PFC Club - India

29/10/2026

Whey buying framework: what actually matters

Front ke “premium” ya “ultra” se nahi, label aur testing se decide karo.

23/10/2026

22/10/2026

Honestly, supplements ka scene kaafi confusing ho gaya hai

Har new tub makes it feel like you’re missing something.

Before buying, just ask:

Is there actually a gap?
Did a test confirm it?
Do I have a clear goal?
And is this product even trustworthy?

This isn’t anti-supplement. Protein powder, creatine or even electrolytes can be useful—but only when they have an actual job.

And please, feeling tired doesn’t automatically mean you need iron or vitamin D.

Save this before your next supplement haul.

Which supplement are you confused about?

Comment below—let’s talk about it 👇

21/10/2026

Mahima came in with a simple goal—she wanted to lose weight.

But at 55, weight was only one part of what she was dealing with:

• Hypertension
• Prediabetes
• Uterine prolapse
• Constant knee pain

With all this going on, she didn’t need a copy-paste plan.

Her coach kept her meals high in protein & non-vegetarian, while planning every workout around her knee pain and prolapse.

Nothing extreme. No rushing the process.

Her daily movement increased slowly & over time, she reached 12,000–13,000 steps a day while staying regular with strength training.

And the result?

76.8 kg → 56.75 kg
20.05 kg down.

But honestly, the best part wasn’t only the weight loss.

Her ESR and other health markers improved, and her doctor was able to reduce her medications. She now moves better, feels stronger and is far more confident in her body.

At 55, she didn’t let her age or health issues decide what was possible for her. She just kept showing up—and that made all the difference.

Coached by Anupama Bhojwani | Health & Fitness Coach

DM " CLUB " to join.

20/10/2026

Wishing you all a Happy Dussehra from PFC Club 🏹

19/10/2026

Pregnant & wondering if you need to stop working out? Not always.

If your pregnancy has no complications, a comfortable walk & strength exercises that suit you can still be part of your routine. You might need to change a few moves as the months go by. That’s normal.

The review behind this post found lower odds of developing high BP during pregnancy in programmes that included strength training. It doesn’t mean walking alone gave the same result, or that exercise treats high BP.

Already have high BP or another complication?

Ask your obstetrician what’s right for you.

Follow PFC Club - Online Health CLUB for more simple fitness advice.

PMID: 40610191

19/10/2026

“Best split kaunsa hai?”
Honestly, jo aap har week follow kar pao

2 days? Full body.
3 days? Full body or PPL.
4 days? Upper–lower.
5 days? Upper–lower + PPL.

More gym days don’t automatically mean more gains. Train well, progress your lifts and recover properly.

Save this before changing your split again next Monday

And track your sets, reps & weights on the PFC Club App.

18/10/2026

Same almonds, bas form alag. Ek whole, ek butter. Dono 42 g hain, toh body ko same calories milengi… aisa lagta hai na?

Ek chhoti study mein 42 g whole roasted almonds se body ko around 204 kcal usable energy mili. Plain almond butter se around 274 kcal.

Whole almonds ka kuch fat unke chhote cells ke andar band reh jaata hai. Butter banane ke liye grind karne par zyada fat digest ho sakta hai.

Almond butter bhi aaram se khao. Bas portion ka dhyan rakho—ek spoon kab teen ban jaate hain, pata hi nahi chalta

Ye 18 adults ki study ke averages hain, aapka exact calorie count nahi.

PMID: 27713968

Follow PFC Club - Online Health CLUB for simple nutrition facts.

17/10/2026

Pichhle hafte easy tha, aaj same weight heavy lag raha hai ?

If this happens around your period, notice your symptoms, sleep & stress too.

One tough workout doesn’t tell the whole story.

Adjust the session if you need to & Send this to your gym partner

Follow PFC Club - Online Health CLUB for more women’s fitness tips.