FitnessProChat with Fiterobic

Ep 41: The Elite Secret to Run Faster

Fiterobic — Mon, 08 Dec 2025 19:47:38 GMT

Most runners think speed, expensive shoes, and pushing harder equals progress. John Daly says that’s exactly how beginners get injured—and stay injured.

In this episode of The Pain-Free Runner’s Blueprint, specialist running physio & coach John Daly breaks down the real science behind running pain-free, building consistency, and progressing from a beginner to a confident, injury-resistant runner.

What you’ll learn in this episode:

🎯The shocking reason even elite runners WALK hills on easy days

🎯The only type of running shoe beginners actually need 🎯How to build stamina using Zone 1/2—without chasing pace 🎯The 3 mistakes that almost guarantee injury (and how to avoid them)

🎯John’s no-BS fueling strategy for 5K → marathon

🎯How to train your gut to tolerate gels on race day

🎯What a world-class cooldown actually looks like

🎯Why resting too long makes injuries come back even faster

🎯How to run consistently—even if you’ve failed before

🎯How to chase PBs without burning out your body

👟 About John Daly: Physiotherapist, run coach, and sub-3 marathoner who trained in Kenya at 2,500m altitude and has treated hundreds of injured runners worldwide.

If you’re a beginner runner who wants to run farther, faster, and pain-free—hit subscribe, leave a review, and share this with a runner who needs it.

Ep 14: Discover Yoga’s Hidden Treasures: Exclusive Interview with Bestselling Author & Yogi Himanshu Mehta | #FitnessProChat with Fiterobic

Fiterobic — Tue, 26 Sep 2023 19:14:06 GMT

In this episode of #FitnessProChat, our guest Himanshu Mehta, a Yoga Expert, businessman, and bestseller author delves into the fascinating world of yoga, and its various facets. He also shares the inspiration behind this unique book.

Join us as we delve into these intriguing topics and gain a deeper understanding of yoga and the journey of "The Making of a Yogi: What Yoga is all about." Don't forget to like, share, and subscribe for more enlightening discussions!

In this discussion, we explore the following themes:

1. Choosing Yoga as a Complex Subject: We congratulate the author on their debut book and ask them about their motivation behind choosing such a complex and uncommon subject, considering they are not traditional yoga gurus. 2. Inspiration Behind the Book: Discover what inspired the author to write "The Making of a Yogi" and how their personal journey led them to explore the world of yoga. 3. A 42-Year Yoga Journey: Learn about the author's remarkable 42-year journey on the path of yoga. Find out how they got started and what inspired them to become a yogi. 4. The Many Types of Yoga: Explore the various types of yoga discussed in the book, with over 33 different styles mentioned. Get insights into popular styles like Hatha, Vinyasa, Ashtanga, and their unique benefits. 5. Yoga for Mental and Emotional Well-being: Understand how yoga goes beyond physical benefits and contributes to mental and emotional well-being. Discover how it differs from other forms of exercise. 6. Staying Motivated in Yoga Practice: Get tips on staying motivated and committed to a consistent yoga practice in the long run. 7. Therapeutic Effects of Yoga: Hear stories and examples of how yoga has positively impacted people's lives, highlighting its therapeutic effects. 8. Inclusivity in Yoga: Explore how yoga can be adapted to accommodate diverse needs and abilities, addressing physical limitations, medical conditions, and time constraints. 9. Emphasis on Karseva and Suryanamaskar: Gain insights into the author's emphasis on Karseva and Suryanamaskar in their interviews and online presence. 10. Secrets of Success in Yoga: Discover whether the author's success in yoga can be attributed to teachers, books, or perhaps a combination of both. Follow Himanshu Mehta on Instagram: @himanshumehta.007

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 13: Cognitive and Behavior Skills Training in Sports Performance Enhancement with Jennifer Rought | #FitnessProChat with Fiterobic

Fiterobic — Wed, 20 Sep 2023 14:00:36 GMT

In this episode, we unlock the secrets to sports success. Discover how cognitive and behavioural skills training can elevate your game. Learn about essential skills for athletes, from stress management to goal-setting and communication in team sports.

Our guest, Jennifer Rought ACE Certified Personal Trainer, Group Fitness Instructor, Nutrition Specialist and Behavior Change Expert shares insights on how cognitive training enhances focus, mental endurance, and self-confidence while fostering resilience. Explore practical exercises for beginners and actionable takeaways to boost your sports performance. Whether you're a seasoned athlete or just starting, this episode has something for everyone. Hit that download button now and subscribe to up your game!

Key takeaways from the episode are:

Learn the importance of cognitive and behavioural skills training in the context of enhancing sports performance.
Understand specific cognitive and behavioural skills that are crucial for athletes to develop.
Learn to manage stress, and anxiety, and maintain focus during crucial moments.
Tips to build and maintain a strong sense of self-confidence for enhanced sports performance.
How to use cognitive and behavioural training to establish productive routines that lead to consistent performance improvements.
Learn imagery and visualization techniques to set goals for success.
How athletes can improve their ability to make quick decisions and communicate effectively in team sports?
Practical exercises and cognitive behavioural training for beginners.

Follow Jennifer Rought on Instagram at: fitnesswitch1

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 18: How to sustain lifestyle changes in the health journey? with Purnima Aiyar | #FitnessProChat with Fiterobic

Fiterobic — Wed, 08 Nov 2023 14:21:36 GMT

Welcome to FitnessProChat with Fiterobic. This episode delves into making sustainable lifestyle changes for a healthier you. Our expert, Purnima Aiyar is an ACE Certified Fitness trainer and Functional Movement Specialist.

Listen to this amazing episode where, Purnima Aiyar shares insights on the crucial steps, habits, and strategies you need to create a lifelong commitment to your well-being. Here are some key takeaways from the episode:

🔑 The First Step: Discover the importance of the initial step in making sustainable changes to your health journey and why it sets the foundation for success.

🔑 Key Habits: Learn about essential daily habits that can significantly impact your health and find out how to successfully incorporate them into your life.

🔑 Environment Matters: Understand the role of your environment in shaping your health and gain strategies to create surroundings that support your well-being.

🔑 Habit Formation: Get advice on developing healthy habits and breaking free from less healthy ones.

🔑 Aim High, Start Small: Explore the concept of aiming high while starting small and how it can guide you on your health journey.

🔑 Patience is Key: Discover the importance of patience and how to avoid discouragement when setbacks occur.

🔑 Handling the Unexpected: Learn how to honor unexpected events that may temporarily derail your health efforts while staying on track in the long run.

🔑 Nutrition Essentials: Find out about simple dietary changes that can improve your well-being without feeling overwhelmed.

🔑 Exercise Consistency: Uncover ways to make physical activity a natural and enjoyable part of your daily routines.

🔑 Sleep's Role: Learn the importance of sleep in your overall health and how to improve your sleep habits.

🔑 Stress Management: Get strategies to effectively manage and reduce stress, a common obstacle in health journeys.

