INFS was established with the intent of providing comprehensive and practical knowledge in Health and Fitness.
A science-backed guide for coaches working with older adults
As coaches, we often meet clients over 50 who are finally prioritizing their health… but walking into the gym for the first time.
The challenge behind strength training for seniors isn’t just building muscle or improving posture.…
Sometimes, the hardest battles we fight are the ones no one sees. The ones that happen quietly, inside our own minds and bodies, where self-doubt creeps in louder than encouragement, and every small step feels like climbing a mountain.
INFS scholar Priyanka Kumawat’s story is one such journey….…
Testosterone is often regarded as the primary hormone for muscle growth, with many associating its levels directly with how effectively someone can build muscle. This belief has led to widespread assumptions that higher testosterone levels, particularly post-workout spikes, are the key to hypertrophy.…
Life doesn’t always go the way we plan. Sometimes, the dreams we hold closest to our hearts slip through our fingers, leaving behind disappointment and self-doubt. The setback, the rejection, the failure can sometimes feel like the end of the road.…
We’ve all heard of Body Mass Index (BMI). For many years, it has been the go-to number when it comes to understanding fitness, often presented as a quick way to judge whether someone is underweight, normal, overweight, or obese. But another equally important concept exists in the world of health and fitness: Basal Metabolic Rate (BMR).…
Every story of transformation begins with a challenge. For an INFS scholar (and now a FITTR Coach), Smriti Pandey, that challenge came at 85 kgs, battling endometriosis and constant pain, when she was told surgery was her last hope. But instead of giving in to despair, Smriti chose to fight… and take control of her health.…
Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide and presents unique challenges in managing overall health and fitness. The condition is characterized by hormonal imbalances that often lead to difficulties with weight management, insulin resistance, and low-grade chronic inflammation. Understanding the relation between these factors and incorporating personalized fitness strategies can play an effective role in managing symptoms and improving long-term health outcomes.…
Ageing is an inevitable process that every one of us will experience. While we often relate age with wisdom and experience, it also brings a range of changes in the body, both visible and hidden. From losing the ability to chew our favorite foods comfortably to experiencing digestive issues, bone fragility, and muscle loss, the effects of ageing can influence daily life in many ways.…
Functional training has gained popularity as a method that enhances everyday activities through exercises mimicking real-life movements. Unlike traditional strength training, which often isolates muscles, functional training focuses on multi-joint movements that improve strength, balance, and coordination. However, it’s important to understand that functional and non-functional training is not a black-and-white issue; both have their merits, and the fitness industry sometimes oversells the benefits of functional training.…
