many moments of joy. That's why I love doing this at the end of every month, it's a reminder of all those small moments of joy that add up to a lot. A piggy bank of joy you can break into when you most need it :) 1. Mine. All mine. Find someone who hugs you as warmly and loves you as fiercely as @dira_ramya ❤️ 2. She also takes the best pictures of me 😬 3. The start of many 'Mochas' that were consumed this month. This one was at @brodbakeryin I liked theirs the best 4. @poorniarvind and I had one whole day to ourselves and what a hug that day felt like 🤗❤️ 5. Long after Christmas, @prat_1004 still brought in some merry by sending over some Plum cake in the most prettiest package with the cutest note. 6. That pretty ribbon looks prettier on my darling boy. 7. This Pongal, all of us dressed up & worked out at my workplace. This is one with just the team, two important members are missing 8. A smile in the middle of Sunday runs, so many run-ins, so many smiles with @veena.rambles 9. First ever trail run. Here's to many more this year. Did I tell you this is going to be a year of me focusing running and putting strength on maintenance? BIG DECISION, Tough decision but let's play :) 10. My training buddy likes to chill on my mat mostly and be a nuisance when I do explosive moves. He's lucky he's cute. 11. Raji made and brought coffee for everyone who participated in one of our workshops recently. She knew I don't drink coffee and made me tea. How thoughtful was that? I'm surrounded only by the best and most beautiful people in my community. So much love to give and receive ❤️😍 12. @tyler_burden_10 and our weekly catch-ups ❤️ I don't think a detail is spared, all tea is spilled, discussed and debated. 13. I'm not even training here what is this video about? Good question, this is the start of almost every video i edit and share here. Why must I alone look at it? 😬😂

Ever wondered what an hour at an in-person class at @thequad.in would be like? Well, each centre has its own flavour and today, I'm going to take you through the 5 AM class I got to a chance to train with at our Adyar centre Let's just say it was a grind, we kept things explosive, we learned a lot and most importantly we had a lot of fun taking in the spirit of the community :)