🔑 Success Stories: Hear a real-life success story from her coaching experience that illustrates the power of sustainable change in health journeys.

🔑 Top 3 Recommendations: Our experts will share their top three recommendations for you to start implementing today, ensuring a healthier and happier future.

Get ready to transform your health journey and make it sustainable for life. Let's dive in!

Follow Purnima Aiyar on Instagram at: holisticwellnesswithpurnima

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 17: Discovering the Secrets of Longevity and Heart Health with Douglas Mulhall | #FitnessProChat with Fiterobic

Fiterobic — Wed, 01 Nov 2023 12:27:25 GMT

The impact of toxic metals on our bodies is a critical concern, with both the American Heart Association and the World Heart Federation recognizing them as significant risks to our heart health, starting from birth.

In this enlightening and captivating episode, our esteemed guest and bestselling author, Douglas Mulhall, who penned "Discovering the Nature of Longevity: Restoring the Heart and Body by Targeting the Hidden Stress," shares invaluable strategies and solutions for mitigating this damage and safeguarding our hearts from these emerging threats. Don't miss this episode, as it reveals how to revitalize your heart and body by addressing the often-unseen hidden stress.

Key takeaways from the episode are,

1. The impact of environmental stress on our cardiovascular system. 2. Navigate the challenges patients face in receiving life-saving heart treatments. 3. Why does our immune system shield against immediate dangers and become a detriment to long-term challenges? 4. Is practising a holistic lifestyle enough to increase our longevity? 5. How do we reverse heart diseases with evidence-based methods? 6. How to restore the Elastic of Life? 7. Supplements or alternative therapies that can help in reversing or preventing stress-induced heart damage. 8. Personalized strategies for managing stress and preserving heart health. 9. Key recommendations for everyone suffering from heart disease and diabetes.

Follow Doughlas Mulhall on LinkedIn: Click here

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 16: Stress Management for Professional Executives with Rui Da Silva | #FitnessProChat with Fiterobic

Fiterobic — Wed, 11 Oct 2023 17:07:40 GMT

Welcome to our episode of "Executive Insights on Navigating Work Stress." In this episode, we delve into the critical topic of stress management for professional executives and explore how stress can impact both physical and mental health.

In this episode, our guest Rui Da Silva, Founder of Balanced Rebel, Coach and Stress Management expert delves into the profound impact of work-related stress. He unravels the connection between work stress and physical health issues, including high blood pressure and chronic illnesses. Rui explains mental health consequences, like anxiety and depression, due to poor stress management and talks about effective stress management for happier relationships, work performance, and job satisfaction. Listen to the exciting episode to explore the key takeaways mentioned below.

Key takeaways from the episode are,

How to manage the impact of work stress on physical health?
Dealing with chronic work stress and its long-term implications.
Impact of poor stress management on mental health problems.
Managing stress for better relationships with family, friends, and colleague.
Signs of poor stress management that impact work performance.
Tips on how professionals can maintain productivity and focus in a high-stress work environment.
How to deal with unhealthy coping mechanisms like overeating or substance abuse.
Specific stress-relief practices that professionals can integrate into their workday
Role of nutrition and exercise play in stress management.
Key recommendations for coping with stress during work-life.

Follow Rui Da Silva on Instagram at i.koach

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 19: Marathoners, Your Cardiovascular Health may be compromised. Expert discussion with Douglas Mulhall

Fiterobic — Wed, 15 Nov 2023 17:48:25 GMT

This is a must-listen episode for all runners. This episode delves into the intersection of your passion for marathons and the unseen adversary you might be facing on your journey – air pollution. With every step that you take on the tar, there's a danger in the air that might be impacting your cardiovascular health.

Listen to this engaging discussion with Douglas Mulhall, Environmental Expert and the bestseller author of "Discovering the Nature of Longevity", where he answers the hard-hitting questions that every marathoner needs to hear. We explore the connection between air pollution and cardiovascular health, and more importantly, how this connection can throw a curveball in your marathon prep.

Marathon warriors, here are your key takeaways:

1. The link between air pollution and cardiovascular health, we shed light on how even the air you breathe can impact your marathon journey.

2. Discover the most common air pollutants marathoners face during their preparation.

3. The impact of pollutants on your endurance and stamina.

4. Have pre-existing heart conditions or high cholesterol? What are the risks associated?

5. What makes the heart particularly vulnerable to the effects of air pollution during intense physical activity?

6. Short-term and long-term cardiovascular effects of exposure to air pollution during a marathon and learn how to navigate the haze for a healthier race.

7. Practical tips for avoiding the impact of pollutants, and finding out if marathoners can truly run free from the clutches of harmful air.

8. Signs you should watch out for during a marathon that may indicate a negative impact on your heart health.

9. Role marathon organizers and local authorities should play in mitigating the impact of air pollution on runners during the event.

10. Recommendations on how runners can protect themselves from the harmful effects of air pollution during marathons.

11. Advice on minimizing the risk of heart health issues associated with air pollution.

Get ready to lace up your shoes and embark on a marathon of knowledge. This is FitnessProChat with Fiterobic and we're clearing the air for a healthier, stronger you.

Follow Douglas Mulhall on LinkedIn: Click here

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 39: Fitness. Finance. Freedom. The 5-Element Formula

Fiterobic — Wed, 04 Jun 2025 08:42:10 GMT

At 40, he couldn’t bend down to tie his shoes. Today, he practices yoga for 2.5 hours daily, hasn’t taken a pill in 8 years, and runs 18 income streams.

In this episode of FitnessProChat by FITEROIC, Alok sits down with Birendra Singh Negi — a corporate veteran turned wellness mentor — to unpack the path to Fitness. Finance and Freedom.

How to beat stress, burnout, and loneliness using holistic practices
The 5 elements of total fitness: Physical, Mental, Social, Spiritual & Financial
How to go from 5 to 100+ Surya Namaskars per day
Why 18 income streams > 1 job, and how to start
Book: Fit 365 – a blueprint for busy professionals to reboot their life

If you’re in your 30s, 40s, or 50s — stuck in the grind and watching your health slip — this episode will hit hard.

Listen. Reflect. Change.

🎧 Available now on Apple & Spotify. 💡 Learn more at www.fiterobic.com

Ep 40: Why Smart People Are Using Hasta Mudras to Stay Focused

Fiterobic — Fri, 27 Jun 2025 03:20:39 GMT

Can’t focus? Constantly anxious? Craving snacks all day?

You’re not broken — you’re just ignoring the ancient science in your own hands.

Most people have no idea that simple hand gestures (Hasta Mudras) can literally rewire your brain, curb cravings, and help you reconnect with your body.

In this episode of the Fiterobic Podcast, Hasta Mudra expert Mehek Wadhwa unveils how ancient hand gestures—used for centuries in yogic traditions—can reset your nervous system, sharpen mental clarity, and even reduce hunger pangs.

From Gyan Mudra for focus, to Varun Mudra for hydration, and Vidya Mudra for emotional control, this isn’t just spiritual fluff—it’s science-backed, everyday wellness you can feel.

