INFS was established with the intent of providing comprehensive and practical knowledge in Health and Fitness.
The practice of foam rolling, technically known as self-myofascial release (SMR), has gained considerable popularity in fitness communities over the past decade. This recovery technique involves applying pressure to soft tissues using cylindrical foam implements of varying densities to release tension and restore optimal function in the fascial network—the connective tissue surrounding muscles, bones, and organs throughout the body.…
The principle of “Calories In vs. Calories Out” (CICO) is widely accepted as the foundation of fat loss: consuming fewer calories than the body expends leads to weight loss. However, while this concept is grounded in the laws of thermodynamics, the biological reality is more nuanced.…
Starting a fitness journey sounds easy. But staying on track and making the right choices? That’s where most of us get stuck. A lot of people begin with full motivation—joining the gym, trying new diets, buying fancy supplements. But somewhere along the way, confusion takes over.…
Walking 10,000 steps per day has emerged as a widely recommended goal for improving cardiovascular and metabolic health. Evidence from multiple studies demonstrates its positive effects on blood pressure regulation and insulin sensitivity, though the relationship varies across populations and health conditions.…
Building a well-balanced plate is essential for promoting good health, managing weight, and reducing the likelihood of chronic diseases. This means incorporating the right proportions of various food groups to ensure your body receives all the necessary nutrients. Here’s a comprehensive guide on how to build your balanced plate effectively.…
As women, we often wear many hats—caregiver, professional, mother, wife, friend. In the process of managing everything, one hat often slips off quietly: the one labeled “self.” For many, health and fitness become distant priorities as life piles on responsibilities. But what if that quiet voice within, the one that whispers “I want more,” was finally heard
This is the story of a woman who listened to that voice, not in her 20s, not when life was at its most flexible, but after two decades of professional service, motherhood, and health struggles.…
There is always so much talk about protein these days. Many wonder if it is essential for a normal person, as it is always assumed to be for those who are into bodybuilding or sports. In this protein series, let’s first start by understanding the benefits of protein and the recommendations for various goals.…
Life doesn’t always follow the plan we imagined. Sometimes, it throws unexpected turns—moving cities, family responsibilities, or career breaks. For many women, especially mothers, hitting pause on their careers to support their family often feels like the right thing to do.…
When we talk about fitness, most people think of intense workouts or strict diets. But what if your most powerful workout partner isn’t in the gym at all? In this article, we’ll uncover why quality rest could be the secret weapon behind better performance, faster recovery, and consistent progress.…
