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Monday 10am - 7pm Tuesday 10am - 7pm Wednesday 10am - 7pm Friday 10am - 7pm Saturday 10am - 7pm Sunday 10am - 7pm

Squats Diet and Wellness Centre - Baner, Pune

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Squats Diet and Wellness Centre - Baner, Pune

Certified Fitness Trainer / Weight Loss Centre

18/06/2020

SO WE ARE OPEN!!!!
Yes, we have taken all safety measures.
No we are not a gym.
Yes, everyone at the office has tested for Covid-19 and have tested negative for it.
Yes, all of us here have been using masks since last 3 months and have been changing it every 2 weeks.
And now we are open for providing consultation to all!
@ Squats Diet and Wellness Centre - Baner, Pune

14/03/2020

We are all in this as a team 💛
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Our centres in Pune (Baner), Hyderabad (Jubilee Hills), Mumbai (Malad) and Bengaluru (Sadashivnagar) are open and functional in safe working environment 🙏🏻
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25/12/2019

🌲Discount period till 27th December
🌲You can get yourself enrolled now and start later as well
🌲We are closed on 26th December
🌲We wont extend this beyond 27th Dec
We usually do not give discounts.
Not because that’s less money for us but is more about the value that we add to our clients’ lives. Quite often it happens that when there’s a discounted price given, a few people in the society value our services less.
However, we believe we do make an earnest effort to make a difference in people’s lives and a few who actually need it and value it but cannot afford our services end up missing out on taking our help.
25th December was the first day when went live. As the world celebrates Christmas, we spend this day being grateful towards our huge community for gifting us with their trust. So this is the day, when we try to do something from our side to give it back to the society.
Thank you for believing in us and giving us an opportunity to make a small difference in this world!

26/11/2019

We often feel way too restricted while dieting.
This is one of those reasons why people don’t feel great about their life when they’re on a diet.
Then starts the over exertion with 50 repetitions of any specific exercise for multiple times in a week just for that one slice of cake they want to have for their son’s first birthday.
That’s plain wrong. Go ahead, enjoy your slice of cake being fed by your tiny one. Its not like you are going to get fat overnight just because you enjoyed your sons birthday.
DO NOT PUNISH YOURSELF.
But at the same time, do not go ahead and binge on high calorie foods on some distant relative’s promotion.
There’s a line between the two situations and its a fat one.
Maintain that, and its all good!
Post credit: @ Baner, Pune, Maharastra

24/11/2019

Do you know working out at the gym is the safest way to exercise?
Especially when you’re a tad overweight that is what should be preferred.
Suppose a 100 kg male, starts squatting with his bodyweight, he is basically moving 100kgs. However, if he is going to the gym, he can always opt to do his exercise on a leg press machine at 60kgs which will put a lot less pressure on his knees.
The only way you can harm yourself is by being really stupid and that too for a really long time. Stop being stupid with weights or be stupid only for a small period of time, you’ll really be ok.
In fact, your muscles become strong and you won’t face any joint pains or such problems for a really long time. Even in your old age, you wont face problems.
@ Baner, Pune, Maharastra

22/11/2019

Fast fatloss- metabolic boost- how many times a day?
You have definitely heard this question a million times till now. But what is the actual answer? Because you get real intense answers from people from both sides. Some say eating multiple meals keeps the metabolism high while some tell you to fast for major part of the day because fasting for so long reduces the insulin levels and that makes you lose fats fast.
Heres the actual answer- it really doesn’t matter!
Have all the meals in the day in one sitting or distribute them across different meals, both will yield the same results as long as you’re eating the same amount of foods.
If you have any further questions or have your side of the story to this, please post it in the comments. We would love to have a much more informed conversations!

Content Credit:

@ Baner, Pune, Maharastra

20/11/2019

PROGRESSIVE OVERLOADING

I’ve hit a plateau”, we get to hear this a lot. Firstly, a plateau can be multifaceted, so I’ll just talk about training adaptions.

Let me highlight if you’ve hit a training “plateau” chances are your programming is not good and you should hire a professional. Moving on, progressive overload is the concept of periodically increasing the output demand of the system you’re stressing as to progressively overload and progress with further adaptions. Your body will adapt to almost ANY stimulus you give it, eventually if given the same or very similar stimuli you will not continue to see positive adaptions you may start to degrade and travel backward.

You can alter your training stimuli via three major categories and two subcategories. THREE=Intensity(load), volume(weight(repsXsets) and density(volume per unit time). TWO=mechanical tension, frequency.

There are thousands of ways to alter your training stimulus above the bro “adds more weight”.

Your programming should be correctly periodized smartly. If you’re confused or completely lost on how to program and have stopped seeing results, send us a message and let’s get started.
Post Credit:

@ Baner, Pune, Maharastra

19/11/2019

There are only 3 things that you need to look at if you want to live your life disease free-
NUTRITION
TRAINING
SLEEP
Sleep in this day and age has been one thing that has been the most ignored factor in our lives.
As times changed, we started working more and more while sacrificing our physical activities, eating whatever was available and adopting a life of sleeplessness.
Sleeplessness is one thing that enhances your hunger hormones, harms your insulin sensitivity, increases depression among all other problems that you might face.
And you’re not fully to be blamed for this. We have been programmed to get addicted to social media apps and streaming apps which keep us glued to the gadgets. Most of the times we don’t even realise when this happens.
Beyond this, we don’t even acknowledge the mental stress that we have to go through, let alone addressing them.
There are two main things that you can do to address these problems-
1) Start making the continuing that habit of using the phones really difficult and replace it with something else that’s helpful. Like, let your spouse, assistant or the best friend change your password to your apps and let them give these passwords to you the next day. You can also start using a second phone and keep all the apps there. Leave that phone out of your bedroom AND start reading a book or writing a journal about what all you went through on that day.
2) For relieving stress, you can always download certain apps for meditation and start using them for guided meditation. All you need to give for this is 3-5 minutes of your day. is an amazing app for this!
@ Baner, Pune, Maharastra