Whether you’re anxious at work, struggling to fast, or just trying to stay present—these 5-minute practices can change how your body and brain respond.

Keytakeaways from the podcast are:

5-minute hand mudras that can improve mental focus and calm.
Learn how Hasta Mudras are scientifically aligned with energy flow and elemental balance in the body.
Learn how Gyan Mudra boosts mental clarity, Anjali Mudra enhances spiritual connection, and Vishnu Mudra balances brain hemispheres.
Understand how Varun Mudra helps with hydration and curbs cravings, especially during fasting.
Use Vidya Mudra to regain emotional control in high-stress situations.

Ep 24: Healing with Yoga and Ayurveda, Apeksha Nautiyal | #FitnessProChat with Fiterobic

Fiterobic — Thu, 21 Dec 2023 11:21:20 GMT

Ever feel like your life's a tangled mess of to-do lists, stress knots, and a persistent inner grumble? You're not alone! There's a secret weapon in the ancient toolbox of holistic wellness just waiting to untangle that mess and weave a vibrant tapestry of health, happiness, and wholeness.

In this episode on Healing with Yoga and Ayurveda, our guest and expert Apeksha Nautiyal, Ayurvedic Nutritionist and Yoga Coach brings out Ayurvedic wisdom about mindful living. This episode strives to answer all your burning questions and guide you on a journey towards a more balanced, blissful you.

Key takeaways from the episode are,

Discover the deeper connection between modern nutrition and Ayurvedic principles.
Learn how to use everyday foods like milk and ghee for optimal health.
Unveil the spiritual essence of yoga and connect with your inner light.
Cultivate mindfulness practices that extend beyond the mat and into daily life.
Embrace the power of chakra healing for balanced energy centres.
Find inspiration in stories of transformation through yoga and Ayurveda.

Follow Apeksha Nautiyal at yoginiapeksha

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 31: Metabolic Health and Cancer with Sami Mansfield

Fiterobic — Thu, 22 Feb 2024 13:14:16 GMT

Evidence suggests that weak or unhealthy metabolic health is associated with a higher risk of at least four types of cancer, including colorectal, pancreatic, postmenopausal breast, and bladder and increases chances of death after diagnosis of breast and digestive tract cancers. This episode of #FitnessProChat discusses the relationship between metabolic health and lifestyle medicine interventions that can help cancer patients lead a quality life.

In this episode, our guest Sami Mansfield, Exercise Oncology and Lifestyle Medicine Leader speaks with our Founder and CEO, Alok Ranjan to share how seeking a proactive approach to incorporating lifestyle medicine practices can help cancer patients improve their quality of life.

The key takeaways from the session include,

How to approach lifestyle changes, after cancer diagnosis.
The link between obesity and cancer.
Emerging areas of lifestyle medicine that offer promising possibilities for individuals with specific cancer diagnoses.
Personalizing your lifestyle medicine journey for optimal results.
Common hurdles you might encounter when implementing changes and offer strategies to overcome them.
Impact of metabolic health in oncology.
Vital role of support system and building an encouraging environment for cancer patients.
Practical advice and encouragement to help you navigate lifestyle changes with confidence.
Importance of community involvement and social support in cancer survivorship and overall well-being.

Join us on this empowering journey as we discuss the potential of lifestyle medicine for cancer.

Follow Cancer Wellness for Life on Instagram.

Follow Fiterobic on Instagram.

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 38: Work-Life Balance Is a Lie: Here's the Real Deal

Fiterobic — Thu, 15 May 2025 07:59:03 GMT

Most people think more hours = more success. But in this no-BS episode of Fitness Pro Chat by Fiterobic, performance coach Rui Da Silva reveals why that mindset is destroying your energy, wrecking your health, and shortening your life.

In this episode, Rui Da Silva dismantles the myth of work-life balance. Discover why striving for balance might be holding you back and learn the mindset shifts necessary for true fulfillment. If you're juggling career ambitions with personal life and feeling stretched thin, this conversation offers a fresh perspective to help you thrive.

You’ll discover:

Why work-life balance is not about happiness—but priority management
The real cost of “always-on” hustle culture
How sleep is your #1 performance tool
Why distractions aren’t recovery—and what actually is
How to identify burnout before it breaks you
The ONE nightly routine that can fix your fatigue fast

If you're stuck in overwork, fatigue, and stress, this episode will help you flip the script. Rest is not a luxury—it's the secret weapon.

🎧 Tune in. Reflect. Reclaim your energy. 🔥 Follow @fiterobic for more performance insights.

Ep 34: Chronic Diseases and Lifestyle Medicine

Fiterobic — Fri, 05 Apr 2024 09:16:32 GMT

Today, chronic diseases such as heart disease and obesity are the leading cause of death and disability. In this episode, we discuss how to treat chronic diseases with lifestyle medicine with our expert Mollie Dwivedi.

Mollie Dwivedi is a Lifestyle Medicine PA and practices medicine. She is also the founder and owner of SEMM, which is Sleep, Eat, and Move Mindfully.

This episode underscores the importance of lifestyle medicine in treating chronic diseases, specifically focusing on the impact of exercise on physical and mental well-being. It highlights the benefits of personalized exercise programs, the role of health professionals in motivating patients to exercise, and the success stories of individuals benefiting from lifestyle interventions. It also explores the integration of technology in exercise programs and provides practical tips for improving fitness levels despite chronic conditions.

Key takeaways from the episode are,

Treating Chronic diseases like heart disease and obesity with lifestyle medicine.
The importance of lifestyle interventions.
Exercise benefits for mental and emotional well-being.
Reducing the risk of heart disease, diabetes, cancer, dementia, and weight gain.
Manage existing conditions like high blood pressure, diabetes, and osteoarthritis pain.
Mental health benefits of exercise.
Lifestyle interventions, in managing chronic conditions.
Tailoring exercise programs for specific chronic diseases.

Connect with Mollie on LinkedIn at Mollie Dwivedi

Mollie practices at www.encorahealth.com and www.nudjhealth.com/

Follow Fiterobic on Instagram.

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 21: Excelling at IRONMAN Triathlon with Shivangi Sarda, Ironman Athlete

Fiterobic — Wed, 29 Nov 2023 07:14:53 GMT

Ironman triathlon is among the toughest competitions where individuals are required to conquer three separate activities such as a 3.8km swim, 180.2km cycling, and a 42.2km run. In this episode, we spoke with Shivangi Sarda, an Ironman athlete, who recently excelled in the event with a timing of 13 hours and 47 minutes.

Listen to this episode to learn about Shivangi's incredible journey of grit, determination, and triumph. Shivangi has been a fitness coach, and national-level basketball player in India and has earlier conquered half-ironman and several marathons.

We have covered everything from the event format to training, nutrition, and the unique challenges faced by a vegetarian athlete. So, buckle up and get ready for a deep dive into the world of Ironman excellence.

