PFC Club - India

Kapil had already been the “fit guy” once.

He had run marathons, stayed active & knew what feeling fit was like. But slowly, a more sedentary routine took over.

When he started his fitness journey again, he had one clear request for his coach: don’t make the workouts boring.

So his coach built the plan around him—workouts that kept progressing, improved his stamina & fitted into his travel & social life.

His diet wasn’t filled with fancy meals either.. He got fitter while eating simple Indian food like dal, rice, chapati, curd , corn and many more —the kind of food he was already used to eating.

Over time, the numbers changed:

Navel: 38” → 35.7”
Waist: 36” → 34.8”

But the biggest win was that Kapil started feeling like himself again.

If you were fit once but feel like life pulled you away from it, let this be your reminder..you can always build your way back.

Coached by Somesh Pal • Fitness & Nutrition Coach
DM “CLUB” & let’s get fit together🤟🏻.

Which dairy option actually wins? 🥛

It depends on your goal.

Greek yogurt may offer more protein, chaas gives you more volume, while milk and curd are simple everyday options.

Don’t trust the name alone—compare protein, calories, added sugar and lactose on the label.

Save this before your next grocery run 🏃

Follow PFC Club - Online Health CLUB for more!

In just 15 weeks –

Lost 6 kg
Lost 6 inches from her waist

After becoming a mother, her baby naturally became her first priority & when she returned to her stressful job..finding time for herself became even harder.

But she still wanted to lose weight, get back in shape & improve her core strength through simple home workouts…

There were a few health challenges too –

• Sciatic pain during pregnancy
• Low energy
• Low haemoglobin due to sickle cell anaemia

But her coach planned a healthy vegetarian diet that took care of her nutrient needs…Her workouts were planned at home so she could do them whenever she found time between work and caring for her baby..

She followed her diet, worked out regularly & kept sharing her feedback with her coach.

There were weeks when the scale didn’t move…But she stayed patient, trusted the process & continued with the plan.

She has now reached her goal & is working on maintaining it & she has made one promise to her coach—she will never stop working out. 💪🏻

Coached by Priyanka Pardeshi

DM “CLUB” to start your transformation.

Rajma–chawal.
Idli–sambar.
Veg pulao–raita.
Roti with curry. 🍛

These meals don’t need a fixed “once-a-week” slot.

Carbs provide energy, protein supports recovery & fullness, while vegetables add fibre & micronutrients. Grain-and-pulse combinations also create a better overall amino-acid profile.

What matters more is the portion, preparation, protein, vegetables, added oil & your overall diet—not the day you eat it.

Stop putting food on a calendar. Build a balanced plate that fits your goals, health and preferences.

"I've been doing it all wrong. Never imagined I could eat so much and still lose weight “

That’s what Jayati says when she looks back at her journey.

In 9 months:

Weight: 65 kg → 47.5 kg
Waist: 34 inches → 26.5 inches
Calories: 1,800 → 2,350 per day
Total weight lost: 17.5 kg

As a government employee - Jayati travelled often & spent much of her day sitting…Even completing 10,000 steps felt difficult at first.

Her coach helped her build a workout & nutrition plan around her work & travel. Through weekly check-ins..they solved challenges, cleared her doubts & made practical changes whenever needed.

Today, Jayati completes 10,000 steps & is much stronger in the gym.. She also continues to enjoy her favourite foods, including ice cream.

Jayati’s progress wasn’t about eating as little as possible... It came from the right guidance, a plan built around her life & her own consistency in following it.

Coached by Satej Gohel
DM 'CLUB' to join.

Craving chocolate, salty snacks or carbs?

It doesn’t automatically mean you have a nutrient deficiency. Hunger, sleep, stress, training & habits can all play a role.

Swipe to check the context—and save this for your next craving.

Fat loss isn’t won with one big shot.
Keep taking the singles..

One thing we really like about Gen Z – they have made fitness cool again..

Our 23-year-old client is a student preparing for government exams..Even with a busy study schedule, he still chose to make his health a priority..

In 4 months:

61.3 kg → 52.5 kg
Almost 9 kg down

But the change is not only on the scale. He is now leaner, stronger & much more confident in the gym.

Gen Z gets criticised a lot, but it’s great to see young people caring about their health from an early age.

Coached by Somesh Pal • Fitness & Nutrition Coach
DM ‘CLUB ‘ to start your journey.

Stop collecting exercises. Start choosing them with purpose.

Goal • Muscle • Comfort • Practicality • Progress.

Save this guide & track what works with the PFC App.

May Bappa bless you with good health, happiness & new beginnings. 💙

Happy Ganesh Chaturthi from PFC Club! 🙏