17/11/2019

“LETS FOLLOW THIS BEST DIET FOR 3 MONTHS”
That’s cool, follow it. But whenever you start a diet, the main thing that everyone needs to keep in mind is that the diet should be something that you can follow for the next 20 years and not just 3 months.
No one wants to get fit just for 3 months. You’ll again get unfit if you go back to your previous lifestyle that made you unfit in the first place.
@ Squats Diet and Wellness Centre - Baner, Pune

09/11/2019

“WO GROUP MEIN THE TO MANA NAHI KAR PAAYA” “ITS DIFFICULT TO SAY NO WHEN YOU ARE IN A GROUP”
Most of the times whenever you’re in a group, it becomes difficult to say no to your friends. I totally understand that. .
Now here, you have 2 problems actually and the bigger one is that you identify yourself as someone who would’ve ‘indulged’ in the foods that you are now refusing.
Its like, a smoker knows that he loves to smoke but now is trying to let go of that habit. .
Obviously its going to be difficult. .
But, have you tried to give some chicken to a strict vegetarian? You won’t see him flinch while saying no. Does he even come close to having a tough time refusing the food?
Similarly, in a situation where you’re trying to restrict calories and someone offers you foods that will make you go overboard, it helps if you start identifying yourself as someone who doesn’t eat those foods at all!
Simply telling yourself ,” Yuck, I don’t even eat this much” would be a great start!
Whenever you see you have a problem, know that you’re in a good spot because then all you have to do is find a solution and you’re done!

Post credi : @ Squats Diet and Wellness Centre - Baner, Pune

07/11/2019

[READ THE CAPTION ONLY IF YOU GO OFF DIET BECAUSE YOU HAVE TO EAT OUTSIDE]
You can never predict every single situation in life.
There will be days where you will have planned everything perfectly but for some reason you have to eat outside and that’s when you become vulnerable to stop being disciplined and binging on the foods.
So here are the two tips for you!
1) Never choose to go to a buffet!
That’s one place where you don’t have to worry about soaring bills. Checking out the prices of foods on the menu can deter you from overspending on foods as opposed to over-eating which can make you healthy, but.....that’s unimportant right? *cries*
2) Leave your wallet out!
Leave your wallet in your car or the trunk of your bike or leave the cards home and (while leaving your office) carry cash only as much as is enough for a meal.
Paise hi nahi rahenge to zyada khaoge kaise? Obviously by paying from apps like or . But delete these apps too before entering a restaurant.
Basically, make the act of paying money as difficult as you can.
Hope this helps! Try this the next time...

29/10/2019

[CREAM IS IN THE CAPTION. READ FULLY]

There are great stories from our history that give us clues.
The story of Rosa Parks for this case.
One day, she was seated in the seats reserved for blacks in the bus. There were three white men standing...without a seat. The bus driver asked her along with a few others sitting around her, to vacate the seat for the gentlemen and she refused while a couple of people around her quietly got up.
Upon being ordered again, she said,”I don’t think I should stand up.”
She held her ground.
This crap was happening everywhere before this and even by obeying the driver, 3 others actually were accepting this.
ISN’T THIS SIMILAR TO WHAT HAPPENS WHEN YOU’RE NEW TO THE GYM? OR WHEN YOU’RE THE ONLY ONE TRYING TO EAT RIGHT IN A GROUP, QUIT SMOKING, QUIT ALCOHOL?
“Hey stop the farce, eat a little/drink a little just for today/ smoke just one cigarette today.”
“Ah! So you’re a bodybuilder now huh? Nothing doing. You’re coming out/ chilling at home with us today. You can skip the gym!”
After all this debacle, when we end up at the gym, we see that no one is like us. We feel like we don’t belong there.
In the office, while eating differently than others, refusing the usual ‘snacks’ or ‘taste’ someone else’s food, we feel like we’re not a part of this team.
The journey feels very lonely.
In such moments, remember the story of Rosa Parks. The lady stood her ground.
SHE LOST THE CASE AND WAS PROSECUTED.
She kept appealing and finally, she won the case in the Supreme Court.
Lesson here?
If you’re right, stand your ground.
At first, like 3 others next to Rosa who vacated the seats, there will be people who understand you very well but they will still not support you. The rest of the world, the entire society would want to have you the same way like you always were for them.
But its upto you whether you become the sheep of the heard, or if you stand out, if you’d keep going at your goals!
After Rosa’s act, the Civil Rights Movement took place. It wouldn’t have happened if not for her.
The society around you too, won’t change till you do! @ Baner

Address

Shriram Yashoda Building, Floor-2, Office-4, Balewadi Phata, Baner
Pune
411045

Opening Hours

Monday	10am - 7pm
Tuesday	10am - 7pm
Wednesday	10am - 7pm
Friday	10am - 7pm
Saturday	10am - 7pm
Sunday	10am - 7pm

Telephone

+91 98200 06743

Website

https://www.squats.in/

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