Key takeaways from the episode are,

Reflecting on the transition from half to full Ironman.
Event format breakdown to inspire and educate listeners.
Insight into the rigorous workout and nutritional routines during Ironman training.
Discussing the hurdles encountered on the path to Ironman excellence.
Balancing energy and recovery strategy
Unique nutritional challenges faced as a vegetarian athlete
Tackling the common concern of muscle recovery without relying on animal-based proteins
Specific foods and supplements that are crucial for a vegetarian Ironman diet plan.
Exploring potential differences in training and performance results between dietary approaches
Advice for athletes transitioning from a meat-heavy diet to a vegetarian one while training for Ironman
Planning a diet and training regimen to meet energy and nutrient needs
Strategies for building endurance and ensuring effective recovery in Ironman training
Inspirational moments and addressing concerns about nutrient deficiencies while intensively training on a vegetarian diet
Navigating challenges and misconceptions during Ironman training

Get ready for an insightful and inspiring journey into the world of Ironman excellence. Stay tuned for the incredible stories and valuable lessons that await us in this episode.

Follow Shivangi Sarda on Instagram at fitness.trail

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 20: How to design your own Nutrition Plan? with Lyn Smith

Fiterobic — Wed, 22 Nov 2023 11:59:22 GMT

Nutrition planning is critical to take control of your health and wellness by crafting a personalized roadmap to your goals. In this episode, we'll delve into the intricacies of designing a nutrition plan that aligns with your unique needs and preferences, empowering you to make informed choices that support your journey towards a healthier, happier life.

In this episode, Lyn Smith, a Registered Nurse for 18+ years, Certified Personal Trainer, and Certified Nutrition Coach underscores why a one-size-fits-all approach often falls short. Just as we are all unique individuals with distinct bodies and goals, so too should our nutrition plans be tailored to our specific needs. Generic plans, while offering a starting point, may fail to address individual factors such as allergies, intolerances, preferences, and lifestyle habits, limiting their effectiveness.

Listen to this exciting and informative episode to learn about,

Why a Personalized Nutrition Plan Matters
Key Considerations for Designing Your Nutrition Plan
Navigating Portion Control and Mindful Eating
Making Nutrition a Lifestyle Change
Enhancing Your Relationship with Food
Navigating the Emotional Eating Triggers
Meal Planning and Preparation
Common Pitfalls and Top Takeaways

Follow Lyn Smith on LinkedIn at Lyn Smith

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 7: Gut Health: Managing autoimmune disease and the gut brain connection with Janvi Chitalia | #FitnessProChat with Fiterobic

Fiterobic — Wed, 12 Jul 2023 14:16:00 GMT

Gut is the second brain and it impacts our overall health. A poor gut can accelerate autoimmune disease and lead to many lifestyle diseases, sometimes irreversible.

In the episode, our guest Janvi Chitalia, Integrative Gut Microbiome Health Coach and Functional medicine Nutritionist based in Mumbai, India highlights the gut-brain connection, why it is difficult to manage weight with autoimmune disease and provides recommendations on food items that can keep the gut healthy.

Listen to this podcast episode to learn about the following,

1. The gut-brain connection in overall health. 2. Weight-management in autoimmune condition. 3. Food items and supplements for gut health. 4. How to activate gut microbiomes for better digestion. 5. Key recommendations to keep the gut healthy.

Follow Janvi Chitalia on Instagram at: janvichitaliaofficial

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep32: Building a Growth Mindset to Staying Happy

Fiterobic — Wed, 13 Mar 2024 12:23:34 GMT

Feeling stressed, overwhelmed, and stuck in a rut? You're not alone. But what if there was a key to unlocking happiness and resilience? In this episode of "Building Growth Mindset to Staying Happy," we delve deep into the power of mindset transformation with stress management and sleep expert Rui Da Silva.

Listen to the episode, as we unpack the science behind a growth mindset, debunk common misconceptions, and explore practical tools to cultivate calm amidst the chaos. We have covered mindfulness techniques for busy schedules, tips for breaking the tech addiction cycle, and even a mind-body exercise to connect movement and meditation.

This podcast with provide you with powerful daily habits, strategies for navigating setbacks, and the importance of finding a supportive community. This is your clear roadmap for building resilience, managing stress, and cultivating lasting happiness. Buckle up and get ready to transform your mindset, one step at a time!

Key takeaways,

Personal tools to deal with self-doubt or resistance
Misconceptions on growth mindset
Incorporating mindfulness into daily lives
Practical tips for calming the mind
Practical tips on having digital detox
Daily habits that can have a profound impact on our mindset
How to seek support from like-minded individuals
Recommendations on mindset transformation

Follow Rui Da Silva on Instagram: i.Koach

Follow Fiterobic on Instagram.

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 30: Food is Medicine with Apeksha Nautiyal

Fiterobic — Wed, 07 Feb 2024 09:42:11 GMT

Food plays a critical role in our health and well-being. Learning what to eat, how to eat and how much to eat can simplify the complexities around food consumption to stay healthy. In this episode of FitnessProChat with Fiterobic, we discuss with our guest Himalayan Yogini Apeksha Nautiyal, how we can improve our food habits through the Ayurvedic approach.

Apeksha Nautiyal is an Ayurvedic Nutritionist, Yoga Coach and Chakra healer. She underscores the significance of mindful eating, the importance of fresh, seasonal produce, and the unique brinkmanship of Ayurvedic cooking in this episode.

In this enlightening conversation, Learn about the interconnectedness of our mental, physical, and spiritual health and how different foods influence our well-being. Apeksha debunks common misconceptions around fad diets and highlights the importance of adopting a diet that suits individual needs, ensuring we intake maximum nutrients and energy.

Key takeaways from the episode are,

How Ayurvedic nutrition tailors food choices based on individual doshas
Adjusting diet according to different seasons
Specific spices or herbs that have a noticeable impact on our health
How to satisfy your cravings if you have a sweet tooth
The idea of snacking for corporate employees
Detoxifying the body naturally through food
How does eating seasonal fruits and vegetables impact our gut health
Ayurvedic blends that are recommended for different health concerns or dosha imbalances
Diet modifications for someone with persistent fatigue or low energy levels
Diet recommendations for someone who has chronic diseases, such as CKD and/or diabetes

This episode is a comprehensive guide to making informed food choices while still satisfying your cravings, a must-listen for anyone eager to improve their dietary habits and overall health.

Follow Apeksha on Instagram: yoginiapeksha

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 29: Reverse Ageing with the Right Food

Fiterobic — Wed, 31 Jan 2024 04:47:08 GMT

Ageing is a complex biological phenomenon influenced by a variety of genetic, environmental, and lifestyle factors. A healthy diet is crucial for overall well-being and can contribute to maintaining good health as you age.

In this episode, Renowned integrative nutrition health coach and culinary expert, Gayu Lewis, joins us to share her wisdom about the significant influence of food on health and ageing.

Key discussions revolve around the importance of antioxidant-rich foods in slowing down the ageing process and the urgent need for a shift from calorie counting to a mindful eating approach. The episode also unearths strategies to cut down sugar intake and highlights the integral role of vitamins and minerals in everyday diet. Gayu gives a special note on the underappreciated vegetable – the cabbage – promoting it as a powerhouse of vitamin C.

LISTEN NOW for the following takeaways,

Understand the nutritional secrets of longevity.
Specific foods that hold the key to slowing down ageing.
Gut-brain connection and dietary practices promote a healthy gut for better overall well-being.
Impact of sugar on ageing.
Role of vitamins and minerals in defying the ageing process.
Foods that can help us beat chronic inflammation.
Impact of lifestyle factors like sleep, stress management, and exercise in influencing ageing.
Common misconceptions about food and ageing.
Recommendations to everyone who is interested in reversing their ageing process.

Our guest distinctly marks out the three most important recommendations for a healthy, vibrant, and long life – cooking nutritious meals at home, practising gratitude, and engaging in mental exercise. Tune in to FitnessProChat to explore more about health, and nutrition and embark on a journey to a balanced life.

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 28: Living with Cancer, in conversation with Exercise Oncologist Sami Mansfield

Fiterobic — Wed, 17 Jan 2024 15:55:33 GMT

Living with a cancer diagnosis can feel like a complete upheaval. Fear, uncertainty, and physical challenges flood in leaving one wondering how to navigate this new terrain. But what if, there were pathways to not just endure, but thrive? In this episode of #FitnessProChat with Fiterobic on Living With Cancer, we explore the journey of resilience and rediscovery.

In this episode, we're joined by Sami Mansfield, Exercise Oncology & Lifestyle Medicine Leader and Innovator. Together, we dive into the nitty-gritty of living with cancer, tackling crucial questions like:

Key Takeaways from the episode:

How exercise Oncology and Lifestyle Medicine can become a powerful tool for cancer patient
Strategies for navigating the emotional ups and downs, fostering resilience, and cultivating a positive outlook, both for patients and their support networks.
Practical tips on simplifying nutritional and exercise aspects, enabling patients to regain control and feel empowered.
The revolutionary program designed to reclaim life after a cancer diagnosis
The inspiration behind "Shift" and how it goes beyond traditional treatment models
The crucial role of movement in managing symptoms and bolstering well-being.
Techniques for cultivating body positivity and rebuilding a healthy relationship with one's physical form.
Regaining confidence, rebuilding routines, and embracing a fulfilling post-diagnosis existence.

Join us on Living With Cancer as we navigate the complexities of living with cancer, not just surviving it.

Follow Sami Mansfield on LinkedIn at: Sami Mansfield

Here are the links to a few reference sites you may want to read about guidelines on Cancer.

World Cancer Research Fund

American Cancer Society’s survivorship statement of physical activity

ACSM – Physical Activity Prevention through Survivorship

ASCO – the American Society of Clinical Oncology

Cancer Wellness for Life

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 26: NEAT for Weight-loss with Nicole Golden

Fiterobic — Thu, 04 Jan 2024 10:33:16 GMT

Staying physically active is one of the most underrated initiatives when it comes to burning calories. Most of our focus is on exercises to increase the count of calories burned. In this episode, we're tackling a topic that's often overlooked but can have a massive impact on your weight loss journey: Non-Exercise Activity Thermogenesis, or NEAT.

This episode, packed with expert insights from NASM Master Trainer Nicole Golden, is your ultimate guide to understanding and harnessing the power of NEAT. Nicole helps us understand how we can unlock the power of calorie-burning through everyday movements such as fidgeting, pacing, taking the stairs and even dancing to your favourite tunes in the kitchen.

Key takeaways from the episode are:

Importance of NEAT in weight management
How does NEAT boost your weight loss efforts
Step counts you need to lose weight
Effective ways to turn everyday activities into stealthy calorie-burning sessions
Setting NEAT goals with realistic targets and creating a sustainable plan
How fitness trackers and smart apps can become your NEAT and step-tracking allies
NEAT for people with medical conditions or age limitations
Real-life success stories to get you inspired

LISTEN NOW for unmissable tips for weight loss.

Follow Nicole on Instagram at : fwf_wellness

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 25: A Medley of Insights on staying healthy | #FitnessProChat with Fiterobic

Fiterobic — Thu, 28 Dec 2023 14:51:35 GMT

"🎉 Welcome to the Silver Jubilee episode of FitnessProChat with Fiterobic! 🎉

As we celebrate our 25th episode milestone, we want to express our deepest gratitude to each of you who has been part of this incredible journey. Your support has fueled our passion for promoting a healthier and happier lifestyle.

In this special episode, we're taking a nostalgic trip down memory lane, revisiting some of the most captivating conversations we've had with experts in the fitness and wellness industry. From Yoga philosophy to conquering plateaus, and strategies for IronMan Triathlons to the science of quality sleep—we've covered it all.

So, whether you're a seasoned listener or joining us for the first time, get ready for a mashup of wisdom, inspiration, and actionable insights that will empower you on your fitness journey. It's been an incredible ride, and we can't wait to share some of the most memorable moments with you.

Tune in now on your favourite streaming platforms—Apple Podcasts, Spotify, Amazon Music, YouTube, and Google Podcasts. Let's make this 25th-episode celebration one to remember! 🚀💪"

Key Takeaways from the 25th Episode:

Every Day is a New Opportunity
Importance of discipline in our health journey
Power of cognitive behaviour change
Plateaus—a growth opportunity that should be embraced
Strategies for Excellence in IronMan Triathlon Competitions
Insights into effective stress management for a longer, healthier life
Secrets of quality sleep, highlighting its role as the foundation of a fulfilling life
Setting achievable goals and understanding the beauty of a gradual, healthy transformation

Thank you once again for being part of the FitnessProChat family. Here's to 25 episodes and counting! Stay tuned, stay fit, and let's make the next 25 episodes even more fantastic! 🎙️

Follow Fiterobic on Instagram to stay updated with research-based health information.

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 10: Understanding the ancient fitness techniques to stay healthy & fit | #FitnessProChat with Fiterobic

Fiterobic — Wed, 09 Aug 2023 12:25:41 GMT

There are a number of ways to stay healthy and fit with age old formats such as the Meivazhakkam, Kalaripayattu, Silambam, Yoga, Mugdar, Shena Board and Meditation, etc. The traditional ways to staying fit focuses on empowering individuals with strength and power by understanding their individual needs without isolating any muscle group during exercises.

In this episode, we continue our discussion with two young Founders Krishna Rajaganeshan Aiyar from Temple of Strength, a School of Strength Training, about their pursuit in reviving the Indian traditional fitness techniques and how finding a purpose is important to getting stronger than pursuing short-term goals. Listen to the episode to learn about,

1. The difference between the modern day exercises and the ancient Indian physical fitness techniques 2. How benefits offered by traditional Indian fitness techniques go beyond physical fitness. 3. Most effective ways in achieving the long-term goal of staying fit. 4. Equipments used by Indian warriors to stay fit. 5. Key recommendations on finding the purpose and staying healthy and fit.

Follow Abhinav Kadambi: abhinavk17 and Krishna Rajaganeshan: mugdar_monk

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 3: Running for Beginners: How to Start your Running Journey with Sunil Shetty | #FitnessProChat with Fiterobic

Fiterobic — Wed, 14 Jun 2023 13:08:16 GMT

Running is a great way to stay fit and healthy. It can be done almost anywhere, and it's a great way to relieve stress and improve your mood. If you're new to running, start slowly and gradually increase your mileage. It's important to listen to your body and take breaks when you need them.

In this Episode of #FitnessProchat with Fiterobic, Sunil Shetty Ultramarathoner, Wellness & Fitness Coach talks about how people can start their running journey. The podcast discusses, how Sunil started and the learnings in this journey.

Listen to the podcast to unravel the following secrets,

1. How to start your runners journey. 2. How running can be effective for health and fitness. 3. Importance of understanding your body. 4. Why runners need to strength train to run faster and longer. 5. How one can be consistent with their nutrition and fitness programs. 7. Key Recommendations for runners to follow.

Follow Sunil Shetty on Instagram at: sunilshetty27

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep2: Health is the Currency of Life | #FitnessProChat with Fiterobic

Fiterobic — Wed, 07 Jun 2023 13:21:36 GMT

Nutrition plays a major role in preventing and managing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer. In this Episode of #FitnessProchat with Fiterobic, Vijeta Goyal Diabetic Educator, Wellness Coach, Runner and Registered Dietician based in India talks about how people can improve their physical and mental well-being by fixing their nutrition and gain from improvement in their mood, energy levels, and cognitive function.

In this episode, Vijeta shares key insights that can help people take a first step towards their healthy lifestyle. Listen to the podcast to unravel the following key takeaways,

1. Importance of Nutrition for Healthy living. 2. How one can adopt healthy lifestyle by making minor correction to their nutrition. 3. How to differentiate between right and fake information on nutrition. 4. Impact of fad diets on our body. 5. How one can be consistent with their nutrition and fitness programs. 6. How to manage diabetes at home. 7. Key Recommendations to follow for a healthy lifestyle.

Follow Vijeta Goyal on Instagram at: neev_nutritionbyvijeta

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 27: Yoga, Find Balance in every Pose

Fiterobic — Thu, 11 Jan 2024 06:15:45 GMT

Most aged ones believe that Yoga is not for them. This episode helps them to understand Yoga with clarity and empowers them to adopt Yoga.

Our guest Michael Stein, a Yoga expert with 30 years of experience brings not only a wealth of experience in yoga but also a profound understanding of anatomy, blending tradition with contemporary insights. This episode promises to be a fascinating exploration of how one can make Yoga a part of their life.

Key Takeaways from the Episode:

The transformative journey of Yoga over the years
How Yoga is perceived and practised today
Understanding our body for yoga poses and sequences
Uncover the delicate balance between traditional and contemporary Yoga
How to build the mind-body connection
Why you should understand your body before practising yoga
How to integrate yoga into their overall wellness routines
Get inspired by stories of people whose lives were profoundly impacted by yoga

Get ready to embark on a journey of enlightenment and self-discovery.

Follow Michael on Instagram at Yoga_flashcards

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 33: Sleep management strategies to reduce stress

Fiterobic — Fri, 29 Mar 2024 12:02:26 GMT

Sleep serves multiple functions and in this episode of FitnessProChat with Fiterobic, we are going to discuss how inadequate sleep impacts our lives. Once again, Gayu Lewis, an integrative women's health coach and chef joins us to share insights on how sleep can help to reduce stress and help us lead a fulfilling life.

The episode discusses why prioritizing sleep is critical to improving productivity and happiness in our lives. Our guest Gayu Lewis shares, research-backed use cases of her sleep-deprived clients. LISTEN to the episode to deep dive and improve your sleep cycle.

The key takeaways from the episode are,

Criticality of Sleep for physical and mental rejuvenation.
Why being Sleep deprived will have health consequences
Strategies to Prioritize Quality Sleep
How to develop a consistent sleep schedule
Creating a relaxing bedtime routine
How we can optimize our sleep environment
Stimulants we should avoid before bed
Importance of physical activities and nutrition on sleep
Diets for mindfulness
Recommendations on sleep management

Follow Gayu Lewis on Instagram: thefcoach

Follow Fiterobic on Instagram.

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 15: Resistance Training for weight management and maximum hypertrophy | #FitnessProChat with Fiterobic

Fiterobic — Wed, 04 Oct 2023 13:43:17 GMT

Welcome to this enlightening podcast episode where we dive deep into the world of hypertrophy and weight management through the lens of resistance training. If you've ever wondered about the science behind building muscle, shedding those extra pounds, and how resistance training plays a pivotal role, you're in for a treat.

In this episode, we speak with NASM Master Trainer and Sports Nutritionist Nicole Golden. Together with Nicole, we explore the fundamental principles, debunk common myths, and provide practical advice for beginners and experienced fitness enthusiasts alike. So, whether you're striving for a sculpted physique or simply aiming to maintain a healthy weight, this episode is packed with key takeaways to help you on your fitness journey.

Key takeaways from the episode are,

Fundamental Principles of Resistance Training
Differentiating Resistance Training for weight loss and hypertrophy
Progressive Overload for Hypertrophy
Understanding Metabolism and Calorie Expenditure
How to tailor training routines
Criticality of nutrition with Resistance Training
Debunking the "Bulky Women" Myth
Importance of Compound Movements
Resistance Training for Older Adults
How to overcome plateaus

Recommendations on home-based exercise alternatives Follow Nicole Golden on Instagram at, fwf_wellness

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 12: Fitness for Mothers & Females with Preeti Maneesh | #FitnessProChat with Fiterobic

Fiterobic — Thu, 31 Aug 2023 19:42:31 GMT

Being a mother is a blessing, but it also means juggling an array of responsibilities – from caring for your kids and managing your family to excelling at your job, all while tackling the rollercoaster of monthly health issues. Join us in this candid episode where we uncover the secrets of time management and maintaining your well-being amidst the chaos.

In this episode, we have a remarkable guest, Preeti Maneesh, hailing from India, a barefoot runner and accomplished half marathoner. Preeti sheds light on how mothers and aspiring moms can prioritize their health and elevate their overall life management. Here's a sneak peek into the valuable insights waiting for you:

1. How to effectively utilise your time after waking up in the morning? 2. Role of adequate sleep in a mother's fitness journey. 3. Importance of Discipline, Dedication and Determination in achieving health goals for mothers. 4. Dealing with stressful occasions like menstruation and how mothers can stay healthy and fit during stressful situations. 5. Effective and time-efficient workout routines for mothers. 6. Key recommendations for mothers who are beginners or wanting to start their fitness journey.

Follow Preeti Maneesh on Instagram at: that.barefootrunner.gal

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 11: Role of Human Psychology in Nutrition with Nicole Golden, NASM Master Trainer |#FitnessProChat with Fiterobic

Fiterobic — Thu, 24 Aug 2023 14:25:08 GMT

Human psychology plays a key role in our eating decisions. This affects our health and well-being by often persuading us to eat food that are sugary and drives increase in dopamine levels.

In this informative episode, Nicole Golden Founder at FWF Wellness and National Academy of Sports Medicine (NASM) Master Trainer and Certified sports nutritionist talks about how our culture, society, mood influences our eating habits. She shares insightful ways people can manage their weight and deal with food cravings.

Key takeaways from the episode are,

1. Role human psychology plays in influencing our food choices 2. How practicing mindfulness can improve our relationship with food 3. How to deal with extreme eating behaviours in weight loss programs 4. Ways to prevent stress-related overeating and unhealthy eating patterns 5. Managing midnight food cravings and how to stay disciplined with the program 6. Importance of sleep and hydration in our well-being 7. Recommendations on staying health and fit Follow Nicole Golden on Instagram at: fwf_wellness

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 8: How to Start your journey to Staying Healthy and Fit with Shivangi Sarda | #FitnessProChat with Fiterobic

Fiterobic — Wed, 19 Jul 2023 11:25:02 GMT

Working out from home is here to stay longer. Another advantage of working out from home is the privacy factor which attracts many who prefer to start their staying healthy journey from the comforts of their homes.

In this episode Shivangi Sarda Founder, FitnessTrail, Fitness Trainer and Sports Conditioning Expert share insights on how one can start their journey. to staying healthy and fit. She talks about how one can build endurance, strength, and stamina when working out in a virtual environment. Listen to the session to learn about how you can start an injury-free, consistent, home workout schedule.

The Key takeways from the session include,

How to set you measurable and achievable goal for staying healthy.
Mistakes to avoid when working out from home
How to set up a regular workout schedule
How to stay injury free while working out at home
Importance of nutrition in daily workouts

Follow Shivangi Sarda on Instagram at: fitness.trail

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 6: Gut Health: Keeping your Gut Healthy for a Disease-free Life, Part I with Janvi Chitalia | #FitnessProChat with Fiterobic

Fiterobic — Wed, 05 Jul 2023 11:54:18 GMT

It all starts in the gut. Keeping Gut Healthy is primary to staying disease-free life. With the increase in complexity of food we consume, it is important that we become aware about the sensitivities to certain food items because of the gut microbiome.

In the episode, our guest Janvi Chitalia, Integrative Gut Microbiome Health Coach and Functional medicine Nutritionist based in Mumbai, India shares amazing insights on how food affects our health overall. She unravels the signs of unhealthy gut and what should we do to keep the gut microbiome healthy.

Listen to this podcast episode to learn about the following,

1. Importance of gut microbiome in overall health. 2. Food intolerances, Food allergies and their relation with Gluten-free products. 3. Effectiveness of Gluten-free products. 4. Signs and symptoms of an unhealthy gut. 5. Key recommendations to keep the gut healthy.

Follow Janvi Chitalia on Instagram at: janvichitaliaofficial

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 5: Mental Health: The key to a Healthy Life with Dr. Devashish Palkar | #FitnessProChat with Fiterobic

Fiterobic — Wed, 28 Jun 2023 12:52:26 GMT

Mental Health is a key area in health that defines our well-being and is now gaining momentum to address the challenge. According to a report more than 80 per cent of people in India do not access care services for reasons, ranging from lack of knowledge, stigma and high cost of care, related to mental health.

In this episode our guest, Dr. Devashish Palkar, MBBS, MD Psychiatry and Psychotherapist openly talks about why it is important to talk about mental health now. He stresses mental health should not be taken as a sign of weakness as even the strongest mind can suffer from mental issues.

Listen to this podcast episode to learn about the following,

1. How to identify if you're suffering from mental health issues? 2. How to deal with mental health issues? 3. When seeking medical help become important. 4. Misconceptions about mental health issues. 5. Key recommendation on how to keep your mind and body healthy. Follow Dr. Devashish Palkar on Instagram at: psychidiaries

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep1: 5 Mistakes to Avoid During Yoga | #FitnessProChat with Fiterobic

Fiterobic — Tue, 30 May 2023 12:52:09 GMT

Yoga is not a sport and should not be viewed as an exercise. With this thought, the Episode 1 of #FitnessProChat by Fiterobic dispels myths about Yoga and discusses the curative and restorative aspects of Yoga. In this Episode, Fiterobic's Founder Alok Ranjan speaks with Michael Stein, a yoga practitioner with over 30 years experience.

Michael is a Yoga instructor and has been teaching Yoga for a lifetime now. During his most recent incarnation he has been teaching for thirty years. He was the Director of Ashtanga Yoga of New Paltz and then the co-Director of Yogalive where he led many workshops, teacher training and the like. Nothing makes Michael happier than imparting his love of yoga to students.

Follow Michael on Instagram at: yoga_flashcards Learn more about Michael at his: Website

About the host:

Alok Ranjan is the Founder & CEO at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 36: Macronutrients and Vitamins: A Balanced Diet Guide

Fiterobic — Wed, 10 Jul 2024 14:10:14 GMT

The episode delves into the importance of macronutrients—protein, carbohydrates, and healthy fats in maintaining a balanced diet and their roles in muscle repair, blood sugar stabilization, and overall well-being. Sharona Schnall, Nutrition Coach joins us for a discuss where she explores how to integrate these macronutrients into daily meals effectively. The episode also covers the significance of vitamins and minerals, emphasizing the benefits of obtaining them through a varied diet rather than supplements, which are often unnecessary and not well-regulated.

Listen to the episode to build your balanced meal.

Here are the key takeaways from the episode:

Balancing essential food groups in a healthy meal plate
Practical tips for meal planning and preparation for busy individuals
Busting misconceptions surrounding superfoods
How to maintain a food journal to balance food groups
Weight loss with breakfast
Healthy snacking options
Sleep and stress management tips

Follow Sharona Schnall here: Sharona Schnall

Follow Fiterobic on Instagram.

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 22: Everything about Sleep with Rui Da Silva |#FitnessProChat with Fiterobic

Fiterobic — Wed, 06 Dec 2023 13:12:22 GMT

Sleep is a critical pillar of a healthy lifestyle that often gets overlooked in our fast-paced lives. In this episode, we delve deep into everything about sleep for healthy living. This show unravels the mysteries of sleep and explores its profound impact on our overall health and well-being.

In this episode, Stress Management and Sleep Expert, Rui Da Silva presents fascinating details and answers the fundamental question: Why is sleep so crucial for our overall health and well-being? The answers might surprise you. Listen to the episode as we uncover the science behind why a good night's sleep is more than just a restful interlude but a cornerstone of a vibrant, healthy life.

Key takeaways from the show are,

What are the common sleep disrupters and how do we deal with them?
Ideal duration of sleep and mysteries of circadian rhythm.
Connections between daily habits and sleep and practical strategies for improving your sleep.
Effective strategies for managing stress and anxiety.
Strategies to manage insomnia and sleep apnea.
Impact of digital technologies on our sleep.
Learn the art of effective napping.
The relationship between caffeine, alcohol, and your sleep.
Should we depend on sleep aids or supplements for sleeping well?
Recommendations to improve sleep.

Follow Rui Da Silva on Instagram at: i.koach

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 9: Learning the fitness secrets of ancient Indian warriors | #FitnessProChat with Fiterobic

Fiterobic — Thu, 03 Aug 2023 06:23:36 GMT

India is a mystical land. The rich culture, traditions and age-old strengthening techniques always equipped ancient warrior kings and queens with immense agility and stamina.

In this episode, we discuss with two young Founders Krishna Rajaganeshan Aiyar from Temple of Strength, a School of Strength Training, about their pursuit in reviving the Indian traditional fitness techniques and how finding a purpose is important to getting stronger than pursuing short-term goals. Listen to the episode to learn about,

Follow Abhinav Kadambi: abhinavk17 and Krishna Rajaganeshan: mugdar_monk

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 4: Nutrition is the Key to Disease-free life with Rheya Doshi | #FitnessProChat with Fiterobic

Fiterobic — Wed, 21 Jun 2023 14:16:52 GMT

Nutrition plays an important role in our journey to staying healthy and fit. With umpteen misinformation around, it is difficult to identify the right nutritional information which is backed by scientific evidence.

In this episode, our guest Rheya Doshi, the Clinical Dietician and Nutrigenomic Counsellor shares insights on how nutrition is critical to our healthy living. She demystifies the myths and highlights the importance of nutrition in a disease-free life.

Here are a few key takeaways from the episode:

Highlights the importance of Nutrition for healthy living
Talks about nutritional myths and how they affect our lives
Busts the mystery around detox and fad diets
Discusses health problems caused by wrong incorrect nutritional beliefs
Shares the recommendations on balanced nutrition

Follow Rheya Doshi on Instagram at: rheya.doshi

About the host:

Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 37: Managing Chronic Kidney Disease with Dr. Silvi Shah

Fiterobic — Thu, 24 Oct 2024 09:27:36 GMT

Chronic Kidney Disease (CKD) is a growing health concern, particularly in countries like India, where diabetes and hypertension are common. CKD is often referred to as a “silent killer” because many people are unaware of their condition until it's advanced.

In this podcast, Dr. Silvi Shah, a kidney transplant specialist and researcher at the University of Cincinnati, provides valuable insights into managing CKD, understanding its stages, and the latest medical advancements that can slow disease progression.

Whether you’re a CKD patient or a family member caring for someone with the condition, this episode offers practical guidance on managing lifestyle factors, controlling diabetes, and following a kidney-friendly diet.

Key Takeaways for CKD Management from the podcast:

Early Detection and Stages of CKD
New Treatments to Slow CKD Progression
Diabetes as a Major Risk Factor
Dietary Adjustments for CKD Management
The Importance of Physical Activity
The Role of Awareness and Regular Monitoring

Follow Dr. Silvi Shah here: LinkedIn

Follow Fiterobic on Instagram.

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 35: Should you do Intermittent Fasting?

Fiterobic — Thu, 16 May 2024 06:34:54 GMT

Intermittent fasting has become a major health trend, but is it right for you? In this episode, Lyn Smith, NASM Certified Nutrition Coach, Certified Fitness Trainer, and Registered Nurse separates facts from fads.

The session dives deep into all things intermittent fasting, from how it works to its potential health benefits and safety considerations. Listen to the episode to learn about the different types of intermittent fasting and how they work. The effects of intermittent fasting on overall health, ageing, and disease prevention. What you can (and can't) eat while intermittent fasting and Strategies for managing hunger and staying hydrated during fasting windows.

10 Key Takeaways From This Podcast are:

Understand the different methods of intermittent fasting.
Learn how fat burning is impacted by intermittent fasting.
Discover the potential cognitive benefits of this approach.
Uncover the effects of intermittent fasting on health, ageing, and disease.
Get clear guidelines on what to eat (and avoid) while intermittent fasting.
Explore the safety considerations of intermittent fasting.
Learn tips for managing hunger and staying hydrated during fasting windows.
Find out how to deal with occasional indulgences and stay on track.
Get practical advice for beginners who want to try intermittent fasting.
Discover strategies to make intermittent fasting a sustainable lifestyle change.

Follow Lyn Smit here: Lyn Smith

Follow Fiterobic on Instagram.

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ep 23: 10X your Metabolism and Energy with Rachel Piperno | #Fitnessprochat with Fiterobic

Fiterobic — Wed, 13 Dec 2023 09:12:28 GMT

It all starts with taking the first step. START NOW, if you have been planning for a long, as there is NO PERFECT TIME for taking control of your health. To 10X your metabolism and energy, this episode unravels the details of how you can fix your habits and achieve your health transformation goals effectively.

This episode is packed with actionable insights as Health and Fitness Coach, Rachel Piperno, shares practical strategies that can help you ignite your inner fire, 10X your metabolism and energy, and embark on a journey of transformative health and well-being. So, tune in and get ready to unleash your inner powerhouse.

Key takeaways from the episode are,

From burnout to transformation: Our guest shares their inspiring journey, revealing what ignited their passion for empowering others to achieve optimal health.
10X your power: We dissect the revolutionary "10X Your Metabolism and Energy" program, uncovering its secrets and the incredible results it delivers.
Mindset matters: Discover the hidden power of mindset and how it's the key to unlocking long-lasting health transformations.
Avoiding common pitfalls: Learn how to sidestep the most common mistakes people make on their fitness and nutrition journeys.
Staying motivated: Get practical tips and strategies for staying on track with your fitness routine, even when motivation dips.
Navigating the nutrition jungle: Learn how to cut through the noise of conflicting diet trends and discover a personalized approach to optimal eating.
Restriction vs. balance: Uncover the truth about restrictive diets and why sustainable, balanced eating is the key to lasting success.
Real people, real results: Witness inspiring stories of clients who have transformed their lives through this unique program.
The power of "cheat meals": Learn how to enjoy treats without derailing your progress, and discover a healthy approach to indulgence.
Taming the stress monster: Explore effective strategies for managing stress and keeping it from sabotaging your health and well-being.
Sleep: The ultimate recharge: Uncover the crucial role sleep plays in your overall health and fitness journey and learn how to optimize your sleep for peak performance.
Overcoming setbacks: Get practical advice on bouncing back from plateaus and challenges, and learn how to turn setbacks into stepping stones.
Body image and social media: Learn how to combat the negative impact of social media on body image and cultivate healthy self-acceptance.
Self-compassion: The secret weapon: Discover the transformative power of self-compassion and self-love and how they fuel your journey to a healthier, happier you.
A mantra for success: Finally, our guest shares a powerful piece of advice, a mantra that serves as a constant source of motivation and inspiration for their clients.

Follow Rachel Piperno on Instagram at: hayafitness

About the host:

Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.

Connect with Alok at,

Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr